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Next Level: Squat vs. Squat with Chains

What do you do after squatting the same weight for months and months? You add chains to build explosive strength and help get you past those plateaus. Besides looking badass, chains increase the difficulty of the squat as you rise out of the hole.

Sagittarius Horoscope for Tuesday, June 16, 2015

Tuesday, June 16, 2015 - You could be struggling to find a healthy balance between pursuing your dreams and living up to everyone else's expectations. The dualistic Gemini New Moon falls in your 7th House of Relationships, tempting you to leave your fate in the hands of others. Your current dilemma stems from your illusion that you can have it both ways now. Thankfully, your diplomatic skills rise to the occasion, but you still must eventually make your choice because you can't serve two masters at once. Don't get swept up in the moment and rush your decision; allow plenty of time for your inner voice to make itself heard.

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.

Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

Perfect Peaks in 3 Bicep-Blasting Moves

Full range of motion for full development is a good guideline but like most rules, there are some exceptions. In this case, the partials are used to overload specific ranges of motions for strength building, allowing the biceps to handle very heavy weight at peak contraction. Keep in mind you need to start from a full hang and end in the starting position. Barring injury, keep the supinated (underhand) grip for the greatest bicep overload.

9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

Bill Wilmore's Chest Workout: Presses, Presses, & More Presses

Bill Wilmore's Chest Workout: Presses, Presses, & More Presses

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

Branch Warren 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

Metabolic Damage

Fact, fiction, and five ways to fix the problem.

9 Things Any Ripped Guy Can Teach You

When it comes to getting cut up and chiseled, there's a few rules of thumb that any guy who's earned a six pack can tell you. At the end of day, it's less about secret cheats and exotic routines and more to do with the internal strength to stick to the self-evident truths of fitness. Here are 10 ways the ripped stay that way.

6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

The Truth About Cardio and Muscle

Assuming you’re eating sufficient calories to grow muscle , and performing only a moderate amount of endurance training (i.e., not training for a marathon), you should have no trouble gaining size with a lifting-meets-aerobics program. Aerobics will actually make you a more efficient lifter. A competitive powerlifter with a 475-pound bench press, Nuckols regularly incorporates steady-state training into his program: “It helps you increase your training density, volume, and frequency by aiding in recovery during your workouts and between your workouts. Being able to work harder and recover from more work is the simplest way to make more progress.”

Pre-Workout Nutrition

What you need to know for a great workout.

5 Powerful, Protein-Rich Recovery Meals

Research has consistently shown that consuming protein and carbs after a weight-training workout can speed recovery and optimize muscle gains. But the so-called window for this nutrition doesn’t necessarily close within an hour (or even two or three hours, it turns out), as popular broscience would have you believe. According to a 2013 review, consuming a proteinrich, whole-food meal eaten up to six hours after a workout is sufficient to maximize gains, the  Journal of the International Society of Sports Nutrition  reported. Whip up any of the following high-protein, nutrient-dense meals in the hours following your workout, and rest assured you’re getting the most out of your training.

Flex Lewis's Top 10 Training Principles

Flex is doing it his way. The Welsh Dragon and his nutritionist/trainer Neil Hill have fresh ideas about working out. From rep ranges to rest to exercise selection, the 212 champ doesn’t do things the same old way, because he doesn’t want to achieve the same old results. No, he’s striving for the ultimate. Rep after rep, set after set, Flex Lewis is reaching for his place in history. Three is the magic number, but 10 is the number of components that make his training unique.

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Powerbuilding - The bad-ass hybrid of bodybuilding and powerlifting style training. Info: …

The Men's Guide

My wife has purchased many of your Fighter Diet ebooks and she loves them!!! She recently did her first physique competition and she helped me by using your Men's Guide to FD eBook. Thanks for help!!   Think Fighter Diet is all about girl power? Well you thought wrong. It’s true Pauline knows a thing or two about women's health and fitness, but her FD concept can be applied to any "body" male or female. To bring a little focus back on the Y chromosome, she's created the Men's Guide to Fighter Diet. An excellent ebook, the Men’s Guide is a Fighter Diet Concept book, workout plan and meal plan all wrapped into one. One section could also be considered the nutshell version of Cardio for Leanness. In fact, for that reason, you could think of the Men’s Guide as the male version (though

elitefts™ Powerlifting Experience II

sleep that night. I woke up repeatedly during the night because I was afraid of oversleeping. Once I arrived at the Elitefts S4 gym, I was awestruck just by the experience of walking into the gym and seeing all of the coaches and Elitefts athletes that were standing around talking. Everyone was incredibly friendly and super easy to talk with and once I met my coaches, Chris Duffin, Brandon Smitley, and David Allen, they immediately began answering questions and providing insight to the world of powerlifting and to the specific lifts. After the rules clinic, we started warming up for the Squats. The information and technique tips provided by the coaches was awesome and having them help us during the actual lifts, from wrapping knees to providing reminders to tighten up was invaluable during the actual lifts. I PR'd on both Squats and Bench, primarily due to the information given to me and the help with implementing the new techniques. The information provided for the Deadlift event was equally beneficial but unfortunately, for me, a PR was not to be had in that event but had my back been completely healthy, I know the new techniques would have pushed that much further.

