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Bodybuilding Exercises for Powerlifters — Adductor Work for Added Gains

Say your quads, hamstrings, and glutes are capable of handling 500 pounds in the squat, but (because of weakness, tightness, or overuse), your adductors can only handle 400. Not a good look.

Athlete Profile: Mike Hildebrandt

After years of struggling with anxiety and OCD, Dymatize athlete Mike Hildebrandt fought back. By relentlessly pursuing physical fitness, he broke through his own mental barriers and came out stronger than ever.

Body Mechanics 101: Hunting for the Elusive Rear Delt

I have been asked so many times lately about rear delts that I figured I would make this the topic for the second edition of Body Mechanics 101.

30 Min Cluster Set Leg Hypertrophy Workout Video/Yesterdays Conditioning

My conditioning workout and epic leg training workout with my brother, Noah Bryant (AKA the videos)

WATCH: Buddy Morris SPS Presentation — The Brain Controls Everything

The interworking systems of the human body cannot be separated, and it all begins in the brain. Every moment of stress is trauma to the brain, and a good coach knows how to deal with this.

Soy vs. Whey - Which Creates Greater Muscle Growth?

In summary, whey protein is seemingly a better protein source for muscle growth compared to soy protein, based on the remarkably different influence each protein has on the hormonal response after consumption. While whey protein increases the anabolic to catabolic hormone ratio while simultaneously boosting testosterone activity, soy protein has precisely the opposite impact— which presumably reduces the muscle-building influence typically associated with post-workout protein consumption.

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1 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

Tip: Two Ways to Ramp Up Your Chest Training | T Nation

Push the dumbbell heads together and contract through the pecs. A very significant benefit of isometric training is that it produces a greater level of activation than any other type of contraction. One of the main benefits is that the body is able to activate nearly all the available motor units, something that's usually very difficult to do.

Tip: Careful, 'Roids Make You Forget Stuff | T Nation

We know what performance-enhancing drugs can do for your muscles, but what about your mind? A new study has some answers.

4 Shawn Ray

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7 Reasons Your Pecs are Flat

Almost as bad as bouncing the bar off the chest is the inane practice of performing half-reps on the bench press. You want massive pecs to be proud of? Then lower the bar to full stretch (which for most people will mean lightly touching the bar to the chest or to a point just slightly above) to excite every fiber, and then press the bar straight up to lockout, while consciously squeezing the pecs into a tight contraction.

10-Minute Blast for Powerful Triceps

Because of the weight loads used, failure is inevitable – and that’s a good thing. Even if you’re able to muscle through 15 reps on your first work segment, you will find that failure comes sooner and sooner on each subsequent set – that’s okay. Take a breath and get right back into it, have a training partner help you through a few forced reps, or continue on using partial reps. The point is to continue moving throughout the set. If none of the aforementioned methods work, try lightening the load next time.

10-minute HIIT workout to target arms

Short duration, high intensity workouts are science’s latest answer to weight management: Those blood-pumping minutes leave the muscles at an energy deficit for hours after the workout is done, causing the body to burn tons of calories. But that doesn’t mean you can’t use the scheme to achieve more specific training goals, such as targeting the muscles of the upper body,  even in as little as 10 minutes.

6 Weeks to Superhero | T Nation

This progressive method creates a powerful metabolic effect that's incredible for fat loss, especially when combined with short rest periods. Although short enough to keep an elevated heart rate, these rest periods shouldn't be so short that they decrease performance. Fat loss is further increased with the addition of a strength-endurance movement at the end of the complex.

The Ultimate Guide To Weight Loss

If losing weight was as simple as "Do more, eat less," then everyone would have figured it out! News flash: They haven't. But these three athletes have. Learn from them and unlock the results you've been craving!

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Mike Titan O'Hearn on Twitter

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Mr. Olympia LLC 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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You Don't Know Squat

Second, I don’t lighten the load at all when I’m dieting. If I’m feeling depleted, I simply drop the squat reps from four to three—or even two—then add a set to make sure I get the necessary volume. Lighten the load and you’ll probably lose size; a good pump won’t make up for it. The workout that follows here is simple, just remember that from workout to workout you want to vary wide stance, narrow stance, or throw in front squats or even throw in box squats . Substitution options for the accessory lifts are listed in the workout box in parentheses.

20 signs she's not worth your time

It’s bad enough to hear about one ex-file, but an entire encyclopedia worth of info? No thanks. “This means that she has not grieved him, and you are in danger of being the rebound boyfriend,” says Todd Creager, a licensed marriage and family therapist. “She is using you to escape her pain, rather than choosing you out of desire.” Getting a little history on her most recent relationship, to gauge if enough time has passed since her ex, is acceptable, as it’s important to ensure she’s had space to be alone.

