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PROJECT FLEX EXCLUSIVE 2-DAY CAMP EXPERIENCELocated in Boca Raton, FLReigning undisputed 3X Olympia 212 Champion, IFBB Pro Flex Lewis and Flextraordinary Produc

Big Bench, Bigger Chest: Mark Bell Workout -

Having a great physique is awesome. But having a great physique that can also lift big weight makes you king of the world. Mark Bell shows you how to have it all!

Diesel On A Dime: 4 Perfect Bodybuilding Recipes -

Get ready for 4 perfect diesel recipes that won't break the bank! Please wipe the drool off your keyboard. It's time to shop, cook, and grow!

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Sagittarius Horoscope for Friday, April 3, 2015

Saturday, April 4, 2015 - Unfortunately, you may be seeking romance while only finding platonic companions today. The lovely Libra Full Moon Eclipse lights up your 11th House of Groups and Friends, activating the fun-filled social axis of your chart. There is nothing wrong with a wonderful friendship, but it just doesn't have the same level of passion as a love story. Don't let disappointment throw you into a tailspin of low self-esteem. Allowing others to see into your heart creates an environment where relationships can continue to thrive.

Glo Zone 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

The Starter's Guide Workout

If you've ever stopped at 10 reps when you could have done 12 or 13 or 14, then you've shortchanged your potential gains in size and strength. We've written already about not trying to push your body too far, too fast, and going to failure would constitute going too far. Nevertheless, you need to at least approach failure if you want to make progress. Not getting close enough to your physical limitations can be just as ineffective as pushing yourself too far. "You will notice that a rep range of 10 to 12 is prescribed," Trink says. "What this means is that you are shooting to get 12 reps where you could get only one more. That's called 'leaving one in the tank.' If you can get only 10 or 11 reps, that's fine. If you can't quite manage 10, then you went too heavy and need to back off the weight on the next set. And if you feel like you could have gotten 15, you went too light."

9 Best Warmup Exercises For Maximal Mass

A problem with most warmups is that they don't allow you take advantage of the benefits. A quick jog on a treadmill and a few warmup sets might break a sweat, but it won’t prime your body to move serious weight. Worse, it could lead to training injuries. Instead, use moves and drills that are designed to put your body in the right place — physically and mentally — for maximum results.

The Endomorph Dilemma

Easy gains can be a curse if you don’t take the appropriate steps. Here’s how to stave off the endomorph blues.

The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

Ultimate Chest Routine for More Size and Strength

Between each set, walk eight feet across your “cell”, keeping in the spirit that this routine evolved out of the penitentiary. The goal is to complete this sequence in less than 10 minutes. Perform the Juarez Valley at the end of this chest routine (below). It can be done for any number of reps, but we have a good knowledge of standards with the Juarez Valley 20. Only full range of motion counts.

Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.

Taking the Confusion Out of Muscle Confusion

Because of differences in stability, oftentimes the muscle is exposed to a higher load on  some exercises than others.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

Dorian Yates UK 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

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

Protein Power: 8 Ways to Eat Eggs

You know eggs are easy, inexpensive, and packed with protein— but you may not know how to think outside the scramble. Here, eight simple ways to switch it up.

Supplement Synergy

AAKG is a supplement that contains a blend of L-arginine (A) and alpha-ketoglutarate (AKG). L-arginine is a conditionally essential amino acid used by every cell in the body. As well as its involvement in a plethora of other processes, L-arginine is essential to the production of nitric oxide (NO), which leads to vasodilation (expanding of blood vessels) and increases in muscle blood flow. Interestingly though, there are recent conflicting reports on the efficacy of L-arginine to increase NO levels and/or blood flow during exercise. Regardless, functional data substantively support L-arginine as an enhancer of workout strength and power. A study published in Nutrition reported that AAKG taken during eight weeks of resistance training significantly boosted blood arginine levels and resulted in substantial improvements in bench-press strength and anaerobic power. Another study published in the International Journal of Sport Nutrition and Exercise Metabolism noted taking creatine stacked with AAKG resulted in increased bench-press exercise endurance and greater power output during repeated anaerobic exercise (Wingate) tests.

The Best 3-Day Training Plan: Work Out Less, Get More Ripped! -

A nonlinear programming strategy enables you to do multiple full-body workouts each week. Day 1 is a moderate volume and intensity session designed to create a baseline for the workouts that follow. On Day 2, you'll crank up the intensity to build strength and prime your body for the third workout. Day 3 is a high-volume workout designed to induce serious hypertrophy. Because it's so intense, you'll do it on your last training day of the week, giving your fried muscles maximum time to recover and build.