Arnold Schwarzenegger: Pectoral Pointers

Some chest moves — including this effective trio — are too good to ignore!

Should Your Workout Kick Your Ass? - Born Fitness

If you were to ask me to choose the one thing most people could improve in the gym my answer would be “Intensity.” Problem is, when I suggest workouts need to be harder, most interpret that as meaning more sets, reps, or hours in the gym. Nothing could be farther from the truth. Intensity doesn’t hinge necessarily on what you do (although it can), but oftentimes it’s how you do it. Your focus, your energy, and your devotion to push past barriers and challenge your body. To help you understand the difference between working harder and training smarter, I interview Sean Hyson, C.S.C.S, fitness director for Men’s Fitness and Muscle & Fitness, and the author of  The Truth About Strength Training . You won’t learn any new exercises or magic bullet secrets, but the strategy you’ll gain will be as valuable as any other lessons you’ll find.

Maximize Your Gym Time

For example, when building a program, I always choose a pull-up rather than a simple lat pulldown. The overall nervous and muscular demand of the pull-ups is much greater than the seated high pulley pulldown. Pull-ups also recruit your abdominals more than a simple Swiss ball crunch. A great pull-up session will always leave you with sore abs. Another example would be to substitute the barbell bench press with dumbbells. It's subtle, but the dumbbells offer a greater demand on the nervous system because of the instability of each arm compared to the bench press. They also allow a greater range of motion. Using compound exercises hits chains of muscles functionally, the way they are supposed to work.

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There's no one best set/rep scheme for every goal. Here are 22 to choose from for YOUR goal: …

The Five Toughest Yoga Positions for Guys

Stiles identifies five advanced yoga positions that every guy should strive to achieve. “These five will probably present a challenge for most guys because of tight hamstrings, shoulders and backs,” she says. “These poses require and promote even balance in the body so it's especially great for guys to open and strengthen evenly." If you're a new entrant into the world of yoga, we advise you pick up a few classes before you try diving headfirst (literally) into these moves.

5 Rowing Workouts to Get You Ripped

A great non-weight-bearing exercise machine, a rowing machine uses both your upper- and lower-body muscles to increase cardiovascular conditioning. Since you’re using your entire body, targeted muscle soreness is unlikely. Also known as an “erg,” a rowing machine is one of the most effective pieces of fitness equipment for burning fat and improving conditioning. Try these five unique rowing workouts designed by Eric Salvador, C.P.T. and head instructor of The Fhitting Room, to replace those tedious cardio sessions.

Six Steps to Bigger Quads

A training guru’s first fix for lagging quads is usually this: “Squat more.” But traditional squats aren’t always the best remedy for quads, per se. By involving the glutes, lower back and hamstrings to a great extent, the squat simply isn’t the best way to zero in on your quads. Mind you, it’s an excellent leg exercise ⎯ probably the best ⎯ but perhaps not the best for just the quads. The highly neglected front squat, on the other hand, is a squat variation that reduces the involvement from those other muscle groups while increasing the muscular stress on the quads, making it a better choice for those in need of a little quad rehab. 

Dieting Mistakes - Born Fitness

Sometimes I’m frustrated when people become angry about the word “diet.” As I’ve said many times before, if you eat you have a diet. It’s that simple. But I understand that when people think about diets they imagine restrictions, hunger, and lack of results. In that scenario the word diet sucks. And yet, you still need to eat and find a way that leaves you feeling good, satisfied, energized, and healthy. Instead of suggesting another diet (whether Paleo, Atkins, South Beach, or any other well-known name), I asked Sohee Lee, author of Reverse Dieting , to tackle the mistakes that give diets a bad rep in the first place. Avoid these common dieting mistakes, and odds are you won’t have any more issues with the D-word. -AB

How Many Eggs Are Safe to Eat? - Born Fitness

While the whites still offer protein, it’s only slightly more than 50 percent of the total amount. The yolks are part of what give eggs the highest possible biological value, which is a measure of how well a food suits your body’s protein needs. So if you’re looking for the healthiest way to eat your eggs, your best bet is to keep the yolk. (The exception: Let’s say you’re on a “diet” and are counting macros or keeping fat lower, there’s no problem just eating a bunch of eat whites and saving calories. Sometimes I do it myself, but the reason isn’t to avoid the yolk or for health reasons; it’s to save calories. There’s a big difference.)

