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How A Flexible-Dieting Bikini Competitor Really Eats

Ever wonder what bikini competitors do to prepare for competition? NPC competitor and fitness coach Taylor Chamberlain takes you through a full day of eating as she prepares for her next event.

Watch: Latest trailer for 'The Last Knight' reveals secret history of the Transformers

To save the future, Mark Wahlberg will need to learn about the past.

Innov8 – Cutting Edge Nutraceuticals

believes that there is an athlete in all of us.  This finely tuned and precision-made machine that we call our human body is capable of achieving anything!  Through science-based research and development, we are innovating the sports nutrition world with cutting-edge products that are guaranteed both safe and highly effective.

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Take This Drug Once a Day | T Nation

Plain old aspirin might be able to help, though. Sun-baked Australians, who take things like skin cancer personally, have found that people who used aspirin at least twice a week for five years saw their risk of skin cancer reduced by 60%, while those that had used it daily for at least 5 years saw a reduction of 90%. These benefits allegedly start to show up after as little as one year of use.

Built for the Beach 3.0: Shredded abs and athletic brawn

For part one: Pick a specific rep number between 8 and 12. Find a weight in which you can execute the exercise to “failure” for that rep number you chose. For your first two weeks, be consistent with the rep number and weight you select. This will change in the weeks to follow.

Tip: The Best Overall Deadlift Style | T Nation

The sumo deadlift is a hybrid between the two. Your hips start closer to the bar (especially if you think about pushing your knees out to get to the bar, versus pushing your hips back), and you're also much more upright. You may find that the sumo gives you the best blend of quad, glutes, hamstring, some lower back, and even some adductors.

Tip: Train Outside | T Nation

Why? First, you'll never ever see anyone else except those in the cozy confines of your gym. If you're the biggest guy at the "fitness center" with your guns measuring 15 inches around, you might never be inspired to go beyond your current regime of bench, curl, bench, curl, bench, curl. Recently, I saw a young woman do 21 straight pull-ups and immediately decided that I certainly had been dogging this exercise.

Skwat Form Check

Top of my work sets, 415 x 3

Too Tired To Train? Look For Supplements With These Ingredients

When you're looking for an energy boost, caffeine is a great choice—but it's not the only one. Check out what commonly used supplement ingredients make the list alongside caffeine!

Instagram post by Shawn Ray's Hawaiian Classic • May 18, 2017 at 3:05am UTC

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show , they are actually gawking at more tri than bi.

The 4 Essential Bodyweight Core Exercises

Are you looking for seriously defined abs or to master advanced core training exercises? Then make sure you meet the minimum standards laid out here first!

10 Supps You Never Thought of

Also known as urtica dioica, stinging nettle root is a type of nettle that predominantly grows in South America. Your dad or grandfather may take it to relieve symptoms of his enlarged prostate and to reduce his blood pressure. But even young guys can benefit from using this supplement - stinging nettle root can help to naturally boost testosterone levels by keeping the testosterone molecule free from a carrier protein known as sex hormone binding globulin (SHBG). While SHBG helps testosterone stay in the blood longer, it also prevents it from binding with its specific receptors in muscle cells. By freeing up testosterone from SHBG, you'll experience higher levels of free testosterone in the body, which can induce muscle growth. Stinging nettle root also helps boost T levels by preventing its conversion to dihydrotestosterone. While testosterone has anabolic effects in muscle cells, dihydrotestosterone has negative effects such as prostate growth. Preventing this conversion by adding stinging nettle root to your supplement regimen means you'll have more anabolic testosterone available.

Men's Fitness on Twitter

Get your body ready for summer with these 10 total-body and body part-specific routines from Men's Fitness.

Men's Fitness Wire on Twitter

From the Octagon to the big screen? Guy Ritchie thinks Conor McGregor could become the next Jason Statham:

Men's Fitness on Twitter

Smash the limits of your current physique. Try these 5 high-volume workouts from from Men's Fitness to push your body to the next level.

