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What Really Happens When You Crack Your Knuckles

Everything you think you know about cracking knuckles is probably wrong

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2 Chatting in the van with @UFC champ @ChrisWeidmanUFC! #askmuscle #ufc187

Sagittarius Horoscope for Friday, May 15, 2015

Saturday, May 16, 2015 - You're walking on the sunny side of the street today and everything seems to sparkle with magic. However, it's all too easy to get lost in a fantasy now, especially if it offers you some of the emotional security you seek. As much as you want to be loved, your need for adventure may stir up uncertainties about your current relationship situation. The more you ignore your concerns, the more intense they become. Paradoxically, staying in touch with your discomfort actually improves your day on several levels. Being authentic is more rewarding than being perfect.

Blow Sh*t Up with Arnold

You and a friend are flying to Los Angeles to join Arnold Schwarzenegger in a sequel experience so explosive it literally explodes! Your flights, 4-star hotel, and transpo? That’s on us. You’ll team up with Arnold at a secret rendezvous point where he’s stockpiled explosives for one single objective: To blow sh*t up. You’ll smash detonators, light fuses, or even use explosives to blow up other explosives! As for that epic slo-mo shot of you and Arnold walking away from the fiery, sky high finale? We’ve got you covered.


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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.

The Best Two-Dumbbell Workout

HOW IT WORKS In this situation, the load you have will be more appropriate for some exercises than others. To see that you get the most out of the workout we prescribe here, whatever the poundage you have to work with, you’ll need to adjust the speed of your reps. A pair of 25-pound dumbbells, for example, probably won’t be challenging on exercises such as the stepup. In this case, perform your reps more slowly to test your endurance and build muscle control. On other exercises, like the bentover lateral raise, 25 pounds may be just right or a bit heavy, so perform your reps explosively. If you should happen to have two unevenly weighted dumbbells, such as a 25-pounder and a 15-pounder, don’t be discouraged. Simply switch the weights in your hands each time you repeat the circuit. Asymmetrical loads force your core to stabilize you even more on each exercise.

Fine-Tune Your Biceps in Four Weeks

Over the next month, we’ll hit your biceps with the utmost intensity while also paying close attention to the small details within each workout. Each week focuses on a particular area or aspect of biceps training. You’ve likely been using some of these exercises from week to week for quite a while, so they may be very familiar. But some moves and training schemes might be totally foreign to you, which is another great reason to tackle these tips. In addition, each week’s workout can be used in consecutive weeks.

10 Rules to Eating for Mass

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

The 100 Fittest Men of All Time

Not long ago, The New York Times crowned Dean Karnazes the world’s most famous ultramarathon runner, which makes it sound like there are a lot of people out there crazy enough to run up to—and sometimes more than—100 miles at a time. The truth is, it’s a select few runners whose bodies can routinely endure such punishment. And Dean Karnazes might be the most masochistic of them all: He once ran 50 marathons in 50 days—leading up to the New York Marathon, which he ran in about 3 hours. He’s entered 12-person, 200-mile relays—and run them by himself. He’s covered 350 miles in 3 days with no sleep. He’s crossed Death Valley, and even 72 miles in 120-degree heat couldn’t take him down. What’s more amazing is that Karnazes didn’t even get started until his 30th birthday. Ready to make a big change in your fitness routine? The Anarchy Workout will show you every move you need. Photograph: Corbis Images

Jay Cutler's Boulder Shoulders

When you want something fresh, something unique, something guaranteed to pack on slabs of unadulterated muscle to your frame, call on Jay Cutler. His plan is for you to replace your current delt routine with this one for only four weeks. For most trainers, that’s four workouts, but if you’re a twice-a-week kind of guy, that would mean eight sessions. It’s intense, explosive and should be used as a boost out of any plateau you may be experiencing in your current routine. Sticking with a high-intensity routine like this without switching off for a period of equal time could lead to overall fatigue, if not injury.

The 5 in 5 Gain Plan

Today’s bodybuilder is interested in not only the quickest, but also the smartest and healthiest way to add mass. FLEX, ever ready to serve, has answered this call for an efficient mass-gain strategy by constructing a program that will help you, the average reader, gain five solid pounds of muscle in five weeks, without an accompanying layer of lard around your middle.

VIDEO: The 21-Day Shred Sprint-Interval and Bodyweight Workout

Even though you'll essentially be working out everyday during The 21-Day Shred , it doesn't mean you're going to be tossing weight around and beating yourself into the ground. Throughout the program there are carefully positioned cardio-focused routines to maximize fat-loss while not going overboard on your joints or inhibiting muscular recovery. Whether you're on the program or not, give the above workout a run-through on between "lifting days".

