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Built for the Beach v3.0: Your Workout Plan for Shredded Abs and Athletic Brawn

Put on extra mass this winter, or get lazy and softened up? Built for the Beach 3.0 is this year’s go-to for getting diced up and boosting performance.

Mike Hildebrandt's Superset Arm Workout

Mike Hildebrandt's superset combos will blow up your arms fast! By working biceps while you rest the triceps, you'll maximize workout efficiency and get a major pump going.

Quest to Look Like Incredible Hulk Backfires

Brazilian man's muscles turn to "rock" after he abuses toxic injections.

Get Huge with Evan Centopani's $100 Diet

Ride along in the shopping cart with IFBB pro Evan 'Ox' Centopani!

Multiply Lifting for the Broke College Student

Can drinking Natty Light and lifting in hundreds of dollars worth of gear coexist as a broke college student? Why, yes it can.

Finals Wrap-up Video | IFBB New York Pro 2017

Muscular Development's Shawn Ray & Ron Harris wrap-up the final results from the 2017 IFBB New York Pro.

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Top News
1
2017 IFBB New York Pro Bikini Call Out Video Report

2017 IFBB New York Pro Women's Physique Call Out Video Report

2
Tip: Make These Low Carb Brownies | T Nation

Lowering your carbs doesn't have to mean eating nothing but meat. There's still room for brownies. These have 5 net carbs. Recipe here.

3
Tip: The Cure for Hip Tightness & Immobility | T Nation

The lateral hip is also a commonly neglected area of self-treatment, as the glutes and hip flexors get all the attention since they're larger, better known muscles of the body. The smaller muscles of the lateral hip – largely the tensor fascia lata, the gluteus medius and gluteus minimus – surround two key nerves, the superior and inferior gluteal nerves. To access these areas, you'll also be addressing the gluteus maximus which attaches onto the lateral hip as well.

4
Instagram post by James Maslow • May 21, 2017 at 9:17pm UTC

5 Official Muscular Development Magazine

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6
5 secrets you're allowed to keep from your girlfriend

Whether you have an innocent crush or just notice your girlfriend's best friend looking like a knockout, keep it to yourself. "Do not tell your girlfriend this," Gandhi says. "It'll lead to bad feelings between you and her, and potentially even with her and her best friend." You can't help who you're attracted to, but you can help whether or not you act on these feelings and what you express out loud. Make your girlfriend feel confident and irreplaceable, not like you could trade her in for her friend.

7
2017 IFBB New York Pro Women's Physique Call Out Video Report

2017 IFBB New York Pro Women's Physique Call Out Video Report

8 Shawn Ray

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9 Shawn Ray

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10
Instagram post by Mathew Park • May 21, 2017 at 1:56am UTC

11
The Chin-Up Project | T Nation

Palms facing each other, as used when you do chins with a V-bar attachment or parallel chinning bars – will place more emphasis on the brachialis. This underlying muscle "pushes up" the biceps and makes your overall upper arm bigger. If your brachialis has been neglected, and it probably has, bringing it into play will result in rapid size increases, sometimes even up to an inch in upper arm size.

12 Shawn Ray

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13
Man Who Lost 160 Pounds Reveals His Full Fitness Plan

Adam Park always felt left out because of his weight. "I couldn't go on roller coasters, swim, ski, or snowboard," he remembers. "By my teen years, I didn't really have any friends. I was never bullied, but I still felt left out because my weight kept me from participating in most of the things kids my age were doing. I was shy, and having to hang back because of my weight added to that. It was very lonely."

14
6 Moves for Sick Lats

The breakdown: By supinating your palms (i.e. going with an underhand grip), you will activate your biceps muscles more than in any of the other pullup variations because your elbows remain close to your body and the range of motion is significantly longer than with other pulls. The lats fire from top to bottom on this move as you pull with the upper portion of lats at the beginning of the movement when arms are fully extended and then down through the lower lats as you reach the top position. The movement also targets the mid-back, traps and rhomboids making this exercise one of the very best for overall back development. Additionally, it may be one of the easier moves of the bunch because it involves so many muscles at that optimize mechanic positioning for pulling. A well-rounded back routine includes both overhand and underhand pullups. Try performing reps without your thumb wrapped around the bar to keep as much focus as possible on the lats instead of the biceps.

