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Let Big-Screen Heroes Like Wonder Woman Inspire Your Next Workout

Nothing heats up summer like hot summer blockbusters and buff celebrity bodies. Use these training tips to get a physique worthy of the silver screen.

Watch: ‘Black Panther’ is fighting for his nation in first trailer

Marvel ramps up MCU Phase Three as Chadwick Boseman takes on former Men’s Fitness cover star Michael B. Jordan.

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Dwayne Johnson on Twitter

Dream it. Risk it. Build it. And they will come. We’re BACK with a BRAND NEW season of @BallersHBO Sunday July 23 on @HBO . #BALLERS

Today's Workout

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Muscle & Fitness on Twitter

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Tip: Two Backside Exercises You Should Be Doing | T Nation

Your posterior chain is the musculature on the back side of your body from the neck to the Achilles. With all the time we spend sitting, and all the time we lifters spend pushing, the posterior chain needs more attention than you're likely giving it. There are two specific posterior chain exercises that you probably aren't doing, or at least aren't doing enough:

Dwayne Johnson on Twitter

Dream it. Risk it. Build it. And they will come. We’re BACK with a BRAND NEW season of @BallersHBO Sunday July 23 on @HBO . #BALLERS

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.

Muscle & Performance on Twitter

We've found the 11 best dumbell exercises for building tons of lean muscle, strength and power.

Wide Chest Workout

The chest, known technically as the pectoralis major, or pecs for short, makes up the major mass on the front of your upper body. As a large muscle group, it has a lot of areas to focus on: upper, lower, inner and outer. Developing the outer pecs is important for developing wide, impressive pecs . . . think Arnold Schwarzenegger back in the day. To really build the outer pecs, you need to perform weighted exercises that place a lot of stretch on the pecs. One of the best exercises for placing stretch on the pecs is dumbbell flyes. Be sure to perform these with just a slight bend in your elbows so that your arms are almost straight during the movement. Also, go as low as possible in the bottom position . . . again, think Arnold. This works to target the outer-pec muscle fibers, which will build up to add more width to your chest.

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.

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.

Mr. Olympia LLC on Twitter

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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.

Dwayne Johnson on Twitter

Dream it. Risk it. Build it. And they will come. We’re BACK with a BRAND NEW season of @BallersHBO Sunday July 23 on @HBO . #BALLERS


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The 10 Most Common Sex Mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

7 Reasons Your Guns Aren't Growing

While it is best the majority of time to train a large muscle group before a smaller one, when the biceps are a priority it is time to break this rule – especially if you train back and bis on the same day. That said, if your biceps are truly in need of a serious kick in the butt, then I suggest you devote one training day to the arms alone, starting by smashing the bis into submission and following up with tris, which will be ideal for igniting the kind of growth you desire.

Blast From The Past - Jim Wendler Hardcore Training |

Blast From The Past - How & Why To Use a GHR |

VIP PACKAGE | Mr. Olympia 2017

Please bring a valid ID with the purchasers name to pick up your tickets at the Olympia VIP Ticket Office located on the second floor at the Orleans Hotel (by the escalator) Salon A during the following Days and Hours:

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.

21 on Twitter

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Tip: Do You Meet These 5 Fitness Standards? | T Nation

Can you do all five of these things? You should be able to. Check the list.

Carbon by Layne Norton Prep at - Best Prices on Prep!

A great example of this is using Carnipure as the source of l-carnitine. Other forms of carnitine are very popular in supplements, but usually that is because they are less expensive to incorporate. L-Carnitine L-Tartrate found in carnipure however is the only form of carnitine demonstrated to support recovery, decrease muscle soreness, support performance, and increase androgen receptor density in muscle cells*. Is it more expensive than some other forms of Carnitine? Yes. Could we ‘get by’ on some of our claims using other forms of carnitine that were not used in clinical research? Absolutely. Would we feel good about it? Absolutely not. That’s why in every Carbon product you will only find the highest quality, clinically backed ingredients, so that you can be sure that you are getting the most effective, science based, products on the market*.

Train Hard, Get Hurt, Keep Making Gains | T Nation

This might seem like a minor distinction, but it really isn't. Imagine that squatting has been iffy lately due to low back pain, and you're scheduled to squat today. If you don't have a plan B already programmed and sure enough your low back starts bitching at you when you start squatting, you're likely to make bad decisions out of sheer frustration. For example, you might just forge ahead despite the pain, or you might become exasperated and just leave the gym.

