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1
An Interview with the Blond Bomber | T Nation

"Bodybuilder-poet" probably wasn't a future anyone predicted for Draper back in 1962, when the 20-year-old Secaucus native won the Mr. Jersey title. He worked for the Weider Barbell Company back then, when Joe Weider's nascent empire was still based in Draper's home state. Weider, Draper, and Leroy Colbert worked out together on their lunch break. When the company moved to Santa Monica, California, in 1963, Draper moved along with it.

2
Desserts That Build Muscle | T Nation

Trying to drop some fat and build more muscle? Never skip dessert. Well, skip regular desserts. Then make your own using protein powder and healthy ingredients. Here are six of our favorites.

3
10 Worst Bench Press Mistakes

Another common mistake is when people put their feet on the bench to “target their core.” The bench press is a strength exercise, not a core exercise — if you want to build a strong and massive upper-body, focus on lifting more weight with the bench press, not sculpting your abs. If you want to engage your core while sculpting your chest, try a Spiderman Pushup instead.

4
The Truth About Waist Trainers | T Nation

A study published in the Scandinavian Journal of Primary Health Care sought to prove whether waist trainers could be used to maintain weight lost after participants followed a low-calorie diet. Study subjects were instructed to wear a waist trainer for at least five hours a day, five days a week, for nine months. Unfortunately, most study subjects found the waist trainer to be too uncomfortable to comply with the study guidelines, leaving the researchers to conclude that regardless of whether the waist trainer would have been effective or not, "corset treatment doesn't appear to be an option for sustained weight control."

5 Shawn Ray

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6
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.

7
Today's Workout

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8
Stronger Wrists, Bigger Lifts | T Nation

If you're going to lift things, your wrists are going to be involved. This is something that really needs to hit home if you're new to training, but also something that should be maintained and improved as you progress – especially if you can move really heavy loads. I've yet to meet an experienced lifter that hasn't had some kind of wrist pain or injury, whether it was caused by a botched lift or general wear and tear.

9
Tip: Don't Let Exercise Kill Testosterone Levels | T Nation

Maybe it has to do with the oxidative stress caused by all that huffing and puffing, or maybe rising levels of cortisol put the kibosh on testosterone production. Or it could even have something to do with the balls being cement-mixered with every stride a runner takes and subsequently getting too damn hormonally punch drunk to produce any male hormone.

10
Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

11
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

12
Tip: Do 20 Reps Of This Before Benching | T Nation

The traditional band pull-apart is best programmed as a warm-up or primer movement for anterior-chain dominant training (lifting with the front side) like right before you bench press. When programmed with multiple sets between 10-20 reps, this movement provides the correction and activation the posterior shoulder girdle needs to function pain-free and support big pressing movements.

13
The Absolute Hardest Arm Exercises of All Time

Directions : Here you will need two suspension trainers, one for your feet and one for your hands.  In a supine position place your heels in one set of straps. Then grab the other handles with your hands so you are completely suspended off the ground.  Perform a bicep curl by pulling yourself up towards your hands. (Your whole body should swing.) Then, lower yourself down but stay suspended. When performing the curls your body will swing back and forth, but stay in control of the swing while curling and don’t let your body use momentum to help you complete the curl. Do 6 to 8 reps.

14
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.

15
15 Cheap Muscle-Building Foods That Aren't Chicken

If you’re trying to build muscle, you’ve surely been told that you should load up on chicken—and with good reason; each serving of chicken breast has about 28 grams of protein. But it’s certainly not your only option if you’re trying to supplement all of the hard work you do at the gym by stocking your kitchen properly. We consulted with several experts to get their best suggestions for other foods that help you bulk up—without draining your wallet.

16
Tip: The Absolute Best Way to Burn Calories | T Nation

Consider that biking for a half hour burns about 150 calories, or that even high-intensity stuff like hiking uphill, playing some serious b-ball, or even heavy weightlifting only burns about 220 calories in the same time frame. Even if you did an hour of any of those activities a day, you'd only burn about a half pound of fat a week. No, when it comes to burning fat, you're far better off restricting your eating.

17
Tip: The 5 Best Ab Exercises for Athletes | T Nation

Floor exercises like crunches primarily work the rectus abdominis. Good for that six-pack look, not so good for athleticism. Most of the stabilization of your spine and pelvis comes from your transverse abdominis and obliques. That's critical during athletic movements. To really boost athletic performance, do these five moves.

