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$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Dallas McCarver - Training on the Road

Training on the road presents unique challenges that force a change of routine. In this video, IFBB Pro Dallas McCarver & coach Matt Jansen takes us through their chest & leg workouts from Arnold Classic Week in Columbus, Ohio, and explains what dictates their style and load.

Victor Martinez' 2016 Plans - Arnold Classic Brazil 2016

Muscular Development's Shawn Ray & MD Latino caught up with the Dominican Dominator, Victor Martinez at the 2016 Arnold Classic Brazil Expo where he told his 2016 competition plans.

Dynamik Muscle

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Top News
Sagittarius Horoscope for Monday, March 28, 2016

Monday, March 28, 2016 - Applying what you have already learned this year can seem like an uphill battle, but, luckily, if your first idea doesn't work, you have plenty more up your sleeve. Unfortunately, your mind is moving much faster than reality, and you could become frustrated as you wait for events to catch up to your thoughts. Nevertheless, your patience is about to be rewarded while the Moon visits your uplifting sign. Make as much progress as you can during the next couple of days when the cosmic winds are blowing in your favor.

10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

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.

Operation 16

Muscle & Fitness teamed up with ProSupps athletes Jason Poston, IFBB Pro, three-time Olympia Physique Top 3 Competitor, and Allison Frahn, IFBB Pro, four-time Figure Olympia, to create a total body program designed to help you put on quality muscle while leaning out. The workout and supplement regimen—called OPERATION 16—will make 2016 your strongest year ever. Follow as the Pros take you step-by-step through each workout of this program.

6 Ways to Get Lean in a Hurry

Wondering what to do to terminate those last few stubborn pockets of fat on your quest to get shredded? Lose fat and get the physique you want with our top fat-burning, muscle-chiseling tips.

6 8 Best Cable Exercises for a Big Back

Try cable exercises. They allow for free movement in your arms and put constant tension on your muscles that you can’t get with dumbbells. Here are the eight best cable machine exercises to pack on slabs of muscle to your back.

12 Laws of Fat-Burning

No question about it,  burning fat  is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your  six-pack  will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

The 8 Worst Things to Do After a Workout

In previous articles I have discussed some things you should not do before a workout , and during your actual workout. Now it's time to complete the “tale” by delving into some post-workout missteps that you should avoid at all costs.

The Facts on Fat

F-A-T-S...yeah, it’s a four-letter word, but — as you’re about to see — the right kinds of fats actually do a body(builder) good. Whether your goal is getting huge or getting shredded, fats can be your ally. You just have to know which ones to eat, which ones to avoid, how much to eat and the best times to eat them. So put away your fears and get the full skinny on fats, your new BFFs.

72 Questions Answered

I have been toying with an idea the last couple months of using threads for QA's. Here are the three Q and A threads I've posted so far.

H.U.G.E Top 10 Training Mistakes: Part 2

We began counting down the TOP 10 TRAINING MISTAKES yesterday with numbers 10-6 (click here for part 1) , so now its time to cover the top 5.  Pay careful attention, because this is a posedown of the blunders responsible for halting more progress than any others. Get out your workout logbook and tighten up your wrist straps as we count down the five most likely derailments of your training progress and explain how to avoid them.

Jay Cutler's Chest Workout for Massive Pecs

“I never got caught in heavy benching,” he says. “I could put five plates on and get a couple reps, but what’s the point? It’s not the best way to build muscle, but it is the best way to injure yourself. The ideal muscle-building range is eight to 10 reps. Somebody asks me every day how to get a bench up, and I’m an honest guy with an honest answer. “I say, ‘I don’t train for strength, so it doesn’t matter to me if I bench three plates or five.’ I might come in next week and do only three plates. I’m not here to put on a show. It’s all about building muscle. I just go with how my body reacts and that’s it. It’s instinctive training, which I think every good bodybuilder picks up on with time and experimenting.”

6 Things Experienced Lifters Do Every Day

You'd be wise to follow these daily rituals of the advanced weightlifter.

15 9 Tips to Lose Fat Fast

Strip away the pounds with these nutrition-oriented fat-burning tips you can apply right now.

The 8 Best Foods for Total Body Strength

Strength is our body’s ability to exert physical force on objects — also known as being able to push through a heavy set. Following a progressive overload program is one way to boost muscular strength, but sometimes it can come from the food that you eat. Packing away enough calories, macros, and nutrients can help you muster up that extra strength you need — resulting in hitting your fitness goals. Get the edge that you need in a workout by incorporating some of these strength-enhancing foods.

The Spring Trim Up: How to Burn Body Fat Before Summer

Everyone gains weight in the winter. And that's totally fine. It's colder, there's less sun, and the holidays can be a killer. Some use the seasonal shift to their advantage by taking all of those extra calories and putting them into building slabs of muscle. Check out how that's done with the WINTER BULK UP program here . And then again, some might have just put on the blubber. But whether you spent your winter months getting bigger, for better or for worse, the next plan is for chopping you all up: The SPRING TRIM UP .

