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Today's Workout

The barbell is the best (and only) tool you'll need for this routine.

The Elimination Workouts: 3 routines that reconstruct your body

You can't spot-reduce, but you can muscle-produce. Rebuild your skinny chicken legs, flabby man-boobs, and pudgy love handles for good with these no-nonsense regimens.

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.

A Powerful New Way to Squat | T Nation

Clusters are also effective because they give you a lot of "first reps." When you do a big lift, the first rep is pretty much always harder than the second and even third rep (unless you're in the 92-100% range). A lot of people rely on the first rep to get everything right, but if you're a powerlifter or weightlifter you only have that first rep, so you want to be efficient. Clusters make every rep a "first rep" because you reset and set-up before every repetition.

Bodybuilding: A Reality Check | T Nation

Well, from my experience, when a normal guy has a full six pack (or full abdominal definition) he still has about 20 pounds to lose to look ready for the stage. So our 220 guy would most likely need to drop down to 175 to be contest ready. An IFBB pro friend of mine competes in the 212 class and at 235 he has full abs and drop down to about 208 in contest shape.

Fast Starts

Making a huge first impression is one of the hardest things to do in pro bodybuilding. Each year a new crop of rookies joins the IFBB Pro League, still basking in their amateur success. But the moment they step on a pro stage their expectations change. Almost all of them watch veterans pose in first callouts. Many will wait a torturously long time to hear their numbers called. However, there are rare exceptions. Check out the list of the 16 men who won their debuts in professional open IFBB contests since 1978 (the first year of an expanded pro schedule). It illuminates just how rare Mamdouh Elssbiay’s accomplishments were last year and how unique Phil Heath’s two-for-two was in 2006. Spoiler alert: They’re the only two men from the past two decades on our countdown of the 10 best rookies of all time. That just goes to show you how difficult it is to make a big first impression in the big league.

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.

The 7 Smartest Workout Tips of All Time | T Nation

Grab a pull-up bar at about shoulder width, keep your shoulders down and back in a solidly packed position, and enjoy the vertebral decompression effects of just hanging around. Ideally, find the highest pull-up bar you can. Extend your entire body out nice and straight for the most benefit. If you're too tall or the bars in your gym are all too low, extend your legs out slightly in front of you with your feet just off the floor rather than tucking your feet behind you.

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: Squat With This Bar | T Nation

The safety squat bar doesn't get the respect it deserves. It's often viewed as a piece of equipment for injured people. But it's actually one of the most valuable tools in the gym. Use it to increase your lower body strength and put size on your glutes, hamstrings, and quads. Here are a few benefits:

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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.

The Importance of Zinc for Bodybuilders

Bodybuilders should get in at least 30 milligrams of zinc daily. You can take zinc as a stand-alone or as a part of ZMA or your multivitamin. When you supplement ZMA, remember to take it on an empty stomach, preferably before you hit the sack. When you want to increase your zinc intake through food, the chart below features some of the best sources.

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

Tip: You're Missing This Protein | T Nation

However, if you tease the info apart a bit, you see that collagen has huge amounts of certain amino acids, glycine in particular, that humans are often short of and that are crucial to the production of collagen. So in this case, the raw form of the very substance you're lacking is broken down in the digestive system and some of it is then used to make the very same thing, in this case collagen.

Tip: The Right Rest Period for Strength Gains | T Nation

If your main goal is strength, the length of the rest intervals should be long enough to allow the nervous system to recover almost completely, but not so long that you lose what's called the post-tetanic potentiation (PTP) effect. This refers to the phenomenon by which your contraction strength potential will be increased for up to five minutes after a heavy set because of a greater neural activation.

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Tip: Why You Need Sled Work | T Nation

Drag it. Push it. Sprint with it. Load it ridiculously heavy. Doesn't matter, just do it. Here's why.

The ultimate arm workout program

Inflate your guns with this 2-day pump-up plan.

5 Things You Should Know About Walnuts

4) Lightly toasted walnuts make an excellent addition to a number of dishes. Toss them in salads, add them to green beans sautéed in olive oil or sprinkle them on Greek yogurt. Alternatively, invest in some walnut oil. It’s expensive and not ideal for cooking (high temperatures degrade its flavor and nutrient profile), but it makes a great base for salad dressings.