18
Tip: The Top 10 Herbs For Health Fanatics | T Nation

Sleep and gut health are critical components of a long, healthy life. Fortunately, tarragon can help with both if you get used to adding it to your food regularly. Tarragon improves digestion by stimulating enzyme production, relaxing the gastrointestinal muscles, and going to work on any bacterial infections that may be present in the gut. As for sleep, it appears to be driven by the pain-numbing properties of eugenol. The French use it as an insomnia treatment.

19 Shawn Ray

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20
Nutrition 101: Eat To Build Lean Muscle

The following plan is designed for a woman weighing 140 pounds. When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight.

21 Shawn Ray

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22
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

23
7 Little-Known Hacks for Bigger Arms

When using blood flow restriction training, we are not allowing blood to escape the veins; arteries however, will continue to deliver blood to the muscle. It sounds like some sort of torture, but by occluding a muscle, you are tricking your body to use large fast twitch muscle fibers, which will result in crazy growth. Another benefit to this type of training is that you will be using 50 percent of your normal weight. This type of training will allow your joints to recover while taxing your body and increasing the size of your arms. Try a superset of triceps and biceps. Use knee wraps high up on the arms and tighten the wraps. You want the wraps tight enough so that it's uncomfortable but not overly painful. You will be using a rope pushdown for triceps and performing standing dumbbell curls for biceps.

24 Official Muscular Development Magazine

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25 Shawn Ray

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26
Tip: Stop Training Only Half of Your Hamstrings | T Nation

Are you missing a big portion of your hammies? You are if you're neglecting to do these two things.

27
Instagram post by Shawn Ray • Apr 28, 2017 at 10:05pm UTC

28
Try Scott Mathison's 40-Rep Bar Challenge!

In this nasty workout, I'll keep you up on the bar as you go through four different exercises. Don't be surprised if your entire upper body and core are screaming for mercy by the time you're finished.

29
Tip: Push Until You Can't. Rest Until You Can. | T Nation

The best way for women to get the most out of lifting is to think: "Push until you can't, rest until you can." In other words, push until you can't push anymore, and rest only until you can start again.

30
Sagittarius Horoscope for Monday, April 24, 2017

Monday, April 24, 2017 - You are being offered important life lessons today as you search for meaning in whatever projects you undertake. The cosmos is pushing you into a more contemplative state of being and you're wise to go along for the ride. You might want to express your joy, but it's more beneficial to first explore its origins. Grab every opportunity you can to dig your way further beneath the surface. Happily, your natural tendency to rise will bring you back up into more lighthearted realms soon enough. Out of difficulties grow miracles; out of shadows comes light.

31
Men's Fitness on Twitter

Use new angles with these 6 routines from Men's Fitness to build rock-solid muscle definition while working every muscle group in your body.

32
Tip: Feel Your Way To Growth | T Nation

Trying to build muscle? It's not the exercise that matters most, but the way you're doing it. Here's why.

33
Football STRONG - Upper Body Workout at The Underground Strength Gym

http://UndergroundStrengthClub.com - NJ Strength & Conditioning at Edison & Manasquan Using the floor press w/chains with our NJ Football players & NJ Wrestlers, working on upper body speed & strength with plyo push ups, med ball throws and heavy bench press variations Manasquan Gym: http://ManasquanGym.com Edison Gym: http://UndergroundStrengthGym.com ============= http://zacheven-esh.com/start-here - Get my BEST workouts, FREE! http://UndergroundStrengthClub.com - Located in NJ, for youth, high school, collegiate and adult strength & conditioning The Bench Press Variation: the floor press is a great bench press variation and saves long term wear & tear on the shoulders ================ http://Instagram.com/zevenesh

34
Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

35
The perfect 24-hour day for fat loss

Post-workout is the perfect time for your first meal of the day since your muscle cells are primed to uptake nutrients. Focus on taking in a meal that is high in protein, moderate in carbohydrates, and low in fat. The high protein will help your muscles recover faster for your next workout. The carbohydrates will help to prevent the natural breakdown of muscle that occurs during a workout (referred to as catabolism) and will help to pull protein into the cells. By keeping the meal lower in fat, you'll help to keep the speed of digestion high so the nutrients get to your muscles faster.

36
Greens Superfood by Labrada at Bodybuilding.com - Best Prices on Greens Superfood!

ORGANIC GREENS FULL-SPECTRUM SUPERFOOD is the most convenient and nutritious way to get natural whole food nutrition from an assortment of NON-GMO super foods,vegetables, and fruits.

