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Noah Galloway Waltzes His Way into a Marriage Proposal

Men’s Health Ultimate Guy talks about popping the question, being unbreakable, and what you’ll get if you mess with his sister

Chris Weidman and Anthony Johnson Stop By M&F

Use #AskMuscle to participate in our interview with the UFC 187 contenders.

Chris Thompson's No Excuses Arm Workout -

In 30 minutes, you'll complete a biceps, triceps, shoulder, and cardio workout. All you need is a pair of dumbbells and an adjustable bench.

Juan Morel's Post-Win Interview | IFBB New York Pro 2015

IFBB Pro Juan Morel talks with Team MD's Shawn Ray just a few moments after his big win at the 2015 IFBB New York Pro. In this interview he tells what he did 3 times a day for a month that helped him on stage and what his competition plans are for the rest of the season.

Juan Morel's 2 Day Out Chest & Triceps Workout | IFBB New York Pro 2015

IFBB Pro Juan Morel trains Chest & Triceps at Bev Francis Powerhouse Gym, 2 days prior to his big win at the 2015 IFBB New York Pro. In this video he's still pushing almost as hard as normal but is leaving a little in the tank because he's drying out. IFBB Pro Kevin English makes a few appearances as he spots & helps Juan with the weights.

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Top News
Kai Greene 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 Wednesday, May 13, 2015

Wednesday, May 13, 2015 - A family squabble about an insignificant issue still requires a piece of your mind share today. Nevertheless, others seem to be more anxious about the outcome than you are. Your lack of concern might confuse them, especially if they think your priorities don't include them. However, you might be uncertain about your position while you gather more information. Rather than saying nothing and letting everyone draw their own conclusions, openly express your interest, while still reserving your judgment until you have more facts. No matter your final decision, everyone will be relieved once they know you care.


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Rock Hard Challenge 2015

Get huge, ripped, and perform better than ever. Show us your progress, and the reader with the most dramatic gains will win an M&F feature and a BSN prize pack. No matter who wins the grand prize, everybody wins big with this radical new program.

Arnold Acts Out His Films In 6 Minutes

James Corden and Arnold Schwarzenegger act out snippets from Arnold's huge film career, from Conan the Barbarian to Jingle All the Way. MAGGIE IN THEATERS AND ON DEMAND MAY 8 Subscribe To "The Late Late Show" Channel HERE: Watch Full Episodes HERE: "The Late Late Show" on Facebook: "The Late Late Show" on Twitter: "The Late Late Show" on Google+: Get new episodes of shows you love across devices the next day, stream live TV, and watch full seasons of CBS fan favorites anytime, anywhere with CBS All Access. Try it free! Watch The Late Late Show with James Corden weeknights at 12:35 AM ET/11:35 PM CT. Only CBS

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

Flex Lewis Talks Injury Prevention & Dieting On the Road

A lot of times I have to depend on protein shakes. That’s not ideal I’d rather get more food meals in. But you do what you have to. When I’m traveling, my main goal is to hold on to the body weight I’ve got, because I know it’ll be hard to get in ideal workouts and food every day. I really like to get my meals fresh, but on long flights I don’t have that luxury, so I prepare all my food ahead of time and take it with me. Sometimes you can get a steak or something similar in first class on a long flight, but plane food is really hit or miss and mostly miss, LOL. So you can’t depend on it. I have to prepare. I usually time out my meals for the flight and then add one more, just in case there’s a delay."

8 Tips for Great Abs

7. The Fountain of Youth : Many people believe that the more water they drink the more they will retain when in fact this is completely backward. The body will retain water when only small amounts are taken in for fear of dehydration. When you are drinking an abundance of water the body will keep flushing it because it has no fear of running out. I recommend three to four liters daily for the weekend warrior and six to eight liters for the hardcore trainers. Remember, less water retention means more definition, which will help expose those great abs you want so badly!

4 Surefire Ways to Battle Your Cravings

When battling with hunger the buck starts and stops with you. Sometimes hunger is in the mind. Learn to take your time eating your food, it takes 20 minutes for the food to hit your stomach and give you that feeling of fullness. If you rush down your eating, you will probably overeat. You have to keep your goal in mind when you’re hungry. Sometimes all it takes is a little willpower and determination.