Dr. Tom Bilella 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


No purchase necessary. Click here to see the full rules. Contest begins at 5:00 P.M. ET, May, 16, 2017, and ends 12:00 P.M. ET, May 21, 2017. Entrants must be a legal resident of the 50 United States or the District of Columbia and be at least 18 years old to win. Winner will be notified via Instagram messenger and must accept the prize within 24 hours, otherwise the prize will be forfeited.

Mike Titan O'Hearn on Twitter

H @HeathEvans44 if you ever need info on the Patriots just ask my friend Ashley. She's a big fan of that Boston basketball team …

Dwayne Johnson on Twitter

Yup, get a copy of GQ and recreate my cover shot. I'll rent out an entire theater for U and your friends for #Baywatch . Most fun pic wins …

Dwayne Johnson on Twitter

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The Rock and Logan Paul’s “THE SONG OF THE SUMMER” ft. Desiigner (Official Music Video)

When Dwayne “The Rock” Johnson sent Logan Paul on a mission to earn a place on the Baywatch team, no one knew that Logan would end up creating the "Song of the Summer" with Desiigner and a surprise guest! #BeBayWatch Watch the Baywatch Red Band Trailer! See where "Song of the Summer" began: Behind the Scenes!: SUBSCRIBE for more!: THE ROCK AROUND THE INTERNET Snapchat: Twitter: Instagram: Facebook: CHECK OUT THE HOFF's NEW SHOW CREW Executive Producers: Dany Garcia, Dwayne “The Rock” Johnson, Erin Lardy Executive Producers: Scott Brown, Mo Darwiche, Dan Weinstein Co Executive Producer: Clay Berryhill Directed by Scott Brown Produced by Scott Brown, Mo Darwiche, Erin Lardy, Dylan Sachse Production Manager - Troy Guthrie Song Written by Jean Baptiste, Scott Brown, Mo Darwiche, Desiigner, Georgia Ku, Logan Paul Song Performed by Logan Paul, Desiigner (Courtesy of Def Jam Records), and David Hasselhoff Director of Photography - Tristan Savage-Tate Editor - Ryan Moody Production Designer - Steven Tobler Costume Designer - Dagmarette Yen Coordinating Producer - Alex Nelson Associate Producer - Cyrus Polk Post Production Supervisors - Ryan Moody & Dylan Sachse Production Sound Mixer & Sound Designer - Thomas Snodgrass Post Production Sound Designer - TJ Jacques Los Angeles Hair and Makeup - Crystal Nardico, Alexis Lamborn, Maike Mohr, Miami Hair and Makeup - Marlene Castro, Anthony Douglass Hair and Makeup Assistant - Victoria Payne Dance Choreographer - Nico O’Connor Steadicam Operator - John Takenaka B Camera Operator - Alex Rodriguez 1st Assistant Camera - Kyle Klebe Aerial Photography - Cyrus Polk Gaffer - Brian Pelkey Key Grip - Matthew Carter, Kaleb Blakey Grip - Paul Salmons, Jeremy Savage-Tate, Israel Casanova Ruiz Visual Effects Artist & Animator - Natalie Roman Visual Effects Artist - Daniel Hashimoto Visual Effects Artists Lumen Actus Productions - Michael J.

Chalais Michaël on Twitter

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CHAIRlies Angels on Twitter

10 Things Women Are Too Shy To Ask For In Bed

Rather than being a sign of her wanting to dominate you, most women prefer this position simply because it feels amazing inside and out. Not every woman will feel comfortable asking to take the upper hand, so to speak, because they don’t want to risk feeling rejected by a man who may not like being on the bottom, says Overstreet. So do your girlfriend a favor and offer to assume the bottom position yourself — or ask if she would like to give getting on top a go. Chances are, when you observe the pleasure she can derive from this arrangement, your own pleasure will skyrocket in return. Not to mention, you’ve got a great view from down below.