15
Argentine models Karina Jelinek and Paz Cornú turn heads in skimpy bikinis

Karina Jelinek and Paz Cornú caused quite the paparazzi frenzy on South Beach in Miami.

16
10 Week Plan for Getting Huge and Strong

Getting stronger now means that when you return to your normal workouts, you’ll use more weight than before, thus placing greater overload on the muscles for more growth. Just take a look the thickest and freakiest muscled bodies on IFBB Pro League stages — men such as Ronnie Coleman, Johnnie Jackson and Branch Warren, to name a few. The majority of the most massive physiques in bodybuilding have their roots in powerlifting and it’s no coincidence that these men sport muscles that really are as strong as they look.

17
25 Ways to Lose Fat Faster

Stop being lazy is a pretty general thing to say, right? Well, here’s what we mean: Do you always take the elevator every time you have to go up to the second or third floor? Yeah? Well, this time you’re taking the stairs, buddy. Have to grab that paper from the copier across the room? Don’t just wheel your chair over. Get up off your butt and walk there! There are any number of ways to quit being lazy and start burning away the fat: Switch to a standing (or treadmill) desk. Bang out a set of pushups or jumping jacks during the commercials when you’re watching TV. You get the idea. Just get up and keep moving.

18
Meet the ReeRomp, Reebok's very own version of the 'bro romper'

The athletic and footwear apparel company just launched its very own version of the dude romper, called the ReeRomp, which essentially means that the one-piece style is an official spring/summer trend of 2017—and it isn't going away anytime soon.

19
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.

20
Neck Training 101

A well-developed neck is synonymous with power and commands respect. Yet, very few ever take the time out to address the neck with specific training. By understanding a bit more about the functions of the neck and how it pertains to the rest of your training goals, you can put yourself in a better position to improve these important muscles. Flexion, lateral flexion, extension and rotation, folks – these should make it into your weekly training routine. So go ahead and gather ye turtlenecks where ye may – it’s time to toss them into the giveaway box.

21
How To Maintain Happy Hormones While Getting Lean

You may be thrilled when you drop body fat, but your hormones won't be. Find out what you need to do to maintain healthy, happy hormones while leaning out.

22
Strength Training, Bodybuilding & Online Supplement Store | T Nation

Eating more and training more can get you pretty far. But if you’ve stopped making progress, it’s time to reassess and do things differently. Here’s what may be putting your gains on hold.

23
Stay Anabolic

The results didn’t surprise me because previous studies have shown 20g of whey protein to maximally stimulate protein synthesis. What confused me was the seemingly poor response to 40g of whey. I would have thought 40g would’ve produced a strong anabolic response with blood amino acid levels not returning to baseline for six hours. Part of my confusion may have been caused by the authors of this study suggesting some sort of desensitization to high amino acid levels. This was in line with another theory previously put out by some researchers that there is a “muscle full” effect where despite high levels of amino acids, the cell stops synthesizing muscle protein. This did not bode well for folks like me who consume in excess of 300g of protein per day. Every meal I eat has at least 40g of protein.

24
The Best Moves for a Bigger Back: Part 1

That's because #5 is the difference between fighting through a crappy injury or lifting a long time with the greatest strength potential. Focus on the little muscles that balance and stabilize the joint and are responsible for the health of the shoulders and you’ll be golden.

25
No time to shower? Here are 5 grooming products to keep you fresh.

Whatever it is that’s keeping you from a cleaning, don't stress: You can still get fresh with the right lineup of products. Here are five options to stash in your gym bag, your car, or your desk to keep you smelling and looking good all day—even if the gym ran out of hot water.

26
T NATION on Twitter

Miss anything this week? Get caught up on all our newest stuff here: http://mailchi.mp/t-nation/the-weekly-dose-jmhip0pta6 … pic.twitter.com/jXpgl8D6OR

27
Arnold Schwarzenegger's Pectoral Perfection

Two other examples of incorrect technique are using too much weight and lowering the dumbbells too far to the sides.  The idea of using too much weight doesn’t need much explanation.  Flyes aren’t a power exercise, and if you can’t perform reps without excessively bending your elbows, you’re working too heavy. In this case, decrease the weight. If you’re struggling with 40-pound dumbbells, try 30s or 25s. Using too great a range of motion is the second recipe for disaster. Once you’ve lowered the weights to the point at which your hands are even with your shoulders or you can feel a moderate, not painful, stretch in the pecs, that’s far enough. Lowering too far puts way too much stress on the pectoral muscles, shoulders and biceps, not to mention the vulnerable shoulder joint itself. To avoid this, always lower the dumbbells slowly so that momentum doesn’t carry you past the desired range of motion. Again, as soon as you feel the onset of a stretch in your pecs, switch directions smoothly.  Remember, nothing sets your development back further faster than serious injury.

