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Dynamik Muscle | Kai Greene

Dynamik Muscle & SLMF have joined together to bring my brand "our brand" straight to Mexico...

The 6 Best Lat Exercises You're Not Doing

Haven't felt your lats for a while? You will after trying these novel variations of staple back-building movements like the pull-down, pull-up, and row!

BUILT for the BEACH: Get That 'WTF?!' Body

The reboot of the original BUILT for the BEACH workout program is now available at It includes video demonstrations and new workouts.

Top 6 Bodybuilding Posing Routines - Arnold Classic Africa 2016

See the posing routines of Dexter Jackson, Roelly Winklaar, Lionel Beyeke, Victor Martinez, Fred Smalls & Michael Kefalianos at the 2016 Arnold Classic South Africa.

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Sagittarius Horoscope for Friday, May 20, 2016

Friday, May 20, 2016 - You may be overly sensitive to the cosmic tides these days; progress is too slow for your taste now that Mars and Saturn are backpedaling in your sign. However, the emphasis could be on someone else while the Gemini Sun sheds light on your 7th House of Partnerships, setting up a dilemma between your internal and external worlds. Consider ways to express your own needs while still honoring the most significant relationships in your life. Being true to yourself doesn't mean that you must ignore everyone else.

The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

The No-Squat Leg Workout

After completing the workout, do full body static stretching, spending 1-2 minutes on each bodypart with extra time spent on trouble areas like tight hips and upper back. If possible, drink a protein shake with simple carbs at this time too, if not shortly after, to promote proper muscle recovery.

6 Testosterone Boosting Foods

Get back to building muscle and burning fat with these t-boosting power foods.

Thrash-Your-Guns Arm Routine

Usually, drop sets are done wrong. You don’t have to drop half the weight to do a drop set properly. It was proven that decreasing the weight by as little as 5-10% is the ideal drop and still respects your repetition range. For example, do tricep pressdowns with 100 lbs. for 10 reps, drop it to 90-95 lbs., and you’ll be able to crank out another clean 8 to 10 reps.

Muscle Fuel

But that doesn't mean visiting the nearest fast-food drive-through. No, because you have to eat srnart. You need protein, healthy fats, the right kinds of carbs, vitamins, minerals, amino acids, antioxidants - and you need them in the proper amounts and in the right ratios. Fortunately, there are a select few whole, natural foods that, collectively, provide all of the above to help you gain the right kind of weight: lean muscle. The following 15 foods fall in this category. They’re the best of the best. Incorporate them into your diet, add a healthy dose of intense training and watch the muscle add up.

20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

7 Tips for Sharp Abs

Training abs is easy. Training them right, and supporting their development... not so much.

7 Reasons to Get Fit in Your 20s

A perk to being lean, fit, and muscular in your 20s is that it certainly won’t hurt your odds in the romance department. But believe it or not, there are more important reasons to hit the gym and get in shape while you’re young. To highlight a handful of them we spoke with certified personal trainer John Rowley.

5 Weightlifting Tricks You Should Know

These training techniques will vault your performance in the weightroom for maximum results in the long run.

Go Back for Bigger Triceps

The most popular triceps exercises are skull crushers, pushdowns , and dumbbell kickbacks —all of which emphasize development of the lateral and medial heads of your tri’s. Those two form the outer part of the muscle, the area most visible when people look at you from the side. But the long head is equally important, and makes up a considerable portion of the upper arm. If yours is lacking, you can target it directly by moving your arms overhead—and that’s where the overhead cable extension comes in.

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

8 Amazing Fat-Burning Intervals

By incorporating intense periods of work with short recovery segments, interval training helps you give maximum intensity while still maintaining your exercise form. The magic of high intensity interval training (or HIIT, for short) is that it keeps your body burning fat even after you leave the gym. During a HIIT workout, your body can't shuttle enough oxygen to your muscles during periods of hard work. Therefore, your muscles accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption, or EPOC. The biggest way to use it to your advantage is to regularly work short, intense bouts of exercise into your workout regimen.

6 Worst Things You Can Do to Get a Bigger Chest

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator, Rocky, and Superman and it's easy to see why most men covet massive, thick, and striated pectorals. The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel. Building perfect-pecs is not as easy as lying on a bench and mindlessly pressing humongous weights. It takes a well-thought-out, progressive and meticulous approach that carefully avoids the following mistakes.

8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

The 8 Worst Things a Beginner Can Do in the Gym

While bodybuilding is not as complex as rocket science or brain surgery, the process of building muscle, gaining strength and losing fat still takes a tremendous amount of knowledge, as well as hard work. It is vital that beginners have the right information from the start so that their journey with exercise provides maximum results, without injury, distress or too much time wasted. Although your program will evolve as time passes, much of what you learn, and put to use from the start, will create a solid foundation that will serve you throughout all of your years in the gym.

