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Get Thicker And Wider: The Hardcore Chest-And-Back Workout

When these two Animals hit the gym, they wear knee sleeves for elbow sleeves. To build that kind of upper-body mass, all you need is big volume, a big appetite, and a serious tolerance for pain.

The Complete Guide To Rows

This is the ultimate guide to programming one of the most important movements you do in the gym. Build a stronger back and better posture by picking the right row for each workout!

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Top News
1
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

2
Scrape The Rack For Growth | T Nation

When you're pressing against the rack you're essentially doing an isometric shoulder extension. Even if it's an isometric, you still get the increase in triceps activation which can be used in the pressing action (which involves elbow extension). This shoulder extension action recruits mostly the long head of the triceps, which is the most important one for benching heavy. Pressing against the rack also decreases delt involvement, and thus helps put more emphasis on the triceps.

3
Today's Workout

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4 Tip: Drink This Kind of Cow's Milk | T Nation

While the milk haters might be laying the blame in the wrong places, it looks like they might be at least partly right about milk. It turns out there's a type of beta casein in the majority of milk products that makes milk a horrible choice for a significant group of people.

5
Tip: Do the One-Arm Bench Hybrid | T Nation

Me? I'm pretty much in the meat and potatoes group, but I'm always happy to experiment with different exercises, even core exercises. Case in point, I found that spine specialist Stuart McGill's modified one-arm dumbbell bench press to be particularly satisfying, and when I combined it with T Nation contributor Joel Seedman's "head-off" chest press, I found a valuable movement that I can incorporate into my routine regularly without feeling like it was a horrible waste of time.

6
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

7
The best bodyweight exercises for your chest

If you're looking to make your pecs pop, you probably think you need a barbell or, at least, some heavy dumbbells. But that's just not the case. There are plenty of great moves you can do without any equipment at all—and some that can be done using your own bodyweight and a TRX or band. While these exercises are great for attacking your chest—the pectorals major and minor—they'll also help get your deltoids, triceps, abs, and more muscles in on the action.

8
Tip: Two Backside Exercises You Should Be Doing | T Nation

Your posterior chain is the musculature on the back side of your body from the neck to the Achilles. With all the time we spend sitting, and all the time we lifters spend pushing, the posterior chain needs more attention than you're likely giving it. There are two specific posterior chain exercises that you probably aren't doing, or at least aren't doing enough:

9
Tip: The 5 Squat Commandments | T Nation

More tension equals more strength, so if you want to squat heavy, you have to create as much tension as possible. It starts at the top with your hands and at the bottom with your feet. Setting your grip hard on the bar creates tension that runs into your upper-back, solidifying a solid shelf for the bar to rest on. Squeezing the floor with your feet creates tension that's transferred through your legs and into the hips.

10
Tip: Two Simple Ways to Build Bigger Biceps | T Nation

Two simple adjustments will make your dumbbell curls much more effective. Check 'em out.

11 Tip: Rope Crunches: You're Doing Them Wrong | T Nation

To involve your abs, you have to do the exact opposite – lock your hips and bend your back. The start position for a rope crunch is with the spine arched as far back as possible (full extension). It's performed correctly by pulling the elbows toward the knees, with the spine going from full extension to full flexion, while the waist (hips) stay totally locked and stationary. This focuses all the work on the abs.

12
Tip: The Back-Off Chin-Up Workout | T Nation

The driver in all of this is using the right amount of weight for the top single. It shouldn't be a grinding single. This is key because when the single is very difficult to complete, it'll tax your nervous system to the point where your back-off sets just suck. You won't be able to do as many bodyweight reps as you could've and you won't experience the same benefits.

13
Official Scorecards: 2017 IFBB Northern California Pro

June 3, 2017 Men's Physique, Bikini, & Masters Bikini

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The 7 Best Arm Moves Of All Time

Ask seven people what the seven best arm exercises of all time are and answers are likely to vary drastically. Movements that spark muscle growth for one person may not yield the same results for someone else. (That’s another reason we’re constantly on you to change your exercise selection, sets, reps and rest periods on a consistent basis.)So are the following 7 exercises the best arm moves of all time? Yes, according to Eraldo Maglara NSCA-CPT — because they’ve been the most effective at helping him and his clients sculpt bigger, stronger guns. Are they the best arm exercises for you? Let us know in the comments. Build a Pair of Badass Biceps

15
7 Reasons Your Pecs are Flat

Almost as bad as bouncing the bar off the chest is the inane practice of performing half-reps on the bench press. You want massive pecs to be proud of? Then lower the bar to full stretch (which for most people will mean lightly touching the bar to the chest or to a point just slightly above) to excite every fiber, and then press the bar straight up to lockout, while consciously squeezing the pecs into a tight contraction.