Sagittarius Horoscope for Friday, June 2, 2017

Friday, June 2, 2017 - You know something big is coming up over the horizon and you can feel the excitement in your bones. But you don't want to be distracted from achieving your long-term goals while ambitious Saturn is still visiting your sign. Nevertheless, you're eager to break the bonds of responsibility that prevent you from making your move. It's a dance between impulsive and compulsive behavior now, with you vacillating between these two modalities. Forget about making a final decision today. Simply play the waiting game and keep in rhythm until the music stops.

Build Your Abs With a Barbell | T Nation

This is a very tough variation that can't be done using an ab wheel. With only one working arm, your body is forced to resist rotation. It's extremely challenging for the chest, shoulders, and lats. The length of the barbell also makes it difficult to keep the bar rolling straight, so it will build wrist strength (radial and ulnar deviation).

The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

Muscle & Performance 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 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.

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:

Tip: Drink This Kind of Cow's Milk | T Nation

While the milk haters might be laying the blame in the wrong places, it looks like they might be at least partly right about milk. It turns out there's a type of beta casein in the majority of milk products that makes milk a horrible choice for a significant group of people.

Tip: Rope Crunches: You're Doing Them Wrong | T Nation

To involve your abs, you have to do the exact opposite – lock your hips and bend your back. The start position for a rope crunch is with the spine arched as far back as possible (full extension). It's performed correctly by pulling the elbows toward the knees, with the spine going from full extension to full flexion, while the waist (hips) stay totally locked and stationary. This focuses all the work on the abs.

Tip: Fight Colon Cancer With This Food | T Nation

Food is a lot like drugs. The right kind can add years to your life and add life to your years. The wrong kind can suck the life-force out of you faster than your succubus of an ex girlfriend. A new study shows us just how powerful good food can be.

Tip: The Meal That Damages Metabolism | T Nation

But there are a few caveats here. This does NOT mean you should go to bed hungry. It just means that you should have your caloric allotment – whether that's enough food for fat loss or "mad gains, bro" – earlier in the day. Allow your hormones to self-regulate and you shouldn't want to eat right before bed. In plain speak, it means your metabolism and hormones will work better.

Want To Stay Lean And Healthy? Listen To Your Mom!

Let's face it, parents try their best, but some of their advice is just plain weird. Not all of it, though. This is one thing Mom got right, and it can help protect you from obesity and diabetes!

15 Muscle-Building Finishers for Every Body Part

Building a proportional, symmetrical, and muscular physique requires attention to every detail. Every body part needs to be pushed to the limit, flushed with blood, in order to induce hypertrophy and build muscle. The end of your workout is a great time to empty the tank and having quality programming readily available helps you stay on course once you’ve reached the proverbial “gym autopilot.” Not to worry, these 15 muscle-building finishers will ensure you leave the gym with an intense pump wherever you need it. Try these workout 15 workout finishers to build muscle and burn fat fast.

7 Myths About Six-Pack Abs

Consistently feast on garbage foods and your stomach (and arms, and teeth, and legs, and arteries, and skin, etc.) will look like garbage. Building abs starts in the kitchen with a clean diet. But even when your food choices are on point—including cutbacks in sodium intake to reduce bloat and water retention—your portions sizes are vital since it’s still possible to overindulge on healthy foods. This is a universal truth: Consume more calories than you burn, you’ll gain weight. Read: No six-pack for you!

How to lose your gut in 10 days

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high-intensity interval training lies in its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption.

The beach body abs workout

This highly demanding abdominal workout is specifically designed to train the core region throughout the three planes of motion, and produce muscle-shredding results in every muscle of the core. Celebrity trainer Jay Cardiello has used this same routine with 50 Cent, Kevin Love, and Tyson Chandler. Leave no muscle behind with this intense, 13-move abs circuit engineered for getting a six-pack quick.

The 2017 Starter's Guide: Lifestyle

In order for your body to repair itself you need to get seven to nine hours of quality sleep per night (even on the weekends!). Establishing a routine can help. “Wake up right away—no more snooze button—and get into bright sunlight. Avoid any caffeine after noon and make it a point to relax after work: turn off e-mail and put your phone away. And establish a bedtime routine, lowering the lights and avoiding television or computer screens at least 30 minutes before bed,” says Wayne Scott Andersen, M.D., co-founder of Take Shape for Life.

Muscle & Performance on Twitter

Why should you be doing double unders? They suck, but here's how exactly to prep yourself for the task.

Fitness, Diet, Form: 6 Questions Answered

It could be a lack of mobility or lower-back strength, or how your body is proportioned. If it’s the latter, the exercise might not be for you—and that’s OK. Every exercise doesn’t work with every body type. However, if you struggle to get into the conventional deadlift position with a neutral spine and it’s a mobility issue, try different deadlift variations: Trap-bar deads, rack pulls, and sumo deadlifts are all options. Additionally, focusing on hip mobility, core stability, and practicing the hip-hinge pattern will help “grease the groove” and improve the range of motion in your hips. Now, if you struggle to maintain a neutral spine once you start the lift, it’s probably due to a weak trunk. Good mornings, back extensions, dead bugs, and slow mountain climbers can help strengthen the lower back and anterior core. Also, all of those exercises make you maintain a neutral spine while you flex and extend your hips—all required during a deadlift.