14 - More Work in Less Time

The Elitefts™ Sports Performance Coach Education Series is a comprehensive educational resource for coaches in the collegiate, high school, professional, and private settings. This series will take a fundamental approach to various topics that will enable coaches the additional skills to enhance their coaching abilities, improve marketability in the industry, and drastically increase the impact they have upon their athletes. More Work in Less Time Practical Methods to Add Training Density and Keep Athletes Engaged One of the most fundamental problems for strength and conditioning coaches is being able to institute a program where athletes can physically develop in a setting with limited time allotment. Time constraints due to NCAA regulations, facility limitations, and overall scheduling conflicts are prevalent in just about any sports performance environment. Enabling athletes to use all the time in a training session to maximize performance potential is a skill-set that comes with experience and obstacles. Overcoming those obstacles and limiting excuses are what separate the good coaches fro the average.

H.U.G.E. Gym Class: Cardio

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

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The 8 Best Ways to Switch Up Your Plank

Planks are the new sit-ups for modern-day  core training . People like numbers so instead of doing 300-500 sit-ups every night, they’ll form a statue-like creature on the floor next to their bed and be motionless for as long as possible. But, as with anything, we must apply the Principle of Progressive Overload to ensure continued progress. No one in their right mind wants to hold their planks longer and longer—thankfully, progressive overload can be applied by other means.

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.

The 10 Greatest Bodybuilding Career Turnarounds of All Time

Here we salute the turtles. Some on our list stumbled badly in their debuts but quickly recovered. Others languished in mediocrity for years. Those ranked highest both stumbled and languished but eventually contended for Sandows. Let these 10 turnaround tales stand as proof that it’s not about how you start, it’s about where you finish.

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Alcohol and Your Test Levels

Researchers found no change in concentration of estradiol, cortisol, or SHBG in response to alcohol intake. But here’s the shocker: Total testosterone and free testosterone were elevated significantly immediately afer exercise for both conditions. At 140–300 minutes post-exercise, total and free testosterone levels as well as free androgen index were significantly higher for the alcohol group compared to the placebo. Hold on, though, before you head to the nearest bar afer working out: Researchers suspect that alcohol actually destroys receptors that testosterone can attach itself to, which is why the concentration of testosterone in the blood rises.

The Ultimate 6-Week Home Workout

Are you so short on time that commuting 20+ minutes to the gym keeps you from getting your workouts in? Or maybe you’ve got a different reason to want to train at home. Either way, we’ve created a three-days-per-week lifting program that requires, equipment-wise, only the bare necessities – a set of adjustable dumbbells and an adjustable bench.

The Texas Chest Massacre

In more than 20 years of bodybuilding, I’ve watched six Mr. Olympias and dozens of other pro bodybuilders and world-champion powerlifters train, not to mention all varieties of unknown meatheads willing to do anything to get big. My fellow Warren witness, photographer Kevin “Hardcore” Horton, has observed a similar quantity and quality of trainers, and he concurs that for raw intensity, brutal atmosphere and ludicrous feats of strength on nearly no carbs, this was as good as it gets.

5 Unique Shrugs to Get You Yoked

Set the crash bars on a squat rack at about mid-thigh level. Unlike a conventional bar shrug the resistance will actually be behind you. This slight deviation stresses the mid traps more than a standard bar shrug. Hand placement on the bar can also serve as a way to recruit different parts of your traps. Try it with a close grip, shoulder width grip and just inside of a snatch grip to really tax the upper back from different areas. Perform 3 sets of 20-25 reps.

Lunge Towards Massive Legs

The lunge is a great movement for developing the thighs and strengthening the hips. Lunges target two primary muscles groups:              1) the hip extensors, comprising the gluteal muscles (glutes) and hamstrings             2) the knee extensors, made up of the four muscles collectively known as the quadriceps. The muscles used in the lunge are the same as those utilized in the squat, but the lunge provides greater range of motion, allowing more substantial glute and hamstring development.

T NATION on Twitter

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12 Best Moves To Increase Explosiveness

These 12 exercises are divided into two workouts, “A” and “B.” Perform workout “A” on Mondays/Thursdays and workout “B” on Tuesdays/Fridays. Perform exercises 1A, 1B, 1C and then rest 20 seconds. That is one set. Do three total sets. Repeat for 2A, 2B, 2C.