28
Week 3 Day 3 - Supplemental Training....

Since we got back from NYC my left knee has been killing me. Like really killing me. Im not sure what is wrong. The only thing I can figure is the amount of walking we did in a week has me more wrecked than I thought. Squatting this week looks to be out of the picture for sure. I will be icing, keeping it elevated, using my TENS and whatever else I can do to make it chill out. F$$k its always something!

29
Old-School Eats: Eat Like Arnold

What you’re eating now has room for improvement—it’s deficient in fruits and vegetables , and lower in protein than what Arnold would have eaten. In your new diet, the meals are designed to positively impact performance. we’ve also more than tripled your protein intake to give your body the material it needs to build new muscle tissue. Even back then, Arnold knew the importance of nutrient timing, utilizing a post-workout shake to improve the anabolic recovery process; you’re going to do the same. By increasing your protein and supplementing correctly, you’ll be able to introduce a new twist on a tried-and-true eating plan —and pack on slabs of lean mass.

30
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.

31
3 Reasons You Always Feel Hungry

You clicked on this article because you're hungry. All. The. Time. No sooner do you finish a meal than your stomach starts gurgling and growling, letting you know in no uncertain terms that you need pound back more food. It may make you wonder whether you have some sort of superhero metabolism, or if you're just not eating enough of the right foods at mealtime.

32
Hany Rambod's Tips to Supp Like a Pro

My clients take a fat burner supplement with 16 ounces of water 15–20 minutes before cardio. The fat burner consists of caffeine to help with energy, one or two pepper extracts to increase core temperature, and an appetite suppressant. If you’re sensitive to stimulants, L-carnitine is a nonstimulant fat burner. Add 2 grams to increase effectiveness.

33
Ciaran O'Regan 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

34
Will's No-Frills Contest Prep Thread

I'm sure you know though, the increase in cardio beats you up. I'm currently doing 35 mins fasted and post workout every day with the option to skip 1 day. My energy levels have significantly declined in addition to this increase. I've also added in the stairmaster a bit more lately, which may have some effect on my energy levels since my body isn't adapted to it yet. Yesterday I felt so hungry and weak on the stairmaster after about 30 mins but managed to push through to finish. I just kept my mind on 1st place but man...was probably one of the more mentally challenging parts of prep so far.

35
The 10 Best T-Shirts for Men to Wear in the Summer Heat

But, you also want to avoid creating massive—and eventually permanent—pit stains when running (or sitting) around in the humid, 100-degree weather. To do that, you want to steer clear of clothes that are made with 100% cotton; they'll absorb and lock in moisture causing your body temperature to rise and generate sweat. Instead, stick with attire that’s made with natural fibers (like linen, merino wool, and chambray); they're lightweight and let your body breathe. Opt for performance-enhancing materials, like quick-drying and moisture-wicking technology, to repel any sweat that still manages to seep out. And consider lighter colors, as they reflect light and heat.

36
The 30-minute abs workout

Got half an hour, three times a week? Follow this routine for a belly-busting, torso-tautening, molded-in-steel midsection.

37
5 Lat Pull-Down Variations For An Impressive Physique

If you have the time, try adding a few sets of single-arm lat pull-downs toward the end of your workout, using a lighter weight and slowing down the tempo. With each repetition, hold at the bottom for a few seconds before slowly releasing back up to the top. You'll take full advantage of the strength and muscle-building effects this variation has to offer.

38
Optimal Approach to Postcontest Rebound

Now let me explain to you what Scenario 3 is all about: As you close in on the final contest of your season, you should have meticulously mapped out a game plan of actions to take immediately post-contest. Remember, you have been strictly embedded in a nutritional program for more than 20 weeks that has taken your body-fat percentage to “abnormal” levels! Your body’s checks and balances are skewed, hormones have shifted, and these matters need to be considered.

