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The Team USA Olympic Fantasy Dream Team

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7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: Keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

The Missing CrossFit Exercise | T Nation

"We don't have that many bars!" Many CrossFit facilities simply don't have the equipment needed to execute horizontal rows in the group setting. The easiest way to place a pulling movement in a WOD or class-style program is to have athletes jump up to the pull-up bar and kip away, so it's become the default programming strategy for coaches who value smooth and coordinated class sessions over real results.

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@BioLayne i done fucked up my fresh year of college and I'm feeling screwed for med school. could you please offer me some words of wisdom

Sagittarius Horoscope for Wednesday, May 11, 2016

Wednesday, May 11, 2016 - Staying serious throughout the day challenges you high-spirited Archers, even if there are important obligations to fulfill. Nevertheless, it seems as if your best of intentions are not enough to keep you on the straight and narrow track. Although stern Saturn is quite demanding as it slowly moves through your sign, pleasure-seeking Venus is currently playing her own game of fortune. Stop fighting the inevitable; instead of limiting your activities to the material world, let go for a while and see where the cosmic detours take you.

Perfect Peaks in 3 Bicep-Blasting Moves

Full range of motion for full development is a good guideline but like most rules, there are some exceptions. In this case, the partials are used to overload specific ranges of motions for strength building, allowing the biceps to handle very heavy weight at peak contraction. Keep in mind you need to start from a full hang and end in the starting position. Barring injury, keep the supinated (underhand) grip for the greatest bicep overload.

Lift Heavy to Lose More Fat

Lift heavy for maximum fat burning:   A 2003 review from Norway found that lifting heavier weights as opposed to moderate weights created a longer and more profound EPOC effect. So as long as you're able to maintain good form throughout each exercise, going heavy is the way to go for greater EPOC. Here's more news to support the use of weight training for fat loss. Another study found that when alternating weight training and cardio days, you are more likely to burn twice as much fat than if you were to perform cardio training only.

Techniques for Building Bigger Forearms and Calves

Load a barbell, or barbells, with your 12RM for wrist curls and extensions, being careful to select a weight for each that brings about muscle failure at 12 reps. After completing a set of 12 wrist curls, immediately flip your grip and start a set of wrist extensions. Repeat this sequence three more times, resting 60-90 seconds between each superset. On the fourth and final superset, once you can no longer complete a full rep of the wrist curl with good form, begin pumping through as many short, or partial reps as you can before switching to wrist extensions and repeating the process.

The 15 Best Fit Butts on the Internet

These fit ladies are the epitome of #squatspo.

15 Ways to Make a Good Move Better

One of my personal claims to fame in this industry as a bodybuilder and coach has been my keen ability to both find ways to make basic exercises more effective and to tweak various movements so that they affect the target muscle in a somewhat unique manner.

The 11 Toughest Guys in Hollywood History

Bruce Lee headlines our list of the ultimate badasses in movie history, proving that a guy needs more than size to leave an impact. Yes, some of the guys on this list had great muscle size, but others had very little. However, every single one of them presented a toughness on the big screen that mirrored who they were in real life. Here, we tip our hats to Bruce Lee and the toughest Hollywood legends of all time.

Reinvent Your Rear Delts

The deltoids are composed of three portions: the front (anterior), side (lateral), and the rear (posterior). Well-developed front delts are common among weightlifters because they’re highly involved in pressing movements such as dips, chest press, and shoulder press. Another reason? People tend to pay more attention to muscles they can see in the mirror. Well-developed rear delts, on the other hand, are far less common. Not only are they out of sight, out of mind, but they’re also more difficult to achieve.

8 Reasons You're Not Getting Ripped

If you’ve upped your diet and training regimens these past few months but still aren’t satisfied with the results you’re seeing, now’s the time to iron out the kinks. Skirting the obvious — changing your workouts consistently, adopting better sleep hygiene, staying hydrated, and keeping cheat meals to an absolute minimum — these eight things can also hinder your goals of getting as shredded as possible.

The Best Abs Exercises to Get Built for the Beach

in New York City.  “Otherwise you use your hip flexors or put unnecessary stress on your lower back.” And getting injured is not going to get you any closer to seeing those abs. So, Tamir has provided a tip for how to progress each one of these awesome six-pack-making moves. Try level one of each of the following four moves first—once you master them, make it harder with the progression given.

4 Ways to Defeat Nutritional Deficiencies

Don’t rely on your supplement cabinet to fill in the gaps. Getting the right nutrients through your diet can turn you into a muscle-building, fat-fighting beast.

