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Michael Jai White on placing his concepts for modern MMA in his latest film 'Never Back Down: No Surrender'

Lifelong martial artist and actor Michael Jai White spoke to about his new film "Never Back Down: Never Surrender," the evolution of fight choreography, acting with Josh Barnett, and Stephen "Wonderboy" Thompson.

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5 important lessons from guys who are bigger and stronger than you: …

7 Exercises to Work Your Legs to Exhaustion

For a leg-training workout to be productive it has to be an intense and brutal session—except for a few genetic anomalies, there is no way around it. Your legs are made up of the largest muscles in your body so you gotta train heavy! Ronnie Coleman did reps with 800 pounds in the squat.

Tip: Find Out If You're Insulin Sensitive - Biotest

After going at least 24 hours without exercise (do this test after a day off from training), you'll wake up in the morning – fasted at least 12 hours – and take a blood sample from your finger tip. Write down this number. Then drink your glucose beverage and continue to take blood samples at 15, 30, 60, 90, and 120 minutes. Record all the numbers at each time point. Here's a little chart of what you should expect:

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Going through a hard time? That's exactly when successful lifters train. Info: …

Get the Perfect Summer Physique

Clean up your training and nutrition regimen this spring to make sure you've got the beach body of your dreams come summer.

Leg Extensions for Bigger Better Quads

Researchers from the University of Miami (Coral Gables, Florida) tested the muscle activity of the quad muscles through different ranges of motion during leg extensions. For reference, when you do a leg extension, you start with your knees bent at about 90 degrees and finish with your legs fully extended at 180 degrees. The Miami researchers found that when the subjects performed the leg extension in the middle of the ROM (about 120-150 degrees), the vastus lateralis received the majority of the focus; in the last 30 degrees of the ROM (about 150-180 degrees), the vastus medialis was the major focus. So, for better outer-quad sweep, start leg extensions by doing two or three sets through just the first half of the ROM and finish with two or three sets at full ROM. To develop bigger teardrops, start leg extensions with two or three sets going through just the top half of the ROM, and then finish with two or three sets at full ROM.

Shoulder and Back Attack

Wilmore’s back training focuses mainly on movements for thickness, since he feels he has more than enough width at this point. “Early in my training, I did plenty of chins and wide-grip lat pulldowns,” Wilmore remembers. “I still do those movements, but they take second billing to free-weight rowing exercises. The more mass and thickness you have in your back, the deeper the separation and detail once you diet down. That adds a three-dimensional quality to it.”

Creatine: Scam or Staple? | T Nation

Notre Dame Prep Football Attacks Manasquan Underground Strength Gym in Manasquan & Edison, NJ - Notre Dame Prep Football Attacks Manasquan Underground Strength Gym. These boys brought some serious intensity, attacking everything we put in front of them! They traveled with 20 + guys over 45 minutes to train. THAT is the commitment and passion they have for succeeding, organized with their Strength Coach, John McKenna. An amazing group of your men and an amazing Coach! MUCH respect and thanks to Coach McKenna, a long time friend and colleague I have always learned from both in and out of the weight room!

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Arnold Schwarzenegger's "Come With Me If You Want To Lift" Tee

Any competitions from Arnold are from a third party and not Represent. This offer is from sources believed to be reliable, but is in no way guaranteed. Represent bears no responsibility for the accuracy, legality, or content of third party offers, nor for that of subsequent offers in social media accounts linked to the third party. Represent does not coordinate the fulfilment of any third party offer and in no way exercises control of the same. In no event should the content of this third party offer be construed as an express or implied promise or guarantee by or from Represent, or any of its officers, directors, employees, affiliates or other agents.

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10 things you better be able to do as a serious gym-goer: …

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

Top 5 Forearm Training Mistakes

The majority of bodybuilders don’t do direct forearm work, whereas many others do four or fewer sets of wrist curls. No segment of the iron game neglects forearms more than the very champions we feature in these pages. And therein lies a problem — you’re not a pro bodybuilder. Phil Heath’s DNA allows him to grow two of the world’s best lower arms by merely gripping bars during upper-body exercises. You’re not so lucky. The assertion that you’ll get enough forearm stimulation by simply training everything else often holds true for Mr. O competitors, but rarely does so for the rest of us.

