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7 Ab Drills That Don't Suck

In your quest to tighten up your midsection, it's possible that your programming is what's gotten flabby! Focus on these essentials for the next two months, and prepare to be amazed.

The 4 Best Exercises To Work Hips

When it comes to building a lower body as strong and capable as it looks, the hips don't lie. But, the idea that machines are the best way to work them? Yup, that's a lie. Here's what to do instead.

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.

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
Nonstop Natural Gains: The Neuro Typing System | T Nation

The key to training success is simply this: train hard in a focused way. You can't do that, at least not for long, if you're not motivated by your program. And to be motivated by your program it has to fit your neurological profile. Training to take advantage of your neurological nature will also make you feel better overall and you'll become more productive in other parts of your life.

2 Official Muscular Development Magazine

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Tip: Treat Light Weight Like It's Heavy | T Nation

Use constant tension even when the load is light. You'll train your body to handle heavier weight and build muscle in the process. Here's how.

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.

2017 IFBB New York Pro Bikini Call Out Video Report

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

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.

Tip: Fix Your Jacked Up Feet | T Nation

Once you've applied proper pressure over the ball, don't roll the ball up and down the plantar surface, which is a common practice gone wrong. Instead, keep the ball stationary, then extend and fully flex your toes. This is a slow and controlled active remedy that'll place tension and a bit of internal motion on the medial and lateral plantar nerves. This drill has shown promise for alleviating pain and opening up functional ranges of motion.

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

High-Intensity Training Gets Intense Results

Click through for the four intervals of my renowned HIIT workout, which incorporates intense periods of work with short recovery segments, allowing you to keep the workout intensity high while still maintaining proper form. Adding this to your workout regimen will enable you to build cardio endurance and ultimately enhance your overall fitness level.

T NATION 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

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.

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.

The go-anywhere gym kit essentials

The brainchild of a former NFL player and an aerospace engineer, the patent-pending Morph Collapsible Foam Roller is a lightweight, standard-size foam roller that collapses and expands instantly for easy portability. Built around an ingenious metal ribbing system (the patent-pending Collapsible Core Technology) that supports a surprising amount of weight, the Kickstarter-approved Morph features a targeted foam “nub” shape specifically designed to relieve trigger points and knock out sore spots in your muscles. Stash it in your luggage and use it when you’re on the road to stay loose and limber. When you’re not on the road, keep it in your desk drawer to help loosen those mid-workday muscle knots. The Morph is our new go-to foam roller—on the road and off.

What Your Food Cravings Really Mean

If you are fancying fried food , chances are that your body needs some fat. Our bodies need fat to survive, so if you restrict it too much, you'll get cravings. Instead opt for fats that are good for you from oily fish, nuts, seeds or add some olive oil to your food. If you really have to have fries, oven-baked sweet potato fries drizzled with olive oil are a good substitute for fries as they absorb less oil and you get additional nutrients from the yams.

Today's Workout

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

Watch: Golf great Greg Norman is still in supreme shape at 62

The 62-year-old and two-time major champion is still pretty ripped for his age, and for his most recent workout, Norman improvised a bit.

17 Shawn Ray

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Zach Even - Esh (@zevenesh) • Instagram photos and videos

The 15-minute arm workout

Have you ever looked at a guy with skinny arms and thought, “He must just be too busy to work out?” Of course not. That’s because no matter how short on time you are, you can train hard and build muscle—even if you’re the guy with skinny arms we’re referring to. The following no-excuses routine alternates biceps and triceps exercises, and manages rest periods so you can load your guns in only 15 minutes.

Dave Bautista's Chest Workout

Second, be consistent. “Some people get all fired up and they want to get bigger arms, and they go in and work themselves out till they’re so sore they can barely move. And then they get burned out and they don’t go for two months. And it just doesn’t work like that. It’s got to be a lifestyle thing. Whatever you choose to do to be active—whether it’s cycling or weight training or MMA—it has got to be part of your daily life.”

Men's Fitness on Twitter

Rebuild your skinny chicken legs, flabby man-boobs, and pudgy love handles with muscle with these no-nonsense regimens from Men's Fitness.

2017 IFBB New York Pro Official Scorecards

Get the final results from the 2017 NY Pro!

23 Shawn Ray

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Best Grips for Big Lats

A comprehensive study comparing three different grips for lat pulldowns.

Sweet chorizo hash with eggs and guacamole

If you want a power breakfast that'll give you the energy to come at your day full-throttle, then throw together this satisfying recipe. The sweetness from the chorizo and sweet potatoes is  offset by savory eggs and creamy guacamole.

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

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

Men's Health Mag on Twitter

Experts make argument for masturbating at work. Would you do it?

