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3 Technical Tips for Big Benches

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1
Science Behind the Supps: Performance Series

If you’re planning to lean out in time for summer, make sure you have a strategic supplementation plan that will effectively melt fat off your body while helping you maintain a pump in the gym. A fat burner and pre-workout will be your foundation, followed by a trio of supps that will work to preserve that hard-earned muscle mass. The musclebuilding trilogy will take your fitness to new heights: expediting protein synthesis, boosting strength, and increasing energy levels. An effective yet simplistic plan is the real strategy for a summer shred.

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"Push Past Your Limit" Part 2

"Push Past Your Limit" Part 2

3
Sagittarius Horoscope for Tuesday, June 23, 2015

Tuesday, June 23, 2015 - Although you're doing your best to demonstrate your good intentions, people still may not be satisfied with your efforts. You're feeling performance pressure now and it's disconcerting if you sincerely believe that others are working against you. However, there's absolutely no need to fight back; just continue gathering the facts and be ready to tell your side of the story when asked. In the meantime, rest assured that the only one you truly have to please is yourself.

4
The Rock to Star in Film Adaptation of "Rampage" Video Game

For those who have never played the game, be warned, destruction will ensue. Details about the film's plot are under wraps, but the video game featured the building-crushing, man-eating exploits of three humanoid monsters (a wolf, gorilla, and lizard). The creatures escape from a laboratory and travel the world to wreak havoc on their human captors.

5 Poliquin Group

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6
Breathe Life into your Pecs with the Dead Bench

The amount you can dead bench compared to regular bench varies from person to person so it is difficult to try to put a percentage to it. Use the first workout to gauge where you're at, and program the rest of your cycle off this number.

7
TERMINATOR GENISYS: RESET THE PAST

Terminator Genisys: Reset the Past. July 1 in 3D.

8
6 Unconventional Arm Exercises to Crush Plateaus

If you claim that you lift, you had better look like you do. The size and development of your arms will be the first body part people look at when they evaluate your physique. It's just the way it is. Having a nice set of pipes will remind yourself and others that you have put in some serious gym time. But with that time, your arm training can become stale and mundane, causing strength and muscle growth to come to a halt. At this time, you need to find new ways to challenge your arms strength and get them to grow. The basics biceps and triceps exercises will work but only for so long. Triceps pushdowns, skull crushers, barbell curls and hammer curls need to take a back sea for 6-weeks while you bust through plateaus with this arm workout.

9
Seven Best Carbs to Build Muscle

Benefit: A mass builder with fiber You can determine a quality bran muffin by reading the label, but your best bet may be to make your own. Purchase any high-fiber cereal that has a muffin recipe on the side of the box. Substitute honey for sugar, add two or three scoops of whey protein to the mix, and you have a high-carb, protein-rich snack. Fiber in the cereal makes the end product low glycemic or "slow burning," which is ideal for bodybuilders who struggle to stay relatively lean while bulking up.

10
5 Ways You're Wasting Your Workouts

Working out three or more days a week is a big time commitment. Don’t you want to make sure you’re getting the best results for your effort? See faster gains by eliminating these self-sabotaging habits.

11
6 Testosterone Boosting Foods

Get back to building muscle and burning fat with these t-boosting power foods.

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Extreme Eats

For those who just want to get down to business, cut to the chase, and build muscle, the world of bodybuilding nutrition can be a daunting place. Even with the greatest dietary supplements, pre-workout elixirs, hormone boosters, pump enhancers, and secret formulas that promise the world, absolutely nothing will ever substitute for proper eating. When it comes to building extreme muscle, there are some fundamental rules I teach. Here’s a sample of five rules I consider golden. 1. Eat Frequently If extreme muscle building was all about what you eat and not when you eat it, then bodybuilding for serious brawn would be easy and you could get it all out of the way with one big meal each day. Just eat half a cow and your biceps would blow up. But this is clearly not the case. In fact, when you eat may be as important, if not more important, than what you eat.
 One of the biggest mistakes a bodybuilder who wants massive muscles can make is to ignore this fact in favor of narrowly focusing on protein quality at the neglect of what I call “meal cadence.” This term refers to the rhythmic frequency of meals throughout the day needed to build muscle.