10 Healthy Late-Night Snacks

Midnight hunger pangs? Satisfy your cravings without inflating your gut.

10 Best Ways to Get Better Sleep

With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep —also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.

Big, Strong Arms

How to build a set of major guns.

The Endomorph Dilemma

Easy gains can be a curse if you don’t take the appropriate steps. Here’s how to stave off the endomorph blues.

The Women's Guide (advanced)

You know the saying you don't solve money problems with money? Well, when it comes to my body, I solve body problems with my body. Fighter Diet is my life. I know how I want it to be, to feel and to look but it's like a snake sometimes, very hard to hold on to cause it wants to slip through your tough grip. The body when it's ripped, defined and muscular is the most beautiful piece of living art you can ever find, it's a sculpture that has a life of its own for good and for bad. The relationship between you and your body, it's something like being the guardian, the lover, the director and the police, sometimes even the mafia boss to your body cause body doesn't want to follow you without resistance and questioning. But then...when you two do settle or the body surrenders to your will, ah,

The Best Total Body Cardio Workout

Get into pushup position and then lower your forearms to the floor. Hold 15 seconds, and then rotate your body to your right, resting on your left forearm and stacking your feet so your whole body faces 90 degrees to the floor. Hold 15 seconds. Rotate back to the floor and hold 15 seconds. Rotate to your left and hold the side  plank again. Keep your hips elevated the whole time.

4 Secrets for More Strength

There are plenty of ways you can help your body along in the  quest for more strength . Some adjustments are subtle and require little more than a change in hand position. Other changes could mean a full-program overhaul if you've been misled by an ill-informed trainer. Use these four tips to weed out any roadblocks that are standing between you and  lifting more weight .

5 High-Intensity Interval Weight-Loss Workouts with Kettlebells

And by increasing your heart rate, you also increase the number of calories—and amount of fat—you shed during the workout. But unlike running or cycling, workouts typically associated with amping heart rate and aerobic capacity, doing a high intensity kettlebell routine also builds muscle. Talk about saving major time at the gym. 

Life Happens - Born Fitness

One of the bigger problems in this industry is that we have too many details to worry about that we lose sight of what really matters. We stress over all the small things and in doing so living a “healthy life” feels like a burden that we either reject the healthy behaviors or become obsessed to the point that it cannibalizes other areas of our lives.

8 Quirkiest Days With the Stanley Cup: 2015 Stanley Cup Finals Edition

We're four games in to the 2015 Stanley Cup finals and the Tampa Bay Lightning and Chicago Blackhawks are knotted at two wins a piece. The high paced, energetic games have all been pretty close. All four contests have been decided by one goal, causing many analysts to predict that the series will go seven games. A seven game series could be tough for both teams considering the grueling nature of the NHL playoffs. Every year NHL players battle through serious injuries in order to have a shot at winning the Stanley Cup. For instance, in the Eastern Conference Finals, New York Rangers' captain Ryan McDonagh played the team’s last three games after suffering a broken foot in game four. In the Stanley Cup Final Tampa Bay goaltender Ben Bishop is battling some “undisclosed injury.” McDonagh and Bishop are two examples of players who will do anything for the Cup. But, for what?

2015 Amateur Olympia Spain Bodybuilding Posedown

The final comparison and posedown of the Men's Bodybuilding division at the 2015 Amateur Olympia Spain.

How to Lose Belly Fat and Induce Rapid Weight Loss | Eat This Not That

Like a marathoner stretching before the big run, eating half a grapefruit before a meal can enhance your body’s fat-burning performance. A study published in the journal Metabolism found that this “warm-up” tactic can help whittle your middle—by up to an inch—in just six weeks! The scientists attribute the powerful effects to the grapefruits’ fat-zapping phytochemicals. The fruit can interact negatively with certain medications, so as long as you get the green-light from your M.D, plan to have half of a grapefruit before your morning meal and add a few segments your starter salads to reap the benefits.

7 Gym Moves You Need to Master

Want to be a well-rounded athlete, then you need to think beyond the Big 3. Become a pro at these seven staple moves to dominate in everything else.

Why Losing Weight Is Hard - Born Fitness

I have very few people that I consider “mentors” in my life. My parents are obvious, but outside of my family there is one man that stands above the rest: Ted Spiker. I say this with as much gratitude possible; if it wasn’t for Ted Spiker, I don’t know if I would have ever made it in the health and fitness industry. In fact, writing about Spiker deserves it’s own post, but right now I want to focus on Spiker’s latest contribution to the health industry, Down Size . In this excerpt from his new book, Spiker keys in on the real reason why so many goal driven plans (for weight loss, exercise, diet…really anything) oftentimes fail. Grab a cup of coffee and get ready to learn. This one’s on the house and it’s worth your time. -AB

Eat The Damn Dessert - Born Fitness

Learn your limits. Understand your triggers. And build a system that helps you succeed. But don’t remove all the foods you love. It’s a common recipe for disaster and one of the most common reason why so many diets actually fail.

