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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.

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.

WATCH: Westside Misconceptions — High Standards

To be on the board at Westside, at the time, meant you had to break the all-time world record, because that was pretty much everybody that was on the board.

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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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.

The 30-day pre-cut strength workout plan

Cluster sets are a way of breaking down strenuous, strength-spiking lifts into shorter, more manageable bouts of exercise. For example: Instead of performing five sets of five reps at your five-repetition max, those sets are broken into four “clusters” of two reps, with brief periods of rest in between. Ultimately, you’re performing more work, but you're allowing your body to briefly recover. This type of strength training is a smart choice for anyone looking to take on a fat-loss program in the subsequent months. The strength gains made will be better prepare the body to withstand that shift to that more aggressive, high-intensity, non-stop style of programming.

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.

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.

Today's Workout

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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: 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.

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.

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.

Zach Even - Esh on Twitter

9 AM is THE start time for  - Getting Better & STRONGER on Saturday! Manasquan | Scotch Plains | Middlesex

Mr. Olympia LLC 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

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The Top 5 Cardio Mistakes

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.


Save up to 10% on these award-winning best sellers. Bonus: They all ship FREE!

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.

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.

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:

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: 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

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!

22 | Educating & Outfitting Athletes, Coaches and Trainers

Life was meant to be lived, not read. Cars were meant to be driven, not parked. The harbor is safe, but a ship was meant to sail. Don't let articles and books convince you that you understand it all.

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.

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.

Ticket Types | Mr. Olympia 2017

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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.

The Top 5 Back Training Mistakes

It’s complicated. Combining ball-and-socket joints that allow maximum arm mobility, a ribbon of snaking bones and nerves that divide the region down the middle, and a phalanx of big and small muscles spread from your butt to your neck, your back is your most complex bodypart. So it’s little wonder that many bodybuilders earn failing grades for training it. A lot of things can go wrong, but we’ve simpli- fied the list to a top five. This month, we examine the most frequent back blunders and lay out easy solutions for get- ting your back on course. Class is in session.

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.

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.

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.

Tip: The Squat Machine That Actually Works | T Nation

The belt squat is a strength exercise that's been practiced by powerlifters for years now. It can be categorized as a supplemental lift or corrective exercise for people with squat technique issues. If you're lucky enough to have a belt squat machine in your gym, here's what the exercise looks like:

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On Trial: Front Barbell Shrugs vs. Behind-the-Back

For balanced traps developed from all angles, include both versions in your trap-training program. To build bigger/higher upper traps, the barbell shrug to the front is the winner. To build thicker traps and to hit the middle portion of them, the behind-the-back barbell shrug is a better choice.

Hey Sleeper, Time to Wake the F#$% Up!

@brady888 - Ok, apparently it had been awhile since I've tried handstands. I also rotate my hands inwards, I tried outwards and that was nearly impossible. Inwards allows me to place my knees on my elbows to help me get up to the standing position. I'm sure this is how I've always attempted them (albeit, not often or recently).

The Best Fish for Bodybuilders

Salmon is a great source but has a high overall fat content that most of us cannot consume regularly without overdoing it on the calories—keep it to once a week. Some fish, like tilefish, shark, and swordfish, should be avoided because of high mercury levels; others, like albacore tuna, should be eaten only once a week. If you’re a fan of canned tuna, get the light Pacific kind: It’s lower in mercury and higher in omega-3 fatty acids compared with albacore. You can also choose fresh Pacific-caught tuna steaks specified as light or skipjack, bluefin or yellowfin tuna. Consume moderately—up to 12 ounces a week—and it’s very accommodating to a low- or high-calorie diet.

8 ways to sneak more protein into your diet

Of course, we advise drinking  whey protein  shakes as part of a balanced diet, especially in conjunction with resistance training. But the protein powder we’re talking about here isn’t made for taste, it’s actually unflavored and used for cooking. Quest Nutrition Multi-Purpose Mix is an unflavored whey protein powder made specifically for cooking and baking savory food. It boasts 24 grams of protein per scoop. Use it to give any  recipe  a protein boost (without tasting it).

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.

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.


