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Without focus, you won't make it far in training, business, or life.

5 Cable Exercises You Should Be Using

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Top News
1 Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

For two of the most discussed topics in sports nutrition (protein and testosterone), it's amazing how little is known about the effects on the latter of consuming the former. Here's what the latest research says about how your protein supplement may impact your levels of testosterone.

2
shawn ray on Twitter

Athletes Register to Compete Now for November 10th at the Hawaii Convention Center: http://SRHawaiianClassic.com  *NPC National Qualifier #bikini #physique #figure #novice #masters #classicphysique #bodybuilding #hawaii #npc #shawnrayhawaiianclassic @GenerationIron @GrippedAudio pic.twitter.com/UunDSma2vL

3
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

4
NITRO-TECH 100% Whey Gold | MuscleTech

For over 20 years, NITRO-TECH® has been a leading protein brand. Built on a foundation of human research and cutting-edge science, it has earned the trust of countless consumers worldwide. Now the same research and development team has pioneered a new formula based on superior protein sources, quality and manufacturing. Introducing NITRO-TECH® 100% WHEY GOLD – a pure protein formula featuring whey peptides and isolate!

5
Ben Pakulsi's Two Best Chest Training Tips

Ben Pakulski gives his two best tips for training chest. For more exercise execution tips, check out the “Anatomy & Setup” video series from our most comprehensive MI40 program yet, Hypertrophy Execution Masterclass: http://tinyurl.com/yb6zf4zv Be sure to like and subscribe to our YouTube channel so you won’t miss any of our all new content on training, nutrition, and supplementation. Follow MI40 on social media: Instagram: http://bit.ly/MI40Ig Facebook: http://bit.ly/MI40Fb Follow Ben Pakulski on Facebook, Instagram & Twitter: http://bit.ly/BpakFB http://bit.ly/bpaki http://bit.ly/Bpaktw hypertrophymastery.com

6
Sagittarius Horoscope for Sunday, April 15, 2018

Sunday, April 15, 2018 - Nearly everyone wants to be in your company when you are feeling confident about yourself and your life’s trajectory. Thankfully, you can barely contain your enthusiasm for any project or activity that gives you reason to display your creative side. The incorrigible Aries New Moon triggers your 5th House of Fun and Games, reminding you of the importance of spontaneity. Let your inner child out to play. Author Tom Robbins wrote, “It’s never too late to have a happy childhood.”

7
Mr. Olympia LLC on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

8
Zero Carb Isopure by Nature's Best at Bodybuilding.com - Best Prices on Zero Carb Isopure!

I have tried quite the variety of flavors from Nature's Best Isopure. The Dutch Chocolate is by far my favorite. Coming in a close second is the Toasted Coconut. I would really like to try the two together and make a Mounds type flavor. The Banana Cream is also close to the top for me. It has an amazing flor and is just so smooth. I have paired this with the Dutch Chocolate in the past and it was pretty amazing. I am torn on the Vanilla Salted Caramel. At times I taste a rubbing alcohol after taste. Not quite sure what is going on there. It is alright. I enjoyed the Cookies & Cream, but I will say that it needs more cookie in it and less cream. The ratio is off a bit. The Vanilla to me was your typical vanilla protein. It wasn't bad by no means and was very creamy. I mix my powder with water mostly, but will through some almond or coconut milk in it from time to time if I know I may not eat for a while. This holds me over longer than just mixing with water. My over all experience with Isopure is A+ and I would recommend this brand to anyone.

9
Push-Pull-Legs: The Ultimate Split | T Nation

But if you're training chest, shoulders, and triceps in one session, then back and biceps the next, you're giving the pushing muscles a chance to be taken through some active and loaded stretching during back day (vertical and horizontal pulling) which can serve as a bit of localized recovery. If you need to stimulate the push muscles again that week, you just throw in another session for it.