70 Ways to Eat for Muscle

2. DON'T OVERDOSE ON PROTEIN Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2 g 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.

The 3-Circuit Fat Loss Workout

Circuit training is a great tool to use when time for working out is limited. In circuit training , resistance and aerobic training are combined into one workout to increase heart rate and keep it at a training level for the duration of the exercise session. The results are improved cardiovascular and muscular endurance along with functional strength and fat loss.

Broke Man’s Guide to Stack-Worthy Supps

Hunt around and you will likely find BOGOs (Buy-One-Get-One sales). Go big on containers like a 10-pound bag of protein, and two kilogram tub of creatine. While initial cost will set you back a little in the beginning, you will have several months of fuel, keeping your costs way down in the long run. Also, look for near expiration deals as the discounts will be substantial. Most products will last several months past their expiration date. It is reasonable with smart shopping to get everything you need for around $50 per month. If that is still too high, consider what else you spend your money on and how that contributes to your health and exercise goals. When you are on a budget, you need to make cuts. Drop one night of going out with your peeps, and your supplement program will remain intact and provide serious results. Keep the big three, dump the rest, and don’t let your banking status inhibit your gains.

How to Get Lean: 25 Ways to Lose Fat Faster

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

6 Surprising Health Benefits of Coffee

Want to lower your risk of death? A National Institutes of Health – AARP Diet and Health study of more than 400,000 people revealed that drinking coffee might be the answer. Between 1995 and 2008, male participants drinking even just one daily cup reduced their risk of death by 6%. Drinking either two to three cups or six or more cups reduced the risk by 10% during the timeframe of the study. The greatest reduction of death risk was 12% in the group drinking four to five cups. Know your limit: five cups.

Why Working Out With Your Girlfriend Helps You Build Muscle Faster

We were on to something: People who work out with a partner they feel comfortable with are more energetic and happier than those who work out alone, report Santa Clara University scientists. Our trainer, Derek Peruo, C.S.C.S., of Peak Performance in Manhattan, sees it all the time: “By working out as a couple, you can face the challenge together through positive reinforcement.”

Heavy Bag Kickboxing Cardio Blast

This high-octane cardio workout will not only burn loads of calories and fat , it will also enhance your overall conditioning and endurance levels for greater athletic performance in the gym. So take a break from your typical cardio routine and push yourself to the limit with this full throttle, total body workout . See if you've got what it takes to go all 10 rounds with just 45-seconds rest between each round.

Natural T Boosters

As a bodybuilder, at some point you’ll be asked whether you want to use exogenous anabolic substances to boost your muscle gains. Research tells us that the vast majority of gym goers choose to remain drug-free. But just because you’re not juicing up doesn’t mean you can’t maximize your muscle gains. In fact, there are 11 strategies that can help you naturally enhance your endogenous testosterone levels without resorting to potentially illegal or dangerous activities. Recent research in the field of endocrinology (the study of hormones) has revealed that declining testosterone levels in aging men, much like death and taxes, are simply unavoidable. Although low testosterone levels become more apparent in men between the ages of 40–50, some research has found that men as young as 30 years old can feel some of the effects of low testosterone starting to affect their bodies. Some studies, like one published in the Aging Male, states, “Age related testosterone decline is one of the major factors that affect quality of life.” The “normal” testosterone range for men is extremely wide: from 250–850 nanograms per decaliter (ng/dl) of blood.

Nature's Fat Burners

Look at the fat-burner supplements out there and you’ll quickly see some similarities on their labels: The ingredients include caffeine with a side of caffeine, topped off with more caffeine. While coffee’s special kicker has been shown to aid fat loss, it’s not the only food compound that can. There are plenty of options that exist in nature that help reduce body fat by other mechanisms than speeding up your heart rate. Prepare to meet three common foods with fat-burning properties. Are you eating enough of them to lose weight?

Best Post-Workout Foods for AM Exercise

Post-workout, your body is hungry and eager to replace the nutrients and energy it lost during exercise. It is best to start the re-fueling process between 30 and 60 minutes after working out. Aim to get some clean, lean protein, which rebuilds muscle—and include some carbohydrates to reload energy stores. Yes: carbohydrates are necessary. If we don't incorporate carbs into our post-workout meals, our bodies may actually break down muscle tissue. That's because the glycogen stored in your muscles is depleted during exercise. If its not replaced by carbohydrates, the body will begin to break down muscle tissue to feed itself.

