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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.

Maximize Muscle Mass With These Cutting-Edge Training Techniques

While there are many training techniques that promote muscle growth, here are a few very unique, and somewhat unorthodox, training methods highlighted by Muscular Development recently that potently improve muscle growth. These cutting-edge approaches effectively increase mechanical tension on the muscle cell, increase metabolic stress within the muscle cell, or potently stimulate the production of anabolic hormones that drive the hypertrophic process— triggering considerable gains in muscle mass.

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 …

Clea Trained Her Way Through Chemo

Despite finding out she had cancer in her bone marrow, lymph nodes, and spleen, Clea Sackville refused to be beaten. Once she had a diagnosis, she made a plan and went full-steam ahead.

Podcast Episode 17: Kris Gethin - Meet the Man of Iron

You may know Kris Gethin the bodybuilder, but Kris Gethin the ultra-endurance athlete? That's a new one. But not only is the master of pain training to do an Ironman triathlon, he's doing it in a fraction of the time that athletes usually take. In this episode, Kris talks with us about what will surely be a wild ride.

Floyd Mayweather Admits Conor McGregor Might Beat Him In Boxing Bout

The boxing champion praises the "Notorious" in one of the most un-Mayweather rants ever.

Frank Zane Has Got Pabst Blue Ribbon On His Mind

Check out this old school commercial featuring the three-time Mr. Olympia and his post-workout drink of choice.

Life After Bodybuilding - Shawn Ray Unleashed Ep. 26

In Episode 26 of Shawn Ray Unleashed, Shawn goes into detail about life after bodybuilding and what the benefits/changes have been.

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1
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.

2
Today's Workout

Subscribe to Men's Fitness and get up to 80% OFF the newsstand price!

3
The Survival Plan: 3 workouts to turn your body into an unbreakable machine

In Day 1, battle ropes test your endurance, burning up your shoulders, arms, and even your lungs. Day 2 you’ll use the sled, a device that’ll put your entire body on blast. Finally, Day 3 is arguably the most gut-wrenching: Front-racked hang cleans to walking lunges and trap-bar deadlifts with farmer walks will expose and strengthen any weak spots. To be ready for anything, you need to take your body to the brink of failure and beyond. With this plan, three days are all you need.

4
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

5
6 Weeks to Great Abs | T Nation

After doing anti-rotation movements, you'll program strength-building exercises. They're a much a better way to get a six pack than starving yourself. Build brutally strong abs with high-tension exercises that also build total body strength and power. These big lifts are the backbone of all good programs. You'll perform a steady dose of the following:

6
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.

7
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

8
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.

9
6 Moves for Sick Lats

The emphasis: Lower lats, rhomboids, traps, brachialis, brachioradialis, wrist flexors The breakdown: Taking a towel attachment and throwing it over and around a high bar to use for your grip ups the ante on pullup day. You can arrange multiple towels for wide grip moves or a single towel for close-grip pulls. The thicker the towel, the harder it is to grip, and thus you get the added benefit of providing a serious challenge for your forearm gripping muscles. But to that end, it will cause an intense forearm burn that will reduce your grip strength if you work these too soon in your training day. I’d advise doing these first off in a routine to allow for maximal strength. The exception is if you incorporate these into a day dedicated exclusively to forearm training. The plan: A pure strength move, the towel pullup first focuses on your forearms. If your forearms aren’t strong enough to solidify your grip, then your lats won’t be able to do the work that they need to in order to complete the pull. Like the one-arm push-up on chest day, this is a move for more advanced trainees who have mastered the basics.

10
Tip: Master Push-Ups With Frankenstein Holds | T Nation

If you don't have a good coach around and don't learn well visually, you can perfect your technique using proprioceptive or "sensory" feedback. First, you want to make sure that you remove your bodyweight from the equation. The amount of resistance provided by your body can interfere with your kinesthetic awareness of where all of your joints are and where they need to be.