9 Reasons Why You Should Practice Yoga

5 Toughest Yoga Positions for Guys >>> Yes, the real results of regular yoga practice are quite practical, and you don’t need any special equipment—just a few square feet of space and a mat. Here’s how that extra bit of stretching will not only enhance your other workouts, but also your life.


#10: Cook with turmeric and ginger to reduce DOMS. Turmeric and ginger both come from rhizome plants and they have pretty powerful anti-inflammatory properties that have been found to accelerate recovery and reduce DOMS muscle soreness. For example, that same study that tested the effect of cinnamon on DOMS in martial artists showed that 3 grams of ginger was equally as effective for shortening recovery time.

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.

6 Great Shoulder Savers

Take a lacrosse or tennis ball and position it between a wall and the back of your shoulder blade. From there, move. Keep the arm straight and it over your head (flexion), down (extension), towards the midline of the body (adduction), and out towards the wall (abduction). Fix the ball in place and see what kind of pain free range of motion you can muster. Get creative. You can even form a 90-degree angle in your elbow and internally and externally rotate the shoulder. After moving the joint through every manageable position, move the ball slightly and try it again. Search for hot spots, “floss” the areas that don’t feel great and get ready to feel and move better.

Eight Ways to Salvage a Bad Workout

Workout rescue 911! Pluck success from the jaws of workout disaster.

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The free, info-packed T Nation newsletter is firing out this weekend. Get yours here: …

Diet Q&A: What It Means to Be Alkaline

When it comes down to it, an acidic body is not a healthy body. Being in an acidic state more often than a neutral one, you put yourself at greater risk for all kinds of disease, chronic illness, weight gain, and even shaving years off your life. Keeping your body balanced and functioning optimally depends almost completely on your diet . An alkaline diet can boost your energy, help you sleep better, slow down aging, protect against cancer, and keep your mind sharp. By eating a diet that consists primarily of alkaline foods, about 70–80%, you can drastically improve your quality of life. However, all this talk of pH and alkalinity can get confusing, so we consulted Kerry Bajaj, a certified health coach at Eleven Eleven Wellness Center in New York City to get it straight.

The Ultimate Mud-Run Training Plan

A host of the world’s top athletes compete in obstacle course racing (OCR), outdoor competitions designed to test mental and physical fortitude. Guys who aren’t running through hilly terrain for sport do mud runs for their own reasons, like boosting fitness or putting some adrenaline behind their weight-loss efforts. Whether you’re prepping for your first mud run or you're a seasoned OCR vet, this workout plan will help you develop the necessary strength and conditioning to improve your time. “OCR is a test of your raw talent as an athlete,” says Hunter McIntyre, a top-ranked Spartan Race competitor. “I try to find circuits that are going to break down my entire body because that's what happens during courses.” Follow this intense training guide to breeze through your mud run and be ready for more at the finish line.

The Steps to a Successful New Routine

Whether you are looking to customize your workouts or taking on the 21 Day Shred, having the knowledge to design your own training program can really be empowering and make you feel like you know your way around the gym. All it takes is a little bit of thought and a willingness to follow some guidelines. The #21DayShred: Your ultimate blueprint to building a rock solid, shredded body>>> Set a Goal First thing’s first. You have to figure out what your goal is. And just in case you forgot why you started training in the first place, it’s probably to accomplish one of three things—getting stronger, getting bigger or getting leaner. Are all these goals independent of each other? No. But it’s a good idea to put the majority of your efforts into one at a time. The Shred will be all about rapid-fat loss, so get yourself mentally prepared for hyperfocused workouts. Sets and Reps Once you’ve decided what training effect you are after, it’s time to lay out a rep and set scheme. If getting as strong as possible is your thing, you want to keep the reps lower and add more sets.

10 Healthiest Ethnic Foods

Traditional Indian and Thai foods use a combination of spices with powerful anti-cancer properties, while Italian dishes serve up healthy amounts of lycopene-loaded tomato sauces that decrease the risk of prostate cancer and increase sperm count. Who knew a little marinara could be so beneficial down there? Here are some other ethnic foods that can help add years to your life, and diversity to your dining experiences.

Vitamin or Hormone?

As for VDRs in muscle tissue, limitations of technology have left the question somewhat open, yet there is compelling reason to believe that they are there. For example, the enzyme required to convert inactive vit D (D2) into active vit D (D3) is found in muscle tissue. And many studies have indeed found DNA from VDRs in skeletal muscle cells. To further establish this fact and to see if vit D3 may actually have an anabolic effect, researchers carried out an in-vitro study using muscle cells, insulin, leucine, and vit D.

