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Flex Lewis Camp Experience

Train with the champ at exclusive 2-day camps.

2015 FitExpo Chicago - Bodybuilding.com

Don't miss the Optimum Nutrition booth at the FitExpo Chicago. We've partnered with them to offer free T-shirts to their first 5,000 visitors!

Mark Erpelding Pre-Show Interview | IFBB Orlando Europa 2015

IFBB Pro Bodybuilder Mark Erpelding talks with Team MD's David Baye shortly after check-ins at the 2015 IFBB Europa Show of Champions in Orlando, Florida. In this interview, he talks about rupturing his quad back in 1999, what made him choose this show for his pro debut, what improvements he's made since winning his pro card and more.

Brian Shaw Wins 2015 World's Strongest Man Title

The star strongman traveled to Malaysia and brought back his third title since 2011.

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Top News
1
Gal Ferreira Yates 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

2
Sagittarius Horoscope for Friday, May 1, 2015

Saturday, May 2, 2015 - Kicking back with a few of your best friends might be just what you need today. In fact, the timing could be right for a celebration, since it's wise to surround yourself with like-minded people while the Moon is currently visiting your 11th House of Networking. Be grateful that you are a part of a growing community. Your sense of belonging to something greater than yourself grounds you in ways that may not be apparent on the surface. When you're more comfortable with your place in the world, you become a more productive member of society.

3
Master Your Mid-Back Construction

Bend over at the waist so that your torso is basically parallel to the ground. Make sure there is a slight bend in the knees to take some pressure off the low back. Pick up a pair of light dumbbells and allow them to hang down in front of you. With your arms almost completely straight, raise your arms out to the sides in a path that is perpendicular to your torso. At the peak of the movement your elbows should be at shoulder height, and you should aggressively squeeze your middle back. This is not an exercise where heavy weight should be used, or form will be compromised. This movement can be performed seated, standing, lying face down on an incline bench, and on certain chest flye machines.

4
Chris Hemsworth's God-Like Thor Workout

Hemsworth in particular was a model of consistency, and the physique he built has made “Chris Hemsworth Workout” the top search suggestion when you punch the actor’s name into Google. The Internet, though, is a minefield of shameless, click-baiting “Thor Workout” imitators. Fortunately, you don’t need to look any further than the full, unabridged template we present here, with exercises demonstrated by IFBB physique pro Sadik Hadzovic. So get ready to hit the gym, and remember: There are no shortcuts.

5
Retro Athlete: Markus Rühl

“I like being a freak. It’s a compliment when people go ‘ooh’ and ‘aah’ seeing my size.” So said Markus Rühl a few months before he finished fifth in the 2004 Mr. Olympia. Usually, those people weren’t saying, “Ooh.” They were saying, “Rüüühl!” The German Rühl was immensely popular with fans, if not judges, for his unabashed quest to cram as much mass as possible onto his wide, 5'10" frame. A late starter but fast riser, he didn’t begin serious workouts until he was a skinny 20-year-old, but five years later he flexed in his first pro contest.

6
Add Muscle, Subtract Fat: The Clean Bulk That Works

Worse, many bulks ignore good nutrition . “The biggest myth is that you can eat whatever you want when you’re bulking,” says Nate Miyaki, CSSN, CPT, fitness author and coach. Although you’ll gain weight and size with a loose diet, you’ll also get fat and compromise your health.

7
Target Exercise for Thick Biceps

As the “bi” implies, each biceps has two heads : the long head, which is the outer half of the muscle and makes up the majority of the peak; and the short head, which makes up the inner half and provides thickness. Thicker biceps are more impressive from the front when relaxed and provide that baseball shape on the inner side of the arm when flexed. A great exercise that targets this head is the high cable curl. Stand in the middle of a cable crossover station and hold two D-handles attached to the high pulleys with an underhand grip while holding your arms straight out to your sides. Your body should form a T. Moving just at the elbows, curl the handles toward your shoulders, as in a front double-biceps pose. Hold the finish position for a second asyou flex your biceps hard and then slowly return the handles to the start position and repeat.

8
How to Lose 15 Pounds in 5 Days

To achieve rapid weight loss, you’ll have to alter your diet. Fat loss has always been about calories in versus calories out. For ultimate fat loss in five days, planning ahead is best. Slowly start dropping carbs from your diet a few weeks prior to your five-day “cut” until you’re eating less than 50 grams a day. Then, the real weight loss will happen during those days where you’re at less than 50 grams of carbs.