Six Deadly Diet Sins

Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day'’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 grams per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

T NATION on Twitter

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Instagram photo by Shawn Ray • Jun 12, 2016 at 1:37am UTC

The Best Bodyweight Exercises for Your Chest

If you're looking to make your pecs pop, you probably think you need a barbell or, at least, some heavy dumbbells. But, that's not just not the case. There are plenty of great moves you can do without any equipment at all—and some that can be done using your own bodyweight and a TRX or band. While these exercises are great for attacking your chest—the pectorals major and minor—they'll also help get your deltoids, triceps, abs, and more muscles in on the action.  In other words, the following moves, courtesy of Andia Winslow , Professional Athlete, Sports Performance Coach, and Founder of Winslow Way Conditioning, will help you get that chest you'll want to show off on the beach this summer—and carve the rest of your body. Combine them for the ultimate Chest Day bodyweight workout. Or, sprinkle a few in to your total body routine.

M&F Shakedown

Add IsoFlex to your own go-to shake, or give one of our Shakedown recipes from top Allmax athletes a try for something that’s truly out of this world. From Kuclo’s King-Sized Shake with chocolate peanut butter pure whey protein to Chase Savoie’s Pina Colada Concoction with pineapple coconut pure whey protein, you’ll find some mouthwatering, muscle-building recipes that will quickly find a place in your protein shake lineup. Give ‘em all a try and let us know what you think.

The Ultimate Protein-Food Meal Plan for Bodybuilders

With all that said, it’s time to start considering other protein options… ones that aren’t as mainstream. Enter: protein bread, protein chips, protein ice cream, and more. As for the protein chips and ice cream, they won’t destroy your fat or carb macros, containing little as 2 grams of fat and 5 grams of carbs. For once you’ll enjoy eating several times a day. Click on through to find out more about these protein alternatives and how to incorporate them into your daily eats, sample meal plan provided.

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Father's Day Gift Guide 2016: For the New Dad

The Yuba Mundo cargo bike is an absolute thrill for new dads who want to keep little ones in tow but still stay active and enjoy the outdoors. The 6'9"-long frame fits one adult and at least two kids comfortably. Boasting steering stabilization, double kickstands, LED lights, and side cargo with feet support, the Mundo V5 is fun, functional, and super sturdy. It's even got a three-year warranty.

Jim The Detail Guru on Twitter

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DyNO by RSP Nutrition at - Best Prices on DyNO!

Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools, and products you need to burn fat, build muscle, and become your best self.

Instagram photo by Pauline Nordin • Jun 12, 2016 at 4:00pm UTC

Hidetada Yamagishi on Twitter

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Instagram photo by Lance Keys • Jun 12, 2016 at 8:30pm UTC

Instagram photo by Mr. Olympia Official Instagram • Jun 12, 2016 at 1:04am UTC

Gaspari Nutrition on Twitter

TODAY from 12-3: @RichGaspari & @HideYamagishi at Cape Cod Nutrition Corner. Stop by for samples, autographs & more!

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Wake your ass up, get focused, and get to the gym. Our favorite coffee alternative: …

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.

Trick Out Some Killer Triceps

This is a great move, but typically you need a partner to place weight across your lap. If you don’t have a partner, sit on one bench and set the weight across your lap, then put your hands in position. Next, place one foot at a time on the opposite bench before you press upward onto your hands and move your glutes off the bench. At the end of the set, sit back up on the bench and remove one foot at a time from the opposite bench.

Frank Zane's Top Tips for a Classic V-Taper

If there's one man who understands the aesthetics of bodybuilding better than anyone else, it's Frank Zane. The three-time Mr. Olympia is still considered the gold standard of aesthetic appeal with his trademark small waist and dramatic V-taper of well-developed lats, shoulders, pecs, and a deeply carved serratus.