10 Dirty Talking Dos and Don’ts

Talking dirty is a skill that all men should master; it’s a great way to turn her on or spice things up in the bedroom. But it’s not easy, and there’s no right or wrong way to do it because every relationship is different and every woman likes different things. There’s a fine line between dirty talk and disgusting talk, and it’s hard to find a balance. To help you find the right words to say, we spoke with a handful of dirty-talking ladies about erotic conversation and found that there are some dos and don’ts that most women can agree on.

Dave Tate's Six-Week Bench Press Cure

"This is the United States of America," he bellows. "Like it or not, the bench press will always be the most popular exercise. Too bad everyone sucks at it." From Dave Tate's Six-Week Bench Press Cure on Full program and more at

3 Pointers for Building Your Own Home Gym

The equipment you purchase will be based on how much available space you have and how much your budget allows for. If you have a two-car garage and a big budget you can build an insane gym. By the same token if you have a small room and a small budget you can still construct a gym that will give you awesome results.

3-Day Mega-Volume and Intensity Routine

Lighter loads and more volume (sets x reps x load) provide a hard workout without being too stressful, and they help you recover after weeks of highly intense training (low-rep sets with heavy weights). So you’re getting the best of both worlds in this program—big pumps one week and big weights the next. On volume weeks, the weights will feel easy, since you’re coming off a week of heavy training. On intensity weeks, you’ll feel strong and focused because you’ll have to work up to only one or two hard sets. This back-and-forth undulation not only keeps your muscles guessing and prevents overtraining, it also provides a mental break and makes training more fun.

The Best Nutrition Bars for Weight Loss | Eat This Not That

KIND Bars are one of the most popular brands out there–for good reason. They’re made with “powerful” ingredients like almonds, dark chocolate, honey and molasses. While some have a slightly higher calorie count–the bars range from 150 to 230 calories–they pack impressive amounts of protein, so they’re sure to take the edge off even the meanest midday hunger. And while your sweet tooth will be happy with flavors like Caramel Almond & Sea Salt and Peanut Butter Dark Chocolate, these chewy snacks aren’t just for sugar cravings; savory options like Honey Smoked BBQ are also available.

6 Best Fats for Losing Fat

Yes, you need to eat fat to lose fat. But not bacon and fries. Here's what needs to be on your plate.

5 Reasons Your Squat Sucks

Not getting the results you want from the king of leg exercises? Here are some likely culprits.

Flex Lewis presents first Project Flex camp, Part 1

Part 1 of 2: IFBB Pro Flex Lewis presents an inside look at the first ever PROJECT FLEX two-day camp located at his private training facility in Boca Raton, FL. A limited number of VIP guests were treated to an up close and personal flextraordinary experience with the Champ including a nutrition and training seminar, with a Q&A session and 1 on 1 hands on instruction. Info, dates + tickets

11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

Horse Meat, and 25 Other Unsung Proteins Every Man Must Try

Andrew Zimmern, host of the Travel Channel series Bizarre Foods, makes a case for eating snails, beaver, cuttlefish, and even donkey

11 Weird Side Effects of Healthy Foods

Sure, healthy foods have phenomenal benefits on your mental and physical health, but they also have some weird side effects. Do you know what foods can disrupt your sleep, or which ones can boost your brain's ability to ward off disease? 

How to Work Out After Any Injury

Being injured sucks. Almost as rough: Coming back to the gym post-injury. After all, you’re set back from where you were, and even after rehab, the strength in the injured body part won’t be the same. Steve Saunders, founder of Power Train , has coached numerous major league sports players back to playing form post-injury. Whether you're coming back from a shoulder injury, Illiotibial Band Syndrome, hamstring strain, or another common injury, his advice can help you too. Click through the slides below to find your injury. Then, do each of the recommended moves in three sets of 10, taking a minute rest between sets. Aim to work these into your routine two to three times per week. Injuries and comeback time will be different for everyone so talk to your doctor if you're still feeling pain or not seeing improvements.  And by all means, start easy and be careful! Another setback is way worse than a little wounded weight-room pride.

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59 Save Your Back, Blast Your Traps
60 John Cena Doesn't Squat 600 Pounds, Still Inspires
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63 Branch Warren on Twitter
64 Quiz: Are You Addicted to Porn?
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