10
Zach Even - Esh on Instagram: “Story from #undergroundstrengthgym #manasquan #scotchplains / @sean.ennas_56 putting the hustle behind the muscle 👊👊🔨🔨🏆🏆 / Nothing worth…”

11
FLEX on Twitter

Ronnie Coleman's routine for monster traps: http://bit.ly/2Aahbd5  pic.twitter.com/9TzCJaIrYX

12
Bodybuilding.com on Twitter

OPTIMUM NUTRITION DAILY DEAL! ON Protein Almonds are BUY ONE, GET ONE 50% OFF! SHOP @Team_Optimum NOW! http://bbcom.me/2EGc8ip  #Bodybuildingcom #BuildYourBody #BBcomDeals pic.twitter.com/wsPbkXsX0H

13
Mike Titan O'Hearn on Twitter

Find out about my mentors thru the years in this Epic interview in the Link Below https://linktr.ee/edmylett  pic.twitter.com/FiGDwohScL

14
shawn ray on Twitter

2018 NPC Shawn Ray Hawaiian Classic welcomes back Sponsor, Pro Flexx on November 10th at the Hawaii Convention Center! Athletes Register Now: http://SRHawaiianClassic.com  https://www.facebook.com/sugarshawnray/videos/10156179132851278/ …

15
Shawn Ray Answers: Are Pro Cards Earned Too Easily? | GI News

Shawn Ray talks pro cards and if there are too many given out each year. Recently, Dorian Yates posted a statement regarding the amount of pro cards that are rewarded each year in bodybuilding. In what is essentially one part nostalgia for a simpler time, one part criticism of the modern divisions in bodybuilding - Dorian believes that too many cards are given out. He thinks that amateurs get their pro card too easily and then are crushed when they first step onto the pro stage. Shawn Ray takes this statement as a jumping off point and analyzes the current state of pro cards in bodybuilding. Are there really too many handed out? Or is this just a result of more divisions... and the challenge and quality of physiques are still fairly being rewarded? Do older bodybuilders simply miss the way it used to be? Or is it really a downward spiral that needs to be addressed? Shawn touches upon every detail in our latest GI News report. Check it out above. Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.

16
10 High-protein Lunches to Gain Lean Muscle Mass

10 High-protein Lunches to Gain Lean Muscle Mass

17
The Simple 7 Warm-Up | T Nation

The floor slide will dynamically stretch the pecs and the front of your shoulders. It'll activate the often dormant upper back and shoulder-stabilizing muscles. You need to wake these up if you're training upper body! It'll also train you to depress and retract the shoulder blades. This position has huge carryover to exercises like rows and pulldowns, but also the bench press and squat setup.

18
The elitefts Timeline

The story of how elitefts got started depends on if you’re talking to Dave or Traci. They both, however, agree that it would not have been possible without each other. For Dave, realizing there were thousands of coaches and athletes looking for quality training advice, he set up a simple question-and-answer forum through a powerlifting website and began writing articles to help these athletes and coaches. It was at this moment elitefts was born. Dave saw a need and set out to meet it: “I could not believe the incredible amount of misinformation in regards to strength training.” For Traci, she set up the business entity for a consulting business for fitness and personal training. While venting her frustrations at the gym one day, Louie Simmons chimed in, “Why don’t you sell my products?” They started with several products and a $1000 loan, and the rest is history.

19
FLEX on Twitter

Kick up the intensity on your next chest workout with these 26 pro tips: http://bit.ly/2CFK7GX  pic.twitter.com/xD1yQFRK5o

20
Tip: A New Way to Row | T Nation

Fourth, the rotational nature of the rope produces both converging and diverging hand positions at different phases of the movement. For instance, during the concentric phase, there's a natural spreading of the hands (towards the sides of the torso) creating a greater squeeze in the upper back in the fully contracted position. In contrast, the eccentric or negative phase pulls the handles closer together in a converging fashion creating additional elongation and stretching of the lats.

21
Tip: Eat Dinner, Die a Few Hours Later? | T Nation

Since then, we've seen this type of thing happen over and over again to millions of men who, after pounding down a meal that would have embarrassed Caligula, suffered a coronary event a short time later, and the belief persists that it's more than likely just the result of a long string of bad meals.

