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The Shoulder-Training Mistake You Can't Get Away With

You want boulder shoulders, right? First things first: Before you go heavy, take time to protect the part of your body that makes big shoulders possible.

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.

Wheelchair Finals | IFBB Dallas Europa 2017

See the wheelchair bodybuilding comparisons, posedown & awards from finals at the 2017 IFBB Dallas Europa.

Winner Interviews | NPC Jr. Nationals 2017

Team Muscular Development catches up with class winners & some new IFBB Pros at the conclusion of the 2017 NPC Jr. Nationals

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Instagram post by Daniel Hammaecher • Jun 17, 2017 at 8:09am UTC

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.

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

The 30-day plan to grow like a monster

It is primetime for a training transition. Summer is long gone at this point and the opportunity presents itself to get off the ultra-low carb diet and high-intensity circuits and get on board with putting on mass and getting powerful. Not only does this transition work because you're swapping out the t-shirts for sweaters, but it's a fresh way to stimulate the body as well. In the grand scheme of things, you need these blocks of change. Month after month, week after week of continuous bombardment of the muscles with volume and intensity would wear anyone down. Let's use this month for size and power. And the way to do it effectively will require a change in thinking, and programming. Watch Brandon DaCruz ( @bigdaddydacruz ) demo his program below.

3 reasons to get your ass up and walk throughout the day

Fitting a few extra steps in can make a dramatic difference on your physical and mental well-being. Here's how you can benefit.

6 Shawn Ray

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Tip: This Nutrient Does It All | T Nation

Science shows that this multi-talented compound makes you leaner, increases endurance, and builds muscle. Check it out.

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.

Today's Workout

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Muscle & Performance on Twitter

Improve your squat strength — and build more muscular legs in the process — with this twice-a-week training plan.

10 Best Cable Exercises for Your Core

A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.

Top Secret Chest Arsenal Part 1: Leaning One-Arm Dumbbell Flye

In Part 1 of the 5-part "Top Secret Chest Arsenal," we put the focus on the inner pecs with the LEANING ONE-ARM DUMBBELL FLYE .  On standard dumbbell flyes, the tension on the pecs at the top where the inner pecs would come into play is greatly reduced because the dumbbells are no longer being moved against gravity. This move utilizes gravity to hit those inner fibers.  Watch & Learn!

10 Moves to Make Your Guns Grow

Among the most visually impressive body parts of a physique are the arms. To grow a pair of arms with fullness in the muscle bellies you have to pay special attention to your triceps, given that they account for 66% of your overall upper-arm development. More than that, you need to know how to isolate each area of your triceps properly because the majority of triceps exercises completely neglect the long head, which leaves you with a very narrow and underdeveloped appearance from certain angles.

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.

Tip: The Effects of Low-Dose Creatine | T Nation

But in this new study, researchers had 17 year old soccer players take 2-3 grams of creatine monohydrate per day, with no loading phase, for just 14 days. Another group of athletes from the same team took a placebo powder. Neither group knew if they were getting "the good stuff" or the fake stuff. Both groups were given a variety of fitness tests before and after the two week period.

The fittest fathers who have been on the cover of 'Men's Fitness'

These ripped dads have managed to take fitness to the next level and land on our cover at least once, showing off their hard work and drive to stay fit while raising kids.

Tip: The Best Exercise for a Shoulder Pump | T Nation

If you have trouble feeling your delts work, give this crazy looking exercise a try. Here's how to do it.

Tip: Hanging Leg Raise – 3 Mistakes to Avoid | T Nation

Al Kavadlo is one of the world’s leading experts in bodyweight strength training and calisthenics. He is the author of five books, including Zen Mind, Strong Body and Pushing the Limits!. Al is also known for his appearance in the popular Convict Conditioning book series. Famous for smiling while performing some of the most difficult bodyweight exercises imaginable, Al has racked up millions of views on his YouTube channel. As lead instructor for the Progressive Calisthenics Certification (PCC), Al gets to bring his unique coaching style to fitness trainers and enthusiasts around the globe. Follow Al Kavadlo on Facebook

The Very Best Way to Build Triceps | T Nation

If you really want to maximize growth, try adding accommodating resistance (chains or bands) to overload the top half of the movement which is the phase that emphasizes the triceps. Avoid an excessively narrow grip because it can place undue stress on the wrists and also cause the elbows to flare out, minimizing stress to the triceps. Instead use a grip that's just inside shoulder width as demonstrated by several of my NFL athletes including Larry Pinkard and Adrian Hubbard.

