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Learn 2 Lift + Underground Strength Coach Cert • Zach Even-Esh

Two of The Best in the Business Combine to Drop REAL Knowledge Whether it's the pro leagues, Division I, or the Olympics - if you want to know what it takes for an athlete to get to the top, don't miss this one. The Barbell. Kettlebells. Dumbbells. Programming. Odd Objects. The Art of Coaching. Business …

How Indian actor Prabhas built muscle and got ripped for ‘Baahubali 2’

The Telugu cinema star trained with a professional bodybuilder and former “Mr. World” champion to transform his body for the worldwide hit.

Braun Strowman Gets His Long-Awaited Victory Against Roman Reigns at 'Payback'

The Monster Among Men continues to show his dominance.

Better Posture, Injury Prevention, and Building the V-Taper

Like any great machine, your body uses a system of checks and balances. To help with injury prevention and better posture, these are the exercises you need.

Mayweather Clan Continues to Show No Respect for Conor McGregor

"I'm a 64-year-old man and I'll beat the sh*t out of McGregor," said the senior Mayweather.

The Four Best Powerlifting Assessments

By going through these simple floor assessments you can get a really good indicator on how you should be squatting, benching, and deadlifting, as well as if you should be lifting overhead.

Build Bigger Arms Now | Roelly Winklaar Shows You How

     Like many of us, the first photo Roelly ever saw that made him want to be a bodybuilder was of Arnold Schwarzenegger, a side shot with both arms thrust in front of him to show off both the triceps (of the arm closer to us) and his astounding biceps. Roelly wanted arms like that one day, and luckily for him, his genetic makeup allowed him to get them. “Once I started training, it was my shoulders and arms that grew the quickest,” he told me. “Some guys at the gym would even get mad because they had been training so much longer and my arms were already bigger than theirs! So I have to give a lot of credit to my genetics for my arms.”

Kickstart Muscle Gains - Rep Out For Strength & Size

Now, don’t get me wrong— I’m not saying that heavy weight training is unimportant. In fact, it is definitely the best method for strength development. However, no serious lifter hits heavy weights all year long. So, during your next deloading phase or just to change things up a bit, you might want to rep out with light weight before hitting heavier weight— in order to more forcefully trigger fast-twitch muscle fibers and boost gains in muscle size and strength.

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Simple But Brutal: The Workout Plan | T Nation

There's a legendary old-school plan called Super Squats which claimed you could gain 30 pounds of muscle in 6 weeks through high-rep squatting. Now, the odds of that happening are about the same as winning the lottery. Nonetheless, working through six weeks of high-rep squats has value. If you haven't been doing high-rep squats, you'll see some significant increases in lean mass. As a bonus, you'll learn how to endure, and even appreciate, truly hard work.

Tip: Nail Your Upper Glutes | T Nation

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

8 Common Gym Mistakes You Must Avoid

Getting ready to hit the gym? Before you lace up, take some advice from team and make sure you're not committing one of these training blunders.

Tip: Obey the Mirror Rule | T Nation

The mirror is sacred. The heavier the weight, the more sacred it gets. Not for vanity's sake, but as a tool. For many lifts, your form is going to be more controllable if you can see what you're doing. Seasoned lifters know this and that's why we stay out of the way of someone doing a heavy set in the mirror. For anyone else, that means don't get between them and the mirror!

Tip: Build Size with the 3-50 Method | T Nation

Use this set-rep scheme with any lifting exercise and you'll build some new muscle. Warning: It's brutal. Take a look.

Today's Workout

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Science Says Booger-Eating and Nose-Picking is Healthy

So, it turns out that snot is actually full of bacteria that helps your teeth, immune system, and overall health.

5 Novel Moves for Shredded Pecs

The Benefits: This exercise has very similar benefits to the ring flye. If you’ve never seen or used them before, the Valslide ( ) consists of small “slides” that you place beneath your hands to help you smoothly move across a flat surface. The biggest difference between the Valslide flye and the ring flye is the amount of tension that will be placed on the chest muscles. In order to bring the Valslides together and apart in the flye motion, you are forced to have continuous tension on the chest in order to perform the full range of motion. Think this is for girly men? Think again. I have witnessed some 400-pound bench pressers struggle with these for three sets of 8-12 reps. This exercise is sure to humble you, while providing you that growth-inducing soreness the next day.