Build a Classic Physique

To look like a classic bodybuilder, you've got to train like one. So FLEX enlisted to help of IFBB pro Chris Cormier, who competed throughout the '90s and early 2000s with one of the league's premier classic physiques. Now Cormier is sharing his secrets. It's all here: the split, the workouts, and his insider tips. Are you ready to build a classic physique that is reminiscent of legends like Frank Zane, Sergio Oliva, and Flex Wheeler? Then read on.

10 Hidden Physique Killers

Not every so-called "bodybuilder-friendly" food is all it's cracked up to be - and some seemingly unhealthy eats can actually be good for you.

Flex Lewis | The Welsh Dragon

IFBB Pro Flex Lewis presents 60 Seconds with Flex with special guest Y3T founder and coach Neil Hill with IFBB Pro Dallas McCarver. Today's tip is Twisting Lat Pull Downs for building mass and detail, especially pre-contest training. Using proper form twist the torso, keeping the core tight while angling the bar to work each side of the back separately. [Read More]

10 Foods to Cure Sore Muscles and Speed Up Recovery

Here, nutritionist  Kristen Carlucci , RD, highlights a range of foods you can eat at every meal of the day so you can enhance your workout recovery whether you like to exercise first thing in the morning, in the afternoon, or at night. Stock your fridge and pantry with these ingredients, and start feeling the difference.


It’s been said that if you don’t have the squat in your program, you don’t have a program. No other single exercise works as many major muscle groups as effectively. The squat is unparalleled for increasing muscle size, thus raising the metabolic rate and making your body a fat-burning machine. It also helps prevent and rehabilitate knee injuries and builds the foundation of great speed and jumping ability. What most new trainees don’t realize is that there is more than one way to perform this great exercise, each with their own advantages. Here are 10 variations for you to try:

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

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

25 of the Easiest Healthy Recipes

But never fear! We are here to help. Here, we present to you 25 of the easiest and healthiest recipes around. From breakfast to dinner—and every meal and snack in between—we have you covered. None of these recipes take over 20 minutes to prepare (most of them take 10 minutes tops) and none call for fancy schmancy ingredients that require a special trip to the organic market. Instead, what we have for you are tasty and simple meals, snacks, and desserts that require little to no effort and are packed with lean protein , veggies, and other good-for-you ingredients. Incorporate these dishes into your diet and you’ll be shedding the fat in no time flat.

Built for the Beach Version 2.0: Five Muscle-Building and Fat-Loss Workouts to Expose Your Abs

You're going to start the program with the most hated (or loved) bodypart—legs. Why? Because leg day is tough, it's going to take a lot out of you—so let's get that out of the way early. We'll also make sure to put some serious focus on the abs. We've created TWO options of abs workouts that you'll add to three of the five workouts. We're also going to couple up chest and back—two more big body parts to crank up the demands. It will also leave you with one hell of a pump. You'll finish the week off with one of TWO options for something called the "Full Body Flush." It's exactly what it sounds like. You'll be drenched when you're done. And exhausted.

T NATION on Twitter

@T_Nation Just FYI...the "continue reading" feature is not a good addition. Especially when it doesn't work on tablets and phones.

28 - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

Supplements for Serious Athletes™ - Biotest

© 2016 Biotest LLC. All Rights Reserved.

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

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

T NATION on Twitter

This is the landmine barbell setup. Here's how to use it for lateral raises: …

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Here's who should be sumo deadlifting and who should be conventional deadlifting: …

34 (@cutandjacked) • Instagram photos and videos

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You don't know how to use a weight belt correctly. Here's what you're doing wrong: …

Whole Gym 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

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

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

Central Intelligence 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

Dwayne Johnson Shares First Look at Hobbs in ‘#F8′

“When you strip a man of all he has. All that’s important to him. You force him to return to his roots.. and sometimes that’s a very dangerous and twisted place,” Dwayne captioned the picture. “If I was going to return for another FAST & FURIOUS I wanted to come in and disrupt the franchise in a cool way that got fans fired up and their blood pumping to see a new version of Hobbs and his ‘Daddy’s gotta go to work’ mentality and set the table in a cool way for where the character goes in the future.”

How to Cook The Steak and Yam Hash—A Morning-After Breakfast to Build Muscle

Assuming everything went according to plan and the Steak and Yam Fries sealed the deal, it will soon be breakfast. In the time it takes you to sneak off to grab a bagel and coffee from the deli down the block, you can whip-up an epic Steak and Yam Hash before she realizes you’ve left the bedroom. The best part is she’ll never know you’re using yesterday’s leftovers to create an entirely new meal. Scratch that, the best part is you’re eating steak two days in a row! She’ll offer to help because she’s awesome like that, but this time let her lay in bed and freshen-up while you get to work in the kitchen. Trust me, she’ll appreciate it!

