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300 Workout - Lean & Mean In Months With Spartan Warrior Training!

When the '300' movie came out, men and women everywhere were eager to learn how King Leonidas and his Spartan warriors got their abs of steel.

Watch: Tom Cruise is a gun-, drug-, and money-smuggling CIA badass in ‘American Made’ trailer

The superstar actor takes on the real-life story of a pilot who gets in way over his head in this action-packed Doug Liman flick.

Take Your Push-Up Skills From Beginner To Badass

This simple bodyweight move may not be as simple as you think. Calisthenics fanatic turned international fitness guru Ed Checo shows you the ins and outs of a classic exercise.

Adam West 'Batman' Actor Dead at 88

Adam West, legendary star of TV's 'Batman' series, has died at 88.

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Top News
1
Cory Aldridge on Twitter

Legendary weekend just got even more legendary! Very rare your idols are cool in person; in this case @MrOlympia08 is BAD ASS #Omaha #Legend pic.twitter.com/tzkEIdaAWw

2
Tip: The 1-Mile Fitness Test For Lifters Only | T Nation

If you're in your 40's or older, make sure you can pass this test. According to Dr. Jarett D. Berry, not being able to run a 10-minute mile puts you into the "unfit" category. Remember, heart disease is still the leading cause of death ­– a bigger killer than cancer – and minimal run times are a good predictor of long-term ticker health.

3
Scrape The Rack For Growth | T Nation

When you're pressing against the rack you're essentially doing an isometric shoulder extension. Even if it's an isometric, you still get the increase in triceps activation which can be used in the pressing action (which involves elbow extension). This shoulder extension action recruits mostly the long head of the triceps, which is the most important one for benching heavy. Pressing against the rack also decreases delt involvement, and thus helps put more emphasis on the triceps.

4
The Top 5 Back Training Mistakes

It’s complicated. Combining ball-and-socket joints that allow maximum arm mobility, a ribbon of snaking bones and nerves that divide the region down the middle, and a phalanx of big and small muscles spread from your butt to your neck, your back is your most complex bodypart. So it’s little wonder that many bodybuilders earn failing grades for training it. A lot of things can go wrong, but we’ve simpli- fied the list to a top five. This month, we examine the most frequent back blunders and lay out easy solutions for get- ting your back on course. Class is in session.

5
Men's Fitness on Twitter

Want to take a break from the grind? Put your body to the test with these 10 workout challenges from Men's Fitness.

6
Tip: The 5 Squat Commandments | T Nation

More tension equals more strength, so if you want to squat heavy, you have to create as much tension as possible. It starts at the top with your hands and at the bottom with your feet. Setting your grip hard on the bar creates tension that runs into your upper-back, solidifying a solid shelf for the bar to rest on. Squeezing the floor with your feet creates tension that's transferred through your legs and into the hips.

7
Full Body Training For Advanced Lifters | T Nation

Since then, the general advice from trainers and strength coaches has been to start with full body workouts until you're advanced enough to graduate to body part splits. The idea was that you did full body workouts, got bigger and stronger, and eventually you "grew out of" full body training. The reasoning was that as you became more developed, you could devote more work to training each body part.

8
9 Best Exercises You're Not Doing

Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.

9
The Most Dangerous Exercise | T Nation

Same with the Olympic lifts. They're great movements, and aren't as difficult to learn as people think, if they're properly coached. BUT they're still more technical than your basic strength lifts. The problem is that people see them as just another strength lift and approach them the same way: by gradually adding more weight to the bar. The problem is that most add too much weight too fast for their technique level and that's where injuries occur.

10
Today's Workout

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11 Shawn Ray

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12
10 Ways To Burn Fat And Keep It Off For Good

Running for an hour may burn more calories than a one-hour strength workout, but weight training causes you to keep burning calories for days after the workout is over. Repairing and rebuilding the damaged muscle fibers requires energy—that is, the calories you’re consuming, which might otherwise be stored around your waist. On top of the metabolic effect, weight training boosts your natural fat-fighting hormones like testosterone and growth hormone.

13
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.

14
Zach Even - Esh 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

15
Tip: Master the Dorian Deadlift | T Nation

The conventional deadlift done in a full range of motion is actually two movements: a push off the floor, then a pull over the knees. The push off the floor is initiated by leg drive. Then as the bar gets to around knee height and the hamstrings have completed their part of the job, the rhomboids, lats, and traps work isometrically to hold position as the lockout is completed. The conventional deadlift has a couple of shortcomings when it comes to back building:

16
Tip: Improve Shoulder Health With This Move | T Nation

Though this drill has many moving parts, they're all working together in order to achieve upper back activation (which most big lifts depend on) while maintaining it through an assisted overhead position that uses increased stability to open up range of motion and mobility.