13
28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

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48 Delicious Protein Shake Recipes - Bodybuilding.com

Tired of drinking the same boring, bland tasting proteins shakes? Try these superb shakes and mix things up with fresh ingredients and a variety of supplements.

15
Best Post-Workout Foods for AM Exercise

Post-workout, your body is hungry and eager to replace the nutrients and energy it lost during exercise. It is best to start the re-fueling process between 30 and 60 minutes after working out. Aim to get some clean, lean protein, which rebuilds muscle—and include some carbohydrates to reload energy stores. Yes: carbohydrates are necessary. If we don't incorporate carbs into our post-workout meals, our bodies may actually break down muscle tissue. That's because the glycogen stored in your muscles is depleted during exercise. If its not replaced by carbohydrates, the body will begin to break down muscle tissue to feed itself.

16
Classic Workouts

That place, of course, was Gold’s Gym, and the story of how these men and a handful of others helped turn it into the epicenter of bodybuilding reads like one of the screenplays piled atop a movie exec’s desk just a few miles inland.

17
12 Kitchen Swaps All Athletes Make

What they trash and what they hoard to perform at their best.

18
4X Mr. Olympia Jay Cutler Trains Back

Jay Cutler takes you through his six favorite back exercises.

19
The Ultimate HIIT Workout

High intensity interval training (HIIT) is the No. 1 fitness trend in the world, according to the American College of Sports Medicine's Worldwide Survey of Fitness Trends for 2014. What makes the training method so popular is the efficiency of the fat burning workouts ; they only take a few minutes to complete. HIIT is a workout style comprised of short work periods followed by short rest periods. “Using HIIT you’re going to burn the most calories in the shortest amount of time,” says Tom Holland, a Connecticut-based exercise physiologist and designer of the workout below. “Mixing cardio and strength training at a high intensity gives you the ultimate full-body workout.”

20
T NATION on Twitter

"Non-panting" semi-fasted cardio. The best way to shred fat? Info: https://www.t-nation.com/training/ultimate-cardio-solution-disclosed … pic.twitter.com/9t4LN2JvZw

21
T NATION on Twitter

"S&C coaches are a dime a dozen. And most aren't worth that." - Mark Rippetoe https://www.t-nation.com/training/current-state-of-sc-coaching … pic.twitter.com/gGSZP4KcyZ

22
Four-Week Program for a Shredded Summer Body

In the other sessions, there are elements of traditional bodybuilding and CrossFit intermingled. A lot of guys who have been following a traditional body-part split might balk at these CrossFit elements. They’ll say they don’t want to do exercises like toes-to-bar and kipping pullups. “Can I swap it out for something else?” they’ll ask. Yes—if you honestly can’t do the moves listed. But you need to at least try everything listed. If you can’t do it, then scale it back a little, either by lightening the load or cutting back a few reps. But don’t look for an out with every move that makes you uncomfortable. If you start swapping out everything, you might as well just ride a bike every day. You could, in theory, burn the same number of calories that way— you’d lose muscle, lose strength, and essentially become a lesser version of yourself. So don’t start down that path. If you knew a better way to get ripped, then you probably wouldn’t be reading this. Just know that Brad Pitt, Chris Hemsworth, and Chris Pratt all did a version of the program you now hold in your hands. You can do what they did if you attack this thing with purpose.

23
10 Reasons You're Not Building Muscle

Packing on muscle is no easy feat regardless of whether you're a string bean or a husky guy. And why you're missing out on gains is typically caused by a number of reasons that can be easily avoided. So if you're frustrated about being stuck in the place and at the same weight, it's time to assess what you're doing and make a change.

24
T NATION on Twitter

Do the clean and press to get better at everything. Here's how, step by step: https://www.t-nation.com/training/one-exercise-to-rule-them-all … pic.twitter.com/0smSShlUec

25
Burn Fat: Run Your Way to Success

Give your running routines a boost and burn fat faster with these six techniques from celebrity trainer, Jay Cardiello.

