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Today's Workout

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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

Big Plastic Muscles | T Nation

Now, even Justin will admit that he never set out to emulate Ken, but after 490 cosmetic procedures, his face looks more like a doll than a man. The body isn't naturally his either. His biceps, triceps, delts, pecs, abs, butt, and even lats are fake. You have to hand it to him though – no Synthol. Justin had real, custom made silicon implants installed, many of which were designed by him.

Tip: Eat Flourless Chocolate Cake | T Nation

A high protein, no-sugar-added dessert that'll fire up the gain train and kill your cravings for junky desserts. Get the recipe here.

3 Peanut Butter Alternatives To Go Nuts For!

While not as common as other nut butters, the walnut variety is worth seeking out for its rich, slightly bitter flavor profile and impressive nutritional resume. Among nuts, walnuts lead in respect to omega-3 fatty acid. That means that when you spread this nut butter on your morning toast or atop apple slices, you'll add a dose of this desirable fat to your diet.

Weight Loss: Insider Secrets To Staying Fuller, Longer

Foods with high water content can leave you hungry because they leave your stomach relatively quickly. Filling up on soup and salad at lunch will likely leave you searching for the nearest vending machine in an hour or so. You're better off eating a lean protein (like chicken or fish), some complex carbs (like potatoes or rice), and a side of veggies for lunch. This kind of meal can keep hunger at bay for a very long time, without breaking the calorie bank.

Men's Fitness on Twitter

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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.”

Tip: Build Your Delts and Grip With One Move | T Nation

Once you've got the grip down, complete the lateral raise by bringing the plates up just below 90 degrees. Lower to about 10 degrees away from the hip rather than flopping the plates into your sides of your legs This range of motion will help you keep constant tension on the delts.

6 New Ways to Turn On Muscle Growth | T Nation

Basically this acts as your warm-up for every single training session you do. You can gradually add weight, but going heavy for 100 reps isn't the goal. The goal is to just get the blood flow going and get pumped. If you do this your legs will completely change their look in a few weeks, and it only takes a couple of minutes per workout.

Instagram post by Shawn Ray • May 10, 2017 at 9:51pm UTC

2017 IFBB Pittsburgh Pro Figure Finals

The confirmation round of scoring and awards at the Pittsburgh Pro.

Tip: Take This to Prevent Sun Damage | T Nation

Any more than that likely causes some degree of skin damage. Of course, exposing yourself to the sun for only 10 to 30 minutes is a lifestyle more suited to nuns, monks, and mole people. If you don't fall into one of those categories, you likely need to give yourself a little skin insurance.

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Dwayne Johnson for President!

No one gets up earlier than Dwayne Johnson. Or goes to bed later. Or is more awake during the hours in between. No one in Hollywood is more buff, more driven, or gets paid better. The man has so much charisma and ambition he can do anything. Comedy, action, pretty little cartoon voices. Some people even say he could be president. GQ's Caity Weaver spent a few days with the ex-wrestler, pumping iron and pounding water (gotta stay hydrated!) and figuring out if The Rock is meant for higher office.

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

The Effects of Eating Truckloads of Protein | T Nation

You could argue that this data is still short term. Most lifters are eating high protein for years to decades. What about 6 months into their high protein eating plan? What happens to their kidneys then? Dr. Jose Antonio again in 2016 published a one year study. Yep, one year. In terms of scientific research, that's a freaking eternity.

3 Questions To Ask Yourself Before You Decide To Compete

Bodybuilding is a tough business. Most competitors who step onstage do not win. You might show up the day of competition absolutely on point, with every vein, striation and pose dialed in, and yet the person next to you is just a bit more shredded, more vascular, and more dominating. Even seasoned bodybuilders with years of experience preparing their physiques rarely walk away triumphant. So ask yourself, are you prepared to sacrifice months, in some cases years, toiling away at the weight stack, slaving over the food scale , and pounding out monotonous miles on the treadmill to go home empty-handed?

Tip: The Diet Food That Makes You Fat | T Nation

What would happen if you ate nothing but processed diet foods for a month? This has been studied. The results are terrifying.

6 testosterone-boosting foods

A balanced diet will net you about 10mg of zinc each day, but the body only absorbs 2-3mg of it—putting you at risk for a deficiency. When the body senses drastically low zinc level, the pituitary gland limits the release of the luteinizing and follicle-stimulating hormones; they are responsible for triggering T production in the testes. In turn, that hormonal change throttles back on the amount of androgen-binding sites and free testosterone in the blood stream.

Tip: One Dumbbell, Full-Body Strength | T Nation

From a standing position, press a dumbbell overhead on only one side. Work to keep your spine tall and perpendicular to the ground. Don't allow the weight to pull your body toward it, and don't overcompensate by leaning away from the weight to gain leverage and stability. The shoulders and hips should stay fairly level to the ground as you press.