37
The 30-minute abs workout

Got half an hour, three times a week? Follow this routine for a belly-busting, torso-tautening, molded-in-steel midsection.

38
You Should Know Squat

If you want to be the best bodybuilder you can be, and you don’t suffer from chronic knee or hip issues, then you should make the squat your best friend— whether you like it or not. Below, I’ve compiled some tips to keep in mind the next time you climb under a bar.

39
10 Weeks to Super Strength

Most of us care how strong we are because let’s face it, we all like to show off a little. But truth be told, our ultimate goals involve putting pounds on our body rather than putting pounds on the barbells we lift. Still, increasing strength should be a priority, as being stronger can lead to bigger muscles. Enter our Pure Power Program.

40
15 Muscle-Building Finishers for Every Body Part

DIRECTIONS: Do seven reps of the partial curls with forearms to parallel, seven reps of the partial “peak” curls, and seven standard dumbbell curls, without rest between sets.1A) Partial Standing/Seated DB Curl (forearms to parallel)Reps: 7Rodrigue says: Grab a dumbbell in each hand and stand or sit holding the dumbbell at arm’s length at your sides with your palms facing forward. Curl your arms upward, stopping halfway when your forearms are parallel to the floor, and then lower back down to the starting position.2A) Partial Standing/Seated DB “Peak Curl”Reps: 7Rodrigue says: Curl the weight all the way up to your shoulders, then back down, stopping halfway. Perform curls from halfway to full contraction.3A) Standing/Seated DB CurlReps: 7*Finisher courtesy of Rodrigue.

41
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.

42
7 things you didn't know yoga could do for your body

Yes, you read that correctly. Time spent on the mat can greatly enhance your time spent between the sheets. There are a few avenues in which yoga can improve your sex life. One, it makes you more flexible—enough said. Two, it helps reduce anxiety and increases body awareness and confidence. Finally, on a physical level, it speeds the release of hormones that boost arousal and increase blood flow to the genital area, which is important for erections. May want to make sure she's into yoga, too. A study published in the Journal of Sexual Medicine found yoga to seriously enhance a woman’s experience in the bedroom via greater lubrication, and more powerful orgasms as a result of strengthening the pelvic floor muscles.

43
Size Secret #9: Giant Sets for Giant Guns

SIZE SECRET #9: GIANT SETS FOR GIANT GUNS DEXTER JACKSON: “I found that training arms [bi’s and tri’s] on their own, in one workout, worked best for me and allowed for maximum growth. Training arms on their own — not with a larger bodypart like chest, back or shoulders — allows you to focus all your attention on them and lift the heaviest weights possible. The specific technique I used that brought on the most growth in my arms was giant sets. I would do one giant set for biceps and one for triceps, and do that four times through. Giant sets give you a great pump and are effective at shocking a stubborn muscle group into growing.” DEXTER JACKSON'S TRICEPS WORKOUT 1. Pushdowns: 4 sets of 8-10 reps >> giant set with... 2. Dips: 4 sets of 8-10 reps 3. Lying extensions: 4 sets of 8-10 reps 4. Overhead rope extensions: 4 sets of 8-10 reps Training Tip #1: Keeping your body as upright as possible on dips will emphasize the triceps over the pecs. Training Tip #2: When doing a giant set, don’t rest between exercises. Wait until you complete all four movements, then rest 1–2 minutes before repeating.

44
5 ways to cool down after a workout

After strength training or cardio, your muscles are warmed up so they’re more elastic and pliable. “This is when you’re going to see the most benefits in flexibility,” says Burke. “Stretching also relaxes the tension from the workout.” Although stretching hasn’t been found to decrease injuries, it has been shown to decrease next-day soreness in hamstrings, quads and calves. Stretching also maintains circulation in key areas and expedites the healing process after muscles begin breaking down. “You’re technically supposed to stretch each major muscle with four reps at 15 to 60 seconds each,” says Comana. “But that could take about 40 minutes. Instead, you can get away with five to 10 minutes.” If you just do one stretch, Burke suggests a hamstring towel stretch: Lie on your back, raise one leg and loop a towel around your foot. Pull the ends of the towel to bring your leg toward your chest and feel the stretch in your hamstring. Hold the position, then repeat with your other leg.

45
11 times Wladimir Klitschko knocked out Instagram with his workouts

The mountainous boxer has fists of steel and works out as hard as anyone in the sport. Here are the posts to prove it.