39
Eric Raynor on Twitter

@BioLayne we need to get you on The Joe Rogan podcast. I would love to hear the interview. It would be epic.

40
Muscle & Performance on Twitter

Adding a few moves to your existing program is all it takes to developing forearms even Popeye would envy. http://bit.ly/2eUwFTM  pic.twitter.com/2mxM894wMH

41
Brandon Windley on Twitter

@BioLayne how do I select the higher protein option on Avatar? I seemed to be able to do it once, but now I can't replicate it. Thanks Layne

42
Landon Cox 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

43
2017 IFBB New York Pro Official Scorecards

Get the final results from the 2017 NY Pro!

44
The Ultimate Ceviche Recipe

It’s a snack. It’s a meal. And it goes great with chips. There are few options that are both as healthy and flavorful as ceviche. This simple recipe  loads up on the protein and allows you to cook this in about 20 minutes. The hard part: Waiting for it to marinate in the fridge without digging in prematurely.

45
Smell What The Rock is Cooking

Dwayne Johnson shares the meal plan that gets his physique in bodybuilder shape.

46
How much should I work out?

Whether you want to put on size, cut down and get lean, add strength, or just maintain, the amount of times per week that you train can be a direct correlate to your results. As a general baseline, if you’re looking for any sort of results, I’d strongly recommend that you don’t spend any less than three days per week in the weight room. You won’t be accomplishing anything by training less than this, and your weekly training volume will simply be too low, which won’t have lasting effects on strength, muscle volume, or caloric burn. But let’s get more specific.

47
Fat-Free Mass Gains

One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individual’s mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. It’s a never-ending struggle and exercise in frustration.

48
Dwayne Johnson on Twitter

IN FOUR DAYS. Like cocaine for your eyes, the biggest action comedy of the summer arrives. Wait, what? #YoureJustTan #Baywatch THIS THURS. pic.twitter.com/6razFnEqrQ

49 Hidetada Yamagishi IFBB Pro

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50
Instagram post by Zach Even - Esh • May 22, 2017 at 1:40am UTC

51 Muscle & Performance on Twitter
52 Kai Greene
53 The fittest cities in America: 2017
54 Tip: Get Linebacker Strong | T Nation
55 6 Ways to Row Right
56 9 foods that will beat belly bloat in 2 days
57 Lee Haney's Genetics-Busting Routine
58 Muscle & Performance on Twitter
59 How Does Work/Personal Stress Affect Your Performance in the Gym?
60 Get Your Ultimate Six Pack
61 Instagram post by Joe DeFranco • May 21, 2017 at 11:09pm UTC
62 Instagram post by Flex Lewis™ • May 21, 2017 at 11:00pm UTC
63 New 3 week Squat Wave
64 6 Little Known Tips for Getting Lean
65 Classic guacamole
66 Instagram post by Mathew Park • May 21, 2017 at 10:38pm UTC
67 Arnold Schwarzenegger: I Am A Bodybuilder
68 FLAWED: The Tom Brady and Giselle Bündchen Diet Plan
69 Bodybuilding.com on Twitter
70 9 Best Exercises You're Not Doing
71 The workout to trash your triceps
72 Beef vs. Hamburger
73 Strength Chat Podcast: Pulling the Veil Off Blood Flow Restriction with Guest Dr. Mario Novo
74 Keeping the Same TM on Next Cycle
75 Instagram post by Victor Martinez • May 21, 2017 at 9:28pm UTC
76 Snatch Grip High Pulls
77 Hollywood Reporter on Twitter
78 Full-Body Workouts of the Legends | T Nation
79 Get Supersized with the 500-Rep Workout
80 6 beers perfect for day drinking
81 The 20 Best Fat-Loss Transformation Foods
82 Sandow-Sized Delts
83 CNN Entertainment on Twitter
84 Entertainment Weekly on Twitter
85 Mr. Olympia LLC on Twitter
86 Flex Lewis on Twitter
87 3 Rules For Effective, Long-Term Weight Loss
88 Dwayne Johnson on Twitter
89 Is Exercise Lowering Your Testosterone Levels?