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How to Turn Your Struggles Into STRENGTH | Mike "The Machine" Bruce • Zach Even-Esh

STRONG Life Podcast episode 119 with Mike The Machine Bruce. If there has been a podcast that ever made you realize how being STRONG in mind, body & LIFE can help you CHANGE your life, THIS is the episode. Mike and I have been friends for a long time and his story of struggle through …

Hunter Labrada's Top 5 Biceps Exercises

Biceps training isn't rocket science, but smart exercise selection can make a major difference. Start with these stellar moves.

Week 1 Day 2 - Hook Grip Raw Deadlift Training with VIDEO....

My hands hurt, my back hurts and I feel like I am dying. I guess I still know I am alive....

4 New Ways To Blow Up Your Shoulders

High-volume shoulder training doesn't have to be built around the same old presses and raises. Kris Gethin and IFBB pro Leah Dolan lead you through a unique four-move routine that will definitely get your delts' attention!

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.

11 Must Do Rules of Bodybuilding

So you want to get huge, do you? Of course you do, you’re reading a magazine called Muscular Development filled with photos of some of the most freakishly muscular men alive! Chances are, you’re working hard in the gym, eating plenty of good food and taking various supplements. Yet even then, you are probably doing some things that unbeknownst to you are sabotaging your efforts. As someone who has been training for 31 years now and has been around more gyms and bodybuilders than I can even remember at this point, I’ve picked up on some of these violations that keep us from reaching our goals of being as big as we can be. Here are 11 rules you must not break! (Originally published in the March 2015 edition of MD Magazine.)

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Armed Warfare: CT Fletcher's Arms Workout

One thing's for sure: You won't get arms like CT's by pussyfooting around. His gargantuan arms are the direct result of relentless training and enough cursing to make a sailor blush. Armed Warfare is an exercise in both mental and physical fortitude. Pain is a permanent resident in CT's land of iron. He recognizes that this workout is going to hurt, but rather than let that bother him, he makes pain submit and yells, "Fuck you, pain!"

Today's Workout

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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

Tip: A New Kind of Food Log | T Nation

Then there's something we'll call the grid effect. "When you only have one data point for a pizza or donut, it's easy to rationalize that away as a special occasion," said senior author Sean Munson. "But when you see a whole tiled grid of them, you have to say to yourself, 'Wait, I don't actually have that many special days.'"

Tip: Eat Flourless Chocolate Cake | T Nation

A high protein, no-sugar-added dessert that'll fire up the gain train and kill your cravings for junky desserts. Get the recipe here.

6 Shawn Ray

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Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The 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, 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.

Big Plastic Muscles | T Nation

Now, even Justin will admit that he never set out to emulate Ken, but after 490 cosmetic procedures, his face looks more like a doll than a man. The body isn't naturally his either. His biceps, triceps, delts, pecs, abs, butt, and even lats are fake. You have to hand it to him though – no Synthol. Justin had real, custom made silicon implants installed, many of which were designed by him.

9 Shawn Ray

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8 Techniques To Build Monster Quads

But by selectively doing partial squats—or machine hack squats—with heavy weight, in conjunction with full-range moves, you can emphasize your quads and build massive size. With partials, you limit your training to a range of motion over which you're particularly strong—above the so-called squat "sticking point"—so you can overload the weight. Pile on a weight that's about 30 percent more than you can do for the full range of motion and do these partial hacks for sets of just 6 reps.

Tip: Take This to Prevent Sun Damage | T Nation

Any more than that likely causes some degree of skin damage. Of course, exposing yourself to the sun for only 10 to 30 minutes is a lifestyle more suited to nuns, monks, and mole people. If you don't fall into one of those categories, you likely need to give yourself a little skin insurance.

Tip: This Stuff Ends Achy Knees | T Nation

However, a recent study conducted by Indian scientists tested the real-world effects of curcumin on knee pain. They recruited 331 people, all of who had osteoarthritis in their knees, and put them on either 1200 mg. of ibuprofen or 1500 mg. of turmeric. Each subject filled out a questionnaire on multiple occasions during a 4-week period to measure his or her knee pain (the Western Ontario and McMaster Universities Osteoarthritis Index).

13 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

The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

The Big 25

Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.

The Food That Really Made America Fat | T Nation

We're currently experiencing another long-term boom in corn production and as a result, cheap corn prices. Consider that in 1930, America was producing 1.7 billion bushels a year, but in the year 2016 we produced roughly 15 billion bushels. While most of it's not being distilled as it was back in the 19th century, it is being turned into products that, in the long run, are just as devastating as grain alcohol.

Tip: Build Your Delts and Grip With One Move | T Nation

Once you've got the grip down, complete the lateral raise by bringing the plates up just below 90 degrees. Lower to about 10 degrees away from the hip rather than flopping the plates into your sides of your legs This range of motion will help you keep constant tension on the delts.