11
Today's Workout 44: The 4-move routine to build total-body muscle

Hit your core first with back-to-back rounds of Swiss ball pikes and Swiss ball leg lifts. A round of dumbbell thrusters will target your quads and hamstrings, as well as your shoulders and triceps. Finish things off with a set of renegade rows to simultaneously blast your lats, traps, biceps, and core.

12
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

13
Tip: The Colbert Full-Body Workout Plan | T Nation

Colbert was adamant about full-body training and said he never trained productively any other way. In Colbert's time, the norm was 3 sets per body part. Many bodybuilders back then believed that doing more than 3 sets would make their muscles shrink. Nevertheless, Colbert went against the grain, started doing 6 sets per body part, and the rest is history.

14
The Top 10 Weighted Carry Exercises | T Nation

Carries should be programmed and cycled to target different planes of motion for the core and joints. You should vary the equipment, weight, duration, grip, and loading style. Four to six sets of carries a week is enough to transfer well to overall strength and resilience in the weight room or on the field. Here are the best types of carries to use, and how and when to use them.

15
The Inner Beast Workouts: Imaginative Ways to Get Scary Big, Strong, and Shredded

The Inner Beast Workouts are here to encourage you to go hard and dominate. Let your mind run wild. You'll get scary-strong and shredded the more often you do.

16
Tip: Can't Do This? Then Hold Off on Bench Presses | T Nation

You'll plateau if your weak point on the bench press is posterior shoulder and pillar stability. If you can't stabilize the shoulders, you can't press maximal weights off your chest. That's why the push-up test can diagnose stability deficits. Pass it before you hit the bench and you'll have a foundation that'll actually yield results.

17
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.

18
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.

19
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!

20
5 Best Shoulder Workouts For Mass: An Intermediate Guide!

Whereas a beginner might follow a shoulder workout that’s integrated into a total-body routine, the intermediate must not only increase volume but also introduce greater variety into his routine to continue making gains. As a rule, rank beginners aside, a workout starts losing effectiveness after about 6-8 weeks. So you must make some adjustments in your training—especially in exercise selection—to keep the gains coming. That’s where training smarter, instead of simply longer or harder, can make the difference in how far you progress.

21
4 stupidly easy ways to max out your nutrition

Follow these simple tips to live healthier and get the most out of your diet.

22
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."

23
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 .

24
Cheating Methods to Achieve Gains in Strength and Size

For beginners, the technical limit principle is essential for several reasons. Using sloppy technique invites serious problems. Let’s say during a bench press you were to touch the bar on a different position on your chest every rep, thus not having a consistent “groove” during the lift. Or let’s say you were to lift your hips on the last few reps to improve your leverage during the exercise. Besides possibly placing excessive strain on your shoulders (if the bar is lowered too close to your neck), you would, in effect, be performing several different exercises in the same set, and such a protocol would compromise the gains you could’ve made by using proper form. Likewise, if you were to jump your feet out excessively wide during a power clean to catch the bar, you wouldn’t do your knees any favors.

25
THE ROLE OF DECA IN A TESTOSTERONE CYCLE

(DHT) via the enzyme 5-alpha reductase in the prostate, hair follicle and many regions of the brain. DHT is many times (roughly five to 10 times) more potent as an ANDROGEN (not an anabolic) than testosterone. This results in sex hormone-sensitive tissues exhibiting pathologic changes when testosterone is elevated, such as during an anabolic cycle, including the use of testosterone esters or androgenic AAS (e.g., Dianabol). Nandrolone is actually a more androgenic AAS than testosterone, but when converted by the 5-alpha reductase enzyme in the relevant tissues, it converts into

26
Tristan Palo 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

27
shawn ray on Twitter

Our "Overall Trophy's" arrived! Who will take these home? 2017 NPC Shawn Ray Hawaiian Classic November 4th at The Modern Honolulu Hotel pic.twitter.com/Ou9eVN1pVN

28
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

29
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.

30 Hidetada Yamagishi IFBB Pro

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31
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.

32 Shawn Ray

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33
Sculpt Sexy, Shapely Arms For Spring!