7 Must-Have Talks for a Healthy Sex Life

Fear of ruffling your significant other’s feathers can cause you to clam up when it comes to talking honestly about sex. But sweeping hard-to-tackle topics under the rug can make finding out the answers (and changing bedroom behavior!) even harder. These must-have conversations are important to maintaining a healthy and fulfilling sexual relationship—and with our expert-approved strategies for approaching each, you’ll know exactly how to set the stage for intimate talks that will bring you even closer together and keep your sex life thriving.

Download the Bio-Gro 8-Week Hyper Growth Program

There’s no catch. You just need to add a hard-work ethic in and out of the gym and Bio-Gro™ Bio-Active Peptides to your routine, and the results will begin to happen. Whether you are trying to get lean for a competition or just look good with your shirt off, the Bio-Gro Hyper Growth program will help you achieve more than you ever imagined.

Arnold Schwarzenegger: Pectoral Pointers

Some chest moves — including this effective trio — are too good to ignore!

4 Muscle-Building Crock-Pot Recipes You Should Try

For this recipe, combine the onion, garlic, honey, soy sauce, ketchup, oil, ginger, and red pepper flakes. Next cut the chicken up into slices and place the slices into the crock-pot. Cover the chicken with the honey mixture and cook everything on low for three to four hours. For the last 30 minutes, remove the chicken from the crock-pot, leaving the sauce remnants.  Dissolve the arrowroot flour in water and pour it into the crock-pot — combine this with the sauce that’s already in the crock-pot. Cook this on high for about 10 minutes or until the sauce has thickened. Once the sauce has thickened, return the chicken to the pot and stir until serving. Top the chicken off with sesame seeds. This recipe serves six and can be easily paired with leftover farro from the other night.

7 Foods You Should Eat Every Day

When it comes to diet , there are a lot of don’ts—don’t eat this, don’t cook that. It’s exhausting trying to keep up with all the foods you shouldn’t eat. Plus, focusing on forbidden foods can hold you back in a couple of ways. Because this kind of mindset is not sustainable, you're setting yourself up to fail at your new eating approach. You could also be missing out on essential nutrients if you’re not actively trying to include a variety of foods at every meal. Instead of blacklisting all the bad stuff, here’s a list of foods you should include every day.

Is Red Meat Bad For You, or Good? An Objective Look

For example, people who eat red meat (and everyone “knows” that red meat is bad, right?) are less health conscious and more likely to smoke, drink excessively, eat more sugar, exercise less, etc.

7 Signs She Really Wants You

So if your friend never seems to leave the party or the night on the town before you do, she’s probably into you--or she’s the world’s best party friend. This counts double if she makes things happen such that the two of you will be alone at the end of the night (e.g. asking you for a ride home).


NPC Texas Ronnie Coleman Classic

T NATION on Twitter

Rows vs. Pulldowns

SENTENCING    Starting most of your back workouts with rows will help you place more overload on the lats (resulting in increased muscle size). Although the Canadian study used the seated cable row, we suggest that you use the barbell or dumbbell row at the beginning of your workouts when you are strongest and include other versions of rows later in the workout. You should also do a variety of pulldowns and/or pullups and, occasionally, start your back workouts with pulldowns or pullups. If you can’t do more than 10 pullups, do them first in the workout (before you’re fatigued), so that you’ll be able to complete an adequate number of reps for stimulating muscle growth.

Kai Greene on Twitter

#TakeRisks , If you win.. You'll prevail but, it is just life's first stepping point. If you loose.. You'll be wiser

The Rock Gives Epic Performance on 'Lip Sync Battle'

Dwayne "The Rock" Johnson once again proves he's one of the most versatile enterainers around.

Dwayne Johnson on Twitter

Big #Furious7 opening day. Stop on by and let's chop it up. 1PM PST/4PM EST. #AskFurious7 #BringIt

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.

Biotest 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

The Best Stretch for Your Body (In less than 5 minutes) - Born Fitness

This is great, stretching is something that I often tend to skip out on and regret it later. There just isn’t usually enough time for me to get a workout in in the first place so I don’t want to waste any time stretching. Knowing these quick ways to get a good stretch in will help me skip the regret stage- thanks for the great advice. These are all easy practical moves as well that don’t have me feeling like a pretzel I will definitely be trying them before my morning workouts!

The 120-Second Ab Routine

Many gym goers traditionally throw abs in at the end of their workout . Time is spent focused on the major muscle groups leaving little time to hit the core. With warmer weather just around the corner, here’s a quick core finisher focusing on both strength and stability. Just find a mat, Swiss ball and a stopwatch.