17
The 6 Most Hated Personal Trainers | T Nation

But there are those that not only cross the line, they splatter the line with kerosene and light a match to it. Case in point, a month ago I fired a trainer on the spot for walking past a changing stall and snapping a picture with his phone over the top of the door because his victim was trying on a sports bra. Yes, creeps like that really exist. News of this leaking out doesn't bode well for not only the gym, but trainers in general.

18
Zach Even - Esh 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

19
Tip: Boost Your Bench With Timed Dumbbell Presses | T Nation

Press heavy dumbbells for 2-4 minutes. I've used up to 80-pound dumbbells for three minutes. These reps aren't done in a non-stop action. (Had you scared there for a second, didn't I?) You do a couple of reps, then hold them on your chest or at the top for five to ten seconds, then do a couple more reps. You keep the set going until you can't do any more. Perform only one set at the end of the regular workout.

20
Tip: 3 Load Maximizing Tactics | T Nation

For reasons that are still mostly unknown, occlusion training allows you to reap the benefits you'd normally get with heavy loads by using very light weights (20-30% of 1RM). Occlusion training won't directly improve your strength as much as it'll serve as a stimulus for hypertrophy, but if you've got joint issues that prevent heavy training, occlusion training can be a godsend.

21
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

22
Classic Physique Bodybuilding Greats

ARNOLD SCHWARZENEGGER Yes, "The Oak" displayed a huge amount of muscle mass, yet still with all that size, the 6'2 Austrian was able to pull off the coveted, classic physique that earned him a stunning 7 Mr. Olympia titles. Considered among the most important figures in the history of bodybuilding, Arnold Schwarzenegger continues to be passionate about the sport and the direction it's headed.When recently sharing his opinion on the appearance of today's Mr. Olympia participants, 'The Oak' said, "We need to stop just rewarding guys with the biggest muscles who don’t look as pleasing. Look at the old days when Steve Reeves won. You saw him on the beach [in photos], you said, ‘I would love to have this man’s body. Look at how beautiful this man looks.’ But that’s not what you say about the guys today who win the competitions. You have to look at everything, like, for instance, so many of those guys [today] have their stomachs sticking out...It used to be that you should have a V-shaped body."

23
The 2017 Starter's Guide: Nutrition

Eat whole foods whenever possible. “It’s a lifestyle approach to food that helps to eliminate added sugars, sodium, and fat,” says White. Include food from all food groups, with extra attention to vegetables, and ignore anything that is in a box, or has more than four or five ingredients in it. Stick with lean meats like chicken or turkey, pork tenderloin, or fatty cold-water fish like salmon and mackerel. Consume unprocessed carbohydrates from potatoes, sweet potatoes, rice, fruits, and vegetables. Get your fats from fish, olive oil, avocados, nuts, and seeds—avoid reduced-fat products because when companies take out fat, they add more sugar to maintain the flavor.

24
7 Exercises to Blow Up Your Arms

Sasan Heirati is looking to make a huge impression in the IFBB pro ranks, and one thing is certain—Heirati is unlikely to be let down by his arms. At 22 and 21 inches (the right one is slightly bigger than the left), they’re not lacking size, but, as always with Heirati, it’s about the quality rather than just mass. However, he wasn’t born with impressive pipes. “When I started bodybuilding at 14, I didn’t have good arms, but they grew quickly,” he says.

25
The Best Routine

An eight-week study compared the effects of training muscle groups one day per week using a split-body routine versus three days using a total-body routine in well-trained men. The split routine hit two to three muscle groups performing two to three exercises with two to three sets per workout. The total-body routine hit all muscle groups with one exercise for two to three sets per workout. Both routines consisted of three weekly sessions done on nonconsecutive days for eight weeks. All subjects performed 18 sets total per session. Each set had eight to 12 reps with 90 seconds of rest between sets.

26
Beginners

Why Does Weightlifting Not Take More of a Cardio Mindset?

27
The 6 Worst Things You Can Do For Bigger Biceps

If you are planning on selling tickets to your own personal “gun-show” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle, most are making vital mistakes preventing this very goal from manifesting. Here are 6 common biceps training errors TARGET EXERCISE FOR THICK BICEPS

28
Combat Crunch Bars by MusclePharm at Bodybuilding.com - Best Prices on Combat Crunch Bars!

† This price is the retail price for this product found at one or more retail websites in the last 30 days. The price may not include shipping cost, tax, sale or promotional prices, or discounts such as member pricing. Prices may change. Bodybuilding.com verifies this price every 30 days.

29
How To Get A Six-Pack This Summer

The trick to carving out 'mirin-worthy abs lies in knowing how to combine the proper workouts with adequate rest and targeted nutrition. You'll probably need to add a little strategic muscle, cut some fat, and prioritize recovery and rest. Don't be surprised if fewer ab workouts and more food reveal the muscles you want to show off this summer!