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World's Strongest Man — Full Day of Eating (12,000+ calories)

#shawweek continues with an entire day of eating! Buckle up and prepare for a wild ride as Brian, for the first time ever, shows exactly how much he eats before a big training day! FOLLOW Mark Bell ➢ Instagram: ➢ Facebook: ➢ Twitter: ➢ Snapchat: marksmellybell ➢SHOP NOW: FOLLOW MBSlingshot, Power Magazine, and PowerCast ➢ Instagram: ➢ Instagram: ➢ Instagram: FOLLOW SuperTraining Gym & Athletes ➢ Instagram: ➢ Snapchat: supertraininggym FOLLOW Filipino Thunder ➢ FOLLOW Smokey ➢ Instagram: FOLLOW Fat Dan ➢ Instagram: FOLLOW TheNattyProfessor ➢ Nsima's IG: Created and produced by HMYB Media.

10 Nutrition Tips to Help You Get Huge

Take glutamine and creatine, and drink water to keep your body hydrated and your muscle cells filled with fluid. Glutamine and creatine help pump muscle cells full of water.

McGregor Inches Closer to Mayweather Fight by Applying for a Boxing License

Don’t look now, but it looks like we are on the brink of the fight of our lifetime, and we can’t wait.

9 Tips to Lose Fat Fast

Even though artificially sweetened drinks are calorie-free, drinking too many can actually hinder your fat-loss progress. It seems that beverages like diet soda mess with your brain’s ability to regulate calorie intake, causing you to feel hungrier than normal so you eat more total calories. Other research suggests that the sweet taste of these drinks can increase the release of insulin, which can blunt fat-burning and enhance fat storage.

The 5 Toughest TRX Exercises for a Full-Body Workout

Frankel says: “Most people don’t have the strength or balance it takes to do a single-leg squat on their own. TRX trains your ability to resist rotation in the hips and builds stronger hamstrings, glutes, and core because you have to resist the force of your torso tilting or rotating. Often, when you’re doing a two-leg squat with bodyweight, you default to your weakest link and don’t notice if one hip rotates a little bit because you can counteract it with the other. When you have one leg off the ground all your weaknesses are exposed, and you get immediate feedback. It develops durability because you can add more stress to muscle without adding more stress to the knees and spine.”

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Dwayne Johnson's Baywatch Delivers Rated R Jokes and Shirtlessness

Dwayne Johnson is finally releasing his passion project the Baywatch movie, and he confirms two very big cameos from the long-running series. Subscribe NOW to The Tonight Show Starring Jimmy Fallon: Watch The Tonight Show Starring Jimmy Fallon Weeknights 11:35 /10:35c Get more Jimmy Fallon: Follow Jimmy: Like Jimmy: Get more The Tonight Show Starring Jimmy Fallon: Follow The Tonight Show: Like The Tonight Show: The Tonight Show Tumblr: Get more NBC: NBC YouTube: Like NBC: Follow NBC: NBC Tumblr: NBC Google+: The Tonight Show Starring Jimmy Fallon features hilarious highlights from the show including: comedy sketches, music parodies, celebrity interviews, ridiculous games, and, of course, Jimmy's Thank You Notes and hashtags! You'll also find behind the scenes videos and other great web exclusives.

30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

The best supplements for your penis

Despite the name, horny goat weed actually helps improve your erection, not libido.  Botanically known as epimedium, this herb has been used by the Chinese for centuries to treat, among other things, low libido and erectile dysfunction. “A growing body of research shows that isolated icariin—the extract of epimedium—inhibits the enzyme phosphodiesterase-5 (PDE-5) and significantly increases nitric oxide synthase, helping to improve erectile function,” says Fisch. In fact, this is the same mechanism that Viagra works through (but the herb comes with a way better name).

The 'Beef is Bad' Myth - Busted!

Red meat is high in dietary fats and protein. For a time, science concluded (incorrectly) that heart disease was caused by consuming saturated fats. But that has been debunked. Not only are these fats not harmful, they provide the raw materials for hormones such as testosterone that support building muscle mass. In addition, a 10-ounce serving of beef contains about 60 grams of protein, depending on the cut. Of course, one of the advantages of consuming red meat is that the aminos are released for a long period, slowed by the complex proteins and, particularly, the fats contained in beef.

