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Heavyweight Champion Wladimir Klitschko Defends his Titles Against Bryant Jennings at Madison Square Garden

We talk to HBO' s unofficial ringside scorer Harold Lederman about the fight.

Butt Bible for Fit Glutes

The Butt Bible is famous for transforming saggy butts into world class fitness buns.The workout program is so effective

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1 How to Develop a Training Philosophy / Elite FTS

Where your resources sit in each of the above categories and how important those metrics are to you will help shape your philosophy moving forward. What you value the most will be different than someone else. Take the time to know and understand your biases, as well as what you respect the most.  Rank your coach based on what you value the most and you will find a great match. If you find your coach is lying about any of these the odds are they are also lying about way more than this. If you are a coach don’t pigeon-toe yourself in one category. If you are an “under the bar” guy take the time to learn some of the basic exercise science. If you are a “lab” guy, spend some time training with some meatheads. Broaden your perspective and learn how to argue against what you believe the most.

2
Sagittarius Horoscope for Saturday, April 25, 2015

Sunday, April 26, 2015 - Although you're naturally better at describing a generalized concept than zooming in on the individual facts, the presence of three planets in your 6th House of Details enables you to separate the finer points from the big ideas now. However, it's nearly impossible to gauge how much persistence or resistance might be necessary to get your needs met. You're afraid of asking for what you want and being met with disapproval or even derision. Be as honest as possible today; it's better for everyone to know where they stand than to lead them down a garden path. Transparency is your friend.

3
Fighter Diet on Twitter

Today's Gym Story: Doing the Butt Bible with 10 x 10 heavy wide stance squats... One of... http://facebook.com/Paulinenordin/posts/807732322651131:0 … pic.twitter.com/v4F5t0YwJd

4
Fighter Diet on Twitter

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5
Rare Photos of the Legend, Arnold Schwarzenegger

Take a walk down memory lane with 7x Mr. Olympia, Arnold Schwarzenegger.

6
The Best Two-Dumbbell Workout

HOW IT WORKS In this situation, the load you have will be more appropriate for some exercises than others. To see that you get the most out of the workout we prescribe here, whatever the poundage you have to work with, you’ll need to adjust the speed of your reps. A pair of 25-pound dumbbells, for example, probably won’t be challenging on exercises such as the stepup. In this case, perform your reps more slowly to test your endurance and build muscle control. On other exercises, like the bentover lateral raise, 25 pounds may be just right or a bit heavy, so perform your reps explosively. If you should happen to have two unevenly weighted dumbbells, such as a 25-pounder and a 15-pounder, don’t be discouraged. Simply switch the weights in your hands each time you repeat the circuit. Asymmetrical loads force your core to stabilize you even more on each exercise.

7
Eduardo Correa's Bodybuilding Lessons

Futebol—aka soccer—is not just the national sport of Brazil— it’s the national obsession. The youngest of two boys, Brazilian native Eduardo Correa excelled at soccer and earned his way onto a prestigious teenage team. When he began toiling with weights to improve his futebol fitness, he realized quickly he liked barbells more than checkered balls. Naturally strong, he competed as a powerlifter. And, when his rapidly expanding musculature slowed his quickness, he gave up the soccer pitch for the gym. At 19, he entered and won his first bodybuilding contest, and his future came into focus.

8
Build Arms Like Arnold Schwarzenegger

Arnold Schwarzenegger’s guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22 inches, they weren’t just the biggest of his day (the late-’60s to the mid-’70s) but also the most ideally shaped. Arnold kept things basic and brutal, yet made sure to cover his bases by including exercises that he considered mass builders, and others that isolate the biceps .

9
Stronger in 60 Seconds: Wrists and Forearms

To take your shoulders out of play, lean your forearms on something solid. The spotter bars of a power rack are perfect for this purpose. Set one side at chest height, stand outside the rack, and raise and lower the weight with your hands inside. Because your arms are supported, you’ll also be able to focus heavier loads on your forearms.

10
Best and Worst Beers for Weight Loss | Eat This Not That

And therein lies the rub. If you can limit yourself to one or two a day, then you can get the health benefits without too many extra calories—if you choose wisely. Here's a rundown of what, exactly, you're really getting each time you reach for a cold one.

11
8 Best Fat-Burning Foods | Eat This Not That

The equation is simple: Protein builds muscle. More muscle = more fat burning. Wild salmon is an excellent place to start, as it’s one of the foods that have been shown to turn off your fat genes. The fish is rich source of omega-3 fatty acids, which fuel fat burning and block fat storage. Adding two servings to your diet each week to get the amount of heart-healthy omega-3 fatty acids recommended by the American Heart Association. Just be sure always to choose wild salmon; the farmed variety can contain nasty additives and bad fats. Find out more in the Eat This, Not That exclusive report on 8 Reasons Why You Should Never Order the Salmon .

12
Branch Warren

Branch Nation is where Hardcore Fans belong. Sign up now for EXCLUSIVE ACCESS to behind the scenes videos, his private forum, protected blog AND get special deals and discounts on Gear.