16 Shawn Ray

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17
Tip: Do You Meet These 5 Fitness Standards? | T Nation

Can you do all five of these things? You should be able to. Check the list.

18
Tip: Boost Your Bench With Timed Dumbbell Presses | T Nation

Press heavy dumbbells for 2-4 minutes. I've used up to 80-pound dumbbells for three minutes. These reps aren't done in a non-stop action. (Had you scared there for a second, didn't I?) You do a couple of reps, then hold them on your chest or at the top for five to ten seconds, then do a couple more reps. You keep the set going until you can't do any more. Perform only one set at the end of the regular workout.

19
The 10 Most Common Sex Mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

20 Shawn Ray

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21
The best supplements for your penis

Despite the name, horny goat weed actually helps improve your erection, not libido.  Botanically known as epimedium, this herb has been used by the Chinese for centuries to treat, among other things, low libido and erectile dysfunction. “A growing body of research shows that isolated icariin—the extract of epimedium—inhibits the enzyme phosphodiesterase-5 (PDE-5) and significantly increases nitric oxide synthase, helping to improve erectile function,” says Fisch. In fact, this is the same mechanism that Viagra works through (but the herb comes with a way better name).

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Tip: Do You Meet These 5 Fitness Standards? | T Nation

Can you do all five of these things? You should be able to. Check the list.

23
3 Ways To Keep Bones Strong For Life

Strong bones are the pillars of a body that's healthy, athletic, and prepared for the long haul. Learn how to eat and train to help keep your bones strong as you age!

24
7 Secrets For Living Ripped Year-Round

A fit, lean physique doesn't have to be a summer-only affair. With these 8 strategies from NFL veteran and fitness dynamo Steve Weatherford, you can keep trim all year long.

25
Tip: Fight Colon Cancer With This Food | T Nation

Food is a lot like drugs. The right kind can add years to your life and add life to your years. The wrong kind can suck the life-force out of you faster than your succubus of an ex girlfriend. A new study shows us just how powerful good food can be.

26
The 10 most common sex mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

27
Top Exercises Women Love to See Guys Do in the Gym

You're getting checked out just as much (okay, maybe not as much) as you're sneaking peeks at the spandex- and lycra-clad girls swinging kettlebells, sprinting on treadmills, and slamming sandbags at the gym. And, whether or not you'd care to admit it, there are probably certain exercises you love to see a woman do. (Are visions of squats and snatches dancing in your head?)

28
Human Growth Hormone: Everything You Need to Know About HGH

The body naturally produces growth hormone (HGH or simply GH) in the pituitary gland, and, as its name implies, it is responsible for cell growth and regeneration. Increasing muscle mass and bone density are impossible without GH, but it also plays a major role in maintaining the health of all human tissue, including that of the brain and other vital organs. When secreted, GH remains active in the bloodstream for only a few minutes, but this is enough time for the liver to convert it into growth factors, the most crucial of which is insulin-like growth factor-1, or IGF-1, which boasts a host of anabolic properties. Scientists began to harvest GH from the pituitary glands of cadavers in the 1950s, but didn’t synthesize the first HGH in laboratories until 1981, with its use as a performance-enhancing drug becoming popular shortly thereafter.

29
Men's Fitness on Twitter

No meat? No problem on #NationalVeggieBurgerDay . 9 bodybuilding tips for vegetarians who want to gain muscle: http://ow.ly/FlYT30ckK9X  pic.twitter.com/BCFSkdxQeb

30
Deconstructing the Deadlift | T Nation

In a deadlift, the correct start position finds the hip angle more closed and the knee angle more open than in the low-bar squat bottom position, with the hamstrings stretched slightly beyond their resting length, allowing them to contribute primarily isometrically as they hold the back angle in place, as well as contributing to hip extension at the top of the pull as they return to their resting length.

31
Musclepharm Combat 100% Whey at Bodybuilding.com - Best Prices on Combat 100% Whey!

COMBAT 100% WHEY is a low-carb, high-protein, great-tasting protein supplement with minimal fat and low sodium that delivers fast digesting protein sources to build and maintain lean muscle mass. Combat 100% Whey combines two of the fastest digesting, most efficient, and cleanest protein sources available: Whey Protein Isolate and Whey protein Concentrate. Whey protein has the highest bioavailability among complete proteins (protein that contains a complete amino acid profile of all 9 essential amino acids) and also has the highest absorption rate among any other proteins. Whey protein isolate is a concentrated whey protein molecule “isolated” to remove any impurities such as fats, or sugars. This process, in turn, reduces the size of the molecule making it easier for the body to absorb and faster to digest. Additionally, Combat 100% Whey is low in sodium at only 65mg per serving. This can reduce the risk of excess water retention, further ensuring that the mass that you put on is the mass that you intended.