2017 IFBB Pittsburgh Pro Bikini Finals

The confirmation round of scoring and awards at the Pittsburgh Pro.

Chris Pratt's fat-shredding workout for 'Guardians of the Galaxy Vol. 2'

He currently trains seven days a week, adding battle ropes and medicine ball work with CrossFit and Tabata HIIT. The 37-year-old actor, who's also currently training to complete a triathlon, says that a concentration on strength, condition, and flexibility—including sessions of vinyasa hot yoga—work well for him: "I try to balance those three things and figure out which I have the biggest deficit in, then put the work in there," he explains.

Legion of Blue 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

2017 IFBB Pittsburgh Pro Epic Guest Posing Experience

Phil Heath, Dexter Jackson, Big Ramy, Roelly Winklaar, Dallas McCarver, & Sergio Oliva Jr!

Tip: Do Pull-Ups Anywhere Like This | T Nation

If you travel a lot, you know that it isn't easy to find a gym. If you're lucky, the hotel you're staying at has a gym, but you'll have to be real lucky for that gym to be equipped with a pull-up bar. But there's still a way you can do pull ups. All you need is a door and a couple of towels.

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.

Tip: Make Protein Powder Ice Cream | T Nation

High protein, super clean, no added sugar, and holy-crap delicious. Get the easy recipe here.

6 testosterone-boosting foods

A balanced diet will net you about 10mg of zinc each day, but the body only absorbs 2-3mg of it—putting you at risk for a deficiency. When the body senses drastically low zinc level, the pituitary gland limits the release of the luteinizing and follicle-stimulating hormones; they are responsible for triggering T production in the testes. In turn, that hormonal change throttles back on the amount of androgen-binding sites and free testosterone in the blood stream.

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Skinny Guy's Guide To Gaining Weight!

If you are underweight, then your first step to  gaining weight  is to understand that you must play by a different set up rules. I have said this before and will say it again, you must think outside the box and give up the excuse of being a "hard gainer." It is time to stop listening to all the naysayers who have told you that is impossible to gain weight because of your genetics. Regardless of what you have been led to believe, you do have the potential to build an impressive physique that turns heads and even intimidates!

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.

The 20 Dumbest Things Ever Said by Bodybuilders

Oh, boy! We’ve all done this at some point, myself included. But thankfully I know better now. As much as it would be nice to work my lower biceps or lengthen my biceps, preacher curls do not do this, and neither do any other exercises. They may overload the lower portion of the strength curve, thereby making you stronger in that part of the range, giving you the misperception that you’re lengthening your biceps. In reality, you’re just getting overall thickness in your biceps.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

Whole Eggs vs. Egg Whites

When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites. Whole eggs are still a very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Keep in mind that dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid profile to help support bodybuilding results. When your goal is to get in protein quickly, choose egg whites, but at all other times of day go with whole eggs, or mix whole eggs with egg whites to provide a broader range of nutrients. - FLEX

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.

Will's No-Frills Contest Prep Thread

I used to do some stairs at the beginning of my prep, but I feel like the cons outweigh the pros as you get deeper into the prep. Daily cardio, posing practice, leg training, the stairs wreck the legs even more, joints and lower back, at least they do for me. Once I'm deeper into the prep I do all my cardio on the elliptical. I usually don't use the arms, but it's there if my legs are completely wrecked, I can use the arms to take over some more of the load. Full body resistance and none of the impact, a great way to get the cardio in without taxing yourself more than necessary. Maybe give it a go!

Charlotte McKinney Bares Some Serious Skin in Miami

The voluptuous model frolicked in the sand and surf on South Beach.

35 Kai Greene

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Sagittarius Horoscope for Wednesday, May 3, 2017

Wednesday, May 3, 2017 - A major breakthrough in your communication may be showier than productive. Clever Mercury turns direct in your 5th House of Self-Expression, prompting you to speak your truth, even if it's an irrelevant one. Nevertheless, your brilliant repartee won't likely improve on Einstein's "E=mc2", nor will you single-handedly resolve the world's hunger problem. You're still one person among eight billion and there's only so much you can do at once. Gandhi said, "Whatever you do will be insignificant, but it is very important that you do it."

37 Official Muscular Development Magazine

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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.

39 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 health benefits of having an orgasm

Sure, you can frantically wash your hands to fend off germs and cure colds with certain cocktails , but wouldn't you rather boost your immune system by having sex? The question's rhetorical. A study published in the journal Neuroimmunomodulation  actually did find that orgasms can activate parts of our immune ststem that help us get over colds faster. The researchers asked 11 male volunteers to masturbate until completion. Blood was drawn continuously throughout the process, which revealed orgasms increased the number of "killer" cells called leukocytes in the men. Want an extra immune boost? Initiate a makeout session with your lady. By swapping spit, you’ll introduce each other to different strains of bacteria (stay with us, it’s not that gross), which can help you tackle future infections. And after some time, you’ll form a similar mix of bacteria in your bodies so you’ll both be better equipped to tackle similar infections.