10 bizarre-looking foods that are actually incredibly healthy

Brown and fuzzy probably aren't the features you favor in fruit. In fact, those are usually indicators you need to throw your fruit out—but kiwi's the exception. The fruit's bright green, sweet, and tangy taste more than makes up for its appearance, as does its impressive health profile. "The fiber in kiwifruit is a great source of prebiotics, helping to feed your friendly gut bacteria," Scritchfield says. Its fibers also behave differently than most other forms from fruits and whole-wheat food, because it has a very high capacity for holding water. "When you eat kiwifruit, the fiber swells and thickens in your stomach, becoming gel-like," Scritchfield explains. Say you're eating kiwi in a fruit parfait or a smoothie: The gel slows the digestion of food and sugars, resulting in better blood sugar control. It's also a powerful source of Vitamin C, Scritchfield notes.

Forget Weight-Watching Programs, the New Way to Eat Healthy is Instagram

Being accountable for your weight-loss and healthier-eating attempts has long been a successful strategy for dropping pounds and keeping them off. Multiple pay programs are out there and, if you stick with the meetings and consultations, they can largely be successful. But a soon-to-be released study has found that the popular—and free—photo-sharing app Instagram can be a useful tool for keeping people honest about their weight-loss and healthy-eating goals.

The Blond Bomber: Why We Do It

The smiles on the beaches were hard earned, and their payment was gained in the dark confines of gyms filled with heavy iron. Barbells and dumbbells were the source of resistance that built the muscles that built the men that built the magazine. We lifted the cold and noisy metal not for a moment on a page of paper, but for reasons, wonderful reasons, too numerous to count. Oh, heck! Let me give it a try.

The fittest cities in America: 2017

Minneapolis-St. Paul is first in the ACSM ranking and eighth in Fitbit’s (we averaged the rankings of Duluth, Rochester, Eau Claire, and Minneapolis). The Seattle-Tacoma area is fourth in the ACSM list and fifth on Fitbit’s (we considered Bellingham to be in the Seattle metro, even though it's closer to Vancouver, Canada). Denver holds the seventh spot in the ACSM ranking and the sixth in Fitbit’s (including Boulder in the Denver metro area). Portland holds eighth place in the ACSM ranking and 12th in Fitbit’s (including Eugene in the Portland metro area).

The Unconventional Workout for Arm Size

If you’re a sucker for biceps curls and need them to be in your program, then upping the octane by attaching some bands to your barbell or dumbbells would be a smart move. The science here is simple: In most weight-bearing exercises, there are different parts to the force curve. The amount of effort your muscles have to go through isn’t equal as you progress through the rep. In conventional curls, the biceps usually have very little work to do in the last 15 to 20 degrees of the movement. The hard part comes from the fully extended arm position until just inside 90 degrees. 

Muscle in Minutes: Legs

When I think of athletes with huge quads, I think immediately of Olympic lifters. The key to their quad-bloated success? They perform a ton of fronts, heavy. So we start the week off with heavy front squats to get the quads growing and move right on to hamstrings. The hamstrings are made of primarily fast-twitch muscle fibers, so a hearty diet of high-rep sets on leg curls isn’t really doing them any favors. It’s important to with stick with heavy weight, in this case via the Romanian deadlift, which targets the muscle across two joints (the knee and the hip). By the time you get to the lunges, you are pretty spent but it’s crucial to hit the glutes, hams and quads just a little more in this short of a workout.

9 foods that will beat belly bloat in 2 days

Ginger is nature’s digestive aid—so no wonder it’s found in many of the world’s spiciest cuisines. Ginger not only promotes healthy digestion but also relieves gas and bloating by giving your gut the signal to relax instead of contract. Add fresh or powdered ginger to your stir-fries, marinades, soups, and even your smoothies for a spicy (some would say fiery) kick that will help banish bloat.

8 Mass Ingredients

For most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building.

