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Floyd Mayweather Jr. Has Choice Words for Conor McGregor

The trash-talking boxing champ didn't pull any punches during a recent sparring session.

Dare to be GREAT, Work Ethic & Spartan Lifestyle with Jason Woods • Zach Even-Esh

STRONG Life Podcast episode 124 with 19 yr old, Jason Woods. Jason traveled to NJ for The USC Cert with Travis Mash and I, flying here from Scotland. We got the podcast rolling as I drove him up to the train station and man, this was a blast! Rather than a typical interview, we simply …

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Top 5 Muscle-Building Exercises for the Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

The 30 best leg exercises of all time

In a squat rack or cage, grasp the bar as far apart as is comfortable and step under it. Place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack. Take a step or two back and stand with your feet at shoulder width and your toes turned slightly out. Take a deep breath and bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees out as you descend. Drive vertically with your hips to come back up, continuing to push your knees out.

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:

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.

Instagram post by Shawn Ray • Jun 26, 2017 at 3:19am UTC

Tip: Dope Your Performance With Leaves | T Nation

You don't have to eat these same foods if you want to increase performance before a particular event like a race or some other endurance contest. Just make yourself a big, honkin' daily salad, starting about a week out before the event. Make sure to use ingredients like arugula, spinach, walnuts, and maybe cranberries. You might also have a banana at a later point in the day.

Tip: Full Body Fridays | T Nation

The classic push/pull training program is a classic because, well, it works. As a reminder, this split involves training your "pushing" muscles on one day and your "pulling" muscles on another. It's a great way to increase training frequency for size and strength gains. Here's what it usually looks like:

Today's Workout

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Tip: Do You Have Social Jet Lag? | T Nation

Almost everyone falls into this habit, and science says it can ruin your heart health. Here's what you need to know.

Bollywood Star, Aamir Khan Goes From Fat to Fit

When it comes to their movie characters, actors take their roles very seriously. And if that means having to pack on some extra LBs to play the part of a superhero , then so be it. Of course, there's always a need to shed a few extra pounds as well, as was the case of Aamir Khan for his latest role in the highly anticipated  biographical drama,  Dangal.

Instagram post by Shawn Ray • Jun 25, 2017 at 6:04pm UTC

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.

10 Foods That Will Keep You Hydrated

Dehydration can lead to a whole host of problems, from chronic fatigue to decreased sports performance, and failure to be properly hydrated is a subtle yet powerful, easily preventable problem. To figure out your hydration level, weigh yourself before and after your workout and figure out how much “sweat weight” you lost by exercising. Prior to your next workout, be sure to drink that amount of water, adding in these 10 hydrating foods as extra fuel.

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 Most Challenging Core Exercise | T Nation

Abs. Chest. Shoulders. Lats. This tough exercise hits them all. Can you do it?

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.

17 4 Things You Don't Know About TRT | T Nation

The TRT patient's medication happens to improve lean body mass, increase libido, and have other side effects we generally consider to be positive. That's okay. People with hypothyroidism taking levothyroxine often see weight loss when their thyroid function is brought back into working order. And people on asthma meds are often able to increase their training intensity because they don't have to worry about, you know, dying during exercise. Nobody's attacking them for "cheating" because those are a simple result of the meds necessary to treat their conditions.

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.

6 Exercises for Boulder Shoulders

To cope with the complex movement of the shoulder joints, deltoids consist of three heads: anterior, medial and posterior — or, more commonly, front, side and rear. It makes sense then that you need to incorporate a variety of movements into your shoulder training routine to effectively hit all three heads of the muscle group. For this reason, I preferred to  train the deltoid-trapezius complex by doing more sets — as many as 50 in some cases, but at least 30 in my normal workout — than many other bodybuilders.

6 Things You Should Do After Every Workout

“You don’t need to eat protein within 30 minutes of your workout,” he says. “Most research shows that it comes down to your overall protein intake throughout the day. The anabolic window for the body to recover is anywhere from 24-36 hours after your workout, so consistent feeding and getting protein and essential amino acids in every meal is what you’re looking to do. The problem is it’s hard to make recommendations [on protein amounts] because it depends on things like your fitness goals and body size.”


Create your own favorite pre-workout combo with single-ingredient products. Many athletes add them to BCAAs for refreshing flavor and to kick-start workout recovery. N.O. boosters like L-Arginine, agmatine, and agmatine sulfate delay fatigue by helping your body increase nutrient- and oxygen-rich blood flow to working muscles. They’re great paired with with a stimulant like caffeine for energy, endurance, and focus. Beta-Alanine improves boosts muscular energy and is great for high-intensity or explosive movements.*

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.