How To Get Strong Using Just Your Body!

Danny : None of the workouts in this book take two hours, but by the time you progress to the split routine part of the program, the workouts do get intense! By week nine of the program, you'll be doing chin-ups, pull-ups, handstand holds, single-leg squat progressions, and more. By the time you've reached the end of the program, your pound-for-pound strength will have soared to new levels. So what are you waiting for? Let's Get Strong!

5 Critical To-Do's For Every Training Session

I was always fortunate enough to have a great group of people that I trained with. I was the person that took things way too serious and was batshit crazy most of the time. It's hard to be bat shit crazy all the time when you're training with other people that are fucking around all the time (in a good way). Training together, when that synergy is created, that good compromise is found. The over serious one will be telling the people that are always joking around to shut the fuck up. Meanwhile, they other ones are getting us to tone down and regulate our mental state to be able to train without killing ourselves. By no means is this saying only to screw off and not to train hard. On the contrary, I think most don't train hard enough and play the "optimal training" card way too safely. I believe firmly in training economy and doing only what is justified to do, but to do it right. Regardless, find something to laugh at.

Fat-Loss Blunders: 8 Reasons You're Not Losing Body Fat

We're told over and over that the simple weight-loss process is to eat fewer calories than you expend throughout the day. However, this "calories in, calories out" methodology oversimplifies matters. Hypothetically, this system would work if you ate 1,500 calories worth of cheesecake per day and burned 2,000, but the human body isn't a calculator. The type of calories you eat matters. A carbohydrate-only diet will not help you reach your fat-loss goals. You need the right combination of protein, carbohydrates, and healthy fats to build muscle and burn fat.

23 Official Muscular Development Magazine

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The best Father's Day gifts for foodie dads: 2017 edition

This Father's Day, it's up to you to treat him to tools that will take his cooking ability from TV dinners to Food Network. These gifts are sure to turn out better than they did for Curtis Stone, chef and owner of L.A. hot spots Maude and Gwen, and his dad: "The worst Father's Day gift I ever gave was a barbeque set I gifted my dad," says Stone. "He's a terrible cook and manages to incinerate everything he puts on the grill. I thought he'd like the tools and it would inspire him a bit, but he ended up giving them back to me."

The 30 best back exercises of all time

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level.

Instagram post by Zach Even - Esh • Jun 17, 2017 at 4:24pm UTC

The 10 Dumbest Motivational Sayings | T Nation

There's no "dumbest motivational saying" in fitness; most of them are horrible. The one that comes to mind is "the best workout for you is the one you aren't doing." This just reeks of stupidity, but you can lump in "work your weakness" or "the exercise you hate most is the one you should do" in there too.

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.

5 Ways To Make Face Pulls Even Better | T Nation

By sitting on a bench or box, you can create better contact points with the ground, mainly from your ass on the bench and your feet on the floor. From this position, you can better stabilize the torso and spine while dialing in the ideal angle of pull that's stable and actively supported by the musculature of the pillar. This position also can create a higher angle to face pull from, which is great for ensuring that the prime movers (scapular muscles) are targeted and the upper traps and neck don't take over.

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.

Model Antje Utgaard's 21 most gorgeous Instagram photos

The stunning showstopper shows off her top looks and most beautiful pictures on social media.

32 Official Muscular Development Magazine

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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).

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.

Primary Back & Biceps

The following details my main back & biceps workout from this past Monday evening at Kirkland Gold’s Gym.  The workout was based on a program by my coach, John Meadows, and I trained alongside my bride.  Here is what I did…

36 Kai Greene

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How The Rock Starts His Leg Day

But here's something he does that you probably don't. According to his Instagram feed, he gets a big-time glute pump to ward off what he calls his "sexy lower-body injuries" from years of being, well, The Rock. This kind of badass, superhuman warmup may be just what you need to launch your leg game to the next level.