“I’ll start on the Smith machine, doing incline presses,” the Boca Raton, Florida, resident says. “I’ll begin with 25-pound plates on each side and do a set of 20. Most men have too big of an ego to start with 25s, but I make sure to leave my ego in the parking lot.”

Muscle & Fitness on Twitter

Check out @JonahHill 's massive body transformation! He must be killing it in the gym #Respect

12 Crazy, Off-the-Wall Places to Have Sex

“After getting out of a serious three-year relationship, I was ready for some adventure when I went on a family vacation to the Virgin Islands. I met a guy, and we would sneak off at night to ‘play’ where our parents couldn’t see us. I am not a swimmer, but I was brave enough to go out in a rowboat at night so we could be alone. Best move ever. I am 5’2” and he is 6’4”, so I’m still not sure how we managed to have sex without capsizing, but it was perfect. The secret nature of it all—coupled with the danger I felt— made the sex so hot.” —Dana, 22

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.

Tip: The Medball Pull-up | T Nation

Set up at the pull-up bar with a medicine ball beneath you, then hop up and clamp the ball between your legs. You should feel an automatic core response. By squeezing your adductors, your abs will light up, creating a much safer position from which to execute your pull-ups. This will look almost like the foundational "hollow body" position in gymnastics.

How to make the perfect martini for anyone

Hand tools. Appliances. Actors. Lots of things claim to be versatile but really aren’t. But that can’t be said of the humble martini. One of the oldest cocktails around, a classic martini is traditionally made with gin and vermouth and garnished with either an olive or a lemon twist. But where the drink goes from there is limited only by your imagination—and what you have behind the bar to work with.

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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.

40 Laws Of Lean

Unfortunate newsflash: You really have no control over the rate at which you lose fat. There are a lot of different individual metabolic and environmental factors at play and, as of yet, we don't fully understand them all. Don't get obsessed with losing 1-2 pounds a week. Instead, focus on actions that are under your control. Stick to your diet and training plan, focus on being consistent, and train with intensity. Train hard, eat right, and the fat loss will come.

Tip: The Squat Machine That Actually Works | T Nation

The belt squat is a strength exercise that's been practiced by powerlifters for years now. It can be categorized as a supplemental lift or corrective exercise for people with squat technique issues. If you're lucky enough to have a belt squat machine in your gym, here's what the exercise looks like:

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.

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52 Strength training for distance runners: Core and lower body conditioning plan
53 How to blow her mind just by using your mouth
54 Double-Team Training
55 6 Sex Performance Problems Fixed at the Gym
56 Keep Your Waist Small and Trim
57 Build Lean Muscle By Carb Cycling
58 30 Surefire Ways to Lose Your Gut for Good
59 Just 1 exercise session can boost brain functioning and mood
60 Top Secret Chest Arsenal Part 1: Leaning One-Arm Dumbbell Flye
61 on Twitter
62 The 10 Dumbest Motivational Sayings | T Nation
63 Four Keys to Gaining Quality Mass
64 Shawn Ray
65 5 workouts to boost your testosterone
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67 The T-ransformation 2017 Results
68 Fit Instagram Stars Who Inspire Us to Get Outside
69 Tip: The Best Exercise for a Shoulder Pump | T Nation
70 The best Father's Day gifts for foodie dads: 2017 edition
71 Bodybuilder's Guide to Cheat Meals
72 Contest Prep 101, Part 1
73 Men's Fitness on Twitter
74 Want To Stay Lean And Healthy? Listen To Your Mom!
75 Tip: The Dumbbell Hip Thrust | T Nation
76 Dumbbell Twist Press 6.28.17
77 - Strength Training Motivation
78 Instagram post by @therock • Jun 19, 2017 at 2:18am UTC
79 Tip: How to Naturally Control Anxiety - Biotest
80 Instagram post by Zach Even - Esh • Jun 20, 2017 at 1:21am UTC
81 Official Muscular Development Magazine
82 Shawn Ray
83 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on Apple Podcasts
84 Elitefts
85 STRONG Life Tip - Inspiration is EVERYWHERE
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88 Model Antje Utgaard's 21 most gorgeous Instagram photos
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90 Shawn Ray
91 Kai Greene on Twitter
92 on Twitter