10 ways to lose your gut, according to science

Add all of that to the simple fact that guts just aren’t sexy and, yeah, you have plenty of reason to get rid of yours for good. Luckily, all of these science-approved tips don’t just fight fat—they fight belly fat.

24 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 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.

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.

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.

8 Reasons You're Not Getting Ripped

Obviously filling up on fruits and veggies is better for you than feasting on Skittles and Funyons. But no food is “free.” Meaning, portions must be in concert with the amount of calories your body requires to yield a desired result, like losing weight or packing on muscle. That said, whether it’s junk food or health food, if consuming it edges you to the point where you’re taking in more calories than you’re burning, those excess calories will be stored as fat.

The 4-week Quick-Switch Conditioning Plan

The first month, you’ll focus on building mass for weeks one and two. On your “mass” exercises, you’ll want to start with your heaviest weight for the exercise on your first set. This is a "reverse pyramid"—you’ll start heavy and drop weight as the reps increase. Then, you'll increase your weight as your reps go back down. This will maximize your energy during these workouts to ensure you push heavy weight before you’re fatigued. Track the weight you use for each exercise, and aim to increase that amount between 2–5% each week.

VIDEO: The 3-Move Muscle-Maker Workout

Yep, three moves. And the play is simple. Hit the gym focused and prepared to train aggressively. Load the bars heavy and feel each and every rep. Hit the showers and pound a shake.

Tip: The One Exercise You Need to Do More Often | T Nation

So how do we get in that much "pull" volume? Add movements like the banded face pull into your normal programming in superset fashion. Between sets of pressing or direct shoulder work, simply add in 5-15 reps of banded face pulls in a post-fatigue type setup in order to maximize the trainability of the upper back (working into those ratios) while not adding any more joint or CNS stress into the equation.

Tip: This Ingredient Boosts T in Men and Women | T Nation

While forskolin has been shown to elevate testosterone in men, it doesn't have the same effect in women. Instead, it works to reduce female belly fat. Similarly, while some studies of Tribulus Terrestris have shown it to increase testosterone production in men, it only stimulates androgen receptors in women's brains, thus helping them respond better to their natural levels of circulating hormones.

Muscle & Fitness 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

Strategic Arm Training For Massive Gains

Think your "bad genes" are to blame for limited biceps growth? Forget about genetics, and focus on custom arm exercises that build thick biceps and mountainous peaks.

35 Shawn Ray

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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."

Men's Fitness on Twitter

See how he stacks up. Vikings DT dwarfed by 'Game of Thrones' strongman Hafþór Júlíus Björnsson:

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.

Top 10 Squat Mistakes

If you squat in a power rack, always use the safety bars. Set them to a height just below where the barbell would be when you reach the bottom of your squat. (If you set them too high, you’ll slam your barbell on the safety bars with every rep.) That way, when you get too fatigued, you can set the bar on the safety bars and exit from underneath.

10 Metabolism-Boosting Tips

Competitive bodybuilding nutrition plans are typically divided into two distinct phases: off-season mass-gaining diets and pre-contest cutting diets. But what if you don’t want to alternate the two eating strategies because competing onstage is not your immediate goal? In other words, you want one plan that combines the best of both worlds so you can look as large and lean as you can year-round. That’s what the 10 tips on the proceeding pages will do.

Weider Principle #26: Iso-Tension

Here are a few iso-tension tips. First, this isn’t a good technique to do with compound lifts that involve many areas. For example, deadlifts work too many muscles (spinal erectors, trapezius, glutes, quads, lats, etc.) to focus on just one. On the other hand, if the compound exercise has one primary muscle, applying iso-tension there can better direct the stress of your sets. As an example, flexing your chest between sets of bench presses can help you target your pecs (primary muscle) and use less of your delts and triceps (secondary muscles).

Will I Ever Clean, Jerk and Snatch?

Dear people, I'm writing to you with a question that might be ridiculous, but I seriously haven't found an answer to it yet: Are there people in this world who because of how they are built will never be able to do olympic weightlifting? I'm not saying 250 kilos. I'm saying doing the exercises in general and getting stronger through them. I'm asking because I started doing front squats a while ago and find them quite fun, I have also been deadlifting. And I would absolutely love to someday be able to to a proper clean and jerk and snatch, because it feels like even for a tall ectomorph like me, it is the best strength-builder. I just don't know if it's possible for me because of my built. I don't have the money to consult a trainer, I recently spend what little I have on the Inov 8 fastlift shoes and here's a video of me squatting with a very light weight:

‘The Bad Batch’: 11 reasons why Jason Momoa’s movie could be the surprise hit of summer

Amirpour (that's her on the right in this photo) sets up a uniquely weird world in The Bad Batch , but she’s far more interested in the characters in this world rather than revealing how it came to be. There are small teases through the film about how the “bad batch” ended up in the middle of the desert, but Amirpour leaves most of it unanswered. The story and world she sets up would be ripe for a TV show, which would give the ability to go in-depth about the various territories and characters without worrying about fitting it into a two-hour movie.