30
The 45-Minute Workout

If you've taken a bit of a break from the gym, you can erase any acquired flab by getting back to consistency and easing your way into tough workouts. That’s why we’ve put together these three routines—designed by Jordan Yuam, owner of Jordan’s Virtual Fit Club in Valencia, CA, and the trainer who helped whip Twilight teen wolf Taylor Lautner into howlingly good shape—that can fit into anyone’s schedule.

31
Official Scorecards: 2017 IFBB Northern California Pro

June 3, 2017 Men's Physique, Bikini, & Masters Bikini

32
The Arnold Schwarzenegger Era Diet

     For the young people of today, Arnold's impact on bodybuilding is underappreciated. He is thought of by some youths as being ancient history, or an actor who started in bodybuilding. It is important to realize that if he had not achieved a level of unprecedented greatness in his time, the motivation and standards for other competitors would not have been as extreme. He and his contemporaries learned to manage food through observation, trial and error, and communication with their peers. Along with relatively primitive protein powders, they demonstrated that achieving an enviable physique is possible through basic nutrition and discipline. Of course, the muscular strength and mass were augmented by the use of anabolic steroids. However, these gains were possible by sitting down at the table rather than shaking and stirring whey shakes, along with handfuls of capsules. Their diets were low-glycemic load diets, high in protein, and rich in fruits and vegetables. This is a practical approach for natural and enhanced bodybuilders, as well as those wishing to manage their weight for health purposes.

33
Sagittarius Horoscope for Sunday, June 4, 2017

Sunday, June 4, 2017 - Looking off into the distance is often easier for you farsighted Sagittarians than seeing something that's right in front of your nose. However, you might not get very far in your vision-questing while delusional Neptune squares the Sun in your 7th House of Partners. It's inadvisable to head out today without the company of a fellow traveler. Collaborating with a like-minded friend changes the energy now. Deepen your understanding by engaging in meaningful communication. Your presence in the present moment averts a developing power struggle in the future.

34
Muscle & Fitness on Twitter

Take the next step towards your transformation, and sign up for the Challenge today. #EarnedNotGiven @_iSatori http://ow.ly/muwP30cl7mb  pic.twitter.com/BLwAaFifGk

35
Tip: The 5 Bench Press Commandments | T Nation

The emphasis of the bench press is not on your chest. EMG studies show that the muscles that do the most work are the triceps and deltoids. If you want to develop a big chest, keep the flyes and cable crossovers. But if you want to bench a lot of weight, overhead press and develop your triceps with board presses and floor presses.

36
shawn ray on Twitter

IFBB Omaha Pro Women's Physique Winner, Lee-Ann Temnyk Olympia Qualification 2- Katie Lee 3- Dianne Brown 4- Roxanne Edwards 5- Krista Dunn pic.twitter.com/7VQiTxvCfC

37
Tip: The Very Best Way to Row | T Nation

If the lowest position the bar gets in is above the knee, which is usually the case for dry humpers, then you're basically doing a slightly bent-over shrug and taking the lats and upper back through a very limited range of motion. The traps are doing most of the work. Trap work is awesome, but there's better ways to develop the traps than bump-and-grind rowing.

38
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

39
Six Ways to Kick Your Metabolism into Overdrive

We know that genetics certainly plays a role in the speed at which you process calories. Some are more blessed than others. But science has also taught us that there are ways, both through specific exercises and food choices, that can augment (or suppress) your metabolic rate. Unfortunately, there is a roller coaster-like process that is almost unavoidable, called life, that occasionally gets in the way. In any case, the more you understand about why and how your body responds to various stimuli, the better you’ll be at dialing in your best physique ever.

40
The Zac Efron workout to get a beach-ready 'Baywatch' body

Efron’s training was constantly evolving, so Murphy condensed the best of his workout into a three-day split, working back and biceps one day, legs another, and shoulders, chest, and arms the third day (abs are in there, too, a little bit every day).

41
The 10 Best Bodybuilding Exercises You Can Do

Triceps extension, skullcrusher, whatever you want to call it, just make sure you do this move. The triceps extension is an old school, classic triceps isolating exercise. It has been around forever and used by some of the best bodybuilders of all time. It works the triceps from the elbow to the lats. Keep your elbows close together and pointed towards the ceiling. Bring the bar down toward your forehead to maximize triceps activation. The temptation is to flare your elbows out because you can do more weight – DON’T!

42 Shawn Ray

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43
Back, Biceps & Abs

*I combined these two exercises to speed up the workout.  See the video’s below as a reference if you’ve not done these exercise variations before.  Hold the contraction on each exercise for a 1-2 second count on each rep.  I did this superset for 3 rounds.

44 Tip: Burn Fat Faster Than Ever Before | T Nation

Even so, the fat loss was so negligible that it hardly made fasted training worth the effort. What we didn't know, though, until recently, is that fasted exercise alters gene expression of certain enzymes and in the long term can "train" your body to break down fat tissue, making fasted exercise a viable fat-loss method.