9
5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the morning sets your energy levels for the day, revs up your metabolism, and fuels muscle growth. So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai , author of Cook Yourself Sexy , we’ve come up with five delicious, protein-packed breakfasts to feed those pythons.

10
T NATION on Twitter

Try this plus 2 other moves before squatting and the improvement will shock you. Here's why: https://www.t-nation.com/training/squat-like-a-champion … pic.twitter.com/7dqTHPMCze

11
10 Rules to Eating for Mass

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

12
7 Early-Morning Stretches to Build a Better Body

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

13
12 Moves To Power Up Your Workout

There’s no better population to test cutting edge supplements and training methods on than elite military soldiers since they’re required to have functional strength year-round. Today’s military personnel are bigger, stronger, and faster thanks to a revamped workout philosophy that stresses progression and overload instead of randomized “bootcamp” sessions. “Instead of overtraining with 8 or 10-mile runs multiple times per week, Physical Training is more about being able to accelerate, change direction, get up, get down, climb under, jump over, etc.,” says Captain Tony Soika, a tactical strength and conditioning coach and company commander for the U.S. Army. Build full-body strength and explosiveness with this military-inspired four-week training plan.

14
Eating For Exercise: The 5 Worst Ways to Fuel Up Pre-Workout

“Putting the wrong things in your tank before you exercise can leave you lethargic, crash your system, or cause wicked cramps,” says Jim White, R.D., a spokesperson for the Academy of Nutrition and Dietetics. “And going on empty can do the same.”

15
The Rebound Effect

When dieting, you are always restricting something. Consuming fewer carbs and less fat results in less energy. That can trigger muscle loss, but it also sets in motion anabolic signals that can prime the body for major growth when you end the diet — as long as there are sufficient amounts of carbs and fats in your revamped nutrition program. After dieting, the body can’t wait to get growing, as long as you reintroduce the right amounts of these nutrients. In addition, hormones and enzymes help get the growth ball rolling. When you diet, testosterone levels can fall. When you start to eat again, they quickly bounce back. Rising testosterone levels, coupled with an increase in food intake, result in quick and substantial gains in muscle mass. Furthermore, while muscle reserves of stored carbs (glycogen) decline during a dieting phase, glycogen-storing enzymes that potentially pack away a lot of carbs are working overtime. When you finish your diet and start to eat more quality foods, your body swells with massive glycogen stores, which directly impacts growth.

16
Farmer's Walk Complexes

• If you plan on mixing up your farmer’s walk carry positions within your workouts, we recommend starting with the hip carry position, then progressing to an overhead carry, then finishing with the shoulder (racked) carry position. No, there’s no magic in that sequence. It’s just what we’ve found to work best for our athletes. But, if you feel more comfortable in using a different approach, we don’t see any reason to not go with what works best for you!

17
8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

18
10 Moves She Wants You to Make During Foreplay

Like working out, sex can be bad–and possibly dangerous–if you both parties haven’t warmed up properly. We know you are desperate to get to the good stuff, but foreplay can be good, too. If you take the time and make the right moves, you will find yourself loving the pre-game as much as you do the grand finale. However, there is more to foreplay than first, second, and third bases. We spoke to real women to find out how to make foreplay creative and exciting, and what moves really get her going.

19
Whey Or Casein For Muscle?

From my experience, it’s in one’s best interest to utilize a ratio of 70% cold-filtered whey protein isolate plus 20% micellar casein and 10% hydrolyzed whey peptides. Combining both fast- and slow-assimilating, high-quality protein sources provides the benefit of initial high blood amino acid levels and an insulinotropic response from whey protein isolate and hydrolyzed whey peptides, while the micellar casein sustains blood amino acid levels for up to six hours, which elicits an anticatabolic effect.

20
Eight Power Fruits for Better Health

There’s something important you’re not doing—and you’re far from alone in your torpidity, because most Americans are every bit as lax as you are on this score. Too many guys aren’t filling the recommended half of their plates with fruit and vegetables, and if you’re part of this crowd it’s something you’ll need to address, because your diet is likely deficient in the vitamins , minerals, antioxidants, and phytochemicals your body needs for optimum health—and no, canned fruit and fruit juices don’t count.