4 ways a massage makes you even fitter

Painful trigger points—which are common in the back—are created by old injuries and can be relieved with specific massage techniques. Trigger point massages help target areas that radiate pain, signaling the body to release these ultra-tight muscles and get blood flowing again.

Sumo Deadlift 765x5..

This was done after 3ct paused pulls. The training by Kabuki is either going to kill me or demolish all time world records.

Legs Like Jessie's: Hilgenberg's 7-Move Workout

I love this workout because it hits my entire lower body—quads, hamstrings, glutes, and even the adductors! And, although you're not going to directly train your calves, you'll get a lot of indirect calf action doing awesome exercises like squats, walking lunges, and step-ups. It's the perfect workout for those who don't want to spend all day in the gym but expect great results from their hard effort while they're there.

Less Is More

Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group. In fact, to my way of thinking, hitting biceps two times per week constitutes overtraining. If you truly fatigue a muscle during your workout, then it should require about a week to recuperate adequately before training it again. Still, I see so many guys training their biceps several times a week, with the same kind of work they put into their chest training, then they wonder why they’re constantly stuck at a plateau.

PHIL HEATH on Twitter

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My girlfriend's great in bed and a nice, fun person—but I can't see myself marrying her. Should I break it off?:

4 Myths Many Lifters Actually Believe | T Nation

Regardless of the goal, most people should do some ab work in their training. If you want to get stronger, be a better athlete, or just look better, it should be part of your workouts. However, there are exceptions. Just like some people don't need to directly train their biceps to make them grow, some people don't need to train their abs. There are some who have a naturally very rigid midsection and who won't benefit from ab work. But these are the exception, and your training should not be based on the exceptions.

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Today's Workout 53: The landmine variation circuit for total-body mass

In this landmine-only routine, you'll take on variations of rows and squats to blast your biceps, shoulders, back, and legs. And if you don't have a landmine, don't let that stop you—you can wrap one end of a barbell with a towel and stick it in the corner of the gym to keep everything in place.

Close-Grip vs. Wide-Grip Upright Row

Researchers from Memphis University measured muscle activity of the front, middle, and rear deltoids, as well as the upper and middle traps during upright rows performed with a close grip (half of shoulder width), a shoulder-width grip, and a two-times wider-than-shoulder-width grip. With the two-times shoulder-width grip, the muscle activity of both the middle deltoid and even the rear deltoid increased by more than 20% compared with the close grip. Also, the wider grip increased muscle activity of the upper traps.

Muscle & Fitness on Twitter

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Instagram post by Pauline Nordin • May 18, 2017 at 2:39am UTC

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7 surprising sugar bombs

The average pulled pork sandwich contains about 18g of sugar. Combine that with lemonade or sweet tea for lunch, and you’ve hit your sugar ceiling for the day. “We don’t often consider condiments and sauces sugar hotspots, but these pockets can add up quickly and push us past our daily intake limits,” says Blatner, who points out that even a teeny-tiny Ketchup packet contains 2g of sugar. So if you’re planning on BBQing, measure a limited amount of sauce to use in the dish, then coat the meat using a brush to spread the sauce evenly. Also, plan to avoid other sugar sources throughout the day, from breakfast muffins to yogurts.

Curls Curls Curls!

When it comes to building sheer mass, there is no better exercise than the barbell cheat curl. I would start the movement with a barbell at thigh level, shoulder-width grip, and nudge it into motion with a slight “kick” from my body. I’d choose a weight that was too heavy for me to curl using strict form, but not so heavy that I had to rely solely on body English to get the weight from point A to point B. The idea behind cheat curls is to get the barbell past your sticking points and let your muscles get stressed fully at the points where they would normally find the exercise easy. Because you’re stronger during the negative phase of a lift, the heavier weight used for cheat curls also lets you work the biceps during the all-important downward half of the movement.

