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The 15 best exercises to target your love handles

These moves (plus 2 bonus workout finishers) are designed to incinerate fat and carve your core.


5 Reasons You Have To Watch 'Transformers: The Last Knight'

The fifth 'Transformers' movie will be released on June 21, and you don't want to miss it.

Watch: Conor McGregor vs. Floyd Mayweather Jr., the '180 Million Dollar Dance' Trailer

As if you needed more reason to get pumped for the August 26 showdown.

Successful Box Squat Cycles

Rather than just writing one cycle, I’ve decided to make an easy to follow quasi-article that contains all the different cycles for the squat that I’ve used with success. YES to chains and bands.

Industry Update - Shawn Ray Unleashed Ep 28

From the Dallas Europa and Wings of Strength to Flex Wheeler and the Olympia, Shawn Ray covers all this and more in an industry update -- along with his unleashed opinion of the Rich Piana rant. Watch and let us know what you think on the MD forum.

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Go hard and dominate the gym to get scary-strong and shredded with this workout plan from Men's Fitness.

Today's Workout

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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.

5 Ways to Improve Your Training Right Now | T Nation

There are rare exceptions, but the point is, if you want to be great you're going to have to force the issue. If your best set of 5 on the deadlift is 445, you're not going to be any bigger or stronger until you bump that up to 450x5. Oh, that's hard? Exactly. That's why there aren't a lot of freakishly lean, muscular, and strong people.

5 | Educating & Outfitting Athletes, Coaches and Trainers

I've used these items before training as a way to warm up and loosen muscle fiber, and I've used them after training as a form of relaxation and recovery. In every case, they're improving the way I feel and lift.

6 Shawn Ray

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The 30 best arm exercises of all time

Grasp the bar with your index fingers on the inside edge of the knurling (the rough part of the bar). Arch your back so there’s space between your lower back and the bench. Pull the bar off the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor, then press the bar back up. On your last set, use half the weight and perform as many reps as possible.

The 4 Dumbest Things Beginners Do | T Nation

Being a beginner is great because it's one of the few times in your lifting life where you can lose fat and gain muscle and strength all at the same time. You don't even have to do things very efficiently either. You could even be one of those idiots that does shoulder presses using the leg press machine and still make some gains.

Tip: The Super Lunge | T Nation

Perform this just as you would a regular reverse lunge, but instead of starting on the ground, begin by standing on a short box or other elevated surface. This requires your back leg to step to a lower plane of height as you lunge, and you'll get extra range of motion.

The Ultimate Guide to the Renegade Row | T Nation

The renegade row is a compound, high performance exercise that attacks a weak core, improves performance, and stimulates muscle growth. It also helps you prevent injury and build a rock-solid physique from head to toe. Here's how:

Tip: Get Better at Squatting With This Drill | T Nation

Got an ugly squat? Then you need to get better at squatting lighter loads. Learn to control your squat. "Butt wink" (posterior pelvic tilt) arises because most people are flat-out unstable and aren't used to squatting to depth. They lack ample stability and motor control within that range of motion.

Tip: You Don't Have to Bench | T Nation

Unfortunately, it took more than twenty-five years of training before I realized that it just isn't worth it for me to bench. Every time I'd go back to heavy benching, it was a matter of time before a shoulder problem would rear its ugly head. Of course, I stubbornly kept going back to it. Cuz, you know, I "had" to bench. It got to the point that I was basically unable to do any kind of pressing movement, and scratching my own head was painful.

Tip: Bicep Training for Powerlifters & Strongmen | T Nation

You don't just want big arms, you want arms that are as strong as they look. Here's how to get them.

The 4 Dumbest Things Beginners Do | T Nation

Being a beginner is great because it's one of the few times in your lifting life where you can lose fat and gain muscle and strength all at the same time. You don't even have to do things very efficiently either. You could even be one of those idiots that does shoulder presses using the leg press machine and still make some gains.

Bodybuilding Exercises for Strongmen

But we do, of course, need to talk about how to incorporate these secondary movements into a strongman training routine. So let me give you a rundown on how I train these accessory movements during my preparation for the Arnold Strongman Classic, World’s Strongest Man, or any other event. On my press day, I like to choose a couple of different triceps- specific movements to do. I normally rotate between skull crushers, cable pressdowns, overhead rope extensions, or something similar. I will also normally throw in a superset of cable chest flyes and one of the triceps exercises.