26
Top 10 Ways to Avoid Injury

The most common weight-training injuries are those related to the use of poor exercise technique . Incorrect technique can pull, rip or wrench a muscle or tear delicate connective tissue quicker than you can strike a match. An out-of-control barbell or stray dumbbell can wreak havoc in an instant. Each human body has very specific biomechanical pathways. Arms and legs can only move in certain ways, particularly if you're stress-loading a limb with weight. Strive to become a technical perfectionist and respect the integrity of the exercise —no twisting, turning or contorting while pushing a weight. Either make the rep using perfect technique or miss the weight. Learn how to miss a rep safely; learn how to bail out.

27
T NATION on Twitter

Your body weight has a set point to keep you at about the same weight. How to hack it: https://www.t-nation.com/supplements/change-your-body-fat-set-point … pic.twitter.com/ttR7fSpSLh

28
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

29
H.U.G.E. Superiority Complex

Well, supersetting is not the be-all and end-all of training techniques, but it’s certainly in the conversation when you’re talking about the most effective ways to increase your intensity. Supersets are simply two sets of different exercises performed one after the other without resting between the two. Officially, under the Weider Training Principles vernacular, “supersets” refers to sets done alternately for opposing muscle groups, such as triceps and biceps, and “compound sets” refers to doing two movements for the same muscle group; these days, however, “supersets” is the more commonly used term for any back-to-back exercise combo.

30
Roelly Winklaar's Six Favorite Shoulder Exercises

“Believe it or not, this is one of the exercises I see people doing incorrectly in almost any gym I visit,” Winklaar says. “I see guys circling their shoulders at the top, which is an injury waiting to happen.” Some people include these on back day, but Winklaar doesn’t think he can hit them as hard once he’s completed a heavy back workout that includes a killer set of deadlifts, so he adds them to his shoulder day. “There’s no better way to directly hit the traps than with shrugs,” he says. He alternates between barbell and dumbbell shrugs, noting that each has its benefits.

31
4 TUT Moves for Massive Pecs

To persuade a stubborn pair of pecs to grow, you’ll need to put some more pressure on them. This means increasing their time under tension (TUT)—the duration your muscles are contracting during a given set or workout.

32
Biotest 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

33
7 Things Anybody Can Learn From a Bodybuilder

If your fitness goals are to get strong and build hard, visible muscle, then you’re going to want to train in three phases according to Heath. Strength, conditioning, and a blend of the two that works for you. “If you can get to the gym 4-5 days a week, that would be perfect,” he says. “You can still do chest/tri's, back/bi's, legs, shoulders, and make the fifth day a cleanup day, meaning focus on body parts you may be weaker in." Check out Heath’s guide to finding your best muscle-building routine.

34
BioLayne Video Log 33 - Time Under Tension Training: Data vs Hype

UPDATE: A new study addressed specifically some of the points I raised here. This data seems to support my hypothesis. In this study they 60% of a 1RM in both groups performing either a 6s rep for 6 reps or a 3s rep for 12 reps (36 total seconds TUT during the set). Muscle activation and metabolic stress was greater in the group doing the faster reps. http://journals.lww.com/nsca-jscr/Abs... A lot has been made about Time Under Tension (TUT) Training and there are a few studies out there examining it's effectiveness. However, the data from these studies, while interesting has been largely misinterpreted, misrepresented, and misapplied. In this video log we discuss the research on slow training vs. conventional training and practical applications for TUT. Relevant Research Data: http://www.ncbi.nlm.nih.gov/pmc/artic... http://www.ncbi.nlm.nih.gov/pubmed/22... http://www.ncbi.nlm.nih.gov/pubmed/22... www.biolayne.com www.facebook.com/laynenorton www.twitter.com/biolayne www.instagram.com/biolayne

35
Five Workouts That Build Muscle and Mass Fast

Your no-nonsense sessions to total-body strength and muscular size.

36
Random Thoughts on Anatomy - DeanSomerset.com

I absolutely will agree that there are a lot of trainers who miss the point of the assessments as far as giving information and using that information to determine whether more assistance is required from a medical professional or whether it’s a green light to train. There are a lot of trainers who will be quick to diagnose without knowing all of the ins and outs, but that’s unfortunately a part of the industry being somewhat unregulated and full of misinformation. I don’t think having patients come to you with questions about their own health is a bad thing, especially as it shows they’re at least interested and willing to put in work. If they’ve convinced themselves of something, that could be tricky but it could be said of anything, regardless of whether it’s about training or anatomy or nutrition.

