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The 10 toughest, most utterly absurd CrossFit workouts in Games history

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Honest Advice About Steroids | T Nation

Few people have what it takes to be a pro. If you use low doses you'll know right away if you've got it or not. If you need one gram of steroids to barely look better than the average gym rat, I've got news for you: you will never be a pro. And probably not even a national level competitor. Taking bigger and bigger doses will likely only give you more side effects while making you look only marginally better. Weigh the pros and cons and be objective with yourself.

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Tip: Drink This To Prevent Sun Damage | T Nation

Maybe you think you're protected from the sun because you slop on some sunscreen before you hit the beach. Nice try, but about 75% of beach goers who use sunscreen get burned anyhow. Either they put it on sloppily, don't use enough, or fail to heed the instructions to apply it 30 minutes beforehand. Most of the time, people at the beach are just seared ahi, waiting to be doused in wasabi and soy.

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.

How to REALLY do a Kettlebell Swing | T Nation

Most people need verbal coaching and tactile cues to achieve the proper positions and physically grasp the concept of tension, biomechanics, and movement execution. That's where this comes in. The hinge-to-wall drill helps you place an emphasis on the hips, which lead the motion. They unlock the initial aspect of the hip hinge and move backwards, as opposed to the knees unlocking and again squatting the hinge. Here's how to do it:

10 things you get wrong about working out

The Truth:  There's nothing wrong with getting a pump , but it's only a reflection of how long your muscles have been under tension—it's not necessarily a harbinger of growth. "As your muscles stretch and contract," says DelMonte, "they become engorged with blood," and if you don't rest them long enough for your blood pressure to drop so that the blood flushes out, you can enjoy that swelled-up look and feeling for an hour or so. "You can get a pump just by running up a hill," says DelMonte, "but that doesn't mean you'll build big legs." Muscles need to be placed under a lot of tension to grow, and that means lifting heavy weights. Training specifically for a pump may cause you to use loads that are too light and reps that are too high, "and that leads to muscular fatigue, not muscular overload," says DelMonte.

Today's Workout

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The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you significantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains, you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises.

Big Ramy Blasts Back

The day FLEX watched Elssbiay work back under Alaqi’s supervision in Oxygen Gym was a Week 3, 10-rep session. This means 10 was the target for every working set, though sometimes Big Ramy grinded out an extra rep or two with Alaqi’s helping hands. Trainer and trainee rarely spoke. During the last two exercises, when intensity was at risk of waning, the phenom who has won all three of his non-Olympia shows clamped his red Beats headphones onto his hears, and hip-hop drove him through the toughest reps as his face contorted with pain. Mamdouh Elssbiay already has the world’s widest back. But in workouts like the one we observed, he’s attacking that back with a diversity of exercises and angles, all designed to accentuate the plateaus and canyons of his dorsal landscape.

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.

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.

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:

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Give your body the time it needs to switch gears with this workout program from Men's Fitness.

Tip: The 4 Keys to Bigger Triceps | T Nation

You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth. Here's what to do.

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.

Tip: The Most Challenging Core Exercise | T Nation

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

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.

The Best Mass-Building Food For Under $10!

Ground protein should be the star of your menu during a muscle-building phase. For one, it's protein, which is essential for muscle growth and repair. But it's also a protein source where half of the chewing has already been done for you! You'll have a much easier time piling ground meat on your plate when going back for seconds, versus cutting and chewing another chicken breast to meet your calorie needs. That's because of the easy digestibility ground protein presents.

The 30 best bodyweight exercises for men

The challenge of a single-leg squatting motion is tough enough. Add to that the stretch and activation of your rear leg's hip flexor, and you have the makings of an ultra-effective bodyweight exercise that improves strength and mobility at the same time. Use the Bulgarian split squat in place of a squat for a few weeks, and see if your regular squat numbers don't improve. (Spoiler alert: They will).

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.

10 ways to build muscle faster

Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster.

Nina Agdal Looks Sexy in Everything and Nothing

If you had the slightest thought of having a chance with 24-year-old supermodel Nina Agdal you can kiss that dream goodbye. Leonardo DiCaprio has chosen the absolute stunner and would be wise to hold onto this one. Agdal hails from Denmark and although she is known for her modeling has already made her way to the big screen in the movie Don Jon back in 2013. Click through to see her pictures as she splashes around in the pool.

15 of Cara Delevingne's Most Amazing Looks

After ascending to stardom as a model—yes, "the Delevingne brow" is officially a thing, ask your girlfriend—the London-born beauty has parlayed her onscreen charisma into movies like Anna Karenina, Pan, and Paper Towns. But thanks to her role in the mega-hit Suicide Squad, Delevigne has morphed from catwalk godess to bona-fide Hollywood mainstay. Exhibit A: Her next major role in the sci-fi action/adventure filmValerian and the City of a Thousand Planets, in which she stars as a special government operative trying to keep the peace in the universe. No big deal.

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.

Tip: Triple Threat Push-Up Workouts | T Nation

Both push-up protocols are based on the triple drop-set concept. They both begin with the most difficult push-up variation and progressively "work down" to the easiest version. In other words, as you fatigue, the exercises become easier, allowing you to continue to crank out high-quality reps with less risk of injury.

Tip: Stay Lean With This Green | T Nation

Even though the study showed maximum benefit in those who were obese, that doesn't mean that it won't improve your glucose levels. Run an n=1 study on yourself and see if it improves your own blood glucose levels. Regardless, those little green sprinkles you thought just added color to your sandwich may be a hack to whittle away your waistline.