32
The 5 high-intensity hurricane workouts

You can use one of these workouts as a finisher to your regular routine, or as a supplemental routine for a quick sweat. Aim to improve your time and efficiency with each week of attempting the workout.

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Instagram post by UndergroundStrengthGym • Jun 5, 2017 at 10:07pm UTC

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Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

Let's get down to the business of big-time bicep growth. Here's what you really need to know when building your split, selecting exercises, and choosing weight. Do it right for results that speak for themselves!

35
Men's 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

36
Five Bodybuilder-Approved Peanut Butter Treats

Combine 1 diced banana, 2 tbsp peanut butter (PB), 2 tbsp coconut oil, 1⁄2 cup milk, and 1 egg and whisk until u y. Stir in 1⁄4 cup sprouted whole-wheat our. For each pancake, add 1/8 batter to hot griddle and cook 2 to 3 minutes on each side. Top with banana slices, walnuts, and cinnamon.

37
Sagittarius Horoscope for Sunday, June 4, 2017

Sunday, June 4, 2017 - Looking off into the distance is often easier for you farsighted Sagittarians than seeing something that's right in front of your nose. However, you might not get very far in your vision-questing while delusional Neptune squares the Sun in your 7th House of Partners. It's inadvisable to head out today without the company of a fellow traveler. Collaborating with a like-minded friend changes the energy now. Deepen your understanding by engaging in meaningful communication. Your presence in the present moment averts a developing power struggle in the future.

38
Maximize Your "X Frame"

This is truly an excellent question that all aspiring classic physique athletes should be asking. You are correct when you say that an X frame is vital for this division and thus needs to be addressed when planning every training session. Building a physique along the lines of a Frank Zane or Lee Labrada takes a combination of favorable genetics and meticulously planned workouts based around movements that help create width, shape, symmetry, proportion, and just the right amount of mass. Here is a list that should help keep you on track toward your goal.

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Five Workouts That Build Muscle and Mass Fast

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

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Prevent Training Injuries

Weightlifting sports such as bodybuilding, powerlifting, strongman, and Olympic lifting are characterized by heavy loads, repetitive motions, and relatively frequent high-intensity training sessions. Common chronic injuries include rotator cuff and kneecap tendinopathies as well as stress fractures to the vertebrae and upper extremities (that is, forearm splints). Nerve injuries are also common. Bodybuilding differs somewhat from powerlifting and Olympic lifting in that the weight loads are more moderate and the volume somewhat higher. This study attempted to determine the types and frequency of injuries among elite and competitive bodybuilders.

41 https://marketing.bodybuilding.com/marketing/campaign/BuildorShredSale?mcid=SM_TWIT_DEALS

Pick your goal and add these specialized supplements to your foundational stack. You’ll achieve targeted results!*

42
Four Strategies to Muscle Up Your Forearms

We regularly make the point to hardgainers that, since you’re not a pro bodybuilder, you shouldn’t train like one. Nowhere is the truth of this maxim more evident than in the flesh between the wrists and the elbows. Many Mr. Olympia competitors don’t directly train forearms; some never have. They rely instead on superior genetics and the indirect stimulation of gripping during back and biceps exercises. Forget what they don’t do, and focus instead on what you should do — train your forearms as frequently as your deltoids, and guard against complacency. Why should your lower arms grow if you merely pump out the same lackluster sets of wrist curls at the end of every arm routine?

43
Arnold Schwarzenegger's Anytime Anywhere Workout

Although it’s not ideal for the hardworking bodybuilder, sometimes a home workout is better than nothing — at least it can hold you over until the next time you’re able to get to the gym. Here is a routine that can be performed almost anywhere, using only your bodyweight for resistance. Do the following exercises in a “circuit” fashion five times, resting two minutes between circuits.

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A Triple-Dose of Creatine Benefits

Not only will creatine help you pump out more reps at the end of a set, but it can also help reduce your rest time between sets. Creatine is essentially the major energy substrate your muscles use for sets under 15 reps. More creatine means more quick energy available for a set and less reliance on muscle glycogen for energy. Muscle glycogen breakdown leads to lactic acid production, which fatigues the muscle. If there is less lactic acid to buffer, then the muscle is recharged and ready to go sooner. This is one reason why you can do more reps with a given weight and recover faster between sets.

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3 Exercises to Build a Wide Back Fast

Barbell rows are the primary mass builder and for good reason: My style of doing the movement ties into all areas of the back. I take an overhand grip on the bar — my hands are a little less than shoulder-width apart — and adopt a position in which my body is at a 70-degree angle to the floor. Most bodybuilders do barbell rows with their bodies parallel to the floor, pulling the bar into the chest. But if you want to hit the bulk of the lats and lift with max weight, align your upper body at a 70-degree angle and pull the bar up off the floor and lift it to the waist.