5 Best Substitutes for Your Favorite High-Carb Foods

These five food swaps will trim empty carbs from your diet while whittling away your waistline.

Thor Björnsson Sets Ridiculous Deadlift PR

Hafþór Júlíus Björnsson, if you don't know the name we're not sure which rock you been living under. Regardless of the rock's size, we're sure the The King of Stones could lift it . Bjornsson has been tossing around godly amounts of weight in the gym -- per usual. He recently set a new deadlift record and let the mystery hang about exactly how much he hauled. Can you guess the number?

The 5 Best Swimming Drills to Get Jacked in the Pool

Hold a kickboard in front of your body at arm's length. Tighten your core muscles while you flutter kick or dolphin kick across the length of a pool. “Focus on flexing your foot past 90 degrees,” Minardi says. "It’ll give you greater propulsion and better results.” Try these alternate kicks to target different muscle groups: 

Top Techniques for Avoiding Knee Injuries

The words "knee injury" strike fear into the heart of professional athletes and weekend warriors alike. Knee injuries , such as meniscal tears and ligament tears, are injuries that can keep people on the sidelines for an extended period of time. Just recently, Pittsburgh Steeler QB Ben Roethlisberger sprained (tore) his MCL, which can keep an athlete down for typically 4-6 weeks. Last year, Carson Palmer tore his ACL, which kept him out for the whole NFL season. While some knee injuries are unavoidable, there are ways to keep your knees strong and decrease your chances of a serious injury.

Death to the Bulk and Cut Diet

It’s time to break your vicious 24/7 eating cycle. This is where some short fasting— abstaining from eating for 12–24 hours— comes in handy. Before you dismiss it, open your mind and consider the logic. What happens when you don’t eat for a few hours? With no food, your insulin levels are low. When insulin is low, the body shifts to using more stored fat for energy; this is why fasting can be so useful in stripping body fat. Fasting has also been shown to increase carbohydrate metabolism, lower your risk of heart disease, reduce inflammation, and provide other anti-aging and longevity benefits.

The Ultimate Beginner's 28-Day CrossFit Workout

When you take a CrossFit class, the coach will always start off with some kind of dynamic warm up.  The warm up movements will usually be notated as (3 Rounds Not For Time) or something similar.  Move through these exercises with purpose and focus.  Every WOD (Workout of the Day) will have a warmup, denoted as part A. Perform these movements for either 3 or 4 rounds, as specified under "sets." The point of a warm up is that by the end of it you are ready to go full speed.  Arm circles before you bench or a lat spread before you do pullups isn’t going to cut it.  Get your body moving.  When it comes to any piece that has a time component (EMOM – Every Minute On the Minute, or 2 Rounds for Time) make sure you use a clock and write down your time/reps/weight. CrossFit follows a 3 day on 1 day off cycle which will not correspond to a day of the week.  At the end of this 28 day cycle you can go back and repeat from day one but should expect better results as your fitness will be at a greater level than before.

How to Master the Glute-Ham Raise

The glute-ham raise (GHR) might be the most underrated exercise ever invented. It’s considered by most to be a hamstring move— and it certainly nails your hammies from top to bottom—but GHRs hit your entire posterior chain, from your gastrocs to your hamstrings, glutes, and lower back.

The 9 Best Bodyweight Moves to Develop Colossal Arms

Get on a dip bar, keep your chest out, and lower yourself until your elbows make a 90-degree angle. At the bottom, drive back up. To keep pressure off your neck, look at a spot on the ground a few feet in front of you.

Double-Split Routines

Workouts reached peak volume in the 1970s when Arnold Schwarzenegger hit most body parts with a 15- to 25-set barrage three times weekly and abs and calves daily. But Arnold didn’t just do half his workload one day and the other half the next, because the resulting sessions would’ve lasted more than four hours. He also went a step further and split each day’s workload, doing half in the morning and the other half in the afternoon or evening. By double-splitting, he moderated the volume of his 12 weekly workouts. We’re not recommending you follow Arnold’s high-frequency split long term. But there are three ways you can benefit from a routine daily double.

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Here's a fun idea for summer: stop being fat. The plan:  (Free ebook)

The Top 10 Moves for Fast Pec Growth

Let's get back to basics. Here are 10 top pec-punishers, with a little explanation why they should be a part of your chest building program.

