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Variety is the spice of life, and when it comes to preserving your back, it should be the bread and butter of life, too. Swap out some of those standard deadlift reps for dumbbell deadlifts. You'll still get the gains, and your back will thank you 10 years from now.

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Sunflower Vinaigrette This fanciful dressing is sure to breathe new life into your salads. #Bodybuildingcom #BuildYourBody Try it out:

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.

NITRO-TECH 100% Whey Gold | MuscleTech

For over 20 years, NITRO-TECH® has been a leading protein brand. Built on a foundation of human research and cutting-edge science, it has earned the trust of countless consumers worldwide. Now the same research and development team has pioneered a new formula based on superior protein sources, quality and manufacturing. Introducing NITRO-TECH® 100% WHEY GOLD – a pure protein formula featuring whey peptides and isolate!

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GENERATION IRON: May 19th IFBB Pro League’s New York Pro 2018 Preview Analysis With Shawn Ray | GI News  via @YouTube 

The 20 Best Glutes Exercises of All Time to Build a Better Butt

And regardless of what some Instagram influencers might have you believe, building a strong butt doesn’t require any mysterious voodoo. Nor does it require doing 1,000 squats a day. Instead, you’ll need to attack these crucial muscles with a barrage of proven glutes exercises. By varying the workload, training your muscles from multiple angles, and incorporating instability into your workout routines, you can strengthen your glutes (and sculpt your butt while you’re at it).


The public has gone coconut crazy lately. Coconut water, coconut flour, and coconut sugar are everywhere. Coconut oil, it turns out, might be the one product that is more than a fad. With a light flavor and a higher smoke point than olive oil, coconut oil is tasty, versatile, and contributes some brain benefits as well.

Tip: Here's Why Your Deadlift Stinks | T Nation

Want to improve your deadlift? Then you must understand and use full-body tension. One of the things lifters have a hard time understanding, especially those just learning the deadlift, is just how important full-body tension is. You can't be loose or passive if you want to lift heavy things.

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To improve your deadlift, use a combo of strength-skill work and progressive range of motion training (PRM). Here's how: …

The MMA lower-body power workout

Lye on your back with bent knees and a barbell on your upper thighs. Push your feet into the ground as you squeeze your glutes and raise until there is a straight line from your knees to your chin. Hold for a second and then return to the starting position. Deadlift Stand over the bar with your feet hip-width apart. Keeping your lower back in its natural arch, crouch down and grab the bar overhand, your hands about shoulder-width apart. Your shoulders should be directly over or even a little behind the bar, and your eyes should be focused straight ahead. Driving with your legs, straighten your hips and knees, pulling the bar to hip level as you come to a standing position. Reverse the motion to return the bar to the floor. That’s one rep.

Sagittarius Horoscope for Saturday, May 12, 2018

Saturday, May 12, 2018 - You are a sight to behold when your adventurous spirit takes hold of your heart. It might feel as if you’re launching a new phase of your life and you don’t want to put any restrictions on your potential. Unfortunately, your anticipation may be so strong that you overlook a trouble spot. The good news is you truly have a bright future in front of you, but you must recognize the obvious difficulties before they develop into pesky problems. Ursula K. Le Guin wrote, “One must work with time and not against it.”

6 Mistakes Women Are Still Making in the Gym | T Nation

Many women, on the other hand, focus mostly on movements that have such high skill and/or balance requirements that they can't be loaded sufficiently to improve strength or hypertrophy to any significant degree. Take for example when women simultaneously lunge and overhead press. If the dumbbells are light enough to overhead press, they won't be heavy enough to create a challenge during the lunge portion of the exercise.

Shawn Ray Answers: What Is Cody Montgomery's Potential In Classic Physique? | GI News

Some time back, Cody Montgomery announced that he will be taking the step down in size to the Classic Physique division from Open Bodybuilding. This comes after his whirlwind of going pro at such a young age and competing immediately in the Mr. Olympia. Last week, Cody announced exactly when he will step on stage in the Classic Physique division. He's competing in this year's Toronto Pro and the bodybuilding world is anticipating his brand new physique. GI's very own Shawn Ray gives us his thoughts and what we should expect from Cody. Does he have potential to become a Mr. Olympia champion in Classic Physique? Only time will tell - but Shawn gives us his early predictions. Check it out above! Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: Be sure to subscribe to receive updates from the GI Fitness Network: Check out our official website: Check out our Facebook: https://www.facebook.

The best healthy-eating meal plan for guys who want to get in shape

If you want to stay healthy and have more energy, this is the plan for you. It’s relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.