Three Years Ago, He Found Her Bloodied and Stabbed 32 Times by Her Ex-Boyfriend. Monday Night, He Changed Her Life for a Second Time.

Three years ago, Melissa Dohme lay on the pavement in front of her Florida home, soaked in blood. She had been stabbed 32 times by her ex-boyfriend.

3 Mass Building Combos

The best supplement plan won't work optimally unless you are also eating the correct amount of high-quality food. Bearing that in mind, here are three combinations that can help you add to your muscle mass gains.

The Best Full-Gym Ab Workout

Combination moves, where you pair up different exercises to form one uber-lift, train the core to stabilize you during complex movements. This workout also pays attention to the core’s many functions—flexing the spine, controlling its extension, twisting the torso side to side, and absorbing and redirecting force. The beauty of this kind of training: You can develop great abs without really thinking about it. Focus on challenging, fun, moves that remind you of your days as a high school/college athlete, and you’ll recover the six-pack you haven’t seen since then.

7 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. 7 Foods Men Should Eat Every Day>>> Get Healthy Food & Snacks at GNC Live Well >>>

5 HIIT Kettlebell Workouts for Fat Loss

DIRECTIONS Partner 1 holds a  plank  while partner 2 performs 10 reps of the kettlebell clean and press, with one kettlebell in each hand. Without rest, partner 1 then performs 10 reps of the clean and press while partner 2 holds a plank. Repeat this for nine reps and continue counting down to 1 rep. Rest for 5 minutes and repeat the workout, but this time, start at 1 rep and count up to 10 reps. THE WORKOUT Set 1 Partner 1: Plank Partner 2: 10 KB Clean and Press Partner 1: 10 KB Clean and Press Partner 2: Plank

Chocolate Before Training?

THE STUDY Researchers from Aberystwyth University (Wales) had men consume either 100 grams (about 3½ ounces) of 70% cocoa dark chocolate or a control bar before pedaling on a stationary cycle for 2½ hours at a moderate pace. They measured the subjects’ blood glucose and insulin levels, as well as markers of oxidative stress. THE RESULTS They reported in a 2011 issue of the European Journal of Nutrition that when the subjects consumed the dark chocolate before the workout they were able to maintain their blood glucose levels,  had higher insulin levels and experienced less oxidative stress. The ability to better maintain blood glucose levels means that you’ll have more energy to keep up your training intensity. The higher insulin levels can help to better drive muscle growth. However, higher insulin levels during a workout can limit fat burning. So if your major goal is fat loss, add the chocolate to your postworkout shake instead. The lower oxidative stress means enhanced muscle recovery after the workout, which can lead to greater growth. THE DOSAGE

More Muscle in Less Time

In the dawn of the New Year, you’ve probably got your hands full realizing lots of  resolutions.  And while one of them may be to get in better shape, that doesn’t necessarily mean spending more time in the gym. If you’re busy and stressed and need all the free time you can get, or you’re just trying to establish the habit of working out and are tired of committing to a full gym schedule, this is the routine for you. It needs to be done only twice a week, and can be completed in well under an hour. As you’ll soon find out, that’s plenty of time to change your body.

T NATION on Twitter

The rowing machine may be the best conditioning tool out there for strength athletes: …

12 Healthy Fast Food Lunches

Fast food is cheap, filling, convenient, and a delicious option that often comes with a side of guilt. One in every four Americans eats fast food at least once a day. Unfortunately, many fast food meals contain a whole day’s worth of calories and fat. Take a Double Whopper Sandwich Meal from Burger King for example: It will set you back 1430 calories and 72g fat! While you can do a lot of nutritional destruction at the drive-thru window, opting for fast food fixes at lunchtime does not have to derail your healthy-eating plan. Tanya Zuckerbrot, RD, author of The F-Factor Diet, scoured some of the most popular fast food chains and picked the top 12 fast-food lunches that have a healthy amount of calories, protein, and fat. Get Healthy Food & Snacks at GNC Live Well >>>