Narrow vs. Wide Bench Press Grip

At full extension, narrow-grip benches allow one to really squeeze the inner pecs. This indicates that the area of the pecs near the sternum is working.

5 CrossFit Intensity Boosters You Should Steal

"Some of the best WODs involve a timed circuit," Eden explains. "Your task is simply to complete a group of exercises as fast as you can." A number of these have become iconic—and not only among CrossFitters—for the simple reason that they are fun, incredibly challenging, and accomplishments to pepper into your program when you need a kick in the ass. The Filthy 50 and Murph WODs are two examples in which you strive to improve your PR—your previous personal record—each time you do it.

8 sex questions you’re afraid to ask

Same here: There’s no medical reason not to have sex while she’s pregnant, assuming you’re both healthy, disease-free adults. But again, the ball is in her court—each pregnancy is different, but many women feel most up to sex during the second trimester (after morning sickness has passed and before the baby starts pressing on all her internal organs), Werthman says. If you do happen to have an STI and she does not, it’s best to abstain until it clears up or the baby is born, because STIs can affect pregnancy and can be passed from mother to child.

The Best Fish for Bodybuilders

Salmon is a great source but has a high overall fat content that most of us cannot consume regularly without overdoing it on the calories—keep it to once a week. Some fish, like tilefish, shark, and swordfish, should be avoided because of high mercury levels; others, like albacore tuna, should be eaten only once a week. If you’re a fan of canned tuna, get the light Pacific kind: It’s lower in mercury and higher in omega-3 fatty acids compared with albacore. You can also choose fresh Pacific-caught tuna steaks specified as light or skipjack, bluefin or yellowfin tuna. Consume moderately—up to 12 ounces a week—and it’s very accommodating to a low- or high-calorie diet.

Instagram post by James Maslow • Apr 8, 2017 at 7:15pm UTC

5 style tips to steal from celebrities in spring 2017

Black and white aren't the only neutral colors you should have in your wardrobe. It may sound dull, but shades of beige have made their way both onto runways and into celebrities’ closets as a go-to casual or formalwear hue. It goes with anything, and it lightens up the appearance of winter staples to make way for spring. To keep it casual, opt for jeans or a sweater in beige instead of darker colors. If you’ve got a big weekend event, it looks just as great on a suit. David Beckham is just as famous for looking good and keeping up with the ever-changing world of fashion and he is for his soccer skills, so he's a good guy to look to for inspiration. Here, his beige-on-beige outfit shows that even overloading on the hue doesn't have to be boring.

Pre-Exhaust Yourself for Size

I’ve been told that I shouldn’t pre-exhaust to build size. But you use this technique. Why do you think pre-exhaust is effective?

5 surprisingly healthy beers

For those who thrive on all things organic , there’s a wide array of breweries across this great nation using ingredients from certified organic farms. That means the barley, wheat and hops are all fertilizer-, pesticide- and herbicide-free. While there are many different local options for organic beer (depending on your region), Peak Organic is a Maine-based brewery with selections usually found in Whole Foods and other high-end beer distributors. The brand’s Winter Session Ale makes for a warm and toasty seasonal, with a modest (at best) 150 calories per serving.

The Greatest Losers

The 15 men on our alphabetical honor roll never won an IFBB pro contest or cracked the Olympia top three. Six of them failed to earn pro cards. Still, all 15 of these contest underachievers were developmental overachievers. We emphasized those who were slighted on score sheets or bottled up in talent logjams, as opposed to those who never lived up to their immense potential. And in the spirit of this celebration, we’ve included seven routines and training tips focused on overlooked body parts and techniques. At long last, the losers get their due, because, ultimately, bodybuilding isn’t about contest results. It’s about physical results.

Marisa Inda on Twitter

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Tip: Take This Vitamin or Get a Hernia | T Nation

Experts suggest supplementing with 1000 to 5000 IU of Vitamin D3 per day. You can adjust that amount based on your non-sunscreened sun exposure, the time of the year, your location on the planet, etc. If you want to see where you're at and how much you need in order to maintain a healthy level, you'll need ask your doctor for a couple of blood tests for 25-hydroxyvitamin D.

20 foods an athlete would never eat

Top performing athletes know that nutrition is king when it comes to gaining an edge over their competitors. However, no matter what your goal is—carving out your six-pack, increasing your stamina—the gateway to success lies on your plate. An athlete’s diet is more than just calories in and calories out—it’s fuel. The right foods increase your energy, promote muscle growth, and aid in muscle repair. The wrong ones set you back. When it comes to chowing down, there are certain eats a serious athlete just won’t touch.

Is Dairy Bad For Your Health?