46
Tip: 4 Extended Set Techniques for Size Gains | T Nation

Stopping a set short leaves potential growth on the table. You may have nothing left to give at that weight or with that exercise, but that doesn't mean your set has to be over. That's where extended sets come in. Just don't overdo it with these techniques. Using them on the last set of an exercise is enough.

47
T-Bar Rows

Chinups and lat pulldowns will make your lats wider, but if you want a thick, densely-muscled back, you need to do rows. The T-bar row allows you to use a neutral grip—palms facing each other—which is the biomechanically strongest position to pull from. This gives T-bars an advantage over bentover rows, where the palms are turned down. Because you can use both hands, you can load more weight, and that gives the T-bar an edge over dumbbell rows, too. The only catch is that many gyms don’t have a T-bar row station. See sidebar for how you can create your own.

48
KD13 T-ransformation Log

Im really excited about training to gain mass again, it's sucked the passed few months not being as strong and progress in the gym has been stale. That was always gonna happen in a deficit and dropping weight. I had to bail on one of my fav programmes (Paul Carter guaranteed muscle) because I was constantly missing rep targets or hitting the exact numbers every time. I didn't lose much strength but still Frustrating.

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The Top 3 Mobility Exercises for Lifters | T Nation

The problem? They're often functionally shortened and weakened as a result of our chronic daily positions and not experiencing mobility through a full range of motion. Luckily the lateral lunge will help you learn how to use the adductors through extended ranges of motion to stabilize the hips, pelvis, and lumbar spine as a unit. Once you master the lateral lunge with pristine stability and unlocked mobility, add the rotational component through the thoracic cage and shoulders.

50
The Truth About Behind-the-Neck Lat Pulldowns

Do not give up on the behind-the-neck lat pulldown. To do it properly, bend forward at the waist, so you don’t have to flex your neck forward, which can be dangerous. Also, always look to FLEX for your training advice. We weed out the bad studies from the good ones so that you don’t have to make heads or tails of what researchers are telling you. – FLEX

51 Can You Change the Shape of Your Biceps?
52 6 testosterone-boosting foods
53 Shawn Ray
54 Size Secret #2: Super Slow Reps
55 Train Like The Rock: Dwayne Johnson's Shoulder Routine
56 The Biggest Lie in Fitness | T Nation
57 Train Hard, Get Hurt, Keep Making Gains | T Nation
58 Bodybuilding Advice From the Pros - Dallas McCarver & Dennis Wolf
59 The New Chemicals That Make You Store Fat | T Nation
60 Instagram post by UndergroundStrengthGym • Jun 6, 2017 at 1:26am UTC
61 Men's Fitness on Twitter
62 Memorial Day Back & Biceps
63 9 Ways to Live Longer and Look Better Naked | T Nation
64 10 Facts You Need To Know About Growth Hormone
65 Instagram post by Shawn Ray • Jun 5, 2017 at 2:18pm UTC
66 Instagram post by Zach Even - Esh • Jun 5, 2017 at 1:44pm UTC
67 Shawn Ray
68 Muscle & Performance on Twitter
69 The Best Damn Workout Plan For Natural Lifters | T Nation
70 Instagram post by Zach Even - Esh • Jun 4, 2017 at 10:09pm UTC
71 Shawn Ray
72 Tip: The 8 Strict Pull-Ups Test | T Nation
73 Instagram post by Flex Wheeler • Jun 4, 2017 at 5:28pm UTC
74 Instagram post by Zach Even - Esh • Jun 4, 2017 at 2:57pm UTC
75 FLEX on Twitter
76 MD 101 - Steve Kuclo On Incline Bench Press
77 Tip: Use This Carb to Win Big | T Nation
78 Kai Greene on Twitter
79 Tip: Do This the Day After an Intense Workout | T Nation
80 Tip: 12 Minutes of Singles | T Nation
81 Shawn Ray
82 Instagram post by Mark Dugdale • Jun 3, 2017 at 1:54pm UTC
83 Shawn Ray
84 Shawn Ray
85 Instagram post by UndergroundStrengthGym • Jun 3, 2017 at 1:48am UTC
86 Zach Even - Esh on Twitter
87 Shawn Ray
88 Men's Fitness Wire on Twitter
89 Hidetada Yamagishi on Twitter
90 HIIT Your Abs For a Ripped Six-Pack
91 5 surprising ways condoms make sex better
92 Are These High-Sugar Foods Ruining Your Beach Body?
93 Leg Extensions for Bigger Better Quads
94 7 Habits Fit Guys Should Do Every Day