The Twice-A-Week Plan For When Life Hits

Make no mistake: A couple of high-quality training sessions a week is far, far better than nothing at all. Use these two plans for two different life situations, and make the most of the time you have!

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Kai Greene on Twitter

#BROOKLYN ON MY BACK!!! WE'RE COMIN' FOR EVERYTHING!!! You've been put on ALERT - #320 #POUNDS , that's three hundred and twenty pounds

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The 3-day full-body detox workout program

Forget the headache and upset stomach—a little aspirin, some water, a mid-day nap, and you'll be fine. No, it's those 600-800 empty calories you put in your diet (and that's just from the beer). Once you've shaken yourself back to reality and gotten over the guilt, it's time to get back at it in the gym. That's where the DETOX plan comes in.

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Instagram post by @therock • May 1, 2017 at 10:54am UTC

Hidetada Yamagishi 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

10 foolproof style essentials for spring

Incorporate some khaki into your wardrobe next season.

The Top 10 Questions Men Ask About Sex

Imagine you had an hour to sit at a bar next to a beautiful woman—who also happened to be a sex expert—and ask her all of the questions you wanted to know about women and sex without being slapped (or judged). Minus the beer, we did just that. Meet your professor—Emily Morse, sexologist, host of the top downloaded sex and relationship advice podcast Sex with Emily and co-founder of Emily & Tony. Since she doesn’t have time to sit with each and every one of you, Morse divulged the top 10 questions men ask her about women and sex. Check ‘em out here—in order of most popular to least—with her candid answers so you’ll know exactly how to proceed with the women in your life.

Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

We Asked 20 Women: What Are the Most Annoying Things a Guy Can Text?

Some might argue the emergence of text messaging was the greatest thing to happen to relationships. You blast out a quick note to say you're on your way to dinner, send a late-night (possibly drunken) love confession that won't wake her at 3 a.m., and keep a conversation going throughout the day that makes you both feel connected. But along the way, we've adopted some less-than-endearing habits.

How much sex is too much sex?

As long as people do it safely, having a lot of pyschologically and physically healthy sex can be a wonderful thing, says Stephen Snyder , M.D., a sex therapist based in New York City—“that is, if it's taking you someplace special and making you feel good about yourself,” Dr. Snyder says. “But if it's not doing anything special for you, and not making you feel good about yourself, then it's not likely to have much of a positive impact on your life, and may have a negative impact. Again, it's the quality, not the quantity, that's important."

Train Your Abs for Maximum Definition

Do you need to do a ton of reps to get results?

Is Skin Removal Surgery the Best Answer for Loose Skin?

Having plastic surgery to get the loose skin removed is for anyone who is healthy enough to undergo major surgery, says Dr. Salzberg. Depending on how much skin is removed and how large the incisions must be, the risks of blood loss, recovery and scaring vary. If patients are seeking skin removal after weight loss surgery, Dr. Daigle advises they consult their bariatric surgeon first. “We’re very supportive of them getting the surgery, but it’s important that we look at their weight loss trajectory and make sure they’ve plateaued,” he says, which can take 12 to 18 months post-surgery. If not, the patient could have excess skin surgery before they’re finished losing weight, and then they’ll just have more excess skin and may need a second surgery to remove it.

Foods with potassium: 5 nutrient-rich dishes

Yes, even more reason to top those tacos with guac or stack a few slices on your turkey sandwich, because—aside from that extra dose of heart-healthy fats—you’re getting a good serving of potassium too. (Need more ideas? We’ve got some other ways to up your avocado game .)