37
FreeMotion vs. Standard

A study from Globe University (Shakopee, Minnesota) found that subjects training on FreeMotion machines for 
16 weeks increased muscle strength by almost 60% more than subjects training on standard weight machines. The Globe University researchers also found that the group using FreeMotion machines increased their balance by about 200% more than the group using standard weight machines.

38 VARIATIONS IN REPETITION DURATION AND REPETITION NUMBERS INF... : The Journal of Strength & Conditioning Research

The aim of this study was to investigate the impact of protocols equalized by the time under tension (TUT), but composed of different repetition durations and repetitions numbers, on muscle activation and blood lactate concentration. Twenty-two males with previous experience in resistance training performed two training protocols (A and B) with the Smith machine bench press exercise, both with 3 sets, 3 minutes rest, and 60% of one repetition maximum (1RM). Protocol A consisted of 6 repetitions with a 6s repetition duration for each repetition, while in Protocol B the subjects performed 12 repetitions with a 3s repetition duration for each repetition. Muscular activation was measured in the anterior deltoid, pectoralis major, and triceps brachii muscles while performing the two protocols and the normalized root mean square of the electromyographic signal (EMGRMS) was calculated for each set. Blood lactate concentrations were measured during and up to 12 minutes after the completion of each protocol. The results showed that the EMGRMS of all muscles increased during the sets and was higher in Protocol B when compared to Protocol A.

39
5 Moves for Leaner Abs and A Stronger Core

Lay on your back with a kettlebell in your right hand. Raise the kettlebell up, positioning it above your shoulder, and bend your right leg keeping foot on ground. Push the kettlebell into the air with your right arm, lifting chest and upper back off ground while shifting your body to let your left elbow and forearm rest on the ground. Raise left side of body up by pushing up with left hand and right leg. Swing left leg behind body and rest left foot and knee on the ground. Raise up off left hand using core to support and stabilize. Now, stand up straight by pushing down with right leg bringing left leg forward. Finally, slowly reverse all moves until you are laying back on the ground again.

40
8 Tips For A Big Number Bench Press

There are two main school’s of thought when it comes to foot position during benching. Some people like to keep their feet flat on the floor as they feel like they can deliver more leg drive that way. I, however, recommend taking a tip from power lifters by pulling your feet back (towards your hips) and only keeping the balls of your feet on the floor. You can still get leg drive from this position and it puts your back in a nice arch. Just make sure you keep your butt, shoulders and head on the bench at all times and don’t lift the balls of your feet off the floor.

41
BUILD & BURN with Fighter Diet & Fitness RX Magazine

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

42
Three Juice Recipes That Pack a Punch

Downing pulverized produce can do much more than just hit your body’s reset button. With the right ingredients, homemade elixirs can be fat-burning, energy-boosting, workout recovery-speeding powerhouses. For a few quick recipes, we turned to Men’s Fitness columnist Candice Kumai, author of the new book Clean Green Drinks , which features 100-plus results-driven juice and smoothie recipes built around functional ingredients like bone-and muscle-protecting baby spinach, digestion-aiding ginger, and disease-fighting herbs and spices. BOOST ENERGY: THE CUCUMBER CLEAN GREEN

43
Breast Milk for Muscle Gains?

Where to separate myth from fact? Let’s start here: All animal milk begins as colostrum, a precursor to breast milk that is loaded with highly concentrated hormones, growth factors, and important nutrients for developing the structure and function of the entire body. During the first few days, the concentration of key growth factors in a cow’s colostrum drops off markedly until they are virtually undetectable in the normal milk that follows and eventually makes its way to your supermarket shelf. However, in humans, while there is a drop-off, breast milk continues to hold a higher concentration (per milliliter) of these key hormones for several weeks to months after the colostrum phase. Thus the belief that consuming human breast milk will increase muscle size and strength has been perpetuated. However, it is not quite that simple.

