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Learn 2 Lift + Underground Strength Coach Cert • Zach Even-Esh

Two of The Best in the Business Combine to Drop REAL Knowledge Whether it's the pro leagues, Division I, or the Olympics - if you want to know what it takes for an athlete to get to the top, don't miss this one. The Barbell. Kettlebells. Dumbbells. Programming. Odd Objects. The Art of Coaching. Business …

This Average Joe Got Jacked

Years of yo-yo dieting left Joe feeling defeated. It wasn't until he hit the weights that he understood the true definition of flexible dieting.

Chef Robert Irvine: Chicken 3 Ways

Chef Robert Irvine's new series shows you how to add variety to your favorite meals by cooking them three ways! Try these three chicken marinades to add a punch of flavor to an otherwise dull protein.

Watch the New 'Wonder Woman' TV Spot

The action-packed, badass, and funny preview is the most exciting yet.

6 Finishing Moves For The Pump Of Your Life

Don't let your workout fizzle to a stop. Keep burning to the very end with these unique finishers that require minimal equipment.

Boost Muscle Growth & Strength with Phosphatidic Acid

Because of the potential of PA supplementation for muscle growth, several groups have investigated its muscle-building capacity. One seminal study by Hoffman et al. 5 looked at the influence that soy-derived PA had on muscle growth and strength in 16 test subjects with significant weightlifting experience. The subjects were split into two groups, with one group receiving 750 milligrams of PA per day and the other group taking a placebo. During the experiment, each subject lifted weights four days a week at 70 percent of their one-repetition maximum (1RM) for all lifts during the entire eight-week trial period. Each subject was tested for strength and body composition at the end of the experimental period. The results showed that subjects ingesting PA demonstrated a 12.7 percent increase in squat strength and a 2.6 percent increase in muscle mass, while subjects consuming placebo showed only a 9.3 percent improvement in squat strength and a 0.1 percent change in muscle mass. Results from this study strongly indicate that PA ingestion combined with resistance training enhanced size and strength.

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Top News
1
Calorie-Crushing Body-Weight Workout

Challenge yourself with this body-weight workout you can do practically anywhere. There are only three exercises, but you will still burn a ton of calories, and push your muscles to exhaustion.

2
Simple But Brutal: The Workout Plan | T Nation

There's a legendary old-school plan called Super Squats which claimed you could gain 30 pounds of muscle in 6 weeks through high-rep squatting. Now, the odds of that happening are about the same as winning the lottery. Nonetheless, working through six weeks of high-rep squats has value. If you haven't been doing high-rep squats, you'll see some significant increases in lean mass. As a bonus, you'll learn how to endure, and even appreciate, truly hard work.

3
The Cure for Puny Calves | T Nation

This is what I did for years at home and it took my calves to cow level. If you have stairs in your house, do this twice a day. However, I do caution to not get crazy at first because if you haven't been doing really hard calf training the soreness can be debilitating. You won't be able to walk properly! – Paul Carter

4
Tip: Nail Your Upper Glutes | T Nation

Train your maximus, but don't forget about your medius. Hit the upper glutes hard with this unique exercise variation.

5
The Truth: How To Burn Abdominal Fat!

It's the million-dollar question, and many companies are making more money instead of offering answers. But you don't need to spend a dime to tighten and tone those abdominals, though. You only need to understand a few things about the human body.

6
Tip: Obey the Mirror Rule | T Nation

The mirror is sacred. The heavier the weight, the more sacred it gets. Not for vanity's sake, but as a tool. For many lifts, your form is going to be more controllable if you can see what you're doing. Seasoned lifters know this and that's why we stay out of the way of someone doing a heavy set in the mirror. For anyone else, that means don't get between them and the mirror!

7
16 Of The Best Fitness Tips Ever!

"Think of it this way: Would you rather be a player who has a sensational game every once in a while, or one who is consistent, game in and game out? There will be moments when you'll be a superstar, setting a personal best or just being on an all-time high for a few weeks. And then there are those other days. Just focus on building a healthy lifestyle and staying with it, and hang out with like-minded people who can help you stay on track—and vice versa. Stick with it, be consistent, and you will see results."