Marathoner Ryan Hall's muscle-building, joint-strengthening legs workout

Bulletproof your joints, build muscle mass, and become an all-around better runner with the former Olympic marathoner's straightforward lower-body routine.

Burn Fat and Build Bigger Legs

To perform thrusters, hold a 25- or 45-pound plate at chest level and sit back, leading with your butt and keeping your knees behind your toes, onto the second or third stair. Once you’ve landed, stand up quickly and, in one motion using momentum generated by your lower body, press the plate overhead. For step-ups, hold the plate in a comfortable position and simply step to the second or third stair, step back down again, then repeat with your opposite leg.

M&F Iron Maiden: Ana Cheri

AC: I was once doing a pretty risqué bikini shoot on the beach in Malibu and this school field trip came around the corner out of nowhere.  I scrambled to find a towel.  At first I was so embarrassed and then we just laughed about the whole thing, the timing was awful, but the look on the parents’ faces was priceless!

Primary Legs

*You will need to adjust the weight as per your ability.  My lower back cannot handle much vertical compression.  I use the cambered bar because it allows me to keep my spine better aligned.  The key is to lower with a slow, 4 second count, pause for a 1 second count and then drive up.  This will create a lot of tension.  I counted this as 3 working sets.

Tip: The Most Injury-Causing Barbell Sport | T Nation

Combine this with the competitive nature of powerlifting, the constant desire to set PRs and hoist heavier loads, the hardcore mentality of the typical powerlifter, and the individual differences in anatomical mobility and soft-tissue strength, and it's easy to see how it can become a recipe for disaster for certain individuals.

Training Logs

Serge Storms Experimentation Log - New Methods to Gain Muscle and Lose Fat

Muscle & Performance on Twitter

Want a shredded physique? Crush calories and hammer your heart rate with these brutal back-to-back lifts:  #fitfriday

Riley Sinclair on Twitter

Shout out @Bodybuildingcom for the best customer service! After going above and beyond to help fix my error, they send this, so nice!

51 10 hottest international travel destinations of summer 2017
52 How To Get A Six-Pack This Summer
53 America's Hot Girls of the Gym
54 4 sex positions that won't get her off
55 How Fitness Experts Fight The Summer Training Lull
56 10 Training Tips for Gaining Lean Muscle
57 5 Critical To-Do's For Every Training Session
58 Muscle & Fitness on Twitter
59 Build Mass, Lose Fat, and Get Crazy Strong
60 Train Like The Rock: Dwayne Johnson's Shoulder Routine
61 Zach Even - Esh on Twitter
62 Tip: The Seated Box Jump | T Nation
63 Photo gallery: Weightlifter Isabel Lahela turns up the heat on Instagram
64 Straight Up Triceps: The Tried-and-True Arm Workout
65 The best post-workout foods
66 on Twitter
67 20 Foods That Keep You Young
68 Tip: Fix Your Adductors with this Mobility Move | T Nation
69 The Best Routine
70 Train Hard, Get Hurt, Keep Making Gains | T Nation
71 7 squat variations to build muscular legs
72 Instagram post by Shawn Ray • Jun 9, 2017 at 12:30am UTC
73 7 Reasons Your Pecs are Flat
74 Everything a fit guy needs to know for June 2017
75 Alternative Programs for a Basketball Player
76 Prevent Training Injuries
77 FLEX-Approved Cheat Sheet
78 Five Workouts That Build Muscle and Mass Fast
79 Arnold Schwarzenegger: Power of the Pyramid
80 Brick Wall Abdominals
81 Tweak Your Protein Timing for Maximum Gains
82 Arnold Schwarzenegger's Anytime Anywhere Workout
83 A Triple-Dose of Creatine Benefits
84 3 Exercises to Build a Wide Back Fast
85 The Shocking Truth About Decline Bench Presses
86 The Mechanics of Shoulder Training
87 Weekly Twitter Giveaway Terms And Conditions
88 - Huge Online Supplement Store & Fitness Community!
89 Superfood - Super Blend of 18 Berries, Fruits, and Vegetables* - Biotest
90 The 5 high-intensity hurricane workouts
91 Muscle & Fitness on Twitter
92 Chest, Shoulders & Triceps!
93 Shawn Ray
94 Shawn Ray