Tip: How to Naturally Control Anxiety | T Nation

Drugs called benzodiazepines (tranquilizers) are usually prescribed to treat anxiety. One of them is oazepam. Oazepam is a fast-acting benzodiazepine with the super-fun side effects like clumsiness, daytime drowsiness, a feeling of whirling motion and headaches, all of which will totally kill your workout of course. Oh yeah, and it can be highly addictive.

Instagram post by UndergroundStrengthGym • Jun 23, 2017 at 1:25am UTC

Tip: How to Train for Brain Gains | T Nation

Can you build muscle as well as brain power? Yep. Here's the type of training that has the most neuroprotective effects.

The Men's Fitness guide to the top 30 muscle-building foods

Fermented dairy products like kefir are a little-known magic bullet for muscle building. Kefir is the perfect addition to any muscle-building blender bomb, providing distinct nutritional advantages over water or regular milk. If you usually use water in your shakes, 1 cup of kefir will add 150 calories to your diet. Compared to regular milk, kefir will allow your meal to be more easily digested due to the presence of probiotics (up to 10 billion good bacteria per cup). These healthy bacteria will help keep your digestive track running at peak condition so it can break down and assimilate a maximum amount of calories and nutrients from your meals.

21 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

Instagram post by Zach Even - Esh • Jun 21, 2017 at 1:01pm UTC

Instagram post by Shawn Ray • Jun 21, 2017 at 1:52pm UTC

7 Bodybuilding Tips for Guys Over 30

The sport of competitive bodybuilding is a game of adapting our training and diet to manipulate our physical appearance. As our bodies approach age 40 and beyond, there is inevitable muscle loss that will occur. Coupled together with the possibility of decreased testosterone production and ailing joints, there are a few things to consider when competing into your 30s and beyond. The following are a few important things to remember for ALL bodybuilders, but particularly those of us who have arrived at, or even passed through the 30 mark.

6 Ways To Cheat Right

Studies have shown that carbohydrates are what influence levels of leptin, a hormone that plays a major role in hunger and satiety. When leptin is low, your stomach will growl and you'll get that familiar hungry feeling. Eat a macro-filled meal, and leptin levels will rise, turning off the growling and contributing to making you feel full. It's the rise of insulin and/or glucose in the blood that drives up leptin levels previously suppressed by low-carb dieting. On your cheat day, it's critical that a low-carb dieter's extra calories come primarily from carbs. A standard low-carb diet allows for roughly 0.5 gram of carbs per pound of bodyweight or less. On your cheat day, increase that all the way to 2 grams of carbs per pound.

Triple The Gains From Your Weight Workout!

You can arrange a 4x4 workout in more than one way. Probably the simplest way is to do it as prescribed in the back workout above: Do all of the first exercise sets to four reps, the second for eight, and so on. Or you can take the first set of each exercise to four reps, the second set to eight reps, the third to 12, and then add a fourth set to 16. The drawback of this style is that you have to change the weight for each set, and you'll need to know your RM loads for each rep amount. There's obviously more volume here because you've added a fourth set, so consider reducing the number of exercises if you're looking to keep volume nearly the same.

Tip: Close Your Eyes During Some Exercises | T Nation

The mind-muscle connection (MMC) isn't just a mythical beast that gets talked about in bodybuilding circles. It's a real life neuromuscular phenomenon that many veteran lifters have learned to tap into. But here's the limiting factor of the MMC: you must know the muscle you're trying to contract actually exists before you can reap the benefits.

Now That You Have Been Told, Stop Doing This Sh*T in the Gym

Back to the walk out. The way the racks are made today, you only have to take two very tiny steps, so anybody that's taking anything more than that isn't utilizing the equipment that they have. This isn't the '70s and the '80s where you had to walk back three or four steps just to be able to clear the racks. The racks are clear as soon as you stand up. This is why you see the uprights angled in. If they were not, you would have to start your walkout with your feet closer and walk back two steps before stepping out. They are angled in so you can start closer to your stance and not have the plates hit the uprights when you step out. You barely have to step back so take advantage of it. The fewer steps you take, the tighter you can get before coming out of the rack, and the more set you will be. This also makes it easier to get the bar back into the rack. If you watch many top raw world records you will see many just lean the bar back into the rack or just take one tiny step. These racks were implemented to help you - use them for what they were designed for. It's also safer for you!