Q&A: The Men of Animal Planet's 100 Miles From Nowhere

100 Miles From Nowhere is entirely self-documented by Matt Galland (38), Danny Bryson (36) and Blake Josephson (39), three friends who traverse some of the most precarious and stunning locations around the world. They spend four days in each of eight separate locations—Hawaii, Mexico, Idaho, Belize, Arizona, Oregon, Chile and Utah (in no particular order)—trekking nearly 100 miles in each one and burning up to 10,000 calories running, rafting, skiing, even skateboarding to get to their survival bear box at the end of each day. All of their incredible journeys are a test of human endurance, mental fortitude, and guts (if not a shameless disregard for self-preservation.)

The 4 Week Speed and Agility Training Plan

Perform the speed ladder drills, sprints and single leg deadlift twice per week, on Mondays and Thursdays, for the next four weeks. Sprint on an open surface such as a football field or hill.  Walk back to starting point for sprints.

The Rock Won The Inaugural "Lip Sync Battle"

The Rock Won The Inaugural “Lip Sync Battle”

Beer and Food Pairings

Frites and Fried Foods Even if the Belgians make the best frites in the world and are the largest consumers per person, those salty potato sticks are still an American staple cuisine. In general, fries (or frites) are light in flavor profile, so opt for a brew that will help cleanse the palate. "In general ask for a beer to cleanse your palate without washing away all the salty flavors, cutting through and bringing out the taste of the food," says Stroobandt, who prefers a nice Stella Artois with his frites. The same recommendation goes for most fried, salty dishes.

Get That: Bear Traps

Exercise 3: Overhead Barbell Shrug The overhead barbell shrug is an advanced shrug variation. Not only will it contribute to the growth of your traps but it will actually help to strengthen your core as well. Start by holding a barbell overhead as if you had just completed a military press. While keeping the core tight, contract your traps and elevate the shoulders. Squeeze the top position for two seconds, then slowly release. The advanced nature of this movement necessitates starting with a light weight and slowly increasing only when your form is perfect. Three sets of 10-12 reps are great for this exercise.

Battle to Boost Your 1RM

This program can be implemented upon any of the big moves where you want to increase your 1RM strength. However, the sets and reps listed should be performed for one move only inside a day’s routine. All other work should be modified around this exercise/routine so as to avoid overtraining. So if it’s bench day, the routine we outline should be applied to the bench press only. If you perform other moves or follow other strategies that day, this entire plan shouldn’t be applied to all of those. We suggest that on the days of your big lifts, modify and adjust your training volume and intensity to allow this progressive tactic to do its work. A smart strategy might be to focus this scheme upon your main lifts such as overhead press, squat, bench and deadlift.

The Muscle Behind The “Furious 7” Cast

Furious 7 is the latest installment of the mega-grossing film franchise and in terms of plot, it’s events are the most chronologically recent. Furious 7 occurs after Tokyo Drift, the film in which Han Seoul-Oh (Sung Kang), part of the illustrious racing crew led by Dominic Toretto (Vin Diesel,) is killed in a car crash, presumably by villain Deckard Shaw (Jason Statham.) Toretto and the gang look to exact revenge on Shaw who himself is looking for revenge for his brother’s death in Fast & Furious 6. Meanwhile, Furious newcomers Djimon Hounsou and Kurt Russell are in a chase for a computer program that can turn any technological device into a weapon.

Dwayne Johnson on Twitter

“ @TheRock : We'll kick this off closer to 115. Gotta finish training first. Chat soon. Back to work.. ” FOCUSSSS!!

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52 A Bodybuilder's Traveling Checklist
53 Build Muscle With the Weekend Warrior Workout
54 T NATION on Twitter
55 Why You Can't Bench Press More Weight - Born Fitness
56 Schwarzenegger: Indiana’s religious freedom law is bad for Republicans
57 Hard Work Is BEAUTIFUL!!! - Zach Even-Esh
58 The Muscle Fiber Test
59 Should You Stretch or Lift First?
60 Fighter Diet Brownies
61 Joe DeFranco's Industrial Strength Show
62 Big Lifts for Bad Joints
63 10 Strange, Awesome Exercises You Should Start Doing
64 Cook the Ultimate Hash Browns
65 Mike O'Hearn on Twitter
66 Hulk Tests Out Corporate America
67 Hardgainers: 4 Rules to Finally Get Big
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72 The Right Exercise Order for Maximum Muscle
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74 The Key to a Bigger, Better Bench Press
75 on Twitter
76 10 Tips To Break Through Your Fat Loss Plateau
77 Poliquin Group™ on Twitter
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81 Lip Sync Battle on Twitter
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