13
Three Body Weaknesses and How to Fix Them

See, even the best workout plans aren’t perfect—they can’t cover everything you need for a balanced, strong, and bulletproof body at once. Invariably, some muscles are neglected, and that creates imbalances. That’s why it’s important to periodically test yourself and assess what needs work. We asked Liz Lowe, C.S.C.S., head program designer for Ignite 360, a Sarasota, FL, gym that specializes in training clients with injuries , to prescribe three telling tests you can run on your body to identify weaknesses and DIY fixes to correct them fast.

14
3 Killer Moves for a Stronger Back

Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard.Hold that contraction for a second and slowly go back to the original position while breathing in.

15
Melatonin for Muscle

Related: Rest and Recovery: More is Better A recent study published in the Journal of Pineal Research examined whether preworkout melatonin supplementation would improve the oxidative and inflammatory responses associated with intense training. In this study, a group of highly trained endurance athletes were given melatonin supplements or a placebo for three days before completing a grueling 50-kilometer uphill run in the Sierra Nevada mountains in Granada, Spain. The supplement regimen consisted of 3 milligrams of melatonin with dinner two days before the run, 9 milligrams (split between breakfast, lunch and dinner) the day before the run, and 3 milligrams one hour before the run. Blood and urine samples were taken before and immediately after the run and were tested for several markers of inflammation and oxidative stress. 

16
The Fiber Question

Should training target different fiber types?

17
The Fighter Workout

If only there was a way to do effective cardio training without running. Oh, wait, there's boxing and mixed martial arts. Fast-paced workouts can be used for boxing and MMA training in addition to just straight-up getting shredded. "This workout is a form of high-intensity interval training (HIIT) since your heart rate increases and decreases," says Oscar Hernandez, C.P.T., the designer of the routine. "Incorporate it into your weekly routine as a day of cardio to burn calories." Square up and get ripped fast.

18
T NATION on Twitter

What happens when Jim Wendler writes a "beach body" program? This brutal but smart plan --> https://www.t-nation.com/workouts/531-beach-body-challenge … pic.twitter.com/CVVPZeXFAl

19
Explosive Muscle Growth

New research is showing faster lifting may be better for muscle growth!

20
The Best Oral Sex of Her Life: 7 Easy Steps

Want to drive her crazy down below? Our very detailed guide to going south will turn any man into an orgasm-inducing machine. Take notes.

21
10 Tips For Endurance Training

Follow these 10 tips for endurance training, to prepare yourself for any race that stands in your way.

22
10 Steps to an 8 Pack

There’s a difference between “in shape” and “ripped.” If you’re just looking to get in shape, you can skip this story. But if you want true bodybuilder definition...read on.

23
Biotest on Twitter

This is not a diet. It's a 6 day plan to get you as ripped as possible for a special event: http://goo.gl/69EtE1  pic.twitter.com/NLLOe489L7

24
8 Ways to Burn More Fat

Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go — a simple nutrition step to modify your metabolism.

25
Army of Two: How to Choose a Training Partner

You're not as good as you could be. Find a partner who will push you past your comfort zone and reach new highs.

26
Cable Upright Row

Somewhere between overhead presses and all variations of raises for the shoulders sits the upright row. It’s a multijoint movement, unlike raises, but its considered more of a finesse move. This makes upright rows the perfect transitional move in the middle of your delt workout . The exercise is typically performed with a barbell, but here were moving to cables to provide a slightly different feel. Because the ideal grip for upright rowing is wide, steal the lat pulldown bar for this delt-fryer.

27
7 Surprising Sugar Bombs

So you think steering clear of soda and candy keeps your sugar intake down? Beware of these seven sneaky sources of the sweet stuff.

28
4 Healthy, Delicious Pizza Recipes

Here we’ve raised the bar, developing healthy, delicious pizzas you can make right at home with minimal hassle in a matter of minutes: Whip up the protein-packed Kale-Bacon Pizza to refuel after a workout, or bust out the Sweet Potato & Sautéed Mushroom Pizza to really impress at your next date night in.

29
Spin the Ab Wheel for a Rock Hard Core

You’ll probably have to work your way up to performing ab wheel rollouts the right way—meaning you start in a standing position. But once you're capable of using your abs to maneuver your body parallel to the floor and then back to a standing position, you’ll find yourself getting stronger in all your main lifts, especially your squats.

30
Get a Superhero Physique with this Combo Move

A great way to speed your progress, and get the most out of a short workout is to incorporate a series of combination moves that hit multiple major muscles at once. One such move is the Swiss ball push-up to pike. By combining the push-up with the pike movement you not only blast the chest, shoulders and triceps, you also strengthen the core and shred the abs for a killer upper body that will rock any superhero suit.