Additionally, it's easy to neglect the muscles you can't see, or train them at the end of your workout, when reserves are low. As a result, the triceps often don't receive the attention they need. Instead, consider training this significant muscle at the beginning of your session. Better yet, add in an another triceps day during the week to better focus on bringing up that area of the arm and seeing results more quickly.

34
6 Exercises to Help You Fall Asleep Faster at Night

If you're only meditating before bed, your body will create a reflex, or an association, so it recognizes this exercise as a trigger that's relaxing, quiets your mind, and creates this response to sleep. However, some people experience rejuvenation after meditating and have a hard time falling asleep for some hours after. Do some trial and error; avoid meditation practices that stimulate your mind and opt for ones that help wind you down. To be safe, meditate at least an hour before you plan to actually fall asleep.  Do it:  Turn off all stimuli in your bedroom. Power down your electronics, dim or turn off the lights, and get rid of any distractions. "Now, sitting up in bed, ideally Indian style or in a posture that encourages your spine to stay erect, close your eyes," Singh says. "Depending on your senses and how much you want to involve them, some people like to have quiet music or a diffuser with a comforting scent," he explains. "But a lot of my male clients are too macho, so here's the most helpful tip for them: Meditate with your significant other. You won’t feel as self-conscious doing it together and it can help create a routine you'll stick to.

35
Tip: Protect Your Wrists from Lifting Injuries | T Nation

These stretches will help you to create range of motion in your wrist flexion and extension by using the floor as assistance. If you have tons of wrist extension and zero flexion, your wrists aren't balanced, and your elbows are going to get pissed off in the long-term.

36
The 15 best deodorants for men

The only time you welcome sweat is during a workout—it’s the fruit of your labor, aside from muscle. Pretty much any other time, it just plain sucks. Even though sweating provides the important function of lowering your body temperature, which in caveman days was pretty awesome, walking around with pit stains and a sweat-soaked t-shirt just won’t cut it. ( Think you sweat too much? Read this .) So, try switching up your under arm grooming routine with these 15 deodorants and antiperspirants. Don’t be surprised if those around you notice—for all the right reasons, of course.

37
6 Good Reasons to See Your Doctor

As avid lifters, we are hawks when it comes to nutrition, so when we notice we’ve put on a bit too many pounds, we reverse course, revise our diet and rev up our cardio. “But If you tend to gain weight around your mid-section (belly button area), you are putting yourself at an increased risk of developing diabetes and heart disease. See your health care provider to get your blood sugars and triglyceride levels checked,” says Daniella Wolf, Registered Dietitian who runs her own Nutrition Consulting Service in Toronto.

38
Whey Or Casein For Muscle?

From my experience, it’s in one’s best interest to utilize a ratio of 70% cold-filtered whey protein isolate plus 20% micellar casein and 10% hydrolyzed whey peptides. Combining both fast- and slow-assimilating, high-quality protein sources provides the benefit of initial high blood amino acid levels and an insulinotropic response from whey protein isolate and hydrolyzed whey peptides, while the micellar casein sustains blood amino acid levels for up to six hours, which elicits an anticatabolic effect.

39
Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load - you start with a heavy weight and stick with it for the whole set. To refresh, here's how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you'll have done 8-11 reps with a weight with which you could normally do only six. These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you'll have the best of both worlds: size and definition.

40
10 healthy foods we love to hate

Learn to like it: There's no need to avoid broccoli on the appetizer tray, just dip it in hummus or add a dab of ranch dressing. You can also crumble some florets on your salad; they will make it more filling. Steam or bake them with olive oil for a quick side dish. If you decide to go more extreme, cover a casserole dish with florets. Pour three tablespoons of melted butter over it and season with salt and pepper. Sprinkle cheddar cheese on top and bake for 10 - 15 minutes.

41
Generation Iron 2 (DVD)

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

42 Official Muscular Development Magazine

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43
The back and biceps muscle-builder workout

Get big with this workout designed to give you an intense pump.

44
The Twice-A-Week Plan For When Life Hits

Make no mistake: A couple of high-quality training sessions a week is far, far better than nothing at all. Use these two plans for two different life situations, and make the most of the time you have!

