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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!

‘Ballers’ Season 3 Trailer: The Rock is Back And Ready to Ball Across the Globe — Watch

Dwayne Johnson is back for more football and cash (and Steph Curry) in the HBO series.

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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.

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.

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

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.

Today's Workout

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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.

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.

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.

Tip: Build Better Pecs With Metabolic Stress | T Nation

Slightly bend your arms and arc the weights down to your sides until you feel a stretch across your chest. (Don't bring the dumbbells to your ears because you'll place too much stress on the shoulder joints. Kettlebells allow more range of motion though.)

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:

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

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

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.

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.

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.

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.

The Biggest Lie in Fitness | T Nation

With a few notable exceptions, many of whom write for T Nation, elite bodybuilders or physique monsters are the last people in the world genetically average people should ask for advice. They're more likely to get useful information from someone who's walked a mile in their shoes; a person who's personally experienced and often overcome many of the disadvantages of being genetically average when it comes to lifting and fitness.

Boring But Big Chest Routine for Massive Pecs

Boring But Big may very well have been the inspiration for this chest workout , designed by ISSA-certified trainer and two-time Muscle & Fitness Male Model Search competitor Robert Ciresi Jr. The exercises all look familiar, which is exactly the point, and there are no fancy rep schemes either. But you know what never goes out of style? Heavy sets of 10 reps on compound exercises. “This is a four- to six-week cycle that will produce muscle growth and strength,” says Ciresi, who trains out of A Taylored Body gym in Riverside, CA. “It’s tried-and true stuff—some good old-fashioned grunt work.”

18 Shawn Ray

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Official Scorecards: 2017 IFBB Northern California Pro

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

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

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.

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.

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.

24 Shawn Ray

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

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.

Tip: One Exercise for Triceps and Abs | T Nation

Two birds, one stone. Two muscle groups, one exercise. Check this out and give it a shot.

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.

Men's Fitness on Twitter

Want to take a break from the grind? Put your body to the test with these 10 workout challenges from Men's Fitness.

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).

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.

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.

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!

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.

The 15 Best Fit Butts on the Internet

These fit ladies are the epitome of #squatspo.

10 things guys do on social media that girls hate

The Fix: “Not responding sends the message that you’re not interested and she should stop reaching out,” says Senning. If that’s your intention, fine, she will eventually get the hint. But if that’s not the case, you need to manage expectations or she’s going to get pissed. Saying something like "Facebook was taking over my life so I’m trying not to log on as often. I apologize in advance if I don’t respond as much as I used to" can do major damage control, explains Senning.

30 ways to get absolutely shredded for summer

Spring is the perfect time to start trimming down and shaping up for beach season. And with these highly-effective tips, the endeavor is made just a bit simpler (sorry, not easier).

We Asked 20 Women: What Counts as Cheating?

We asked 20 women to dilvulge, with absolute honesty—no inhibitions—what counts as cheating? Their answers (on what does and doesn't count!) should clear things up for you. And if you're still unsure, talk to your girlfriend! There are some must-have conversations that, while uncomfortable, need to happen to strengthen your relationship. *Note that these are the opinions of each individual woman we interviewed and not neccessarily those of Men's Fitness.

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.

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

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?)

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.

Men's Fitness on Twitter

No meat? No problem on #NationalVeggieBurgerDay . 9 bodybuilding tips for vegetarians who want to gain muscle:

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.

Musclepharm Combat 100% Whey at - 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.

46 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.

The 10 Best Moves to Lose Your Love Handles

"This workout is effective because it's fast paced and designed to target both the rectus abdominals and the transverse abdominals," he says. "To burn fat, you must do more then just crunches and situps; you need to recruit your entire body to enter a thermogenic state that leads to an accelerated rate of fat loss." Complete your dream physique with these 10 moves that will carve up your core fast.

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

49 - 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!

Training with Tendonitis

Use perfect form and a slow tempo on every rep. After the workout is complete, the injured area should be iced for 20 minutes every hour or so till bedtime. In addition, NSAIDs can be utilized to reduce inflammation as well, but not for more than a few days since these medications can interfere with the anabolic process.

51 Instagram post by Shawn Ray • Jun 5, 2017 at 2:18pm UTC
52 Five Bodybuilder-Approved Peanut Butter Treats
53 Five Workouts That Build Muscle and Mass Fast
54 FLEX-Approved Cheat Sheet
55 Five Workouts That Build Muscle and Mass Fast
56 The Best Full-Body Summer Workout Plan
57 Four Strategies to Muscle Up Your Forearms
58 Brick Wall Abdominals
59 2 Day Programming Help
60 Tweak Your Protein Timing for Maximum Gains
61 Arnold Schwarzenegger's Anytime Anywhere Workout
62 A Triple-Dose of Creatine Benefits
63 3 Exercises to Build a Wide Back Fast
64 Tip: 4 Extended Set Techniques for Size Gains | T Nation
65 T-Bar Rows
66 Double Biceps Blast
67 KD13 T-ransformation Log
68 The Top 3 Mobility Exercises for Lifters | T Nation
69 6 testosterone-boosting foods
70 35 Ways to Blast Your Fat Away for Good
71 Shawn Ray
72 Train Like The Rock: Dwayne Johnson's Shoulder Routine
73 The Upper-Body Blitz Routine
74 The Mechanics of Shoulder Training
75 Men's Fitness Wire on Twitter
76 The kickass total-body conditioning workout of Oracle Team USA, America's top sailing squad
77 Muscle detailing: 6 workout routines for rock-solid muscle definition
78 Train Hard, Get Hurt, Keep Making Gains | T Nation
79 15 best and worst wireless workout headphones of spring 2017
80 Bodybuilding Advice From the Pros - Dallas McCarver & Dennis Wolf
81 The New Chemicals That Make You Store Fat | T Nation
82 Instagram post by UndergroundStrengthGym • Jun 6, 2017 at 1:26am UTC
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84 Men's Fitness on Twitter
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86 Memorial Day Back & Biceps
87 9 Ways to Live Longer and Look Better Naked | T Nation
88 10 Facts You Need To Know About Growth Hormone
89 Tip: Fight Colon Cancer With This Food | T Nation
90 Instagram post by Zach Even - Esh • Jun 5, 2017 at 1:44pm UTC
91 Shawn Ray
92 Muscle & Performance on Twitter
93 The Best Damn Workout Plan For Natural Lifters | T Nation
94 Instagram post by Zach Even - Esh • Jun 4, 2017 at 10:09pm UTC