10 Workouts to Do on Chest Day

Dumbbell Incline Press x 12 (weight should be 65% one rep max) Kettlebell Flyes x 15 Lying Overhead Pullovers with Dumbbell x 10 (How to do it: Lie perpendicular on a flat bench with your shoulders on the surface, your hips off the bench, legs bent, feet flat on the floor, and head off the bench as well. Grab a dumbbell with both hands palming one end of the weight, holding it at arms-length over your chest. Keeping your arms straight, lower the weight behind your head, creating an arc. Exhale as you bring the weight back through that arc pattern.) Ab Rollouts x 10

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I am totally fine with low carb diets. Viable strategy for many people. What I'm not ok with is people acting like they are magic and that calories somehow don't matter. That shit is NOT ok and is harmful. Regardless of what doctor fuckwad says …

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How to mix your creatine so you're not wasting money:

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You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

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8 Probiotic Foods You Should Be Eating

Your intestines are home to 500 million bacteria, some good and some bad. Recent research suggests that the more good bacteria in your gut, the stronger your  immune system  will be. Probiotics are often referred to as “good bacteria”—they help the body absorb important vitamins and minerals, including calcium, iron, chromium, and vitamins A, D, E, and K, just to name a few. Work these probiotic foods into your eating routine to boost your intestinal—and overall—health.

6 Weeks to Great Abs | T Nation

After doing anti-rotation movements, you'll program strength-building exercises. They're a much a better way to get a six pack than starving yourself. Build brutally strong abs with high-tension exercises that also build total body strength and power. These big lifts are the backbone of all good programs. You'll perform a steady dose of the following:

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After you train, down these six ingredients ASAP:

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The Right Way To Blend Kettlebell And Barbell Training Your gym has barbells. It probably has kettlebells, too. #Bodybuildingcom #BuildYourBody Read more:

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10 arm exercises that will help develop your arms properly:

The Best Bike Commuting Gear of 2018: Helmets, Gloves, Bags, Clothing

It’s hard out there for a bike commuter. Whether you’re new to active commuting or a seasoned cyclist, you know gear can be difference between great rides and miserable slogs. But never fear, bold biker. We scoured through the most advanced, newest, and best commuter cycling gear out there to find the best bike commuting gear you could want.

Tip: Master the Deadlift Jump | T Nation

This is where the deadlift jump come in. It's like a squat jump but performed in a more deadlift-type position, which makes it more hip oriented. In other words, the barbell deadlift is to the barbell squat what the deadlift jump is to the squat jump.

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The 5thSet Black Meet and Women's Pro Am Weekend: Back-to-Back Wins My motivation for a weekend short on rest and long on PRs can be summed up in a single sentence: I love powerlifting.

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This new study explains how a new type of "instability training" can increase muscle activation and lead to better results: …

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"You cannot dream yourself into a character; you must hammer and forge yourself one." - James A. Froude

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A 3-day training split for less-than-perfect genetics:

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Here's a quick overview of four methods more advanced lifters use to bench press more weight and keep the gains coming. …

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If every lifter understood and followed these 6 truths about training, there'd be no more complaints about not being able to grow. …

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Aaaaaand this is my co-star in JUNGLE CRUISE using his “skipping rope” and “wrist thingys” in his version of #IronParadise2 #ItsWristDay #Everyday …

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FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

Quick Fix: Glute/Hamstrings with Video

No, we didn’t fix it, we did some work to allow things to fire properly and then had her do an exercise to warm up and strengthen the affected area (Ass Curls).

56 Ways to Burn Belly Fat Faster and Keep it Off

And maybe a new mattress, because it’s not just the amount of time you spend sleeping that keeps you lean, it’s also the quality of your sleep. Fat cells in your body produce a hormone called leptin that helps the body keep track of how much potential energy (i.e. fat) it has stored. But leptin is only produced during certain stages of sleep. Miss out on those stages because you’re not resting soundly enough, and you’ll disturb levels of the hormone, leaving your body with no real idea of its energy reserves. Consequently, you’ll end up storing calories rather than burning them.

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Is it time for you to dump a favorite exercise and switch it for something new? Answer these three questions and you'll know: …

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Supplement Company of the Month: Ascent The best protein starts with the best ingredients and the right processes. #Bodybuildingcom #BuildYourBody Read more:

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@therock on Instagram: “Congrats to our @sevenbucksprod’s Director of Photography, @hendersondp for just winning an EMMY for Outstanding Sports Journalism for his…”

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"If I find lifters are still having a hard time maintaining tension (lats on) off the floor, I'll be meanie head strength coach and add some pause deadlifts into the mix." See why this expert prescribes pause reps for a bigger, better deadlift: …

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6 tips for a set of wheels you'll want to show off:

Tip: Stretching Does Not Prevent Injuries | T Nation

The truth is, you're already as flexible as you need to be. Under anesthesia, an 80 year-old sedentary man is able to do the splits. So what is flexibility, really? It's a neuromuscular state that helps limit your movement to prevent injury.

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3 Ways To Power Up Your Oatmeal Want to reap the health benefits of this breakfast staple without boring your palate? #Bodybuildingcom #BuildYourBody Read more:

EliteFTS on Instagram: “6 body-weight movements that should be part of every training program These body-weight exercises are listed in no particular order. The…”

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So you disagree with Dr Tro .... So far that’s all I’ve seen of your views. What’s your approach to the 50+ % of Americans who are either prediabetic or diabetic?Please don’t tell me you’re a CICO guy. What are your solutions to the obesity epidemic?

QuadraLean | RSP Nutrition

Trying something to curb my appetite and lose some extra fat while i cut down for summer. There was a good deal on so grabbed myself a couple bottles of this. Haven't used for too long but I have notice appetite suppression in a big way. Less appetite = eating less so should help with the fat loss :) I'm happy.

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