8
School of Rock: Dwayne Johnson's 7 Life Lessons

Here are seven young Dwayne Johnson teaching moments. Seven, because that’s how many dollars he had in his pocket when, at 23, he was cut from the Canadian Football League and found himself forced to start his life over from scratch, this time as a professional wrestler. Seven, because so significant is the number to him that he named his company Seven Bucks Productions. And seven because, of course, the issue you now hold marks our Man of the Century’s seventh Muscle & Fitness cover .

9
The best types of cardio workouts for weight loss

“By the numbers, a 180-lb. man can burn about 940 calories in an hour while running an 8.5-minute-per-mile pace—or 7 mph on the treadmill for an hour,” says Ryan. “This would be a nice, long run to do every couple of weeks to keep up your aerobic capacity, but it involves a lot of mileage for the time and effort put in.” The cons: Running at this pace can also break down muscle and subject your body to lots of pounding. “If you’re looking to add in a long run every once in awhile, by all means do so, just opt for trails or softer surfaces than cement and blacktop,” he says.

10
Tip: Build Your Grip & Forearms Like This | T Nation

Light weight and high reps is the best way to go with these exercises. Three sets of fifteen each arm is great. Even if you don't really want to dedicate part of your session to it, you can just throw it in when resting between sets of squats. It's not that taxing so it won't be detrimental to your next set, unless it's one-rep max day.

11
Tip: The Goblet Squat Test | T Nation

If you can pass this relative strength test, get the bar on your back. If you can't, work on your movement quality, bring up your weak links and then do a barbell squatting. Of course you could also be too fat, so work on that too.

12
Instagram post by Andrew Wary CSCS • May 2, 2017 at 10:21pm UTC

13 Shawn Ray

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14 Hidetada Yamagishi IFBB Pro

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15
7 workout strategies to burn fat and build muscle

Ever notice guys at the gym rolling their muscles on a lacrosse ball? It's a worthy habit to adopt, because rolling improves your soft-tissue quality and extensibility. Rolling is also very effective at removing scar tissue, adhesions, and trigger points—thereby freeing up your muscle to grow and get stronger.

16
Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

17
A dose of testosterone makes men more impulsive

Recent research that appeared in the journal Psychological Science has shown that upping T levels can make men more likely to make judgments without ruminating on whether the decision is the right one. The study featured 243 males, some of whom got a dose of testosterone gel or a placebo before they were tasked with a cognitive test. The test featured questions that, at first glance, seemed straight forward, but contained twists that, upon further reflection, would become more obvious. Participants were given $1 for each correct answer and an additional $2 if they got all of them right.

18
12 Overlooked Foods You Should Be Eating - Biotest

Liver is also a great source for all of the fat soluble vitamins, A, D, E, and K, which play important roles in maintaining a strong immune system and regulating hormone levels. Mineral deficiencies can also become quite common for athletes undergoing intense training regimens, namely iron for females and magnesium for males. Liver provides a high source of calcium, iron, phosphorous, potassium, magnesium, and zinc. These minerals are vital for oxygen transport, muscle contraction, and maintaining the body's normal fluid balance.

19
Men's Fitness 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

20 Shawn Ray

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21
Bodybuilding.com 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

22
7 Best Bodybuilding Foods

PREPARE IT:  Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands. For this six-egg-white omelet recipe, crack six eggs into a medium-sized bowl. Next, using clean fingers, lightly grasp the yolks, lift them out one by one, and discard. With a fork or whisk, whisk the egg whites with salt, pepper and any of your favorite herbs until well combined and a few bubbles have formed on top. Spray a medium nonstick skillet with cooking spray. Place it over medium-high heat and add egg whites. After about 15 seconds, reduce heat to medium. Pull in on the edges of the omelet with a spatula and slightly tilt the pan so the uncooked egg runs under the cooked portion. Continue this around the perimeter until most of the uncooked egg disappears. Then fold the omelet in thirds, as if you're folding a letter to fit it into a business envelope. Using the spatula, carefully slide it from the pan to a plate and eat it immediately.

23
8 Weeks to Six-Pack Abs: The Diet

Aim to consume roughly 16 cups (1 gallon) of water over the course of the day. Consuming large amounts of water over a short period of time can make you feel physically full and interfere with your eating plan; be sure to spread out your water and write it down in a food diary so you can stay on top of your intake.

24
Men's Fitness on Twitter

Want to take a break from the grind? Put your body to the test with these 10 workout challenges from Men's Fitness.