Tip: This Ingredient Boosts T in Men and Women | T Nation

While forskolin has been shown to elevate testosterone in men, it doesn't have the same effect in women. Instead, it works to reduce female belly fat. Similarly, while some studies of Tribulus Terrestris have shown it to increase testosterone production in men, it only stimulates androgen receptors in women's brains, thus helping them respond better to their natural levels of circulating hormones.

15 Foods That Are Healthier Than You Think

Yeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer. Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.

Build Muscle Mass While Preventing Joint Damage

Bodybuilding is all about mass: building more muscle mass means lifting more mass in the gym. No bones about it, you must train heavy to get huge. Just take a look at the poundage hoisted by some of the sport’s biggest pros, such as Ronnie Coleman, Markus Rühl and Dorian Yates. These guys train hard and heavy and it shows. The irony of training with a lot of mass to put on muscle mass is that it has the opposite effect on joints. Lifting heavy weights actually reduces the mass of cartilage.

Six Meals a Day

The most serious of bodybuilders know that consuming six or more meals per day is essential to not only massive gain, but makes it easier for your body to efficiently digest the food, and keeps you topped off with nutrients. The "six a day" rule also keeps your stomach smaller, promotes more water consumption, and allows you to intake more fiber, fruits and vegetables.

The 10 most extreme big-wave surfing destinations

These 10 surfing hotspots are arguably the craziest—and deadliest—places on the planet to catch a wave. If you're an expert wave rider, add a few of these to your bucket list. Just want to see some epic photos of monster waves and/or one of the ocean's apex predators? That's cool, too.

10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

1650+ Raw Total Drug Free 181 Class

Not really for squat, but I'm hitting them every other day just about, some ssb. I mostly get a lot out of high freq squatting with not too many any reps. Deadlifts are all variations and speed work and Max every 9th week. And bench is variations as well with high freq . Football bar, close grip, slingshot, db press, incline db. And aside from this last week I've been hitting a bit of back everyday. That was beating me up so I slacked off maybe 4-5 days before the banded Deadlifts and they felt awesome. Pretty much harder forms of the main lifts. Since there full body exercises I don't feel like I need to do much more and focusing on them brings them up which is my main goal.

51 The Ultimate Rear Delt Workout
52 Here's what happens when you become obsessed with weightlifting
53 Get 6-Pack Abs in 6 Simple Moves
54 Changing Leviathan (Anchor) Programming, Front Squats as Main Lift
55 Elitefts
56 The best undiscovered vacation destinations of summer 2017
57 GAT Beta Alanine at - Best Prices on Beta Alanine!
58 | Educating & Outfitting Athletes, Coaches and Trainers
59 'Merican Muscle Tee by Clothing Core Series at - Best Prices on 'Merican Muscle Tee!
60 10 ways to build strength without the size
61 6 Myths About Fat Loss
62 15 Cheap Muscle-Building Foods That Aren't Chicken
63 Bodybuilding_stars on Twitter
64 15 of Cara Delevingne's Most Amazing Looks
65 The 25 Best Butts on the Internet
66 4 tips for mind-blowing quickies
67 5 high-intensity interval weight-loss workouts with kettlebells
68 The Men's Fitness summer hairstyle experiment
69 5 exercises to work your abs to exhaustion
70 Transformation Tuesday: The super-strong to super-lean workout plan
71 What it takes to crush it on 'American Ninja Warrior'
72 The Ultimate Glute Workout
73 Busty Model Chantel Jeffries Flaunts Curves in Skimpy Bikini
75 Bikini Clad Victoria's Secret Angels Hit the Beach
76 Build Boulder Shoulders with the Ahrens Press
77 How to get your lower abs to show
78 Mike Christian Preview Part 2
79 Bodybuilder's Guide to BCAAs
80 7 Ways to Grow
81 15 ways to improve your workout motivation
82 15 Muscle-Fueling Foods
83 3 Reasons To Consider Keto
84 The All-Strength Guide to Sports Training: Speed and explosiveness
85 The 10 Most Attractive Body Parts Ranked by Women
86 Men's Fitness on Twitter
87 Shawn Ray
88 Shawn Ray
89 Zach Even - Esh on Twitter
90 Instagram post by T Nation • Jun 25, 2017 at 1:18pm UTC
91 Car Porn™ on Twitter
92 Tip: The Inverted Pull-Up | T Nation
93 shawn ray on Twitter
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96 Elitefts