Open Your Growth Window

One of the most crucial times of day for supporting muscle growth is immediately after workouts. When you finish training, you’ve damaged muscle tissue and you may have driven your body into a catabolic state where it breaks down muscle tissue to repair the muscles you’ve just trained. Your tank is likely on empty, too. But you don’t need food at this time. What you need is a range of fast-digesting carbs and amino acids that drive nutrients to your working muscles, protecting all of your muscles against breakdown. Here’s what you should take in as you’re walking out of the gym to get you back into a maximal anabolic state—before you go devour a clean whole-food meal.

10 Foods That Fill You Up While You Trim Down

Almond butter is creamy and decadent, and you don’t need to eat a ton of it to feel satisfied. Plus, it has more calcium and fiber than peanut butter—for the same number of calories (approximately 100 for 1 tbsp). Spread almond butter on a slice of whole-grain bread, advises Taub-Dix. Whole-grain bread packs more fiber than white bread, so it takes longer to break down in the body and will keep your energy levels up for a longer period of time.

The Best Workout to Tighten Loose Skin

Quick anatomy lesson: Your muscles sit under body fat, which lies underneath your skin. When you lose a good amount of weight, you take away the mass that was once stretching your skin; you're left with a sagging shell of what once was. So, to make this deficit a little less apparent, try to achieve a healthy, sustainable level of body fat—somewhere around 14-22%, Perkins suggests. "This little bit of 'fluff' will make you look great and keep the skin plumped up a bit," she says.

Today's Workout 41: The 4-move circuit for ripped abs

The exercises in this circuit—"Supermans," Russian twists with a medicine ball, dead stop pushups, and leg raises—may not be anything fancy, but they are effective. Incorporate this workout into your weekly fitness regimen and you'll see for yourself what we're talking about.

Bigger Stronger Leaner

What Do You Think About This 4 Day Split?

Wow, The Next Couple Weeks's the bottom of the 8th and the bases are loaded.  Naaaa, what I mean to say, as the end of the month rolls towards us, the Selkow's have a busy couple weeks.

A Scientific Approach to Contest Prep

A recent paper published in the Journal of the International Society of Sports Nutrition did an excellent job of addressing the important questions that come up when preparing a precontest diet. One of the biggest questions, and the first that must be addressed, is how many calories should be consumed. Obviously, this is going to depend on your body size and body composition, but regardless of your size, the same principles apply. The first principle is that the greater the caloric deficit you impose, the more muscle you will lose. Aggressive dieting that results in sudden and dramatic weight loss can lead to equal amounts of muscle and fat being lost at the same time. Keep in mind that the body can break down muscle tissue five times faster than it can build it, so you want to do everything you can to protect all your hard-earned muscle as you prepare for your contest. Research on the subject indicates that a rate of weight loss equaling no more than 0.5–1% of bodyweight per week is going to reduce the loss of muscle mass. For most bodybuilders, this means no more than one to two pounds per week.

Fat Loss Rules: Grains and Weight Loss (A Twisted Relationship)

The weight loss hypothesis and overstated claims aren’t accurate. Many people want to know how to lose weight. But that’s much different from “how to lose fat.” Or more importantly, how to maintain that fat loss for the long-term.

Z-12™ Deep, Refreshing, Restful Sleep Formula - Biotest

The typical experience with Z-12™ results in falling into a deep, restful, uninterrupted sleep within 15 minutes of taking two capsules at bedtime, and waking up the next morning entirely refreshed without the least bit of grogginess.

Frank Grillo is Staying Ripped After 50

Grillo’s dad taught him to throw a single punch, and Grillo landed it on the bully’s face, ending his torment and beginning a lifelong love affair with all things martial. He wrestled in high school and began boxing in his mid-20s. In 1991, he discovered Brazilian jiu-jitsu—two years before the rest of the world did when Royce Gracie effortlessly dominated the first UFC event. He trained under Rickson Gracie (widely regarded as the best jiu-jitsu fighter ever), ultimately ascending to the rank of brown belt.

Marisa Inda 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 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

Instagram post by Dexter "The Blade" Jackson • May 2, 2017 at 3:24am UTC


“I tend to train my arms pretty quickly. I don’t rest much between sets — maybe 30-60 seconds. This is because biceps and triceps are smaller muscle groups that don’t tax the heart a lot. So there’s really no reason to rest, other than to regain enough strength to perform the next set. A minute is more than enough time to accomplish that.”