Sagittarius Horoscope for Thursday, June 8, 2017

Thursday, June 8, 2017 - Your feelings are all over the map now and you're unable to stuff them back into an appropriate box. The moody Moon is visiting your optimistic sign, but it appears that unavoidable trouble is on the path directly ahead of you. Don't tire yourself out trying to stir excitement where there is only unnecessary resistance. You won't change someone's mind with logic today; you must appeal to their heart through the emotions of desire. Martin Luther King Jr. said, "Love is the only force capable of turning an enemy into a friend."

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2017 NPC Shawn Ray's Hawaiian Classic Hosting Sponsor, "Sexy Strong" in Honolulu, Hawaii on Nov 4th at The Modern Honolulu! Come stop by

Tip: Pre-Workout Crocodile Breathing | T Nation

But it's a challenge. Why? Because most people actually breath wrong. The most effective corrective exercise for breathing is called "crocodile breath," as originated by Gray Cook. Using the ground as a tactile cue from the face down position, this strategy is a game-changer that'll help you "feel" what it is to properly expand the belly through 360-degrees. This is ideal because it helps you keep secondary respiratory muscles out of the process.

32 Kai Greene

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Top 10 sexiest photos of Jennifer Lopez

The wildly successful actress, singer, fashion designer, and producer has never looked better—and we've got the jaw-dropping pics to prove it.

Videos | T Nation

The cable pull-through is great for glutes, and it's a favorite for boosting squat and deadlift strength. Now try it with a band. Shoot for 100 reps at the end of leg day.

3 Reasons To Consider Keto

Eating too many of the wrong type of carbohydrates can leave you riding this energy roller coaster day in and day out. These carbs spike your blood sugar instantly, leaving insulin to frequently clean up the mess by lowering blood sugars back down to normal levels. Given that glucose is your brain's primary energy source, this ebb and flow manifests as frequent fatigue and lack of focus. But what if you didn't have to rely on a consistent influx of carbohydrates to keep energy levels in line?

The 6 Worst Things You Can Do For Bigger Biceps

While there is nothing inherently wrong with training lats and biceps on the same day, if biceps growth is a priority then these two muscle groups are better done separately. Since lat movements involve pulling, they tax the biceps and thus compromise the intensity you can put into your curls, which will in turn hinder long term gains in arm mass.

What Is The Optimal Time Between Sets For Muscle Growth?

The Topic: What Is The Optimal Time Between Sets For Muscle Growth? Find out what people from our popular message boards think...

Jon Andalikiewicz 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 All-Strength Guide to Sports Training: Speed and explosiveness

In the fifth episode of our All-Strength video series, performance-enhancement specialist Kelvin Gary, C.S.C.S. , gives us the lowdown on some drills to become quicker and more explosive. In four dynamic moves—jump squats, box jumps, resisted sprints, and fall pushups-to-sprints—Gary gets the nervous system revved up and the entire body working together. All of these moves facilitate triple extension and the ability to go from zero to 100 in the blink of an eye.

7 reasons why Mark Wahlberg is the absolute man

But the guy isn't just an absolute beast in the gym—he's also a stellar actor, a smart businessman, and to top it off, he’s completely down to earth. And while we’re not about to start an M.W. fan club over here, we like to give credit where credit’s due.

The 10 Most Attractive Body Parts Ranked by Women

Now that that’s out of the way, here’s a roundup—in no particular order—of the features women love on a guy; not just the body parts, but what specifically about them appeal to women. You can sculpt some in the gym, but others have already been fated by genetics (sorry). Either way, this will give you some insight on what females prefer. Hint: you’ll quickly find women are not much different than men.

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!

4 delicious ways to grill corn

To grill great corn, first remove the husks and silk, and then soak the cobs in cold water for 20 minutes. (This helps the corn retain moisture while it’s being cooked.) Brush or spray the cobs with olive oil, add any extras, then place on the grill over medium heat. Cook for 10–15 minutes, turning every 5 minutes, until the kernels are tender and golden-brown spots begin to appear.