Kai Greene Explains the Jefferson Squat

To do it, take a wide stance and hold the bar between your legs with one hand in front of your body and one hand behind it. Keep your glutes tensed while you squat down 
in the bucket (below parallel). Use smaller plates on the bar, no more than 25s, so you can get down deep enough. The key is to force your knees out—when you do that, it activates your glutes so you keep them under continuous contraction throughout the set. The better I became at doing Jeffersons, the more proficient I got at squatting. I learned how to activate my qlutes, hams, and quads better. Doing Jeffersons then the adduction machine one after the other has been crucial to my glute and hip-flexor development. Jefferson squats—that’s one of my secrets I’m giving away for free.

The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you signficantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains , you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises. 

10 Gluten-Free Breakfast Recipes

Whether gluten messes with your gut or you’re simply on a mission to mix things up in the morning, try these energy-boosting breakfasts from The Big Book of Gluten-Free Recipes, a collection of 500+ easy, wheat-free meals and snacks.

10 Adventurous Sex Moves You've Never Tried

Why settle for a good romp when you can have a great one? From an unexpected guaranteed-to-get-her-off position to a new way to use that pull-up bar, we’ve got the expert-approved tricks that will convince her you’re a certified sex god.

10 Sex Deal-Breakers from Real Women

You may have just thrown down serious bills on dinner, complimented her all night, and used your best moves when kissing her, but you aren't in the clear yet. Surprisingly, these are not the things that matter most to women when she’s deciding whether or not she wants to have sex with you tonight. Her decision comes down to the tiniest things you do and say, and she holds all the cards. If you commit any of these crimes, sex will be off the table in as little time it takes you to rip her clothes off.

10 Healthy Late-Night Snacks

Midnight hunger pangs? Satisfy your cravings without inflating your gut.

Mark Dugdale on Twitter

It's not for everyone. When you're ready to get serious. @T_Nation @BiotestSports …

Workout Finisher: The Triceps Exercises to Triple Your Size

Stuck with noodle arms? Your triceps account for about three-quarters of your arm, so it's about time to put some real work in on them. Adding these finishers to the end of your workouts will give them the beating they need. Now watch them grow!

Cellucor C4 at

Warnings: THIS PRODUCT IS ONLY INTENDED TO BE CONSUMED BY HEALTHY ADULTS, 18 YEARS OF AGE OR OLDER. Do not use this product if you are pregnant, nursing, or are currently taking nitrates for chest pain or if you are taking medication used to treat erectile dysfunction such as PDE-5 inhibitors. Before using this product, consult a licensed, qualified, health care professional, including but not limited to, if: you are taking antidepressants such as a MAOI (Monoamine Oxidase Inhibitor) or SSRI, blood thinners, nonsteroidal anti-inflammatory drugs, pseudoephedrine, or you are taking any other dietary supplement, prescription drug or over-the-counter medication, including but not limited to: high or low blood pressure, diabetes, glaucoma, anxiety, cardiovascular, psychiatric or seizure disorders, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, or difficulty urinating due to prostate enlargement. This product contains caffeine and should not be used by individuals wishing to eliminate caffeine from their diet or in combination with caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, or other dietary supplements and medications.

Anabolic Hormones

Phil Heath was once quoted in a FLEX article saying, “Anyone can look big in the off-season, the true challenge of a good bodybuilder is to come in shape without losing too much muscle size.” Researchers from the International Journal of Sports Physiology and Performance examined hormone, strength, and body-composition change in a bodybuilder over a 12-month period (a six-month period of competition preparation and a six-month period following competition). The aim of this study was to provide the most comprehensive physiological profile of bodybuilding competition preparation and recovery ever compiled. The researchers recruited a young 27-year-old male, Caucasian, natural, professional bodybuilder who tracked his own diet and exercise training program throughout the study. He consumed five meals per day and spaced out his meals 4½ hours apart. As he got closer to his competition, he steadily reduced his fat and carb proportions, and by the end of the six-month block the breakdown was 46% protein, 29% carbs, and 25% fat. The bodybuilding competition training program was performed an average of four days per week for a total time of around five hours per week, in addition to two days of high-intensity interval training for a total of 40 minutes per week, and one day of low- intensity, steady-state, aerobic exercise for a total of 30 minutes per week.