Reports that countries with low dairy consumption (like China) have lower rates of osteoporosis than countries with high dairy consumption (like the United States), have led some people to jump to the conclusion that dairy is detrimental to bone health. In cases like these, it's important to remember that correlation does not equal cause, and no study has shown that dairy consumption weakens or damages bones. Countless other variables, such as lifestyle or food choices, could account for this discrepancy. In fact, in the elderly, dairy intake has been shown to improve bone density, reduce osteoporosis, and lower the risk of fractures.[2]

Hardcore Nutrition: Are Artificial Sweeteners Killing Your Shred?

Sweetness, as far as how the body detects and reacts to it, is something we’re only just beginning to understand. One discovery that seriously challenges our assumption that NNS’s can’t make us fat is the revelation that mammals, including humans, possess receptors for sweetness throughout key parts of our digestive tract. Your body can determine if something’s sweet in your gut the same way it can for your mouth. It’s possible, then, that eating something sweet—even if it has zero caloric value—could cause a hormonal reaction, priming your body to get fat.

Muscle & Fitness on Twitter

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Tip: No Pain, All Gain | T Nation

Push through discomfort regularly and you'll get bigger, stronger, and tougher. Push through pain regularly and you'll usually wind up waking up miserable in the middle in the night, and eventually, find yourself on an operating table. After that, you'll be a burden for months on all the family members and co-workers that have to pick up the slack for your idiocy. And you definitely won't wind up bigger or stronger.

Top exercises women love to see guys do in the gym

You're getting checked out just as much (okay, maybe not as much) as you're sneaking peeks at the spandex- and lycra-clad girls swinging kettlebells, sprinting on treadmills, and slamming sandbags at the gym. And, whether or not you'd care to admit it, there are probably certain exercises you love to see a woman do. (Are visions of squats and snatches dancing in your head?)

Ronnie Coleman vs. Jay Cutler

Ronnie Coleman and Jay Cutler's epic battles established their rivalry as the greatest of the past generation. But just because these two legends share 12 Sandows between them doesn't mean they shared the same training philosophies. Here we break down the differences (and similarities) of their training methods.

Ford & Earl Design on Twitter

@BioLayne I'm signing up for your standard Nutrition/Training coaching plan later this month. Do I need #AvatarNutrition as well?

Healthy Eating: Cut the Bull When it Comes to Protein

When you work at Muscle & Fitness, two things are certain: You’re going to be immersed in gym culture, and you’re going to be working with guys who eat meat—a lot of it. If it once walked, crawled, flew, swam, or was hit by a Buick, these guys will eat it. Truth is, the protein found in meat—whatever animal it comes from—reigns supreme when it comes to the diet of your average M&F staffer and reader. In the race to build bigger muscles, everyone can agree that protein is the driving force that powers your body to the finish line. And most would also argue that meat— along with certain dairy products—is the preferred food for getting your fill. In the quest for protein, however, this is where a few of us jump ship and head for greener pastures. Specifically, I’m talking about plant proteins. I’m not trying to convert carnivores with this. My only beef with some beef eaters is their quick condemnation of those who look beyond livestock for their protein fix. Believe me, it’s not easy ordering a black bean burger in the company of a bunch of guys who expect to see food with whip marks.

15 extreme celebrity fitness transformations

What He Did: Checking into Pritikin Longevity Center and Spa, a $4500-a-week luxury weight loss spa in Miami, helped the director of Fahrenheit 9/11 and Sicko shed 70 pounds. Why He Did It: Moore just got sick of being overweight and wanted to get healthy. What He Ate: Fiber-heavy foods (at least 35 grams a day!), making sure he was fueling himself with stuff heavy in weight but low in calories. Roger Ebert got Moore hooked on Pritikin, which theorizes that eating heavy foods naturally creates the same thing as gastric bypass, making you feel full faster. When he was most serious about losing weight, he cut out salt, white flour and sugar. His Workout: You won’t see Moore at the gym doing the 300-rep Spartan workout—his main focus was to “eat less crap and move around more.” Hey. It’s better than nothing. Plus: Moore says all overweight people have three things in common: “We all drink diet soda but never lose any weight because it's so packed with sodium that it actually works against you, because it's breaking down the cellular structure by retaining fluid; number two, overweight people sleep less than seven hours a night, they never get a full night's sleep, which causes eating during the day to make up for it because you're tired, you need energy; and number three, we never eat.

Workout - Biotest

Plazma™ enables you to perform at and beyond your limits while recovering and gaining so fast you'll be itching to get back in the gym.*

Doni Dropped 200 Pounds Through Lifting, Fasting, And Keto

The support and insight Doni got from the forums helped him shed the fat and take back his life. He's a new man who now wants to help others find hope.