Steven Seril on Twitter

Dear @mrojaycutler I missed meeting you at FitCon & I am so sorry! I was needed with the USPA Powerlifters & we went all day. Thank you, sir

10 Reasons You're Not Building Muscle

To put on size, you can’t eat salads all day. You need to have a slight calorie surplus to support muscle growth. This includes all energy expended from physical activity and internal processes. As mentioned earlier, eat whole fresh foods. Put time into planning your meals so you don’t have to resort to eating junk. Avoid sugary drinks and all fast food. Try to eat organic meats and drink organic milk. Eat healthy fats such as avocados and coconut oil. If you’re inclined, diets such as the “Paleo Diet” or “Perfect Health Diet” work really well for putting on size while staying lean. Ensure your growing body receives the nutrients and building blocks it needs and remember that eating junk equals junk results.

Instagram post by Zach Even - Esh • May 8, 2017 at 8:35pm UTC

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.

How much should I work out?

A: 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.

Big, Burly, Badass Biceps

Begin the movement at a dead hang, with your arms completely straight. At the peak of the concentric portion of the rep your chin should rise just above the bar (no half-reps please) as you squeeze your bi’s hard. Try to lower yourself very slowly, taking up to four to six seconds to get to the bottom position. When you can get 10 to 12 reps with your bodyweight, add some extra resistance with a belt designed to hold plates and/or a dumbbell around your waist. Once you’re doing clean reps with 50 extra pounds attached to you, your biceps will have all the mass you could ever want.

Men's Fitness on Twitter

Give your body the time it needs to switch gears with this workout program from Men's Fitness.

Heath Evans on Twitter

As promised my last text w/ @MikeOHearn I thought I missed legs today ? Here's his cell as promised! Text him & say hi twitter! 3105979477

6 Things You Should Never Do Before a Workout

Pre-workout nutrition is essential to getting in an awesome workout and supplying the necessary nutrients for supporting muscle recovery/growth, but too much of a good thing can be hazardous! Eating too much food too close to a workout can cause stomach cramps/pain and nausea, neither of which are very conducive to a killer training session. In addition, if your stomach is over burdened with digesting a large quantity of food, then more blood will be directed there than into the muscles , which will decrease the pump and the effectiveness of every exercise.

The 8 Worst Things to Do After a Workout

In a perfect world all of us would be able to grab about an hour’s nap right after training to help our muscles and nervous system recover, but for most this is just not possible. I recommend that at the very least you avoid physically strenuous activity after working out. You should take at least a little time to just sit, relax and comfortably consume your post-workout meal. Weight training will only be effective if the body gets adequate rest to allow for the rebuilding process to take place.

51 What is My Estimated Body Fat?
52 4 Ways to Become Better
53 Skincare 101: do’s and don’ts for better skin
54 The Pitfalls of Digital Training
55 Eating for abs: The beach-body diet handbook
56 | Educating & Outfitting Athletes, Coaches and Trainers
57 Shawn Ray
58 10 Rules to Control Your Appetite
59 shawn ray on Twitter
60 Official Muscular Development Magazine
61 on Twitter
62 Making Volcano Traps Erupt
63 5 Reasons Your Pullups Suck
64 The 3 Best Supplements To Speed Your Recovery
65 5 tequila and mezcal cocktails to celebrate Cinco de Mayo
66 Eight Ways to Salvage a Bad Workout
67 Top 10 Cutting Supplements for 2017
68 The Good, Bad and Ugly When Training With a Bad Back
69 on Twitter
70 Sculpt Sexy, Shapely Arms For Spring!
71 Whey Or Casein For Muscle?
72 The 10 Best Ways to Build Your Back | T Nation
73 Tip: The Colbert Full-Body Workout Plan | T Nation
74 Elitefts
75 Men's Fitness Wire on Twitter
76 Men's Fitness Wire on Twitter
77 Tip: Eat Flourless Chocolate Cake | T Nation
78 Baywatch Movie on Twitter
79 T NATION on Twitter
80 Hollywood Reporter on Twitter
81 Instagram post by Ronnie Coleman • May 7, 2017 at 11:06pm UTC
82 Shawn Ray
83 Shawn Ray
84 Kai Greene on Twitter
85 Elizabeth Warren Watches, And Loves 'Ballers'
86 Joe Louvaris on Twitter
87 Instagram post by Shawn Ray • May 7, 2017 at 2:10pm UTC
88 Instagram post by James Smith • May 7, 2017 at 12:21pm UTC
89 Official Muscular Development Magazine
90 Hidetada Yamagishi IFBB Pro
91 Official Muscular Development Magazine
92 Simple But Brutal: The Workout Plan | T Nation