25
Science Says Booger-Eating and Nose-Picking is Healthy

So, it turns out that snot is actually full of bacteria that helps your teeth, immune system, and overall health.

26 Shawn Ray

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27
Muscle & Fitness 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

28
Mr. Olympia LLC 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

29
MD Recipe: Protein Dessert Pizza - Biotest

If you're interested in building muscle, being lean, and actually enjoying food that supports those goals, then our protein dessert pizza is for you. The recipe consists of an oatmeal vanilla crust topped with cream cheese and raspberry frosting. Both are protein packed using Metabolic Drive Vanilla .

30
Seven Nutrition Facts to Boost Your Gym Work

Nutrition experts recommend reducing intake of red meat in the diet because it is high in cholesterol and saturated fat, which promotes coronary artery disease. A Cleveland Clinic study led by Stanley Hazen found that carnitine, a popular athletic supplement and component of red meat, also triggers heart disease. Bacteria in the gut break down carnitine to trimethylamine-N-oxide (TMAO), which promotes arterial disease by increasing cholesterol deposits in the arteries. High TMAO in the blood was a good predictor of heart attack and stroke. A study by the same research group showed that gut microbes also metabolized phosphatidylcholine, another athletic supplement, to TMOA. Administration of antibiotics decreased TMOA levels. Carnitine is a popular athletic supplement. However, a joint position statement from the American Dietetic Association and the Dietitians of Canada concluded that carnitine does not improve athletic performance. It might also promote heart disease. Further research is warranted. (Nature Medicine, 19:576-585, 2013; New England Journal of Medicine, 368: 1575-1584,

31 Shawn Ray

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32
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

33
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.

34
Instagram post by James Smith • May 2, 2017 at 2:52pm UTC

35 Shawn Ray

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36
Men's Fitness on Twitter

Meet @PerformixDriven athlete Craig Adam Eveland, a military dog trainer who eats, sleeps, and lives fitness. http://ow.ly/bBOJ30bh93s  pic.twitter.com/3Oi18AuFCX

37
Sagittarius Horoscope for Tuesday, May 2, 2017

Tuesday, May 2, 2017 - You can see the distant horizons today, but have little inclination to visit them. You must singularly focus on your immediate surroundings, dealing with one subject at a time. Nevertheless, you don't possess the patience to continue concentrating on the tiniest minutiae when you want to be wrapping your mind around the entire picture. Generalist thinking will need to wait; like it or not, the devil is in the details.

38
Generation Iron 2 (DVD)

Available May 12th. Own Generation Iron 2 on DVD so you can relive each epic moment over and over again!

39
Kai Greene on Twitter

#BROOKLYN ON MY BACK!!! WE'RE COMIN' FOR EVERYTHING!!! You've been put on ALERT - #320 #POUNDS , that's three hundred and twenty pounds pic.twitter.com/oAzNu41sJ4

40 Shawn Ray

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41
The 3-day full-body detox workout program

Forget the headache and upset stomach—a little aspirin, some water, a mid-day nap, and you'll be fine. No, it's those 600-800 empty calories you put in your diet (and that's just from the beer). Once you've shaken yourself back to reality and gotten over the guilt, it's time to get back at it in the gym. That's where the DETOX plan comes in.

42 Shawn Ray

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43
Instagram post by @therock • May 1, 2017 at 10:54am UTC

44
Hidetada Yamagishi 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

45
7 Reasons You Need HIIT

Most people aren't used to pushing their bodies into the anaerobic zone (that lovely place where you can't breathe and you feel like your heart is trying to jump out of your chest) but working this hard is super good for your heart. In a 2006 study, researchers found that after eight weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study while maintaining the same pace. HIIT taxes both your aerobic metabolic system and your anaerobic processes, which is what you need for optimal cardiovascular benefit.