Muscular Development on Twitter

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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.

Metabolic Modifiers

Stress the protein: more chicken, egg whites, fish and whey-based protein powder. Why? Not all calories — from carbs, protein and fat — are equal in their efficiency to be stored as bodyfat. When you eat a high-protein meal, it exerts a greater metabolic-boosting effect than carbs or fat. Eating protein while on a lower-calorie diet saves muscle, which helps keep the metabolism elevated. You should get at least one gram of protein per pound of bodyweight per day. If bodyfat is a problem for you, aim for 1.5 g of protein per pound daily.

7 Tips for Burning Fat and Building Muscle

Go outside and take a walk. Do some pushups , do some lunges – just get moving. And if you think you need hours and hours each day, you’re wrong. 10-15 minutes of moving, stretching, doing bodyweight exercises will add up very quickly in a week. Start slow and do 3 times a week and as you progress, do 4 or 5 times a week if you want. Now do this each week over the course of a month, 3 months and a year. Be consistent.

Train Your Chest for Size and Strength

Free-weight movements like bench presses and incline presses with both barbells and dumbbells should form the core of your workouts to build a solid foundation of size.

5 Easy Moves for Beach-Ready Abs

With summer on the horizon, prep your core with these sure-fire moves you can do at the gym.

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The High-Intensity Circuit to Sweat Your Gut Off

Plyometric exercises are so effective because you're repeatedly creating a forceful contraction, which means you're burning major calories, Perry explains. Movements like jumping rope, sprinting, throwing (think baseball and football)—even punching or kicking—are performed rapidly and demand a quick stretching or loading of the muscle followed by a forceful contraction. This is why plyo circuits don't (and shouldn't) take very long. You want to keep the intensity high and the duration somewhere between 10 to 20 minutes. Your most intense workouts should be shortest.

6 Ripped Animals Who Will Put You to Shame

These buff beasts will have you asking yourself, "Do you even lift?"

Steve “King Snake” Kuclo’s KING-SIZED Workout

I first started training when I was 17 and HEAVY was all I knew. I had the mentality that if I could move heavy weight and continue to get stronger, I could get bigger as well! As most beginners know, pretty much no matter what you do, you will grow when you first start pumping iron. But, there will come a point when things need to change and you need to keep your body guessing, as it will adapt to whatever you are doing after a period of time. It may be six months or a year, but the same thing over and over will eventually stop working—the way it did when you first started the program.

Muscular Development on Twitter

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When squats don't hit the spot, hip thrust. More info: …

30 on Twitter

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15-Minute TRX Flab Fighter

In a hurry to burn fat and build muscle? When time is tight, look to the TRX . “There are literally hundreds of movements that you can do with this highly versatile piece of equipment,” explains Muscle & Fitness Hers technical adviser Gino Caccavale. Unlike free weights, which give you moments of rest or pauses, the TRX keeps the working muscles in constant tension. Plus, you can check off your abs training without having to do any additional moves, since each exercise here engages your core while working stability and balance. Adapt the workout to your fitness level simply by changing the angle of your body—the more extreme the position, the more your muscles have to work. Try this workout, demonstrated by Queens-based NPC Bikini Competitor Melissa Trapani.

Eat Fat, Burn Fat

Cutting back on carbs is a common approach to shedding body fat. Yet, most gym rats cringe at the notion of a long-term low-carb diet, fearing that they’ll wither away. Truth is, the error lifters typically make is not one of excess but rather they don’t cut carbs enough. Following a ketogenic diet—one in which you drop your carbs to a mere 5% of your total calories—may be the best diet for getting ripped in a hurry, and it’s certainly the most enjoyable. If you can’t imagine giving up burgers, cheese, and bacon to gain visible abs, a ketogenic diet is for you.

The Best Time of Day to Drink Your Protein Shake

Why do people always talk about getting nutrients into your body within 30 minutes of a workout? Because protein uptake is faster immediately after a workout, so you’re better served to start the recovery process as soon as possible, Jordan explains. Think about it like this: Your body has burned through all those nutrients and hormones to power your workout, so you’re asking it to recover on nothing until you refill those stores. So, as soon as you can post-sweat (or likely while you're still sweating), down a shake with around 20-30 grams of protein.

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Nobody can tell how much muscle you've built if it's hidden. Fix your diet. Free ebook:

8 Fresh Ways To Lean Out This Spring

Since the groundhog didn’t see his shadow, forecasters say spring is coming early this year, but will you be ready? How will you train, eat and sleep in order to obtain your sleekest physique? Will you cut your carbs, fats or maybe add in extra cardiovascular training to tighten up? Here are eight tips you can implement in order to obtain the physique you aspire to.