45
Tip: Train Legs. Then Train This Body Part | T Nation

One caveat, though. This method may not work as well, or at all, if you train legs with another big body part, like chest or back. Training legs properly, i.e., busting a nut, probably wouldn't leave you with enough mojo to properly train another big body part. Even with all that extra leg-training induced testosterone and GH, it still might not be enough to push the muscle meter to the plus side.

46
Are You Getting The Most Out Of Your BCAA Supplement?

Are those amino acids you're sipping really doing anything for you? It depends on your goals. Here's the science, so you can decide for yourself!

47
Can you strengthen your penis?

Well, sort of. Your penis isn’t a muscle, so you can’t really make it “stronger.” “You don’t need to do anything to keep your penis in working shape,” says Los Angeles-based urologist Philip Werthman, director of the Center for Male Reproductive Medicine and Vasectomy Reversal. “It’s not a ‘use it or lose it’ scenario.” But there are some things you can do to improve your sexual strength, including Kegel exercises. Click to the next page to find out what they are.

48
Top Exercises Women Love to See Guys Do in the Gym

You're getting checked out just as much (okay, maybe not as much) as you're sneaking peeks at the spandex- and lycra-clad girls swinging kettlebells, sprinting on treadmills, and slamming sandbags at the gym. And, whether or not you'd care to admit it, there are probably certain exercises you love to see a woman do. (Are visions of squats and snatches dancing in your head?)

49
A Short Workout for Big Results

Many times someone will stick to the program forever because of time constraints—occasionally changing the specific exercises to stave off boredom. After a few weeks of this workout, try a new switch. You’ll know when to change because you’ll feel bored and unchallenged at the gym. There are a lot of ways to mix things up, and the only ways you can really go wrong are by working out a smaller muscle group before a bigger one, such as triceps before chest, and by staying on a full-body plan indefinitely—anything else is gravy. Now, let’s set some goals and see some progress!

50
Protein Rules

Consuming protein and protein shakes is something you might be doing on autopilot. Bad idea. With the rise of “protein spiking”—when companies cheap out on ingredients and use additives as work-arounds to skew the nitrogen count—it’s crucial to stick with brands that are transparent. Those companies are always trying to satisfy customers because word of mouth among gym-goers is still the most important advertising vehicle around. So when you’re down to your last scoop of protein, keep these tips in mind before you make your next purchase.

51 Using Kettlebells, Sledgehammer, Farmer's Walk in 5/3/1?
52 Flex Your Delts
53 23.7st Down to 14.7 in Just 10 Months
54 Tip: Burn Fat Faster Than Ever Before | T Nation
55 Phil Heath's Back Attack
56 shawn ray on Twitter
57 The 6 Worst Exercises for Heavy Lifting
58 shawn ray on Twitter
59 FLEX on Twitter
60 6 Moves for Sick Lats
61 Six Perfect Post-Workout Meals
62 Leg Extensions for Bigger Better Quads
63 24 Y/O Coming Off First Physique Show
64 Arnold's Advice to Beginning Bodybuilders
65 Instagram post by Zach Even - Esh • Jun 10, 2017 at 7:44pm UTC
66 Men's Fitness on Twitter
67 Deadlift Form Check
68 Creating the Perfect Muscle Monster
69 Men's Fitness on Twitter
70 Official Muscular Development Magazine
71 10 Rules to Eating for Mass
72 Build Your Own 6-Pack
73 Maxx-ing Out on Back
74 Shawn Ray
75 8 Nutrition Tips for Hardgainers
76 America's Hot Girls of the Gym
77 The best Father's Day gifts for fitness-loving dads: 2017 edition
78 Dymatize ISO100 at Bodybuilding.com: Best Prices for ISO100
79 5 Critical To-Do's For Every Training Session
80 Tip: The 5 Deadlift Commandments | T Nation
81 6 Reasons You Still Have a Gut
82 5 BIG Lessons Learned from The Spartan Race Birthplace & Joe DeSena • Zach Even-Esh
83 Boring But Big Chest Routine for Massive Pecs
84 Men's Fitness on Twitter
85 Bodybuilding.com - Huge Online Supplement Store & Fitness Community!
86 Shawn Ray
87 Instagram post by Ronnie Coleman • Jun 11, 2017 at 3:12pm UTC
88 Primary Leg Workout
89 Tip: Fix Your Adductors with this Mobility Move | T Nation
90 Tip: Burn Fat Faster Than Ever Before | T Nation
91 Instagram post by Zach Even - Esh • Jun 11, 2017 at 1:50am UTC
92 Shawn Ray
93 Shawn Ray
94 Shawn Ray
95 Workout!! bot on Twitter
96 Chest, Shoulders & Triceps!