46
The 8 absolute worst foods you can eat after a workout

French fries, cheeseburgers, chili dogs and nachos sound like a worthy cheat and may satisfy the spikes in your appetite after a tough workout, but they can also wipe out the fitness progress you made while exercising. All that fat slows down digestion, which is the exact opposite of what you want to happen after working up a sweat. The goal after exercise is to replenish your body's glycogen and reduce, not add to, the amount of fat your body stores.

47
11 essential pushup variations for beginners

This humble muscle-building exercise trains the muscles in your chest, shoulders, triceps, and abs. Add the slightest tweak and that burn can quickly shift from a killer chest pump to a brutal ab ripper. While there are countless variations—some of which require near-superhuman strength—these modifications are suitable for both beginner and intermediate athletes.

48
Days of Gold's

At times, it seemed almost too good to be true. Here we were, grown men doing the very thing we loved most and getting rewarded for it. Gold’s Venice was like a bodybuilding hall of fame during that time. On an average day, it housed more champion bodybuilders per square inch than any other gym in the world — before or since. A bodybuilding fan could catch glimpses of me, Franco Columbu, Dave Draper, Ed Corney, Mike Katz, Ken Waller, Danny Padilla, Lou Ferrigno, Frank Zane, Bill Grant, Denny Gable, Kent Kuehn, Roger Callard, Eddie Giuliani and a host of others.

49
The workout to get built like Matt Bomer

“The point of emphasis is time under tension,” a method of training in which the reps are performed at a controlled speed, says Farhoudi. The longer your muscles are exposed to a challenging load, the better they receive the message to adapt to the work by growing. The training itself is nothing out of the ordi­nary—back-to-back sets of bodybuilding exercises that work the target muscles—but the “magic,” so to speak, lies in the rep speed.

50
Flex Lewis' Calves Crash Course

Fast and very intense, with little or no weight. Normally, this isn’t the way to blow up a bodypart to the limit, but stubborn calves can be a different animal. For James “Flex” Lewis, it’s a training principle he uses to max out calves that prompted opinionated pro Milos Sarcev to describe Lewis’ legs as “world class” when he first met the phenom at age 20.

51 Choose Your Exercises Wisely
52 Tip: 10 Spices That Help You Live Longer | T Nation
53 8 ab exercises you should never forget
54 The Best Moves for a Bigger Back: Part 1
55 4 Tests Every Lifter Should Be Able to Pass | T Nation
56 How Velocity-Based Training Works
57 Can You Actually Break Your Penis?
58 How To Deadlift: Layne Norton's Complete Guide
59 Maximize Your Delts
60 3 Reasons You're Not Ripped
61 5 Ways To Be Stronger Today
62 Build Big Shoulders Without Pain
63 Ride your bike to work to cut the risk of disease
64 Bodybuilding.com on Twitter
65 Carb Loading 101
66 The 3-day full-body detox workout program
67 8 Worst Things You Can Do to Build a Bigger Back
68 4 ways to make meal prep suck less
69 Zero Boundaries Episode 4: Bodybuilding
70 10 Kettlebell Workouts to Build Muscular Arms
71 13 ways to fire up your cardio workouts
72 Tip: Push Until You Can't. Rest Until You Can. | T Nation
73 Can Posing Increase Muscle Mass?
74 6 Tricks to Improve Your Posture
75 Today's Workout 38: The dumbbell-only circuit for a total-body shred
76 Bodybuilding.com on Twitter
77 The absolute beginner's guide to running
78 Muscle & Fitness on Twitter
79 Everything a fit guy needs to know for May 2017
80 Instagram post by Flex Wheeler • Apr 26, 2017 at 10:13am UTC
81 Tip: Feel Your Way To Growth | T Nation
82 Shawn Ray
83 Tip: The Dumbbell Split Snatch | T Nation
84 Hidetada Yamagishi on Twitter
85 Kai Greene on Twitter
86 Leg Day with Steve Weatherford: The Explosive Legs Workout
87 Shawn Ray
88 Muscle & Fitness on Twitter
89 Four Rules for First-Time Competitors
90 Tip: The 4 Movements Every Workout Needs | T Nation
91 Bodybuilding.com on Twitter
92 Elitefts
93 Athletes Too Weak OR, I'm Training The Athletes Incorrectly??!!
94 Ben Pakulski IFBB Pro
95 Instagram post by Flex Wheeler • Apr 29, 2017 at 6:59am UTC
96 Muscle & Fitness on Twitter