The Clean, Lean Muscle Meal Plan

Bulking up and cutting down sucks. It's time-consuming, difficult, and altogether unnecessary. This lean-gain diet will get you bigger and have you looking better in the process. The program is divided into two days—one plan for your training day s and another for your non-training days. The training days maximize growth by using a higher carbohydrate intake, very little fat intake, and a good amount of lean protein. The non-training days prevent any significant bodyfat increase by cutting carb intake and the number of meals, and combining healthy fats with protein. By strictly following this plan, you can gain as much as a pound of muscle a week.

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

Muscle-Building Iced Vanilla Latte Recipe

Get an energy boost with your protein fix with this delicious vanilla latte shake.

12 Laws of Fat-Burning

No question about it, burning fat is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your six-pack will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

wayne scott on Twitter

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Spring Sports Nutrition Guide: Pre-Workouts

Get into beast mode to take on the toughest training challenges with these premium, pre-workout supps.

Can You Get Rid of Loose Skin After Major Weight Loss?

Expert advice on why your skin won't snap back, what you can do on your own, if and when you should seek professional treatments, and how to prevent it in the first place.

Kate Austin 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 Best (and Worst) Workouts Before Sex

“Exercise is fantastic for your sex life,” says Spurr. Not only do you get your heart rate and circulation pumping, but you also feel more alive and you get fitter to enjoy a more active sex life.” Learning about your body and making it stronger naturally keeps you focused on your physical responses, which is crucial to experiencing full sexual pleasure, says Spurr. Almost any exercise that you do before sex is likely to provide some bedroom benefit. But, by scheduling your workouts carefully, your fitness routine can boost your performance potential as well.

8 Vegetarian Recipes for Weightlifters

Make these high-protein meatless recipes for breakfast, lunch, or dinner.

Instagram photo by Flex Lewis™ • Jun 12, 2016 at 7:24pm UTC

What Is a Superset and Why Should I Do It?

When it comes to lifting weights, it’s not just about picking up heavy things and putting them down (carefully, please). All sorts of variables—from how much of a load to how quickly you move it—affect the results of your hard work. One of the biggies when putting together a routine is the order in which you do your exercises. Supersets are one of the most popular techniques for a number of reasons. Click to the next page to find out what a superset is.

BSN N.O.-Xplode XE Edge at - Best Prices on N.O.-Xplode XE Edge!

Warnings: Consult your physician before using this product if you are taking any medications or are under a healthcare professionals care for a medical condition, including, but not limited to, psychiatric disorders. Not for use by those under the age of 18, women who are pregnant, trying to get pregnant, or nursing, or those who are sensitive to beta-alanine, caffeine or niacin. Do not consume caffeine from other sources while taking this product as too much caffeine may cause nervousness, irritability, sleeplessness, and occasionally rapid heartbeat. Beta-alanine and niacin may cause a harmless, temporary tingling or flushing sensation. Use only as directed. Do not exceed recommended daily intake. Do not combine with alcohol. Do not exceed 2 scoops within any 24 hour period, consumed at least 4 hours apart. Consume as part of a healthy diet and exercise program, and drink at least 100 fl oz of water per day. Exercise may increase your need for additional fluid intake. Keep out of reach of children. Store in a cool, dry place away from direct sunlight.

Father's Day Gift Guide 2016: For the Foodie Dad

For the Dad chef in your life, get him actual food (cheese, caviar, and more) or a tool to help him do more cooking himself!

5 Things Every Athlete Should Know About Agility Training

Keep these essential rules in mind when you're planning drills and exercises to improve your quickness and athleticism.

Bodyweight Only Program

I am currently studying abroad in a small village in France and don't have any access to weights or a gym. The closest gym is 45 minutes away. I am a college baseball player and have recently been trying to add lean mass so I can increase my force into the ground to throw harder and relieve stress on my arm. I will be in France for the next six weeks.

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56 15 Ways to Gain Lean Mass
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58 10 Best Foods to Help Skinny Guys Gain Muscle
59 10 Power Foods for Size & Strength
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61 6 Tips for a Ripped Six-Pack
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63 4 Classic Exercises to Build Up Your Biceps
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