45
6 moves to work your arms to exhaustion

Most folks classify “chins” as a back exercise, which they most certainly are. But remember: One of the functions of the biceps is supination; in the case of the chin-up, this means grabbing the bar with your palms facing you. Countless lifters have experienced bicep growth by dropping curling movements altogether and specializing in chins. Just think of the overload your biceps will experience as you pull your bodyweight through the air and your chin over the bar. If you're strong enough, you can even add additional weight. Chins, like cheat curls, are used for overload. The difference: Chins are safer, more effective, and allow you to use more weight.

46
10 at-home workouts to build muscle in under 20 minutes

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve all been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day, either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.

47
SciVation Xtend Go at Bodybuilding.com - Best Prices on Xtend Go!

Warnings: : This product is only intended for healthy adults, 18 years of age or older. DO NOT USE IF PREGNANT OR NURSING. Consult a licensed, qualified healthcare professional before using this product, including but not limited to, if you have been treated for, diagnosed with, or have a family history of, any medical condition, including but not limited to: high or low blood pressure, diabetes, prostate enlargement, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, depression, anxiety, psychiatric, or seizure disorder; or, if you are using a MAOI (Monoamine Oxidase Inhibitor), SSRI, blood thinner (anticoagulant), CNS depressant or sleep medication, or you are taking any other dietary supplement, prescription drug or over-the-counter medication. This product contains caffeine and should not be used by individuals wishing to eliminate caffeine from their diet or in combination with caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, other dietary supplements and medications. Do not use this product if you have any serious medical conditions.

48
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com 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 Bodybuilding.com, 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.

49
Men's Fitness on Twitter

Use new angles with these 6 routines from Men's Fitness to build rock-solid muscle definition while working every muscle group in your body.

50
5 Key Strategies For Mature Lifters

The way you train in your 50s is a lot like you do (or did) in your 20s. You just need to understand some basic things about how your strength potential and nutritional needs change.

51 10 Best Old School Exercises
52 Flex Comics Volume 2
53 7 Reasons Your Legs are Still Skinny
54 Instagram post by 💣Bkbeast • May 4, 2017 at 11:24am UTC
55 The 3 Best Supplements To Speed Your Recovery
56 The 5 best stretches to open your hips before lifting
57 Dorian Yates' Advice for Aspiring Bodybuilders
58 Explosive Muscle Growth
59 15 best and worst wireless workout headphones of spring 2017
60 5 Surprising Benefits of Getting Fit!
61 7 Crucial Carb Tips
62 Forget weight-watching programs, the new way to eat healthy is Instagram
63 'The Rock' Reveals 'Rampage' Plot on Instagram
64 Open Your Growth Window
65 Kai Greene
66 Barbell vs. Dumbbells: Which Should Come First?
67 The 6 Worst Things You Can Do For Bigger Biceps
68 15 Signs You're A Serious Lifter
69 8 Worst Things You Can Do to Build a Bigger Back
70 A dose of testosterone makes men more impulsive
71 12 Overlooked Foods You Should Be Eating - Biotest
72 8 Things You Should Do Before Every Workout
73 Men's Fitness on Twitter
74 8 Weeks to Six-Pack Abs: The Diet
75 The best types of cardio workouts for weight loss
76 Hidetada Yamagishi IFBB Pro
77 Science Says Booger-Eating and Nose-Picking is Healthy
78 Shawn Ray
79 Muscle & Fitness on Twitter
80 Robert Irvine on Twitter
81 Erik Kenny on Twitter
82 Bodybuilding.com on Twitter
83 Muscle & Fitness on Twitter
84 Instagram post by Joe DeFranco • May 4, 2017 at 8:48pm UTC
85 T NATION on Twitter
86 Tip: 5 Ways to Make Bodybuilding Better - Biotest
87 Act of Valor: SEALs Hot Extraction
88 Men's Fitness on Twitter
89 Shawn Ray
90 Nah Mark on Twitter
91 Shawn Ray