10 Best White Sneakers for Men

Now that Memorial Day weekend has come and gone, we are going to start seeing a lot more summer shoes walking around. Barring the flip-flop (which I would like to do anywhere other than the beach or locker room anyway), the most ubiquitous summer shoe is the white sneaker. The white sneaker goes with anything: Pair your Tretorns with a slim chino, your Chuck Taylors with cuffed denim, or your Stan Smiths with a tailored suit. It’s the easiest summer upgrade for any guy.

8 Easy Eating Changes to Expose Your Abs

But your body needs a wake-up call every once in a while. It needs to be challenged and catered to just like your muscles. You don’t do the same workout every day and expect constant progress (and if you do, consider this your wake-up call to change that up, too.) Adopt these 8 eating strategies to keep your body guessing and your abs growing.

Start Here - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

6 Great Cable Moves for More Mass

And in the realm of iron-laden machinery, cables may be king. Cables offer a smooth, constant tension on exercises that might otherwise be very awkward or tough to do. They also have that air of safety that really allows you to go heavy and challenge yourself without a spotter. The following six moves – some common, some not so much – allow you to target key muscle groups with fantastic efficiency, sans free weight. Build these moves into your normally scheduled bodypart work and you’re sure to notice a difference in your muscular size and density in no time flat.

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

Why Do I Think of Other Women While Having Sex with My Girlfriend?

I love my girlfriend, but for me to reach orgasm I need to think of other women while we’re having sex. What does this say about me? —Chris O., Fort Wayne, IN This is way too complicated a topic to address in full detail, so let me ask you a single question: How much porn are you watching? Believe it or not, we can train our responses to certain stimuli, just like we train dogs. I know a guy who did an experiment in which he jerked off only to porn with obese women. After a while, when he’d see obese women on the street, he’d start to feel aroused.

Overtrained and Underrated

Just to clear up any confusion, there are no set-in-stone parameters for what constitutes “overtraining.” It’s entirely subjective and case-specific. Overtraining completely depends on the variables that person brings to the table, like the nature of his or her workouts, lifestyle, diet, recovery and sleep habits. A 21-year-old with plenty of time on his hands could be just fine training six days weekly, every single week. Alternatively, a 39-year-old desk jockey with a family and a 90-hour-per-week, high-stress job (along with its irregular meal timing) may have a greater chance of overtraining at even four days per week.

51 Five Lunch Break Workouts for Fat Loss
52 6 Moves for 6-Pack Abs from Personal Trainers | Eat This Not That
53 8 Things You Should Know About Protein
54 8 High-Protein Breakfasts You Must Try! -
55 VIDEO: "Game 4 baby!!!! Let's go!!!!!!!! #UnscriptdRAW "
56 Why Am I Always Hungry?
57 30 for 30: Of Miracles and Men - Summer Training
58 The Too Busy Fitness Plan: How to Create a 30-Minute Workout - Born Fitness
59 Men's Health Week: 3 Questions Every Man Needs to Ask His Doctor
60 Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout - Born Fitness
62 Understanding Fasted Cardio and Fat Loss - Born Fitness
63 VIDEO: "Seminar time with my friend the legend Jay Cutler here t the San Jose Fit Expo. #UnscriptdRAW "
64 Kai Greene's Instagram Workout Videos
65 Are Canned Vegetables Healthy?
66 How Often Should I Change Reps? - Born Fitness
67 on Twitter
68 Dabota Finstad on Twitter
69 Dorian Yates on Twitter
70 Tommy on Twitter
71 Louis Gordon on Twitter
72 The Fastest Way to Do More Pushups
73 Ric Flair on Twitter
74 Dymatize Elite 100% Whey Protein at
75 THEWARRIOR on Twitter
76 Dorian Yates on Twitter
77 The 4-Exercise Metcon Full Body Workout
78 Ask Men's Fitness: I Want to Cut Back on Coffee But I Get Headaches When I Do. Is There a Better Way to Go About It?
79 FDA Bans Trans Fat in Foods to Save Thousands of Lives
80 2015 Still In It Transformation Challenge -
81 Best Power Moves: Part 2
82 Ronnie Coleman & Cory Mathews Brutal Leg Workout (Post Hip Replacement!)
83 Joe Knows Tee
84 shawn ray on Twitter
85 Knockout Female Wrestler Gail Kim's Top Fitness Tips
86 Boost Your Mobility With PNF Stretching! -
87 The No-Caffeine Pre-Workout Boost - Born Fitness
88 Fighter Diet on Twitter