Fast Food Won't Completely Destroy You

The results from this experiment showed that the athletes were able to do their workout just as quickly and efficiently after eating like a pig compared to throwing back energy cubes. As for the blood tests indicated that those who consumed fast food had higher levels of muscle glycogen than those who ate the more nutritious post-workout meal. There also wasn't a difference in insulin, glucose, cholesterol, or triglyceride levels, and the athletes didn't feel sick after packing away a greasy meal.

Become Your Own Boss

We live in a technologically advanced era, and there are more resources at your disposal than ever for you to succeed. However, there’s no need to reinvent the wheel of what people want. If this is your first business, make sure that your idea or service add value to people’s lives. The best idea in the world might sound awesome, but if no one cares then your great idea will lead to plenty of headaches and lots of money lost. Leading to question three…

6 Sex-Boosting Foods

Experts weigh in on what to eat to boost stamina in bed.

Flex Lewis 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

How to: Stiff-Legged Deadlift

Unlike the romanian deadlift, during which the bar stays very close to you, let the bar drift away from your body on the descent. In addition, allow your low back to round slightly to place more emphasis on the low back and hamstrings, and less on the glutes.

T NATION on Twitter

The 28 day diet is designed only for those who are dead serious about losing fat quickly: …

Build Lean Muscle by Carb Cycling

Carb cycling is very simply the idea that we alternate between high carb and low carb days depending on our activity level for the day. On intense lifting days we eat a high carb diet and on rest or low intensity days we eat a low carb diet. It sounds simple… because it is!

5 Moves for Leaner Abs and A Stronger Core

Lay on your back with a kettlebell in your right hand. Raise the kettlebell up, positioning it above your shoulder, and bend your right leg keeping foot on ground. Push the kettlebell into the air with your right arm, lifting chest and upper back off ground while shifting your body to let your left elbow and forearm rest on the ground. Raise left side of body up by pushing up with left hand and right leg. Swing left leg behind body and rest left foot and knee on the ground. Raise up off left hand using core to support and stabilize. Now, stand up straight by pushing down with right leg bringing left leg forward. Finally, slowly reverse all moves until you are laying back on the ground again.

The 4 Week Speed and Agility Training Plan

Perform the speed ladder drills, sprints and single leg deadlift twice per week, on Mondays and Thursdays, for the next four weeks. Sprint on an open surface such as a football field or hill.  Walk back to starting point for sprints.

Improve Your Physique with Turkish Getups

You would be surprised how many core muscles it requires to roll and get up and down off the ground. Mobility is one thing, but the amount of core strength it takes seems to be the limiting factor in the first part of the TGU. Think of these exercises as the “super sit-up” with function. Keep in mind the core also involves the muscles around the thoracic spine, not just the abs. The whole entire torso, i.e. the core is called upon during the TGU. When you start to do the TGU with a heavy bell in your hand, you will feel your abs working, trust me.

Killer Instinct Shoulder Workout

Even before Matt Christianer became the first-ever IFBB Physique Pro in 2011, the fitness model knew the importance of staying ripped. “I’ve been walking around at 6% body fat since 2009,” Christianer says. ”Someone will get sick and I’ll get a phone call at 10 p.m. asking me to shoot tomorrow.”

212 Bodybuilding Highlights from the 2015 NY Pro

Some of the best moments of the 212 Bodybuilding division at the 2015 IFBB New York Pro.

Kai Greene on Training Abs and Finding Motivation

Motivation is something that is within, and sometimes we see things in the outside world that refocus our thinking and help to fix our thoughts on something that is important to us on some level but probably wasn’t on the forefront of our thoughts. So we have a stimulus on the outside and it jogs our memory. It causes us to rethink. It causes us to recognize and take notice of some things that are already inside us. And we recognize those things and say, “Hey, that’s me. I identify with those things.” That power in you is you. So I can’t take any credit. I’m in my journey, and you’re in your journey. So if you realize that you’re in the process of seeing your dream realized as a result of your thinking and your ability to work toward the manifestation of your goals, thoughts, and dreams, then I identify with you.