Instagram post by Shawn Ray • Jun 27, 2017 at 5:00pm UTC

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Sagittarius Horoscope for Sunday, June 11, 2017

Sunday, June 11, 2017 - You are a sight to behold when your thoughts carry you into lofty philosophical realms. It's easy to justify nearly anything you want now because there are no logical arguments to counter your bombastic style. However, you could become a victim of your own circumstances as your flamboyance backfires on you. It's hard for others to fathom how quickly you can become so self-critical. Wide swings of emotion are likely today, yet you can ameliorate the intensity by striving for moderation on both ends of the spectrum. Balance is your friend.

10 ways to build strength without the size

A common protocol for building size and strength is 5x5; that is, five sets of five reps. But if you want to focus on strength over size, try doing just two or three sets. Lowering the volume and focusing on moving the weight quickly will have a better training effect for improving strength and explosive power rather than the size of muscle. You should also experiment with logging fewer training sessions per week, which will give your central nervous system more time to recover between strength-focused training sessions.

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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.

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35 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.

Michelle Lewin Rocks Sexy Bikini at the Beach

For fans of social media star Michelle Lewin, these revealing photos of the fitness model's sexy body come as no surprise. Followers of the dedicated athlete know how hard she works to maintain her rockin' figure and exceptional level of fitness. And all that work continues to pay off, and she's looking finer and fitter than ever.

Defined, Hanging Hamstrings

Typically, my hamstring training would follow my quad exercises in my leg-training routine. I would begin by warming up my knees with leg extensions, which also do an adequate job of pre-exhausting the front of the thighs. From there, I would move on to leg presses. My final quad exercise would be hack squats. You’ll notice that I don’t perform squats. I made this decision in 1989 after suffering a hip injury while squatting two years earlier. Although I had attempted to return to squats after incurring the injury, I soon began to feel the niggling pains that often forecast a larger injury. So, despite my love for the exercise, I decided to give up squats in favor of a combination of heavy leg presses and hack squats.

The 7 best supplements for men

So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.

The best workout and training gear of summer 2017

We've tried out a lot of workout shirts over the years, but we've never tried anything quite like this training T-shirt from Vollebak. Sure, it's soft, stretchy, and sweat-wicking—the stuff of luxe athleticwear dreams—but the Condition T-shirt really stands out because of its ceramic polymer coating, which works like armor against chest-to-floor burpees or heavy back squats. It's about as close to a suit of chain mail and/or Batman's armor as you can get in the gym—without all the extra weight. ($110, )

8 foods that keep you cool

Zucchini is actually a type of summer squash that can range in color from yellow to a dark green. In addition to containing vitamin C and important phytonutrients, zucchini is a great source of manganese. The mineral can help protect your body from free radicals (particularly of concern during the summer months when you're more susepatble to sun damage) and also promotes collagen production and healthy bone tissue growth.

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Protein is not just for gains! Trying to lose weight? Make sure your taking in enough protein. #Bodybuildingcom

1RM Deadlift Form Check

This is my 1RM pull of 520lbs in April. Hoping to pull 555lbs in August at my first ever comp. Appreciate any helpful comments. Also, keep in mind that I am 54 years old. Thanks!

Watch: Lifter suffers brutal gym fail during Smith machine squat

Typically, the best way to escape from a squat you can't quite manage is to simply let the bar roll off your back and fall to the ground behind you—no harm, no foul. And sure, gyms typically frown on dumping the weight, especially because it can potentially damage the barbell and/or the plates. Given the choice between (at worst) a fine and the structural integrity of your thoracic spine, we know what we'd pick. But this guy doesn't have that option, because he's using a Smith rack.

All-Strength Guide: 3-day sports conditioning workout plan

The cookie-cutter weight-loss and weight-gain plans won’t cut it in the competitive sports world. Hitting the gym for 30-60 minutes, working traditional split routines, training for 10-12 reps, resting, and repeating might help you forge what looks like a battle-ready body—but it’s not necessarily the one that packs the punch you need on the field or court. While training for individual sports differ, there are many elements that carry over.

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Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

7 squat variations to build muscular legs

Ready to really challenge your overall core strength? Instead of putting that barbell on your back, try holding it in the crooks of your elbows, a move called the Zercher squat. By positioning the load lower and in front of your body, the Zercher squat challenges your back and shoulders to support the weight without stooping over, all while your hips and legs have to do the work of, y'know, squatting. But take it easy at first—this position is far more demanding than the usual squat, so make sure you start light and work your way to a comfortable weight. Here's a primer on how to do it . Muscles worked: glutes, hamstrings, quads, lower back, and core.

The 15 sexiest women at the 2017 'Maxim' Hot 100 Party

Model Hailey Baldwin arrives at the 2017 Maxim Hot 100 Party at Hollywood Palladium on June 24 in Los Angeles, CA.

The 10 best CrossFit workouts for strength

Take a gamble on your workout by letting a deck of cards dictate your moves. Draw a card and do the number of reps on the card of the exercise denoted by the suit. Face cards have a value of 10 and aces are 11. With these moves, you’ll get a well-rounded strength workout. “The front squats are for your core and lower body strength; the ring dips for stability and strength in the shoulders, triceps, and chest; the push press for overhead strength; and from-the-ground Pendlay row for the back; and, of course, you have weighted sit-ups for core strength and the 6-pack (which is actually made in the kitchen),” Salveo says.

6 Moves to Work Your Arms to Exhaustion

Most folks classify “chins” as a back exercise, which it most certainly is but remember one of the functions of the biceps is supination; in the case of the chin-up , this means grabbing the bar with your palms facing you. Countless lifters have experienced bicep growth by dropping curling movements all together and specializing in chins. Just think of the overload your biceps will experience as you pull your bodyweight through the air and your chin over the bar, if you are strong enough you can even add additional weight. Chins, like cheat curls, are used for overload, the difference is chins are safer, more effective and more weight can be used.

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