25 strength-training exercises for the best upper-body workout of all time

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level. In this stance, your palms should face the ceiling, and your shoulders should be pointing foward. Make sure at this stage that your back is straight, and that the bar is at your center of gravity. Bend your hips and knees as you catch the bar to absorb the impact.

6 Simple Moves to Build a Bigger Chest

Bodybuilding O.G. trainer to the stars, Vince Gironda, claims that dips are the most effective chest exercise and upper-body developer, period! To maximize chest overload, perform dips with a slight forward lean and the elbows flared out. Using an upright posture will emphasize the triceps to a greater degree. If you are able, add additional weight to your bodyweight. Dips allow more weight to be handled than any other upper-body exercise, including the bench press.

The best backpacking and hiking gear of 2017

Hiking gear is durable and flexible—but it’s often so ugly that you’ll only want to wear it where no one else will see you. Fortunately, the good people at Eddie Bauer have created the classic-looking Guide Pro Shorts, which have clean lines and handsome details that are hard to find in performance hiking apparel. The nylon-spandex fabric gives you two-way stretch for maximum movement, and easily wicks sweat away from your skin. They’re also coated with water-repellant finish, so you won’t get soaked in sudden summer rainstorms—and they’re rated to SPF 50+ UV protection, so the sun won’t bake your legs once it pops back out. Zip slash pockets on both sides keep your essentials close. And if you’re more of a long-pants man, look to the Guide Pro Pants . ($70,

Strength training for distance runners: Core and lower body conditioning plan

That's why  Men's Fitness  and Timex teamed up with Cody Harter, a certified strength and conditioning trainer, running coach, and competitive athlete, as he took on a half-marathon. In this video, we meet up with Harter in New York City for a sneak peek of the exercises he uses in his own training.

Train Like The Rock: Dwayne Johnson's Shoulder Routine

Johnson hits the gym six days per week, usually focusing on one body part per day. At 45, he's a seasoned, instinctive trainer. "I go by feel," he says, and notes that when he's in the gym it's all business. "I have my headphones on. I'm listening to my music. I'm 100% focused. There's no wasted time and no wasted effort when it comes to me and the weights." And The Rock's favorite body part? Legs, which is why he leaves them for Saturday when he has extra time to train them.

The 25 Best Butts on the Internet

These girls make every day glute day with their super sexy and insanely sculpted figures. From IFBB Bikini Pros, insta-famous online fitness coaches, fitness models, and up-and-comers, these 25 women (in no particular order) make the female body look like something out of a fantasy world. You can look like them with the right attitude, countless squats, heavy weights, and a solid diet. Find out why we follow these babes and you should, too.

How to blow her mind just by using your mouth

Open your lips a bit and slide your tongue into her mouth. Run it over her teeth and tongue, gently probing. Suck gently on her tongue or mouth. This kiss can last for 10 minutes, and the key is to periodically pull back slightly and then go in for more.

Double-Team Training

Arnold no-last-name-necessary blasted chest and back together in the ’70s when he was annually expanding his Olympia trophy collection. He liked pumping up the two sides together, and, frequently, he superset them, combining bench presses with pullups and incline presses with T-bar rows. Chest and back is a rare pairing today. Many trainers divide their body into six workouts, so it’s a given they’ll hit chest and back on separate days. Today, the most common antagonistic combo is biceps and triceps. Charles Glass favors this, so his Jedi knights, including Dexter Jackson and Shawn Rhoden, will alternate a biceps exercise with a triceps exercise, going back and forth like that on arm day, keeping both muscles pumped and stretched. To boost intensity, they’ll superset biceps and triceps exercises, alternating after each set. If it works for Arnold, Jackson, and Rhoden, antagonistic is a workout split you need to try.

6 Sex Performance Problems Fixed at the Gym

Sadly, satisfaction isn’t a guarantee when you have sex in the real world. That means if you’re looking for an encore performance or a recurring role as a sex partner or friend with benefits, you need to earn your spot on the roster. In other words, you need to be on your A game. So if one of these seven sex-related issues has, uh, popped up in the past, try implementing the corresponding remedy so it doesn’t happen in the future.