Instagram post by Ronnie Coleman • May 18, 2017 at 1:21am UTC

5 Reasons to Work Out With Your Partner

If your schedule is overwhelming, make time with your significant other work a little harder (literally). Catch up on your day over a brisk jog around the neighborhood. Plan vacation details while knocking out a strength circuit in the weight room. Sign up for a yoga class together and simply enjoy each other’s company in meditative silence. By making date night pull double duty, you won’t have to feel guilty about skipping the gym for couple time, or vice versa.

10 Reasons Bodybuilders Are Bigger Than Powerlifters | T Nation

Sure, pro bodybuilders take large amounts of performance enhancing drugs, but so do powerlifters. Perhaps bodybuilders take higher doses and use a wider array of compounds, but many claim to use moderate doses and stick to the basics, so whether this indeed plays any role is unknown.

10 Things You Didn’t Know About Carbs

Sugar alcohols, synthetic carbs that are diabetic-friendly and found in “sugar-free” or “no sugar added” foods, contain zero sugar and alcohol. They taste sweet and have about one-half to one-third fewer calories than sugar. Common forms of sugar alcohols include sorbitol, isomalt, and xylitol, which can be found in cough drops, ice cream, and chewing gum. Xylitol is known to cause upset stomach, bloating, gas, and diarrhea.

Carbon by Layne Norton Prep at - Best Prices on Prep!

A great example of this is using Carnipure as the source of l-carnitine. Other forms of carnitine are very popular in supplements, but usually that is because they are less expensive to incorporate. L-Carnitine L-Tartrate found in carnipure however is the only form of carnitine demonstrated to support recovery, decrease muscle soreness, support performance, and increase androgen receptor density in muscle cells*. Is it more expensive than some other forms of Carnitine? Yes. Could we ‘get by’ on some of our claims using other forms of carnitine that were not used in clinical research? Absolutely. Would we feel good about it? Absolutely not. That’s why in every Carbon product you will only find the highest quality, clinically backed ingredients, so that you can be sure that you are getting the most effective, science based, products on the market*.

52 10 Rules to Control Your Appetite
53 Top 10 Moves for Fast Pec Growth
54 Men's Fitness on Twitter
55 Best Moves for a Bigger, Stronger Back
56 Best Traps Ever
57 6 Exercises For a Strong, Healthy Butt | T Nation
58 Saturday Legs
59 Muscle & Performance on Twitter
60 Wednesday Night Chest, Shoulders & Triceps
61 USA Weightlifting on Twitter
62 Will's No-Frills Contest Prep Thread
63 Your Perfect Body Game Plan: The Tapered Torso
64 Deconstructing the Deadlift | T Nation
65 The 5 Toughest TRX Exercises for a Full-Body Workout
66 Alpha Male® - Maximum Strength Pro-Testosterone Formula - Biotest
67 Recovery for Compound vs. Isolation Exercises
68 Brycen Papp on Twitter
69 Layne Norton, PhD on Twitter
70 Mix Different Strength Qualities in One Workout or Not?
71 10 Most Annoying People in the Gym | T Nation
72 Jamie Montgomery on Twitter
73 O Americanos on Twitter
74 Double Trouble: How to Work Out Twice a Day
75 3 ways to demolish a CrossFit competition, according to a CrossFit Games champion
76 Arnold's Classic Chest Routine
77 Kai Greene on Twitter
78 Men's Fitness on Twitter
79 Kai Greene
80 Layne Norton, PhD on Twitter
81 Marisa Inda on Twitter
82 John on Twitter
83 Muscle & Fitness on Twitter
84 Weekly Twitter Giveaway Terms And Conditions
85 Men's Fitness on Twitter
86 FLEX on Twitter
87 Men's Fitness on Twitter
88 Muscle & Fitness on Twitter
89 Ep 104: Gettin' Diesel With Smitty
90 Are Planks Overrated?
91 Tips For Arm Training by Maxx Charles
92 8 foods that'll never make you fat
93 Skyrocket Your Bottom-End Squat Power
94 Muscle & Fitness on Twitter