Tip: How to Unlock Your Tight Hip Flexors | T Nation

Sit a lot? Here's how to loosen those tight hip flexors and feel better almost instantly.

10 practically useless exercises

“For curls, you are better off doing chin-ups, pull-ups, or various pull-down exercises because you’ve got multiple joints involved so you can use a whole lot more weight and put more stress on the target muscles. Stress is a good thing because that is what causes adaptations. There’s a time and place for those single-joint exercises, but it’s primarily for kind of putting the icing on the cake when you’ve already got the cake baked. People make the mistake of putting the frosting on before they really have any cake there.” - Craig Rasmussen, C.S.C.S. Training Director at Results Fitness in Newhall, CA

'The Rock' Reveals 'Rampage' Plot on Instagram

Goin' primal. Good to finally have boots on the ground here in Georgia for production of #RAMPAGE. I head up an anti poaching unit out of Rwanda. My best friend is a rare albino gorilla named, George. Very bad people infect George, an alligator and a wolf with a serum. All three animals grow at an unprecedented rate. Their size, speed, agility and violent aggression is off the charts. They go on a deadly rampage and want to destroy the world. George not happy. Me not happy. When animals like you, they lick you. When they don't like you, they kill you. I will hunt down the bad people who did this to my best friend. And when I find them, I will not lick them. We have the best VFX monster making team (WETA) on the planet. Our actors and crew have been working very hard to raise the monster genre bar. As always, let's have some fun. Let's shoot. #PrimalDNA #George #Lizzy #Ralph #RAMPAGE

Q&A with Bodybuilding Legend, Frank Zane

Steve Reeves. Dave Draper. Arnold Schwarzenegger. These names and more are synonymous with an era in bodybuilding, “the Golden Age,” which is revered even today by bodybuilding fans. Hallmarks of this period, which roughly spanned the ’50s through the ’80s, included broad shoulders, trim waists, sweeping thighs, and an overall body shape that could be described as “heroic.” Yet of all the champions who competed during the era, one man’s name is invoked more frequently than others when talk turns to the ideal physique: Frank Zane. Known as “Mr. Symmetry,” Zane captured three Mr. Olympia titles, a Mr. America, Mr. World, and three Mr. Universes. Competing at only 190 pounds, Zane was one of the lightest bodybuilders to ever win the overall title at the Olympia, and he’s also one of only three people to beat Arnold in a bodybuilding contest (the 1968 Mr. Universe). Zane was much more than a bodybuilder, though. He taught chemistry and math for 13 years; in fact, he was teaching full-time when he won his first Olympia.

The back and biceps muscle-builder workout

Get big with this workout designed to give you an intense pump.

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Zach Even - Esh (@zevenesh) • Instagram photos and videos

MCT Oil for Accelerated Results

I’m constantly being asked to explain the pros and cons of all the different oils that can be used for cooking, and people are always surprised at how vehemently opposed I am to most vegetable and nut oils , and how I’m a fan of coconut oil instead. I advise everyone to steer well clear of vegetable oils. They’re not a substance you need to be ingesting if your goal is to put on muscle while burning fat and increasing your performance. Bear in mind, however, that I’m not addressing any animal oils or fats in this article. I’m only addressing people’s preferences with regard to stuff like olive oil, and why our options are so limited. THE PROBLEM I can’t recommend most vegetable and nut oils because they contain very high ratios of omega-6 fatty acids to omega- 3s. Omega-6 fatty acids are far too inflammatory for what we need, and we’re already inundated with them because of everything else we’re taking in. They also compete for all the enzymes necessary to convert all the other fats in your system to things you need. If you consume too much omega-6, your body becomes pro-inflammatory.