2017 IFBB Pittsburgh Pro Epic Guest Posing Experience

Phil Heath, Dexter Jackson, Big Ramy, Roelly Winklaar, Dallas McCarver, & Sergio Oliva Jr!

5 sleek, stylish pieces of soccer gear for spring 2017

The next time you head out to play some footie, deck yourself in this stylish sport-ready apparel.

24 Shawn Ray

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Tip: A New Kind of Food Log | T Nation

Then there's something we'll call the grid effect. "When you only have one data point for a pizza or donut, it's easy to rationalize that away as a special occasion," said senior author Sean Munson. "But when you see a whole tiled grid of them, you have to say to yourself, 'Wait, I don't actually have that many special days.'"

Tip: This Stuff Ends Achy Knees | T Nation

However, a recent study conducted by Indian scientists tested the real-world effects of curcumin on knee pain. They recruited 331 people, all of who had osteoarthritis in their knees, and put them on either 1200 mg. of ibuprofen or 1500 mg. of turmeric. Each subject filled out a questionnaire on multiple occasions during a 4-week period to measure his or her knee pain (the Western Ontario and McMaster Universities Osteoarthritis Index).

15 exercises to develop the best traps in the gym

How to do it:  Stand with your feet hip-width apart. Bend your hips back to lower your hands and grip the bar's handles in the middle. Your lower back should be flat. Inhale and engage your abs. Stick your chest out and look in front of you, not at the ground. Drive your heels into the floor as you begin lifting the bar. Stand up, squeezing your glutes as you lock out your hips.   Why it’s effective:  "If you’re looking for an all-in-one move that crushes your entire body while inducing hypertrophy in your traps and upper back, the hex bar deadlift is it," Seedman says. It's also safer than a typical deadlift. Rather than having the barbell loaded in front of your body, which puts you at a greater risk of hurting your lower back and spine, the hex bar fits around your body, placing the load to the sides of your torso. Better yet, this lets you lift heavier loads, complete broader rep ranges, and create high levels of tension and stretch throughout your upper back and traps.    Expert tip : When you lock your hips, be careful not to lean backward and hyperextend your lower back. Also make sure your back is flat as you bend your hips back and lower the bar, dropping it if necessary.

Legion of Blue 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

Sagittarius Horoscope for Tuesday, May 2, 2017

Tuesday, May 2, 2017 - You can see the distant horizons today, but have little inclination to visit them. You must singularly focus on your immediate surroundings, dealing with one subject at a time. Nevertheless, you don't possess the patience to continue concentrating on the tiniest minutiae when you want to be wrapping your mind around the entire picture. Generalist thinking will need to wait; like it or not, the devil is in the details.

Tip: How To Do Every Rep of a Calf Exercise | T Nation

You need to attack the first two elements. So, do every rep in a way to increase the time under tension and get rid of the contribution of the stretch reflex so that the muscles do all the work.

Shawn Ray Superstar Seminar Maui, Hawaii

* FREE Raffle Items: SHREDZ, Quest Nutrition, Muscular Development Magazine, T-Shirts, Contest Titckets, Gym Membership, Personal Training, CHIK Pro Product and more!!!!!

33 | Educating & Outfitting Athletes, Coaches and Trainers

My last year as a personal trainer I averaged over 40 billable training hours a week and sometimes did over 60 hours a week. The tactics I used to get to that point are now the basis of our trainer development program.

Charlotte McKinney Bares Some Serious Skin in Miami

The voluptuous model frolicked in the sand and surf on South Beach.

35 Official Muscular Development Magazine

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6 Perfect Post-Workout Meals

The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.

Today's Workout 48: The upper-body circuit to raise the bar

Start by elevating your upper-body workout with this mass-building circuit that focuses especially on your back and arms. Hitting 10 reps of wide-grip pullups and chinups won't be easy, but it'll grow your lats and traps. And finally, two separate rounds of single-leg bentover dumbbell rows will test your stability, as well as bulk up your biceps.

FLEX on Twitter

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39 on Twitter

We are throwing free product at ya, take advantage while you can! Shop now:

Annie Sharp on Twitter

Loved your podcast. I'm reading The Case Against Sugar. I appreciate your work, spreading the research

The 8 worst protein sources for men

"High-quality protein refers to sources that are highly digestible and contain all the essential amino acids your body needs to build and maintain muscle mass, manage weight, and support a number of functions and structures in your body," says  Jordan Mazur , MS, RD, director of sports nutrition at the University of California, Berkeley. "The following foods provide a decent amount of protein, however they may not be complete protein sources or aren’t the health foods that contribute to overall well-being and fitness." And that's being democratic about it; limit your consumption of these poor-quality foods or your health (and gut) will surely suffer.