22
Shawn Ray Answers: Are Pro Cards Earned Too Easily? | GI News

Shawn Ray talks pro cards and if there are too many given out each year. Recently, Dorian Yates posted a statement regarding the amount of pro cards that are rewarded each year in bodybuilding. In what is essentially one part nostalgia for a simpler time, one part criticism of the modern divisions in bodybuilding - Dorian believes that too many cards are given out. He thinks that amateurs get their pro card too easily and then are crushed when they first step onto the pro stage. Shawn Ray takes this statement as a jumping off point and analyzes the current state of pro cards in bodybuilding. Are there really too many handed out? Or is this just a result of more divisions... and the challenge and quality of physiques are still fairly being rewarded? Do older bodybuilders simply miss the way it used to be? Or is it really a downward spiral that needs to be addressed? Shawn touches upon every detail in our latest GI News report. Check it out above. Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.

23
FLEX on Twitter

The fastest way to share someone else’s Tweet with your followers is with a Retweet. Tap the icon to send it instantly.

24
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

25
How to Lose Your Gut in 10 Days

But, truth be told, it’s actually quite possible to burn belly fat in just a week and a half. The key to success is in the details, and you’ll need to follow them meticulously. But don’t stress: This is a short-lived emergency shred, not a long-term lifestyle plan. So whether you’re prepping for a party or a vacation, we’ve got you covered.

26
10 high-intensity workouts for weight loss

The following workouts—provided by Kenny Santucci, training director of Body by Solace at SOLACE New York gym in New York City, a studio that offers CrossFit and Studio classes—are high-intensity and, when coupled with a good diet, will help you shed lbs. So, if you’re looking to seriously transform your body by implementing your bodyweight and gym staples like kettlebells, rowers, and barbells, you’re in luck. Though that might be a poor choice of words…

27
5 Nutrient-rich Vitamin D Dishes, Some of Which Double As Protein Powerhouses

Your recommended daily allowance of vitamin D is 600IU (or 15 micrograms), so get some sun and supplement with food. Pickings are somewhat slim, but these sources make it more accessible than you think—plus most are packed with  protein , too. Score.

28
Men's Health Live on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

29
Arm Training 101

Ben Pakulski shares his best tips for training arms. For more exercise execution tips, check out the “Anatomy & Setup” video series from our most comprehensive MI40 program yet, Hypertrophy Execution Masterclass: http://tinyurl.com/y8fhjfp4 Be sure to like and subscribe to our YouTube channel so you won’t miss any of our all new content on training, nutrition, and supplementation. Follow MI40 on social media: Instagram: http://bit.ly/MI40Ig Facebook: http://bit.ly/MI40Fb Follow Ben Pakulski on Facebook, Instagram & Twitter: http://bit.ly/BpakFB http://bit.ly/bpaki http://bit.ly/Bpaktw hypertrophymastery.com

30
FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

31
20 Muscle-Building Monkey Bar Exercises For a Killer Bodyweight Workout

How to do it: Starting from the bottom of a pullup position—your legs dead hanging straight down—begin to swing your body into a hollow position. To do this, pull your belly in and extend your legs out so they’re slightly in front of your body. Your shoulders are the prime movers here. When your body is squeezed and forward in the midst of the hollow position, your body will resemble the letter C. Next, forcefully pull back so your body and chest move forward and your legs move back behind your body (think of creating an inverted C). Keep alternating these two motions until you can see above the bar. When you can pull high enough to see above the bar, pull into the bar, then quickly push away, swinging back into the forward position (inverted C). From here, you’ll drop down to the hanging position and begin again.

32
Dwayne Johnson on Twitter

A great weekend for a great gal. Thank you to everyone who helped me create an experience for @katiekelzenberg she’ll remember for the rest of her life. I couldn’t make her prom, but surpriiiiiise... https://twitter.com/thescore/status/988852575645720578 …

33
Coffee with Nordin ep 115 Productivity

How to get things done to make your day productive plus Swedish pizza salad! Please submit your review on this podcast in iTunes. You can also subscribe and watch via YouTube.com/fighterdietofficial

34
Mr. Olympia LLC on Twitter

Via @latoryawatts Talk about an ALL IN ONE!!! FLEX Magazine is now merging with MUSCLE & FITNESS Magazine! More training, more nutrition, more inspiration ... Everything you need in one great magazine! @flex_magazine @muscle_and_fitness @mrolympiallc #fitnessfriday pic.twitter.com/n0Uj73laJo

35
The Crowded-gym Survival Guide to Build Muscle Regardless of Crowds

Of course, after a while most of them will be gone and the gym will once again be the dungeon of sweat and solitude you know and love, so you can resume your routine without further interruption. But you shouldn’t have to wait for that. That’s why we designed the ultimate plan for avoiding gym crowds while still getting in the workouts you need to add slabs of muscle.