Full-Body Workouts of the Legends | T Nation

Consider that, occasionally, life happens and there are times when you can only hit the gym two or three times a week. Those on five to six day splits often end up missing workouts because of work or family obligations. That kind of interruption in a split can mean that body parts may go a week or more without stimulation.

29 Shawn Ray

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Muscle & Fitness on Twitter

We have all you need to know to build the best body in the game with our All-Strength Guide. @Official_METRx

THE Underground Strength Gym

The Underground Strength Gym. What we do, How we do it and WHO is Accepted Into Our Program.

Men's Fitness on Twitter

Win one of the most inspiring, exciting sports movies of the year with the 'American Wrestler: The Wizard' giveaway:

Men's Fitness on Twitter

Get shredded and lose weight with this fast-paced training routine from Men's Fitness.

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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.

4 Ways to Become Better

With that in mind, here are 5 options of what you can do to be the change . It doesn’t matter if it’s to start a new year or at any time you feel you need a kick-start. Search for these answers and use these questions to narrow what is missing in your life. Then apply in small pieces. You don’t have to make these changes all at once. Focus and take an aggressive approach that puts you in control. Once that happens, then the changes are more likely to occur.

Men's Fitness Wire on Twitter

Watch: Ageless wonder & @steelers LB James Harrison crushes hip thrusts at 675 pounds. Here’s how to improve yours:

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Dwayne Johnson on Twitter

Huge mahalo to the people for tuning in for the highest SNL rating in years. Big shout to my new running mate @tomhanks aka Hanksy. …

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

Sagittarius Horoscope for Monday, May 22, 2017

Monday, May 22, 2017 - Theoretically, you should be able to fly through the day, unobstructed by the annoyances of everyday life. Unfortunately, one thing after another distracts you from your work. But simply ignoring the interference only makes it stronger. Creatively engaging in the lives of others might slow your progress in the short run, but interactions with your peers ultimately enrich your world. Psychologist Rollo May wrote, "Communication leads to community, that is, to understanding, intimacy and mutual valuing."

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

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

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.

Police confirm fatalities after reported explosion at Ariana Grande concert in Manchester

"I and my sister, along with a lot of others were seeing Ariana Grande perform at Manchester Arena, and we were all exiting the venue when around 10:40, 10:45 p.m.-ish a huge bomb-like bang went off that hugely panicked everyone and we were all trying to flee the arena," concertgoer Majid Khan told the Telegraph . "It was one bang and essentially everyone from the other side of the arena where the bang was heard from suddenly came running towards us as they were trying to exit Trinity Way and that was blocked so everyone was just running to any exit they could find as quickly as they could."

The Jacked Back Workout

Back training is like the tax code of physique building. The methodology is as diverse as it is mystifying, and as complex as it is confounding, but in the end your goal is simple: You just want to get as much back as possible (pun intended). You experiment with new workouts and flirt with multiple angles, all with the hope of adding a little swole to your rearview. If this sounds like you, breathe deep and let this simple strategy wash over you: Pull heavy stuff. Rest. Repeat.

Acid Trip

Science actually supports just the opposite. Continuous infusion of amino acids via IVs has been shown to be less effective at stimulating protein synthesis than intermittent feeding with protein. The boosting of muscle protein synthesis by a meal or amino acids is rapid and is sustained for at least two hours but then declines toward normal levels, which occurs in conjunction with the changes in circulating insulin and aminos. The signaling protein mTOR, which catalyzes muscle protein synthesis, is stimulated by both insulin and amino acids, especially the amino leucine. Researchers from McMaster University in Hamilton, Ontario, reported recently that men who consumed whey protein after exercise, either by consuming the entire drink rapidly or consuming it spaced every 20 minutes over a 200-minute feeding period, had dramatically different results despite consuming the same amount. Muscle biopsies taken from the subjects found that muscle protein synthesis was elevated to a greater extent after rapidly consuming a large single dose of whey protein than after consuming it in smaller portions over a longer period.

3 Simple Rules for Gaining Greater Mass

There is no doubt that you can build mass on heavy weight and lower reps (1-5) but the load needed to gain mass on a low-rep program is difficult for the most of us. Unless you have a 400-pound bench press, 500-pound squat, and 600-pound deadlift, you will need some more reps. In order to cause enough stimulation for muscle growth, you need to have a higher time under tension (TUT) to cause enough microdamage to the muscle tissue. Conversely, if you train too light (15-25), you will not have enough load to stimulate strength in the long run. Different rep ranges on occasion help to break up the monotony but with proper nutrition and recovery, the 5-10 rep range will be the perfect prescription to gain mass.

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60 Superset Chest Annihilation Workout
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63 Big Ramy's Six Essential Exercises
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67 The Results of Overtraining
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74 Too Much or Too Little Assistance?
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