10 protein-packed soup recipes

Instructions: 1. Place chicken breasts in a saucepan with 1 tablespoon olive oil. Cook over medium-high heat for 5 minutes. Flip chicken breasts and add enough water to cover them. Simmer for another 7-10 minutes, until chicken is fully cooked. Remove chicken from pan and place on plate or cutting board. Once cooled, use two forks to shred the chicken breasts.  2. Place shredded chicken and all other ingredients together in crockpot. Cook on high for 3-4 hours or low for 7-8 hours, stirring occasionally.  3. To make fresh tortilla strips, slice corn tortillas into thin strips. Preheat oven to 350 degrees. Place on baking sheet sprayed with nonstick cooking spray. Sprinkle ground paprika on top and bake until crispy (about 10 minutes). Let cool and place on top of soup with a pinch of Mexican cheese and a few slices of fresh avocado if desired.


The Italian researchers exposed gonadotropin-releasing hormone, a substance secreted by the hypothalamus that triggers insulin release, to high levels of glucose. The glucose blunted the amount of gonadotropin-releasing hormone that was secreted, thus limiting testosterone production. The level of glucose in the blood used in the test was roughly equal to what someone might experience if they binged on rapidly absorbed carbohydrates. If someone has poor insulin sensitivity and goes overboard on sugary carbs, they can easily reach the range of blood glucose that begins to inhibit testosterone production.

Vince McMahon's Back to Business Workout

“On the bent-over row he can do 315 for 10 reps,” says Mike Monteforte, McMahon’s trainer and workout partner. “He has unbelievable strength in his back.” After completing a body part, the two
 will then do a CrossFit-inspired workout consisting of battling rope slams, sled drags, sledgehammer swings (with a hammer named Big Jack, an allusion to the AC/DC song), and sprints. After that—yes, there’s more!—he does a circuit of ab exercises. The whole training session takes 90 minutes.

7 amazing benefits of interval workouts—backed by science

“HIIT burns more calories during and after a workout than continuous aerobic training,” says exercise physiologist and athletic trainer Scott Weiss, C.S.C.S. “The bursts of increased intensity simply increase the caloric expenditure, thus, more total calories are burned aiding in better body composition.” Even more: You burn more calories for about two hours after exercise, adding to the greater caloric fire, he explains. Exercise post oxygen consumption (EPOC) is the body’s natural ability to return to homeostasis after exercise. “With HIIT, the total calories burned is greater in EPOC than with continuous exercise.”

51 TEST BOOSTER by True GRIT at - Best Prices on TEST BOOSTER!
52 Behind the scenes photoshoot with Iron Man Publisher Dr. Cat Begovic
53 The Inner Beast Workouts: Imaginative Ways to Get Scary Big, Strong, and Shredded
54 Instagram post by UndergroundStrengthGym • May 2, 2017 at 12:28am UTC
55 Zach Even - Esh on Twitter
56 Spartan Up Podcast on Twitter
57 John Leonardis on Twitter
58 Ideas to Get as Lean as Possible
59 Mike Titan O'Hearn on Twitter
60 How to Overcome Lost Motivation
61 Men's Fitness on Twitter
62 Muscle & Performance on Twitter
63 What 4 Specific Body Fat Percentage Ranges Look Like on Men
64 Ask Men’s Fitness: Is it better to do full-body workouts or body-part focused routines?
65 S.T.F.U. And Train
66 Shawn Ray's Posing Advice
67 Real fruit protein bars
68 Cheating Methods to Achieve Gains in Strength and Size
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70 Instagram post by UndergroundStrengthGym • May 1, 2017 at 11:03pm UTC
71 Tip: Master the One-Armed Snatch | T Nation
72 Legs & Abs
73 High Intensity Power Training Workouts for Fat Loss, Strength and Fitness
74 Men's Fitness on Twitter
75 Instagram post by Zach Even - Esh • May 1, 2017 at 10:09pm UTC
76 on Twitter
77 The Step-By-Step Guide to do a Fireman’s Carry
78 Forget weight-watching programs, the new way to eat healthy is Instagram
79 16 Of The Best Fitness Tips Ever!
80 Facebook V.I.P
81 Muscle & Fitness on Twitter
82 One and Done?
83 That spare tire you’re toting around may kill you early, no matter your BMI
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