21
Cook the Ultimate Hash Browns

In the realm of breakfast food, hash browns are often relegated to sidekick. These shredded spuds often act as mere add-ons to main courses of more heroic stature: omelets, eggs Benedict, and huevos rancheros. If you’ve made from-scratch hash browns, however, you know that it takes a certain finesse to make them light, crispy, and golden. And you know that if you pull off perfect hash browns, they ain’t no sidekick. Especially when they’re hash browns made from this Kent Rathbun recipe. His tater-based dish is heartier than the typical diner side due to the introduction of bacon, cheddar, and leeks. It’s a meal on its own, or served alongside sausage and eggs … if you must. Crispy Leek Hash Browns Recipe by Kent Rathbun, chef of Kent Rathbun Restaurants

22
The Warmup Move That Will Make You Faster

For the average guy, it’s critical to carry your own engine. By that, I mean that you should strive to be strong relative to your size.A good test of your engine is seeing how many consecutive pushups...

23
The Great Pyramids of Arnold

Arnold Schwarzenegger had perhaps the most aesthetic physique ever. “When I trained, I tried to do all rep ranges in the same workout,” Schwarzenegger has said. “I’d lift heavy weight with low reps, light with high reps, and moderate with moderate reps. It gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of my favorite training principles: pyramids.” Despite his relatively high rep ranges, Schwarzenegger typically used the pyramid principle, increasing weight and decreasing reps on each set of a given exercise. As it turns out, he was ahead of his time: New research suggests pyramid training can increase size and strength.

24
The Absolute Worst Exercises for Men

When it comes to your workout routine, sadly, all moves are not created equal. In fact, some exercises tend to do more harm than good, especially if they’re executed using improper form. So don’t be that guy who tries to show off with a 400-pound deadlift in front of the mirror at the gym (unless you’ve been trained to do so, of course). Play it safe before you seriously injure yourself and run your body out of commission for a while. To help prevent painful injuries - and a jaw-dropping physical therapy bill - we asked a few of our favorite trainers to give us their do-not-hit lists, and here’s what they came up with.

25
Gifted Nutrition - Bodybuilding Supplements & Fitness Gear

Gifted Nutrition™. All Rights Reserved.

26
Instantly Boost Your Deadlift Max

Heavy, progressive training is the best way to increase your DL max but this quick method will help you add pounds to the bar in your next workout.

27
Get Monster Shoulders

Do it: Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Keeping your lower back in its natural arch, bend at the hips so the weights lower to just above your knees. Explosively extend your hips and knees and "shrug," powerfully pulling the weights up to chest level. Then flip your wrists over so that the momentum carries the dumbbells to shoulder level. Press the weights overhead. (You should finish in the starting position of a shoulder press.) try these as your main lift of the day and do two to four sets of five to eight reps.

28
Lee Haney Says...Take a Break

Sometimes it’s the body that needs a break. If you find that your muscles are constantly sore or that you begin to acquire nagging injuries that won’t seem to go away, there’s a good chance you’re overtraining. If this is the case, take a two-week break. Instead of hitting the gym, go to the beach, take a drive or go jogging in a park — anything to give your body a well-deserved break and time to recuperate. Don’t feel guilty that you’re missing a workout because, in the long run, your body will repay you for taking care of it by growing during this rest period.

29
CrossFit Trainer Will Lanier Takes Edge Against Cancer

He started training CrossFit in 2010, when he still lived in Texas. After moving to New York City, he joined Brick New York, a "box." His enthusiasm for CrossFit was infectious, and a few weeks in, Brick asked if he'd like to become a coach. he immediatedly said yes. Through the support of the CrossFit community during his fight with cancer, Lanier has learned the importance of fighting. "Positivity comes from the fight. The fight keeps you in the moment, and when you're finished, it's the fight that makes you proud and it's the fight that brings you back the next day."

30
The Secret Trick to Great Game Day Wings

If I had a fantasy football point for every time I heard that some bar had the “best wings,” I surely wouldn’t be second-last in my league right now. Let’s admit that most wings are about average. That’s because most bars buy cheap chicken parts from a food service company, the cooks dunk the wings in a fryer, and then slather them up with buttery, sugary, spicy sauce. You eat more than you should (because beer) and then you feel terrible about yourself for the next the 24 hours. Look, it doesn’t have to be this way. You can eat delicious wings that won’t leave you in need of a gurney to cart you past the bar bouncer. Try this easy recipe, which leverages a sweet-hot marinade to complement—not clobber—the meatiness of the chicken. The secret? Dodge the deep fryer and use the high heat of your oven to turn the wings extra crispy. Sure, they take about an hour to cook, but that’ll give you plenty of time to fiddle with your fantasy team—for better or for worse. Bake Five Chili Chicken Wings Recipe by Maneet Chauhan, chef of Chauhan Ale & Masala House in Nashville, TN What you’ll need: ½ tsp sweet paprika ¼ tsp kashmiri chile powder or chile de á rbol ¼ tsp ancho chile powder ¼ tsp garam masala ½ tsp freshly ground black pepper 1 Tbsp honey 1 Tbsp oil 2 Tbsp ginger paste or grated fresh ginger Salt, to taste 24 chicken wing pieces or drumettes (2 ½ to 3 lbs) Cilantro, for garnish How to make it: 1.