Originally posted by Phil Heath on Sqor Sports.

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

The Project Flex Camp Experience

Now you have a once-in-a-lifetime opportunity to train one-on-one with 3-time 212 Mr. Olympia, Flex Lewis. Learn how to be part of these 2-day camps at

Open Bodybuilding Highlights from the 2015 NY Pro

Some of the best moments of the Open Bodybuilding division at the 2015 IFBB New York Pro.

Lou Ferrigno's Tips for a Hulking Back

While thickness of the erector spinae muscles are key to a powerful back, it's the development of the lats and all the smaller muscles that add immeasureably to the detail and awe-inspiring sight of a fully-developed back. And in order to achieve that detail, you need proper form. Too often, builders focus on power when building a muscle like those in the back. That's a shame, because all that pain—and maybe even injury—is for nothing. When power wins over form, you'll be disappointed with your results.

Iron Maiden: Arianny Celeste

When it comes to heating up the UFC Octagon, no one turns up the temperature as much as the beautiful Arianny.

Driven Trailer

Blast from the past - teaser trailer from the 2006 release of DRIVEN.

10 Healthy Foods That Give You Energy

When you’re trying to keep energy levels high, one of the most important things to remember is to never skip meals. Once you go over 5 hours without food, your body starts running on empty. Hunger starts to overwhelm your senses, leading to thoughtless food choices (like hitting the nearest fast food joint or vending machine.) Instead, rely on small snacks of about 150-200 calories that can help replenish your energy at a slow-and-steady pace until it’s time for your next meal. You can incorporate these 10 picks, which have extra energy-boosting power, into your snack. Or, eat them as part of a meal on days you know you need that extra boost, as a pre-workout snack,

Shawn Perine's Muscle-Building Workout Routine

He says his workout routine involves mixing things up frequently to stave off complacency.

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54 Lee Haney on Twitter
55 Arnold Schwarzenegger’s 10 Best Movie Roles of All Time
56 Two Moves To The Perfect Warm-Up! -
57 Karen Aimer on Twitter
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59 10 Swell Substitutes for Crowded Exercise Machines
60 Lighten Up to Bulk Up
61 10 Keys to a Perfect Dad Bod
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64 7 Reasons You Need a Personal Trainer
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68 How You’re Making It Harder for Yourself to Gain Muscle and Lose Fat
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70 7 Amazing Benefits of Interval Workouts—Backed By Science
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The 20,000 Calorie Strongman Diet Tossing Kegs on Seven Meals a Day: The Story of the World's Strongest Man 2013 Worlds Strongest Man Finals 2012 Worlds Strongest Man Finals Derek Poundstone and Mark Bell at Poundstone Performance Training Center [View All Articles]
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@therock on Instagram: “Happy birthday to my uso Fiji.. You inspire the world with your music and voice. #Blessed #TualagaASolomona #HappyBirthdayUso…” Juggernaut Training Systems on Instagram: “#Repost @ritcheya ・・・ A little screw around day with some @gridleague moves that I haven't tried yet. Never tried 5 back tucks in a row.…” Juggernaut Training Systems on Instagram: “Deadlift tutorial. @marisainda taking you to school... #Repost @marisainda ・・・ 5th set of 3 at 315#....molasses compared to the first set.…” Juggernaut Training Systems on Instagram: “#Repost @burnscolin ・・・ 167kg pull + snatch from blocks and singles at 150kg and 160kg from tiny blocks afterwards. This was my morning…” Mike O'Hearn on Instagram: “4 days sense the squat off with @stanefferding & I can't walk still but with @marksmellybell slingshot I can walk again. 101 ways to use…” Pauline Nordin on Instagram: “Slept deep, woke up confused, legs sore, forgot my shoes. Pardon my video French #workoutmotivation #fitchicks #hellisotherpeople #gym” Team Blade Athletes 💪 on Instagram: “#Repost @floridafit1 with @repostapp. ・・・ @teamblade Recap... @mrolympia08 and I are so very proud of all our athletes.” [View All Videos]
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