High Protein Sweet Potato Chili

In the pantheon of great all-purpose recipes, chili has to rank in the Top 10. It works as lunch, dinner, a snack, a side, and has so many variations that there’s something for everyone. Not to mention, if you have a slow cooker, it requires no cooking talent to make a delicious meal. (Note: I think everyone should own a slow cooker; has too much value and is possibly the easiest cooking device ever created.) You just need the wherewithal to throw ingredients in a pot 6 to 8 hours before you want to eat. Toss in the fact that you have to work to make it unhealthy, and it’s hard to argue against chili. This recipe is a Born Fitness special, as it tosses in one of my favorite ingredients: sweet potatoes. Dig in and enjoy. -AB

6 Perfect Muscle-Building Meals

The following six meals have one thing in common: They're perfect. They'’re flawless. They're clean as can be, and they're ideal because they help you build muscle (provided you'’re hitting the gym devotedly), burn fat, and promote overall stellar health. And, conveniently, they account for a full day'’s worth of great eating. Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your body type, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.

2 Supersets for Six-Pack Abs

If you expect to have a midsection worth showing off, it's crucial to blast your abs with challenging and constantly varying workouts. Too often, we get stuck in the same remedial array of exercises, sets and reps, allowing the miracle of adaptation to rob us of any potential gains in muscle quality. By stepping things up and implementing more intense training protocols , you can swiftly enhance the appearance of your six-pack—or get it to show up for the first time.

Breakfast Of Champions: Turkey Sausage Frittata

Because gains don't come in a box.

15 Daily Life Hacks To Achieve Greater Fat Loss

Start incorporating these small changes into your routine for greater fat-burning potential.

10 Best Foods To Boost Your Mood

Although Hippocrates once said, “Let food be thy medicine and medicine be thy food,” it was once thought that food had no effect on the brain or feelings of well-being.  Caffeine, alcohol, carbohydrates and fats all directly effect how you feel.  There’s a reason that soups and stews in the winter months make us feel content or eating watermelon on a hot summer’s day can make us feel refreshed.  All these foods release certain brain chemicals that elicit feelings of happiness and excitement.

Big Meals vs. Small Snacks: What's Best for You?

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

Ripped in 28 Workout Program

Designed to achieve the much sought-after V-taper, our Ripped in 28 program will hit your upper body from all angles and teach you to fuel your body right for a lean, shredded physique you'll be proud to show off. We’ve got the workout plan, the meal plan and the supplement stack to make your goal of getting Ripped in 28 a reality.

The 411 on Staying Hydrated

To surive and thrive, our bodies need water -- containing 45 to 75 percent, that's close to 10-12 gallons. It sounds like a lot, but two-thirds of water is held inside muscle tissue (intracellular) and one-third extracellular. Breaking down the numbers: blood is 83 percent water, lean muscle is 73 percent, body fat is around 25 percent, and bones are about 22 percent. The function of water is extremely important for bodybuilders and weightlifters -- maintaining body temperature and lubricating joints. Water is also held responsible for our body's delivery and waste removal, cushioning organs and tissue, and serving as a source of sweat.


Triple Drop Set = After going to failure, immediately decrease the weight and perform a 2nd set. Then immediately decrease the weight again and perform a 3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of each exercise actually contains 3 sets with no rest in between.

The Fat-Shredding Beach Lifeguard Workout

For a full-body (and non-douchey) sand session any guy can do, we turned to Oahu training lieutenant Kurt Lager, who whips rookies into shape on Hawaii's North Shore.

39 - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

3 Ways to Take Your Off-Road Training to the Next Level

This is really about translating glycogen-depleting exercises to the great outdoors for a full-body workout. King recommends doing pullups from low tree branches and lugging heavy rocks uphill. “When I was training for obstacle races, I’d pick up a rock midrun, throw it on my shoulder, and hike up a steep hill.”

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How to Overcome Lost Motivation

This might seem like a joke, but the facts are undeniable: there are countless studies showing how making a commitment—and preferably writing down your intentions in specific details—make it much more likely that you’ll not only stay on task but also achieve your goals. It’s behavioral psychology 101, but it’s skipped for training and meal plans. And yet, making these simple changes will enhance the effectiveness of any workout or diet.

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Weightlifter's Guide To Vegetarian Clean Eating

And while a poorly planned vegetarian diet — or any other diet, for that matter — isn’t going to have you setting PRs in the gym anytime soon, a well-thought-out one will help you reach your goals and feel great. It’s time vegetarians got their place at the table for healthy living—without sacrificing muscle. Here’s what athletes need to know about going vegetarian.

The 15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

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10 Ways to Build Muscle Faster

Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster.

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@CoachNordquist @BioLayne might be my form/seat placement then, i'll try it out if I HAVE to, was just curious whether it could be done w/o

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Announcing my seminars at the @Flex_Lewis classic in Nashville Sunday July 17. Email for info

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