31
Exercise Sequence

The key finding was that when repetitions were standardized for workouts comparing small vs. large muscle groups performed first, the results were the same. The research paper went on to report that many studies that have examined small vs. large muscle groups being performed first failed to control for repetitions completed. The reviewer noted that some of these studies reported that significantly fewer repetitions were performed in subsequent sets of an exercise when they were performed later in a resistance-training session, compared with when they were performed earlier in the session. The lead author concluded, “There is very little evidence to suggest that any specific sequence of exercise affects strength gains or muscular hypertrophy.”

32
T NATION on Twitter

This weekend: Get exclusive T Nation goodies sent directly to your inbox: https://www.t-nation.com/support/the-weekly-dose-newsletter … pic.twitter.com/zAItFi4AEt

33
Biotest on Twitter

From fat loss to muscle gain, these 8 gourmet protein shake recipes will fit your plan: https://biotest.t-nation.com/products/metabolic-drive-low-carb#recipe-list … pic.twitter.com/b2FkVNBZh9

34
Dierks Bentley - Riser

I'd Like to thank everyone who has sub'd to me.. i highly appreciate it.. if anyone wants to request a special song for me to upload feel free to leave me ur requests down below.. thanks again.. -Dogger

35
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

36
Best Chests of All-Time

A lot has changed in the past four decades, and that includes bodybuilding standards, as 2011’s best legs and backs far outpace those of 1971. But during that same period, chests have remained the great constant. Their standards have fluctuated through the years but never eclipsed the ’70s. To find out why that is, what has changed and what has stayed the same, we look back at the best pecs of the last four decades, ranking a top five for each era, and we examine how they were built, then and now.

37
8x8 Workout: Shock Your Muscles Into Growth! - Bodybuilding.com

Legendary fifties-era bodybuilder and coach Vince "the Iron Guru" Gironda believed that muscle confusion and temporary overreaching phases were the best ways to build muscle. His 8x8 method—8 sets of 8 reps—has been a go-to for bodybuilders whose muscles are in need of some shock therapy. If you've noticed that your workouts just aren't as hard as they used to be, you need to implement this plan.

38
4 Moves for Ripped Lower Abs

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

39
What to Wear on a Casual Friday?

Casual Friday is an illusion. Sure, the IT guy showed up in shorts—and, are those...Crocs? But don’t be fooled: You’re still very much at work. Casual Friday’s draw is comfort. Unfortunately, too many people cross the line into sloppy.Lucky for you, one of the biggest style trends right now is a renewed focus on comfort, and major brands are rebuilding everything from sweatpants to sport coats. “We’re seeing a move toward fabrics reengineered with knit sensibility rather than woven, which makes them softer and more comfortable,” says Michael Anderson, VP of men’s design at Banana Republic. “In a semi-constructed sport coat, that’s dressy and contemporary.” Think: a knitted jacket that feels like a cardigan.Use the tips below to complete your go-to casual Friday look.

40
The Best New Fitness App

Fitness apps and trackers are great for giving you a read on how you're doing fitness-wise. But, what do you actually do with all that data?   Kumu , a new app, answers this dilemma with its virtual coach feature for serious athletes and beginners alike. Kumu pairs users with a real live "Wellness Coach" with whom you can text, photo message, and video chat to work towards reaching your fitness goals, whether it's to lose weight, build muscle, or run a marathon.

41
Arnold on Twitter

Last year, I crushed things in a tank. This year, I’m blowing sh*t up. Want to join me? Enter: http://bit.ly/1JVDIp2  pic.twitter.com/EINOuMvOEi

42
NFL Combine Drills To Help You Run Faster

I’ll give you the secret sauce for anyone wanting to improve their 40: Train like you’re going 50 yards. I guarantee that eight out of every 10 guys will stop driving when they get near the 40-yard line. So twice a week—one day working zero to 20 yards, one day zero to 50 yards—run four repetitions after a proper warmup as hard as you can. Empty the tank on all four repetitions. You’ll drop your 40 by a few tenths [of a second] in six weeks. You also need to have a level of conditioning and tolerance that allows you to complete enough faster reps whereby your actual speed improves. That’s the secret. Most conventional speed training is slogged by a bunch of drills that really don’t do shit.