36
FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

37
FLEX on Twitter

Dos and don’ts for those final hours before going onstage: http://bit.ly/2pwY45y  pic.twitter.com/zWpukccXFz

38
Dulwich Strongman Competitions on Twitter

Strongman strength seminar with the champion of the yoke @biglozstrongman #strongman #strength #power #superyoke #warrior #dulwichcollge @Power_PToly @Power_PToly #gym #fitness #training pic.twitter.com/im8ZoYDTGG

39
Dwayne Johnson on Twitter

Katie: “Will you ROCK it with me at prom?” Rock: Nope, I'm too busy (or I would for sure) but here's some popcorn and candy and a free screening to MY movie RAMPAGE RAMPAGE RAMPAGE The Rock "gives" a couple grand and gets back free movie promotion What a deal

40
shawn ray on Twitter

This is the home of the 2018 NPC Shawn Ray Hawaiian Classic! * 3 Overall Winners will Fly to China Nov 28-Dec 1st to compete for an IFBB Pro League Pro Card or 3 Overall Winners will head to Tokyo, Japan to compete in Nov 2019! http://SRHawaiianClassic.com  pic.twitter.com/byLUNGrP4j

41
The Food Combo That Makes You Fat | T Nation

The researchers noticed that the high fat group and the fat/sugar combo group had the exact same hormone response from the diets (i.e. leptin, a hunger hormone, had the same response). This caused the researchers to look for other hormones or nerve signals that may have caused this. What they discovered is that something about the high fat, high sugar diet was being communicated to the brain via the gut and liver.

42
Tip: No Training, No Carbs? | T Nation

If you aren't going to train hard, and your goal is fat loss, then you don't need "fast fuel" that day. Note that if your goal is to build maximum size, not get lean, I recommend having carbs on off days. But when trying to get lean this is a very simple approach. You don't even need to necessarily count calories, just don't eat any carbs.

43
5 Foods You Should Never Eat Before a Workout

5 Foods You Should Never Eat Before a Workout

44
97- Ryan Glatt- How to Approach Training to Improve Your Brain Health

Welcome to the Muscle Expert Podcast Ryan Glatt! Ryan is formerly with the Peak Brain Institute and currently is a programmer for SmartFit writing protocols for improving cognitive performance while working out. Ryan and Ben discuss ways to take control of your brain health to improve cognition through motor learning, exercise and daily mindfulness. Time Stamps: 3:00 Why Ryan got into corrective exercise and neurology. 7:15 - Ryan’s approach to mental and physical health. 10:55 - How we can influence cognitive function through training and nutrition. 13:45 - What constitutes brain health? 16:45 - How much of your brain health can you influence? 20:00 - What are the benefits that you can see from training for brain health? 21:30 - The best ways to influence your brain health according to Ryan. 25:00 - How protein influences the building of neuro pathways. 28:10 - Is it better to become an expert in one area or to learn many different skills for general brain health? 31:50 - What are the long term benefits of continued motor learning? 33:00 -The neurochemical effects of training.

45
The 20 Best Forearms Exercises of All Time

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46 Shawn Ray

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47
When Should I Change My Training? | T Nation

For muscle growth, most experts feel that gaining 40-50 pounds of new muscle tissue over a natural man's entire training career is about what most people can expect. Sure there are outliers on both ends of the spectrum, but that doesn't change my point – you can only get so big or so strong.