5 Easy To Prep Slow Cooker Recipes

A slow cooker can be a busy person's best friend, whether you’re looking to prep lots of healthy food in advance or just want something warm and satisfying waiting for you at the end of the day. “Slow cookers are my saving grace,” notes Elizabeth Eichhorn, owner of Mary Lee Kitchen in Pasadena, CA. “I can put something up before I leave the house and have a healthy meal ready by the time I get back home at night.” And while the slow cooker is perhaps best known for soups and stews, you don’t have to stop there: These protein-packed recipes , designed by Eichhorn, feature plenty of flavorful ingredients for a main meal that’s both clean and satisfying. “I suffer from food allergies and like a lot of people with dietary restrictions, I have a hard time finding recipes that taste good and are simple to make while meeting the needs of my diet.” The slow-cooker meals here do all that and more. If you’re refueling after a hard workout, add in a starch like brown rice or quinoa; if you’re trying to cut fat, serve with some steamed veggies and a side salad.

Tip: Eat Proffles! | T Nation

Workout waffles? WOD waffles? Protein waffles? Wait... proffles! #Proffles better start trending. Whatever you want to call these, they're delicious. Waffles don't have to be a cheat day thing either. Make them like this and you can have 'em every day.

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The 15 Best Fat-Burning Foods

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

T NATION on Twitter

Once you do these you'll probably never go back to traditional planks again: …

T NATION on Twitter

Get relief for your tight calves. Foam roll them like this: …

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

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

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

T NATION on Twitter

No excuse for puny pecs when you've got the tools to build 'em. One surefire way to do it: …

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

ATTN High School Coaches Who CARE: How to WIN The High School STRONG Program • Zach Even-Esh

Vaughn Meehan of #Howell #UndergroundStrengthGym #Manasquan - started training here three years ago at the end of 5th grade, his dedication & progress have been amazing! / I remember last year when he was on a lacrosse team he scored almost 20 points in one game!!! / He doesn't make excuses, just shows up & does WORK!! #LiveTheCode365 #UndergroundStrengthCoach #Edison #Hustle / Those are 106 lb #Kettlebells + 40 lb chains. / #WorkEthic on point!!! #RELENTLESS

48 - The Motivational Gym Shop


49 (@cutandjacked) • Instagram photos and videos

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Going shirtless? Pecs turn heads. Build 'em with this brutal technique: …

51 15 Great Glute Exercises
52 The Leanest Meat Proteins—Ranked
53 Charles Glass Interview from the 2016 Arnold Classic Brazil Expo
54 T NATION on Twitter
55 T NATION on Twitter
56 Arnold Schwarzenegger to the Rescue
57 How To Be a Creep on Facebook in a Non-Creepy Kinda Way
58 How to Lose Weight: Why Sleep Can Make you Fat
59 The $100 Billion Hoax
60 Fundamentals of Bodybuilding - Kai... - Official Muscular Development Magazine | Facebook
61 How Foam Rolling Is Good For Your Muscles
62 Science Behind the Supps: ZMA-5
63 Muscular Development on Twitter
64 2 Fat-Frying Battle Rope Workouts
65 Nossa! M&F and Arnold Team Up In Rio
66 T NATION on Twitter
67 8 Things You Need To Know About Your Abs
68 Adam Bornstein on Twitter
69 The Best Muscle-Building Breakfast
70 Your Hunger Hormones Guide
71 Motivation - There is no tomorrow!
72 Mechanical Advantage Drop Sets For Chest
73 20 Rules for Staying Fit, Strong, and Ripped
74 10 Tricks for Bigger, Healthier Shoulders
75 The 25 Worst Foods for Fat Loss
76 Midnight Mass
77 15 Reasons You're Not Getting Results In The Gym
78 The Ultimate Guide to Clean Eating
79 Add me on Snapchat! Username: zevenesh
80 Mr. Olympia LLC on Instagram: “How do you think @flexatronrhoden will do at this year #MrO2016 ? @mr.olympiallc #MrOlympia #Olympia #BodyBuilding”
81 30 Surefire Ways to Lose Your Gut for Good
82 12 Keys To Building Muscle In The Kitchen
83 Power-Building Workouts for More Muscle and Strength
84 Four Weeks to Six-Pack Abs
85 How To Run Faster As You Get Older
86 78-Year-Old Granny Crushes 225-Pound Deadlifts
87 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Titan Tour 2016 is coming your way, @livefittexarkana Texarkana! I’ll be at the #LiveFitTexarkana Fitness Expo inside of the Texarkana…”
88 Optimum Nutrition Essential AmiN.O. Energy at
89 3 Reasons You're Not Ripped
90 Big Ramy's Chest Test
91 WWE on Twitter
92 Rocky Balboa - Getting strong now - HD 720p
93 MTV on Twitter
94 Hidetada Yamagishi on Twitter