Keep Your Waist Small and Trim

As far as exercises, I watch a lot of bodybuilders use weight when training abs—weighted side bends, weighted crunches, etc.—which stimulates growth in that area. What it also has the tendency to do is to make the abs, and particularly the obliques, too thick. When I was a young bodybuilder, I was training my abs, getting ready to do some side crunches, and Robby Robinson said to me, “Never hit your obliques with resistance directly because it’ll stimulate growth to the side.” That advice was right on target. That’s huge, and I see a lot of bodybuilders doing it. It’s OK if you don’t need a nice tapering waist. For athletes in boxing, baseball, and football, it’s all about functionality, but in bodybuilding it’s all about aesthetics. You want to have that nice, sharp look without stimulating oblique development. So no weights, period.

Build Lean Muscle By Carb Cycling

Carb cycling is very simply the idea that we alternate between high-carb and low-carb days depending on our activity level for the day. On intense lifting days we eat a high-carb diet, and on rest or low-intensity days we eat a low-carb diet. It sounds simple…because it is.

What Is The Best HIIT Workout?

When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training." (Source:

30 Surefire Ways to Lose Your Gut for Good

6. Go slow.  Along with protein and healthy fat, you should consume a slow-burning carbohydrate at breakfast. We suggest two slices of whole-wheat toast or 1 cup of cooked oatmeal. The slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise. You'll also have sustained energy for the next several hours, as whole grains digest slowly and feed your brain and muscles gradually. Researchers from Loughborough University (England) found that when athletes ate slow-digesting carbs at breakfast and lunch, they had lower insulin levels and higher levels of fat-burning during the day compared to those who ingested fast-digesting carbs. They also discovered that test subjects who ate slow carbs spared muscle glycogen better during exercise due to greater fat use. In addition, the fiber present in 100% whole wheat has been shown to aid fat loss and keep you feeling full so you don't overeat.

51 The Right Way to Perform Dumbbell Concentration Curls
52 Blast Your Shoulders
53 Just 1 exercise session can boost brain functioning and mood
54 What you need to do to feel confident running shirtless this summer
55 on Twitter
56 25 brutal workout finishers for rapid fat loss and muscle-building
57 The 10 Dumbest Motivational Sayings | T Nation
58 The ultimate 10-minute arms workout
59 Four Keys to Gaining Quality Mass
60 Shawn Ray
61 The Weak-Link Workout | WBFF Pro Shaun Stafford - Video Dailymotion
62 How MMA workouts can boost your brain power
63 The 10 Best Bodybuilding Exercises You Can Do
64 5 workouts to boost your testosterone
65 HIIT Your Abs For a Ripped Six-Pack
66 T NATION on Twitter
67 The T-ransformation 2017 Results
68 Fit Instagram Stars Who Inspire Us to Get Outside
69 White Potatoes vs. Sweet Potatoes for Bodybuilders
70 Build Your Abs With a Barbell | T Nation
71 John Cena Claims Young Talent Is "Not As Motivated" After Facing Him
72 Bodybuilder's Guide to Cheat Meals
73 8 ways to sneak more protein into your diet
74 6 Perfect Post-Workout Meals
75 Chest, Shoulders & Triceps
77 Men's Fitness on Twitter
78 Contest Prep 101, Part 1
79 on Twitter
80 Men's Fitness on Twitter
81 Muscle & Performance on Twitter
82 Muscle & Performance on Twitter
83 The Complete Arnold
84 Want To Stay Lean And Healthy? Listen To Your Mom!
85 Training with Tendonitis
86 The 2017 Starter's Guide: Lifestyle
87 Marathoner Ryan Hall's muscle-building, joint-strengthening legs workout
88 Burn Fat and Build Bigger Legs
89 VIP PACKAGE | Mr. Olympia 2017
90 Training Logs
91 America's Hot Girls of the Gym
92 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on Apple Podcasts
93 Tip: Bicep Training for Powerlifters & Strongmen | T Nation
94 Hidetada Yamagishi - Day In The Life - Vlog 32
95 Tip: The Best Exercise for a Shoulder Pump | T Nation