Amazing Transformation of Korean Bodybuilder Hwang Chul Soon

, but you've got to admit the physique of Korean bodybuilder and fitness model Hwang Chul Soon is pretty damn impressive. The big man's muscular and chiseled frame is drawing plenty of attention from admiring fans throughout the world. Chul Soon has

Sagittarius Horoscope for Thursday, May 18, 2017

Thursday, May 18, 2017 - You can finally see the light at the end of the tunnel. You're at a turning point where your actions have particularly profound impact. But your winning strategy must incorporate a wilder and crazier approach to life now that radical Uranus is creating chaos in your 5th House of Self-Expression. Don't let others dictate your strategy. If they do, it's up to you to take it back. Instead of playing someone else's game, stay ahead of the curve and play your own.

5 Easy Ways to Start Building Bigger Biceps

In addition, it can enhance muscle growth. Biceps are only maximally involved in the curl during the latter half of the range of motion. At the start of the curl, when the arm is fairly straight (180-degree angle at the elbow), the brachialis (deep muscle underneath the biceps) and brachioradialis (large forearm muscle on thumb side of arm) do most of the work lifting the weight up until the halfway point of the exercise, when the elbow angle is about 90 degree. The biceps do not do much of the lifting until just before this point and throughout the rest of the range of motion. When you load a bar with free weights you're limited to what the brachialis and brachioradialis can lift through the first half of the curl, which is often a lot less than what the biceps can lift from the halfway point and higher. This is why you can curl more on seated barbell curls, as discussed above. Using bands, however, allows you to start off with a lighter weight that gradually gets heavier the higher you curl it. This allows for maximal tension on the biceps when it counts and for maximal growth. You will feel this in the aching and burning of the biceps when doing curls with chains.

Meal Prep Hacks: 5 Healthy Recipes That Make Meal Prep Easy!

Week after week of clean eating can get, well, tedious. You can only down so much steamed tilapia and boiled chicken before you need a meal-prep makeover. When that time comes, lean on these recipes. You'll turn standard go-to ingredients like sweet potato, eggs, turkey, beans—and yes, even chicken—on their heads. Awaken your palette with these refreshing takes on your meal-prep staples!

Skyrocket Your Bottom-End Squat Power

Practically applied, when you perform the eccentric phase, you're storing up elastic-like energy that, when correctly released from your legs in the bottom position, can propel you upward. Often, when great squatters miss maximum attempts, they don't get stuck in the bottom, but rather at a few inches above parallel. This is because, while they may not be strong enough to squat the weight, they're skilled enough to use the pent-up elastic energy in their legs to get out of the hole.

15 ways to beat belly bloat in 2 days

Put down the fork between each bite and get rid of distractions like your phone or the TV while you’re eating. Whether you’re into the mind-body connection of mindful eating or not, these simple changes will help you de-bloat. You’ll end up eating more slowly so you swallow less air, and you’ll tend to eat less. That’s a double whammy in terms of reducing the air and extra food in your stomach that can bloat you.

10 workouts for a stronger back and abs

A strong back and great abs go together like summer and barbecues. And you're going to want both when you're hitting up all those barbecues, pool parties, and other shirt-optional events. But, shoring up the large muscle groups at the center of your body isn't just a vain, aesthetic thing: Both are key for warding off injuries and preventing the aches and pains that come from working out other muscles and everyday living. That said, you have to look beyond your mirror muscles and also strengthen the oft-neglected ones. "To build a strong back, you have to focus not just on the upper back muscles but your lower back as well for overall strength," says Alyssa Ages , athlete with PowerNYC Training and trainer at Global Stronman Gym , Epic Hybrid Training , and Uplift Studios . Rows (barbell and dumbbell; upright, bent, and renegade), good mornings, and back extensions—all moves incorporated into the following 10 routines—are some of the best exercises you can do for overall back strength. And when it comes to building a stronger core, just doing a million crunches isn't going to cut it (or get you cut), says Ages.

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5 Rules for Building Bigger Triceps

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

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.

Skwat Form Check

Top of my work sets, 415 x 3

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Deconstructing the Deadlift | T Nation

In a deadlift, the correct start position finds the hip angle more closed and the knee angle more open than in the low-bar squat bottom position, with the hamstrings stretched slightly beyond their resting length, allowing them to contribute primarily isometrically as they hold the back angle in place, as well as contributing to hip extension at the top of the pull as they return to their resting length.

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

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With this background, let’s look at seven of the best exercises for developing a terrific torso. If you haven’t directly trained your abs, or you’re simply not in good shape, you may have to hold off on trying some of the more advanced exercises, such as hanging leg raises. Also, because describing all the details about how to perform the finer points of these exercises is beyond the scope of this article, it’s best to seek out a qualified trainer to teach you how to do them.

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