The best 25 ways to get bigger

If you’re stuck at a weight and unsure if you can make that jump up to 225 from 215 on the bench press, don't just walk away from it. Grab a spotter who knows what they're doing, and give it a shot. Worst-case scenario? You fail, then you can try again next week. Best case? Boom—you've got a new PR.

10 at-home workouts to build muscle in under 20 minutes

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve all been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day, either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.

Low Carb Myths

Glucose marks the beginning of the energy utilizing pathway known as glycolysis, which yields a molecule called adenosine triphosphate, or ATP. ATP is the true currency of energy in the human body. Every cell in your body runs on a steady supply of it to function. Without ATP, nothing happens. This is especially true for muscular contraction. When you are working out hard and your muscles are pumped, ATP is consumed. Since this energy cycle begins with a molecule of glucose, it comes as no surprise that carbohydrates have mistakenly become the star of the show in terms of the traditional scientific and textbook definitions of our dietary source of energy. The truth is that dietary fat is a far more efficient feeder of this pathway of energy production, but not if your body is too used to carbohydrate ingestion. The longer you have ignored and bypassed this path, the more atrophied and inefficient it becomes. The body can become so used to an unnatural steady sugar intake that our physiology can “forget” about the dusty path of using dietary fat for energy. Still need more convincing? Well, just look at the state of our health as a society ravaged by the toxic effect of a sustained elevation of insulin in response to the steady stream of carbohydrates being fed to us.

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Kai Greene on Twitter


6 Supplements You Shouldn't Be Skipping

Let's say you're looking to lose a little fat and pack on some muscle. You've already got a healthy diet, a steady cardio routine, and some reliable weight-training workouts, so you head down to the nutrition store to pick up some new supplements—only to be stopped in your tracks by aisles and aisles of unpronounceable tubs filled with who knows what. How's a guy supposed to know where to start?

NutraBio 100% Whey Protein Isolate at - Best Prices on 100% Whey Protein Isolate!

This product is a perfect example of NutraBio doing what NutraBio does best - producing a pure, clean product that is effective and absolutely delicious. First and foremost I care about what I put in my body and the results I'll get. Taste comes next. I can happily say that this is a FULLY disclosed label (even tells you how much flavoring is in the product) so you know EVERYTHING that is in the product and the EXACT amount/dosing - just like with all their other products. As for results, it's exactly what you'd expect with a 100% whey protein isolate. It gives you the purest protein that is readily available for the body to use and aid in the muscle building process. Lastly, the flavor is so, so good - especially for an isolate (it has less fat and carbs than a concentrate so you wouldn't expect it to taste as good as it does). To date, I have had the unflavored, vanilla, and orange cream. Unflavored is exactly what you would expect - unflavored LOL. And the vanilla and orange cream are better than most concentrates and some weight gainers I had. There is a reason this protein has own the protein wars two years in a row - it's an outstanding all-around product! I'm so happy it's available on BB.

Dwayne Johnson for President!

No one gets up earlier than Dwayne Johnson. Or goes to bed later. Or is more awake during the hours in between. No one in Hollywood is more buff, more driven, or gets paid better. The man has so much charisma and ambition he can do anything. Comedy, action, pretty little cartoon voices. Some people even say he could be president. GQ's Caity Weaver spent a few days with the ex-wrestler, pumping iron and pounding water (gotta stay hydrated!) and figuring out if The Rock is meant for higher office.

FOX 5 Atlanta on Twitter

TODAY at 2, @HarryConnickJr 's dad joins him for the first time and they perform, PLUS dancer & singer @AsiaMonetRay performs! #HarryTV

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52 6 Signs Your Arm Workout Sucks
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54 The 10 best CrossFit workouts to improve your endurance
55 10 Superfoods That Will Make You Fat
56 Instagram post by UndergroundStrengthGym • May 9, 2017 at 5:38pm UTC
57 6 Simple Moves to Build a Bigger Chest
58 Try The Landmine Deadlift For Perfect Reps
59 Animal Whey by Universal Nutrition at - Best Prices on Animal Whey!
60 8 health benefits of having an orgasm
61 on Twitter
62 Chris Pratt's fat-shredding workout for 'Guardians of the Galaxy Vol. 2'
63 10 Reasons You're Not Building Muscle
64 6 Moves for Sick Lats
65 Big, Burly, Badass Biceps
66 Skinny Guy's Guide To Gaining Weight!
67 6 Things You Should Never Do Before a Workout
68 The 20 Dumbest Things Ever Said by Bodybuilders
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70 Shawn Ray
71 Tip: Occlusion Training for Big Calves | T Nation
72 Muscle & Performance on Twitter
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74 Instagram post by Zach Even - Esh • May 11, 2017 at 1:34am UTC
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76 Instagram post by Muscle Memory Magazine • May 10, 2017 at 7:15pm UTC
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