43
Over 40 Workout for Ripped Arms

Jason Powell, 41, has many titles: model, genetics lab operator, and scholar, to name a few. But none are more important to him than gym rat. The Air Force veteran started bodybuilding in his 20s and now follows an eclectic training program that keeps him lean year-round.

44
Arnold on Twitter

Last year, I crushed things in a tank. This year, I’m blowing sh*t up. Want to join me? Enter: http://bit.ly/1JVDIp2  pic.twitter.com/EINOuMvOEi

45
5 Dishes Loaded With Fat Burning Foods

The fastest way to lose fat is to adjust your diet, not do more cardio. And that doesn’t mean cutting carbs and calories to the bone; you can let your food burn fat for you while enjoying delicious, gourmet meals with these recipes— made from ingredients that offer potent, and science-backed, fat-burning benefits. We’ve got one to cover every meal of your day, from breakfast through dessert, so you can melt blubber over a 24-hour period (and wake up a little leaner the next morning). Now, doesn’t that beat another spin on the treadmill?

46
10 Paleo Recipes to Get You Back on Track

Eating like a caveman has been the trending diet over the past few years. Carbs -- pasta, cereal, and bread -- are out, but that doesn't mean the diet has to be bland and predictable! Certain spices are allowed along with a vast assortment of fruits and vegetables, which if cooked right can help pack on the flavor for a meal. I t takes time to concot the right ingredients to make the paleo diet appetitzing.  Hitting a wall  is a real danger, so here are  a few paleo recipes to keep you on track .

47
How to Check Out a Hottie and Not Piss Off Your Wife

You’re out on a date with your wife or girlfriend when a smokeshow walks by. How should you react? It’s an age-old question guys have never quite been able to answer. Acknowledging the attractive...

48
Transformation Hero: Elsa Longpre - Bodybuilding.com

Initially, heavy weight training gave me time to work on myself (not only physically but mentally and emotionally) and use my energy to become stronger. Later on, the eating disorder took a toll on me physically and emotionally. At first, I couldn't figure out a way to tell my friends I wanted to eat this way, why I stopped drinking, or why I wanted to go to bed early. But now most of my friends understand, and I meet people with a similar mindset. I now have professional help with my eating disorder, and I make progress every day. For inspiration, I turn to female bodybuilders, athletes, or anyone who represents a healthy lifestyle.

49
Leg Press Mechanics Part 1 - 45 degree Realities

Here is the first in a 3-part series discussing some mechanical realities related to the "leg press". Trainer to the Trainers®, Tom Purvis (tompurvis.com) from the Resistance Training Specialist Program (RTS). For live courses and in-depth exploration of exercise mechanics, you can visit RTS at www.RTS123.com **a PTDC admin may respond to comments, but the Instructor in video will not, so please keep that in mind before you comment!!!**

50
T NATION on Twitter

Add 1 inch of muscle to your biceps with just a few minutes of direct work per day. The plan: https://www.t-nation.com/workouts/chin-up-project … pic.twitter.com/CUVU7ItUqZ

51 2015 IFBB Pittsburgh Pro Men's Physique Call Out Report
52 T NATION on Twitter
53 BSN CellMass 2.0 at Bodybuilding.com
54 Bodybuilding.com on Twitter
55 Are Your Genes Holding You Back In The Gym?
56 Kai Greene on Twitter
57 Squat for Strength
58 Bodybuilding.com on Twitter
59 Dorian Yates on Twitter
60 4 Red Flags You Shouldn't Ignore When Working Out
61 JAMES STYLER on Twitter
62 Dorian Yates on Twitter
63 The Tiny Diet Tweak That Can Help You Drop Pounds Like Crazy
64 40 Laws Of Lean - Bodybuilding.com
65 Joe DeFranco on Twitter
66 Poliquin Group™ on Twitter
67 Fighter Diet on Twitter
68 Kevin Levrone on Twitter
69 Andy Lavery on Twitter
70 ~~~Stephanie~~~ on Twitter
71 Top 8 Excuses for Not Going to the Gym
72 FLEX on Twitter
73 Get Your Fastest Mile Time Ever
74 Jason Ferruggia on Twitter
75 Optimum Nutrition Gold Standard Pre-Workout at Bodybuilding.com
76 MensHealthFood (guygourmet)
77 Bodybuilding.com on Twitter
78 Fighter Diet News