44
Will Baseball Be Back in the Olympics in 2020?

Olympic organizers for the 2020 Summer Games in Tokyo released a shortlist of eight sports that may be added to the upcoming competition. Out of 26 potential new sports, the organizers selected baseball and softball (as a combined pair), as well as karate, wushu, squash, sport climbing, surfing, roller sports and—believe it or not—bowling.

45
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

46
6 Moves for 6-Pack Abs from Personal Trainers | Eat This Not That

Since crunches are out, you’re likely wondering what you should do instead. Don’t fret, we’ve got you covered. The exercises below all work your entire bod and have the stamp of approval from some of the nation’s top trainers. Better yet, none of them are overly complex, so they’re easy to add into your existing routine. When combined with smart eating and an overall active, healthy lifestyle, these exercises can help you sculpt abs you’ve always wanted–by summer!

47
The Best Cross-Training Activities for Obstacle Course Race Prep

At its highest levels, obstacle racing requires incredible cardiovascular fitness and impressive functional strength. For multisport athlete Ryan Atkins, both came naturally as the result of his diverse athletic interests. A former wrestler and rugby player, Atkins won multiple unicycling world championships (trials and mountain) in his teens. Today, the Canadian is a nationally ranked mountain biker who, between back-to-back victories in the World’s Toughest Mudder (a 24-hour race in which you complete as many laps of a five-mile obstacle course as possible), still managed to dabble in adventure racing, ultrarunning, rock climbing, weight training, cycling, Nordic skiing, and hard labor—quite a laundry list of fitness feats. We asked Atkins which activities offer the best preparation for obstacle racing and why.

48
Jay Glazer's Unbreakable Performance Center Workout

The typical Jay Glazer workout is broken into “clusters” of three sets of three exercises, each of which starts with hardcore abs. This, Glazer says, replicates the short frenetic burst of martial arts combat and makes sure the core gets the biggest workout of all. Here’s a full session you can do in any gym.

49
Fandango on Twitter

It's what you've been waiting for! See Schwarzenegger vs. @Schwarzenegger in our @Terminator #Genisys exclusive! http://fandan.co/1Icc1JT 

50
Video Log #6 (Part II) 7 weeks out update : Reverse dieting

Hey everyone! Here's my sixth video log leading up to my pro debut. This week I talk about my progress and the case study I am running on myself in Part I of the video (too long for YouTube). I also talk about reverse dieting, my thoughts and the controversy in Part I of the video. I have also provided the link below for the Maclean review I mentioned in the video! Full text available online. Thanks for the support! Xo Website : http://www.laurinconlin.com/ Contact (for NPC Bikini and Figure posing) : http://www.laurinconlin.com/contact-u... Instagram : https://instagram.com/laurinconlin/ Facebook : https://www.facebook.com/pages/Laurin... Maclean review : http://www.ncbi.nlm.nih.gov/pubmed/?t...

51 3 Ways To Avoid Low T
52 Bodybuilding.com on Twitter
53 The 8 Best Tech Products for the Summer
54 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1337/Why_You_Should_Not_Train_Strength_Cardio_At_The_Sa.aspx
55 Dymatize M.P.ACT at Bodybuilding.com
56 The Ultimate List of Grilled Chicken Recipes
57 Retro Gallery: Chris Cormier
58 How Many Days In A Row Can You Work Out Before You Burn Out?
59 MTV News on Twitter
60 The Optimum Energy Stack
61 Dorian Yates on Twitter
62 Cluster Training for Bodybuilders
63 _fitness_united_ on Twitter
64 Ryan McAnuff on Twitter
65 The 10 Most Nutritious Summer Fruits and Vegetables
66 Ashley Alexiss on Twitter
67 Mike Titan O'Hearn on Twitter
68 Flex Lewis on Twitter
69 Is a Podcast a Bad Idea?
70 Dave Tate on Twitter
71 Dave Tate on Twitter
72 6 Macro-Filling Fish Recipes
73 Online Training & Coaching - Zach Even-Esh
74 Wrestle In My Shoes on Twitter
75 Giant Sets for Giant Gains
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