Men's Fitness on Twitter

Fitness model Rebecca Burger dies after whipped cream dispenser reportedly explodes, her family announces:

5 Ways to Improve Your Training Right Now | T Nation

There are rare exceptions, but the point is, if you want to be great you're going to have to force the issue. If your best set of 5 on the deadlift is 445, you're not going to be any bigger or stronger until you bump that up to 450x5. Oh, that's hard? Exactly. That's why there aren't a lot of freakishly lean, muscular, and strong people.

GAT PMP at - Best Prices on PMP!

I picked this up from a GNC two weeks ago. It was between this and Nitraflex, and the employee said he recommended this one over Nitraflex. I believe I've tried this years before, so I figured I'd give it another shot. It was disappointing to say the least. I tried it on its own, first one scoop and then two scoops, and it didn't improve my workout at all. Then I tried one scoop mixed with one scoop of GNC's Lit, and it didn't feel any different than if I'd just used the Lit. My pumps weren't any more noticeable than before, and I didn't gain any significant energy boost. The raspberry lemonade flavor was decent, but nothing that I'd salivate over in the morning. I returned this to GNC after using four scoops in total. If this works well for others, good for them. It simply didn't do much of anything for me.

Dave Tate: Looking Back On Nearly 20 Years, Some Things Never Change

Dave Tate founded elitefts in 1998 with the vision of creating a mecca of shared information and knowledge. A place where general fitness enthusiasts, coaches, trainers, and athletes from all disciplines could thrive off of each other’s shared experiences and success. A place where anyone who placed training, in any capacity, as a top priority in their life could learn. With the exponential growth of the fitness industry over the past 20 years, paralleled with the growth of elitefts, the roots of elitefts still hold strong — a foundational trunk of knowledge sprouting enough branches to accommodate nearly every training discipline imaginable.

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 best chest workout in under 10 minutes

In a pushup position, lower your body slowly down to the ground for about three seconds, and explode up lifting your hands off the ground and returning back to a pushup position. This exercise requires maximum effort. Make sure to keep those elbows close to your sides and not flaring out too much.

M&F Iron Maiden: Hope Beel

We caught up with fitness coach Hope Beel who gave us the 411 on her favorite workout (glute day) and hobbies. Oh, she also had a bunch of pics to share.

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52 Top 5 Natural Supplements for Better Sex
53 The best undiscovered vacation destinations of summer 2017
54 The 6 Best Sex Positions and How to Train for Them
55 The 10 Most Common Sex Mistakes
57 Hidetada Yamagishi IFBB Pro
58 5 Tips to Get the Best Gym Selfie
59 10 workouts to burn off your beer belly
60 7 Douchebag Moves at the Gym that Ruin it for Others
61 The 15 Best Fit Butts on the Internet
62 6 Myths About Fat Loss
63 6 Things You Should Never Do Before a Workout
64 The best running gear of summer 2017
66 Muscle & Fitness on Twitter
67 12 Crazy, Off-the-Wall Places to Have Sex
68 How to make the perfect martini for anyone
69 Kai Greene in the 2017 Olympia?
70 Gilbert Manzano on Twitter
71 Westside and the Log Press
72 Kai Greene
73 Instagram post by Flex Wheeler • Jun 22, 2017 at 8:36pm UTC
74 Lift Like a Monster, Look Like a Hero | T Nation
76 The Holy Grail of Sports Training: EMOM Sets - Biotest
77 Elitefts
78 5 exercises to work your abs to exhaustion
79 Instagram post by Shawn Ray • Jun 22, 2017 at 1:50pm UTC
80 The 4-week Quick-Switch Conditioning Plan
81 Kai Greene on Twitter
82 Mike Christian Preview Part 2
83 on Twitter
84 'Wonder Woman' Sequel in the Works
85 Elitefts
86 Men's Fitness on Twitter
87 Any Given Sunday - Al Pacino Speech - Inch by inch
88 Instagram post by Zach Even - Esh • Jun 20, 2017 at 5:02pm UTC
89 - Strength Training Motivation
90 Instagram post by @therock • Jun 19, 2017 at 2:18am UTC
91 Tip: How to Naturally Control Anxiety - Biotest
92 Shawn Ray
93 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on Apple Podcasts