31
Men's Fitness on Twitter

Reward your body and maximize muscle gains with these 5 protein-rich recovery meals. http://ow.ly/M0okJ  pic.twitter.com/1IFmU95eCk

32
The Peak Pecs Routine

Sandler confirms: "There'’s plenty of research to suggest that introducing change into a routine creates opportunity for improvement, but that doesn'’t continue indefinitely. In fact, it's well accepted by most strength coaches and scientists that 4-–6 weeks is the max length of time for any one cycle. Neurological development and optimal muscle recruitment occurs within 2-–4 weeks of adding new stimuli. After six weeks of an intensity program like Peak Pecs, you need a period in which you change the stimulus again for at least four weeks. This allows the whole body -— its muscular and nervous systems -— to recover from the six-week shock placed on it. The rule of thumb is to wait at least four weeks before trying a program like Peak Pecs again."”

33
Best for Boulder Shoulders

To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX

34
The No-Situp Ab Workout

When you think of ab exercises , the first one that usually comes to mind is the situp. While the situp is OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.

35
Rethink Your Flexibility: The Many Benefits Of Yoga! - Bodybuilding.com

Yoga might be scary, but only if you don't understand it or have a fear of flailing about in a studio full of yogi greats. Here's your guide for nailing the warrior pose, because real men really do yoga!

36
Iron Heavy, Full-Body Blast

This routine is meant to be done in superset fashion in a sequence of 21-15-9. In other words, you'll do 21 deadlifts followed by 21 dumbbell split jerks on your first set, then 15 and 15, then nine and nine. The entire workout is to be performed without rest, although a rest-pause cadence—completing a few reps at a time and allowing for short bouts (10-20 seconds) of recovery—is certainly acceptable if this is your first go-round.

37
Inverted Row: The Lat Blaster

To do the inverted row, set the bar of a Smith machine or a power rack just below hip height. Lie on the floor under the bar and hold onto it using a shoulder-width, overhand grip, with your heels together on the floor. This will look like an upside-down push-up position. Pull your chest to the bar while keeping your body straight, then slowly lower your body back to the start position. To add resistance, wear a weight vest or have a partner place a weight plate on your chest.

38
Killer V-Cut Abs Workout

Train your abs differently with this great core-tightening routine.

39
How Your Girlfriend's Fitness Class Will Still Kick Your A**

If you’re like a lot of guys, your idea of group fitness is casually one-upping the dudes on the weight benches next to you. And when your ladyfriend meets up with you after her sweat session raving about how hard her instructor drilled them, you think, “That’s nice, Honey,” and go back to plotting out your next pyramid set. Not so fast. While it may seem like many classes are tailored to female fitness desires, all sorts of important manly skills can be honed in them, too, from agility and flexibility to (yes) strength and power. All that, plus major girlfriend brownie points (and some in-class eye candy)? Taking classes like these is a no-brainer.

40
T NATION 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

41
T NATION on Twitter

The 28 day diet that will squash your junk-food cravings for good. Get the free ebook: https://biotest.t-nation.com/products/velocity-diet … pic.twitter.com/bEwudOPHgE

42
Bodybuilding 3-Week Delt Blast

Y3T prescribes a method for changing your workout style every seven days. the first week is heavy—compound exercises for 6–10 reps per set. the second week is moderate—compound and isolation exercises for 10–14 reps per set. week 3 cranks up the pain: It’s all about high reps (14–30+) and high intensity, and it incorporates techniques like supersets, dropsets, and rest-pause. After three weeks, it starts all over again. The shoulder routine included here is Lewis' Week 3 workout.

43
Become Your Own Boss

We live in a technologically advanced era, and there are more resources at your disposal than ever for you to succeed. However, there’s no need to reinvent the wheel of what people want. If this is your first business, make sure that your idea or service add value to people’s lives. The best idea in the world might sound awesome, but if no one cares then your great idea will lead to plenty of headaches and lots of money lost. Leading to question three…

44
Advanced Full-Body Dumbbell Workout

Tackle this high-intensity circuit workout to burn big-time calories and build lean muscle.

45
Neural Charge Pushup Exercises

Neural Charge Pushup Exercises

46
How Much Rest is Best?

You need rest to grow. Sleep and time away from the gym are essential to the process of repairing the muscle tissue you damage by lifting weights. No matter who you are, there’s no way around this fact. But how much rest you need is a question that’s dogged exercise scientists for years. Now a new study from Japan suggests that a 12-day deconditioning period, in which no training at all is done, can help resensitize anabolic signals within your muscles-signals that can become desensitized to weight training stimuli over time.

47
Bodybuilding.com on Twitter

Need a different #preworkout ? @EVLsports ENGN is B2 G1 FREE & customer rated 9.2! http://bbcom.me/1z5WLfj  pic.twitter.com/fTA22gIJL2

48
T NATION on Twitter

Do you have "lifter's shoulder?" Here's how to know AND how to fix it: http://ow.ly/M73IS  pic.twitter.com/1xhAouaAFq

49
Poliquin Group™ 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

50
IRONMAN MAGAZINE 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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