48
99- Troy McClain- What Makes a Man

Entrepreneur Troy McClain joins us on the Muscle Expert Podcast to discuss tradition, personal ownership and the success mindset. After one morning spent with Troy we knew that we had to have him on the show. His insight into what it takes to be successful in business as well as life is unique and extremely insightful. Tune in for a great discussion on fading traditions, how to raise a generation of kids with respect and self-ownership, and how to pick a circle that will drive you, inspire you and allow you to give back. 4:00 - The Laws of Reciprocity. Why you should pass good deeds around. 6:00 - The necessity of a right of passage. How western culture has suffered from lacking tradition. 7:30 - Following the Bushido Code. Earning your place rather than expecting it. 9:45 - How can we create the tradition of becoming a man for our kids? 12:45 - What makes a man? 15:45 - Who do you listen to? How to choose the right mentor. 18:00 - How social media has changed the lens that we view our heroes through. 22:45 - How to create your reality. 27:00 - Troy’s must reads.

49
10 Ways to Build Muscle Faster

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50
9 most dangerous summer foods

As we transition into spring and—finally!—summer, though, we cut most of the crap in favor of lighter fare: white wine, light beer, fresh spring veggies. But not all foods popular in the warmer months are great for your gut. In fact, some of the most popular summer foods are seriously dangerous for your diet (and for your health, in the case of item number eight). There are the obvious ones—ice cream, frozen cocktails—but there are also some surprisingly sinful summer munchies on this list.

51 Tip: The Stability Ball is Overrated | T Nation
52 Mark Dugdale on Instagram: “Loving banded dumbbell presses lately.”
53 Training Programs Are For Newbies | T Nation
54 Tip: Do The Loaded Hang | T Nation
55 Tip: An Easy Way to Portion Control | T Nation
56 15 of the Best Kettlebell Exercises of All Time
57 Shawn Ray
58 T NATION on Twitter
59 Muscle & Fitness on Twitter
60 Amino Energy Amino Acids | Optimum Nutrition
61 Zach Even - Esh on Instagram: “The Sale Ends tonight! / Some surprise bonuses coming your way in the thank you email 👊👊🔨🔨🏆🏆 / Plus, in a few short weeks I will be…”
62 The elitefts Company Story
63 Bodybuilding.com on Twitter
64 Tip: The Hybrid Hammer Curl | T Nation
65 Muscle & Fitness on Twitter
66 Kyle Hunt on Twitter
67 Tip: Eat Pasta Without Getting Fat | T Nation
68 Dwayne Johnson on Twitter
69 19 Foods That Will Slim You Down to 7% Body Fat
70 @therock on Instagram: “Big response to our NEW #WillFindsAWay campaign. My first global campaign with @underarmour where we weren’t selling a product, but rather…”
71 Dwayne Johnson on Twitter
72 EVERY MAN A KING [Excerpt w Zach]
73 Zach Even - Esh on Instagram: “Rules from Kicking A— in LIFE 👊👊🔨🔨🏆🏆 / #stronglife #undergroundstrengthgym #undergroundstrengthbook #undergroundstrengthcoach #success /…”
74 Tip: Effective Male Contraception, Right Now | T Nation
75 T NATION on Twitter
76 Ageless Athletes on Instagram: “AGELESS ATHLETE | Pain Free Push-ups - Take a suicide grip on the top of a dumbbell and then modify the degree of internal or external…”
77 FLEX on Twitter
78 FLEX on Twitter
79 The Absolute Worst Fitness Trend | T Nation
80 Bodybuilding.com on Twitter
81 John Hansen
82 Victor Martinez on Instagram: “#atlanticstates1999 This is a must #throwbackthursday because it was going to be my last show at time had I won. But I got my ass kicked by…”
83 Mike Titan O'Hearn on Twitter
84 Zach Even - Esh on Twitter
85 FLEX on Twitter
86 Brandon Thebeau on Twitter
87 Zach Even - Esh on Instagram: “Powerful #stronglife #podcast w Marty Gallagher 👊👊🔨🔨 : When less = more. This was a great conversation on the power of basics, going all…”
88 25 Ways to Lose Fat Faster: Easy-to-Follow Tips & Tricks
89 Push-Ups for Real Strength | T Nation
90 Team Elitefts on Twitter
91 Brandon Thebeau on Twitter
92 MIKE O'HEARN The TITAN on Instagram: “#TBT 20 years ago doing some front squats 585lbs for reps 🐺⚔️🍀 RAW , No Belt , No knee Sleeves 😀 I love this stuff #BattleDome…”