The Warrior Fit Workout Program

We know you’re always on the lookout for new and effective workout programs to bust through your plateaus for greater size, strength and sculpting gains. The Warrior Fit Program was designed to do just that – using a simple and straightforward approach to get the muscle-building results you want. While the formula for success may be simple, the workouts are anything but. Each day’s routine will test your pain threshold and push you to the brink of total exhaustion. But that’s what a Warrior demands on his quest for perfection. Think you’ve got what it takes to be Warrior Fit? Now’s the time to find out!


Forced or assisted reps also enhance muscle mass by recruiting more motor units. It is suggested that you perform forced reps with a load that is heavier than normal for the given number of repetitions rather than doing extra reps: For example, for a program that includes 3 sets of 12 squats, identify the maximal load you can perform for 12 reps. Then increase that load and perform 12 reps, getting assistance when necessary. This has been shown to maximize hormone release and motor unit adaptation.

Generation Iron Fitness Network

This comeback is no mistake. Not one bit. Every week, Iron Cinema will connect you with Generation Iron director Vlad Yudin. Giving you unprecedented inside access to the creative process behind his the Generation Iron Fitness Network. Get a first h [...]

Dwayne 'The Rock' Johnson Drops 'Fast & Furious 8' First Look ‘The Rock’ Johnson Drops First Look at His ‘Fast & Furious 8’ Character (Photo)&via=TheWrap& ‘The Rock’ Johnson Drops First Look at His ‘Fast & Furious 8’ Character (Photo)

New Ronnie Coleman App Download

Kai Greene on Twitter

Taking in the view @dynamikmuscle #Dubai . It's time to work! Follow the trip on snapchat: itsyourboykai

Michael Tomlins on Twitter

@Weatherford5  Hope this gives u a laff! I m hitting the gym, despite disability - u and Flex continue to inspire me!

VIDEO: Strongman Eddie Hall motors towards deadlift half a ton world record at Leeds Arena

Britain's strongest man Eddie Hall is in the driving seat to deadlift a world record half a ton at Leeds First Direct Arena

Dr. Tom Bilella talks Nutrition - One size fits nobody! - Official Website of Joe DeFranco & DeFranco’s Gym!

Tommy – Thanks for the feedback…it means a lot. Glad you liked the show! “The Guru” is definitely one of the best kept secrets (outside of NJ) in the fitness/nutrition industry!!

51 The 10 Best Inner Thigh Exercises of All Time
52 The Top 9 Dumbbell Bench Press Variations | T Nation
53 3 Grilling Mistakes that Can Kill You
54 The Best All-Day Energy Boosters
55 Six Beers You Can Drink After Your Workout
56 Biolayne | The official website of Dr. Layne Norton
57 The Unique Health Benefits of Every Type of Milk
58 3 Huge Diet Mistakes to Avoid
59 T NATION on Twitter
60 ArnoldSports on Twitter
61 7 Curls for Bigger Biceps
62 25 Best Swim Trunks for Men: Summer 2016
63 The Maxed Out Muscle Workout: Legs
64 Are You Crazy Enough to Do 'Murph' on Memorial Day Weekend?
65 Top 5 Forearm Training Mistakes
66 The Best Arm Workout in Under 10 Minutes
67 Workout Routine for Big Forearms and a Crushing Grip
68 The Arnold Fans on Twitter
69 Weekly Twitter Giveaway Terms And Conditions
70 on Twitter
71 How to Perfectly Grill Fish on a Cedar Plank
72 Sculpt Stronger, Leaner Legs with Supersets
73 Is It Better to Wear Lifting Gloves or Chalk Your Hands?
74 The Classic Straight Up Biceps Workout
75 10 Ways To Gain Muscle
76 How to Build Muscle for YOU, VIP Muscle Camp MI40 Gym
77 Instagram photo by Pauline Nordin • May 26, 2016 at 3:47pm UTC
78 Double Decker Bologna Sandwich
79 Should Bodybuilders Powerlift?
80 High Protein Sweet Potato Chili
81 Kev on Twitter
82 Jenny Flynn on Twitter
83 Kyshira Moffett, MBA on Twitter
84 Kai Greene on Twitter
85 @facisback™ on Twitter
86 Hidetada Yamagishi on Twitter
87 Moviepilot on Twitter
88 Bodybuilding Legends and History
89 Kai Greene on Twitter
90 Instagram photo by Shawn Ray • May 29, 2016 at 3:25am UTC
91 Video: Motivation - Dreams Come True!
92 VIDEO - Bodybuilding Callouts from... - Official Muscular Development Magazine | Facebook
93 Banded Stiff-Legged Deads 5.28.16
94 on Twitter
95 Help Impact A Hero — Memorial Day SS Yoke Bar Special