Retro Athlete: Chris Cook

Cook turned to bodybuilding when he was 18 and serving in the Air Force. In 1996, at 19, he entered and won his first contest, the Mr. Anchorage. He was still an unknown in 2003 - till he rocked the NPC by winning the super-heavy class at the USA Championships. (We at FLEX already knew about him—I’d been tracking his pre-contest progress in Venice for an article, and he was soon a Weider Athlete.)

40 Ben Pakulski IFBB Pro

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How much body fat you need to lose to uncover your abs

You’re burning calories, so you can have the extra calories, but spending them on beer or fried food will thwart your efforts toward a six pack, while spending them on vegetables will help. “You need to clean up the overflow and determine where your empty calories are coming from—differentiating between calorically-dense versus nutrient-dense,” McCall adds.

Shed Fat and Improve Your Fight Game with this Shadow Boxing Workout

Imagine moving like Mayweather, jabbing like Klitschko, even developing a terrifying Tyson-like scowl while at the same time getting ripped like Khan. Sorry, those first three won't happen. However, it’s still possible to improve your fight game—even without the use of gloves, a heavy bag, or the risk of taking one to the chin—and burn enough fat to give yourself a world-championship physique.

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Muscle & Performance on Twitter

The only way to ensure solid overall back development is through perfect form and flawless technique:

Instagram post by Flex Lewis™ • Apr 9, 2017 at 12:06am UTC

Build Monster Overhead Strength | T Nation

That's because most people lack the appropriate grip strength to handle significant loads during bottoms-up exercises, oftentimes resulting in their grip strength failing before their shoulder does. By applying bands to bottoms-up kettlebell presses, you can use relatively light loads that won't be enough to cause the grip to give out, but will still provide extreme tension to the shoulders and upper-body pressing muscles.

Top 5 Muscle-Building Exercises for the Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

The 8 best chest exercises that don't require a bench

If your bench press has hit a plateau , the floor press is a surefire way to completely break down that barrier. Simply lie with your back on the floor and get underneath the bar to perform the pressing movement in the same manner as a conventional bench press. Since the repetition ends once your triceps hit the floor, you'll find you can typically lift more weight with a floor press than you would ordinarily be able to do with a standard bench press. The floor press will greatly help you improve the lockout portion of the press if it’s a weak point for you.

10 'Mirin-Worthy Mississippi Physiques

In honor of the state of Mississippi’s bicentennial celebration this year, we’re dedicating We 'Mirin to the best physiques in the Magnolia State!

Iron Obliques Workout

The obliques are a critical component of the abdominal muscle group. A great exercise for developing the obliques is side bends with a dumbbell. To perform this exercise, stand with feet a little less than shoulder- width apart. Hold a dumbbell in your right hand at your side with palm facing your body. Place your free hand on your hip or behind your head. Then while keeping the shoulders square and back straight, bend to the right as far as you can, then return to a fully upright position.

51 on Twitter
52 13 top training T-shirts to help you dominate any workout in spring 2017
53 Sick Days and Being Stupid
54 Tip: The One-Arm Row is Overrated | T Nation
55 How much protein you need after a workout
56 Tips to Target Your Biceps
57 Muscle & Performance on Twitter
58 Gal Yates on Twitter
59 Scott J. on Twitter
60 Muscle & Performance on Twitter
61 kurt pellegrino on Twitter
62 Shooting at Equinox gym leaves 1 dead, 2 wounded in Florida
63 4 Ways to Get Your Lower Abs to Show
64 How to build muscle and strength without lifting weights
65 Arnold Schwarzenegger's Calf-Building Routine
66 Underdog Strength on Twitter
67 Instagram post by Zach Even - Esh • Apr 8, 2017 at 9:35pm UTC
68 Instagram post by Zach Even - Esh • Apr 8, 2017 at 9:29pm UTC
69 How to Tell if You Need Human Growth Hormone
70 X-MAN Toney Freeman
71 VICE on Twitter
72 Bench Press Mechanics | Biolayne
73 Eric the Trainer: Get Big, Strong and Hollywood Ripped
74 Jump to it
75 10 explosive arm workouts
76 Carb Loading 101
77 Muscle & Performance on Twitter
78 Buffalo Chicken Quesadilla (with Avocado)
79 Tip: Improve Ankle Mobility Fast | T Nation
80 8 Snacks That Will Give You an Energy Boost
81 24 foods a guy needs to have in his kitchen at all times
82 Four-Week Superset Program for Serious Size
83 Muscle & Fitness on Twitter
85 Mike Titan O'Hearn on Twitter
86 The M&F Man of Steel Workout
87 The Art and Science of Dialing In Your Physique
88 Instagram post by UndergroundStrengthGym • Apr 8, 2017 at 6:33pm UTC
89 Muscle & Fitness on Twitter
90 Are Multivitamins Right for Your Body?
91 Schiek Sports, Inc. on Twitter
92 Load up on fruits and veggies to lower blood pressure