46
7 stylish-as-hell shoes you can wear to the gym: Spring 2017

An iconic shoe that’s seen little change since its inception in 1917, Converse’s classic Chuck Taylor All Star High Top is just as popular among the stylish set as it is among the punk powerlifters grunting in the corner of your gym. The OG basketball shoe is still made from light but durable canvas, and its many eyelets offer plenty of lacing options that can add some extra support to the otherwise minimalist shoe. The thin rubber outsole—yeah, it was "minimalist" before it was cool—offers lots of traction and durability, which makes the Chuck T popular among old-school iron dogs who like to feel grounded during big deadlifts. The rubber toe cap also offers a bit of a buffer so burpees and mountain climbers don't scuff up your shoes. There's a reason lifters have been rocking these kicks for decades. ($55, nike.com )

47
10 Ways To Burn Fat And Keep It Off For Good

Running for an hour may burn more calories than a one-hour strength workout, but weight training causes you to keep burning calories for days after the workout is over. Repairing and rebuilding the damaged muscle fibers requires energy—that is, the calories you’re consuming, which might otherwise be stored around your waist. On top of the metabolic effect, weight training boosts your natural fat-fighting hormones like testosterone and growth hormone. 10 METABOLISM BOOSTING TIPS

48
5 Reasons WWE Superstar Emma is in Great Shape

Emma is a smash hit on social media with more than 2.5 million followers across the various platforms. Fans of her instagram (@emmalution) are treated to regular progress updates as she shares her latest pics and supplement recommendations.  Emma gets regular messages from males and females all over the world who are inspired to train harder by keeping up with the Australian superstar. Keep those posts coming, Emma!

49
3 side effects of sex you've never heard of

She was experiencing transient global amnesia, a rare condition in which one’s memory suddenly, but temporarily, disappears. This condition is incredibly rare, only affecting three to five people per 100,000 each year. Sex and other physically strenuous activities can cause it, but researchers aren’t really sure why. People with transient global amnesia don’t suffer any side effects (other than the temporary lapse), and their memory problems usually reverse themselves in as little as a few hours.

50
How Trail Running Can Transform Your Body

You don’t need to charge hundreds of miles of trails like Dean Karnazes or Scott Jurek to reap the body benefits of running off-road. Hitting the trail—even a smooth gravel, dirt or woodchip path—works your muscles, tendons and ligaments (and more) differently than running on the road or treadmill. And running trails that head uphill or down…you’re not only building your cardiovascular engine, but strengthening quads, glutes, calves, and core, too.

51 How to Perfect the Overhead Squat
52 The 21 sexiest women from the 2017 Met Gala
53 Low Carb Myths
54 15 best and worst wireless workout headphones of spring 2017
55 Build a Bigger Back With the Dumbbell Row
56 Is It Worth It?
57 Patrick Llaban on Twitter
58 Exercise face-off: Pullup vs. chinup
59 I got the epidural done
60 Zach Romero on Twitter
61 Tip: The Modified Cosgrove Complex | T Nation
62 Blast Your Biceps To New Highs
63 20 of the best superfoods for men
64 Barbell vs. Dumbbells: Which Should Come First?
65 Kevin Dickson on Twitter
66 Dwayne 'The Rock' Johnson Guarantees 'the Greatest Fight in the History of Movies' with Jason Statham in Future 'Fast & Furious' Movie
67 Breaking Down the Science: Why Creatine is Better Than You Thought
68 Stop Taking Multivitamins! | T Nation
69 The 25 best exercises for your lower abs
70 5 Ways an Unhealthy Diet Can Ruin Your Sex Life
71 Combat Crunch Bars by MusclePharm at Bodybuilding.com - Best Prices on Combat Crunch Bars!
72 The Cure for Stubborn Calves
73 9 of 'The Rock’s' Greatest Movie Roles and the Unique Body he Brought to Each One
74 Today's Workout 42: The dumbbell-only circuit to build total-body mass
75 Drax Attacks the Traps
76 Ric Flair® on Twitter
77 Instagram post by Joe DeFranco • May 3, 2017 at 1:16am UTC
78 The 21 best bodyweight exercises to lose weight and burn fat
79 Spring Strength Training
80 Zach Even - Esh on Twitter
81 Rutgers Athletics on Twitter
82 Smell What The Rock is Cooking
83 Kevin Levrone's Training Philosophies
84 Official Muscular Development Magazine
85 Joel Seedman on Twitter
86 Bodybuilding.com on Twitter
87 How Often Should I Change Reps?
88 Train Like the Rock: Dwayne Johnson's Arm Routine
89 Football Summer Training Overview
90 Posture Power: How To Correct Your Body's Alignment
91 Complete Sports Conditioning with Mike Boyle
92 D Simms on Twitter
93 3 of our favorite kettlebells for your next workout