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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.

WESTSIDE VS THE WORLD - Documetary Update

It's rare that a week will go by where I'm not asked about the status of this documentary.I've put together a collection of relevant links below for those who have been asking.

Watch: Tom Cruise is a gun-, drug-, and money-smuggling CIA badass in ‘American Made’ trailer

The superstar actor takes on the real-life story of a pilot who gets in way over his head in this action-packed Doug Liman flick.

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!

The Workout That Turns Your Weak Links Into Strengths

Big arms, big legs, ripped abs—some parts of your body just naturally get lots of attention. But what about those parts that get overlooked? Make sure you're hitting your weak spots with this workout from athlete and trainer Shaun Stafford.

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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.

Fix Your Breathing, Build More Muscle | T Nation

Simply put, tactical breathing can optimize the recovery window inside rest periods. How? By allowing for a more full and complete mechanical and systemic recovery. The quicker you can recover, the more efficient your training becomes. And the more efficient training becomes, the less energy you waste and the more can be streamlined into the training itself.

Today's Workout

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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.

Zach Even - Esh 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

Training Mistakes Part 1

After the bench or deadlift, pick three to four special exercises for both lifts. For benching, the lifter should do two sets of dumbbell presses in one of four angles, with moderate weight. For example, you could perform dumbbell presses for 50 pounds for easy sets of 15 reps, then triceps extensions, followed by upper back and lats, and finally rear and side delts. For deadlifting, do reverse hypers, inverse curls, rows, and abs.

Tip: The 5 Bench Press Commandments | T Nation

The emphasis of the bench press is not on your chest. EMG studies show that the muscles that do the most work are the triceps and deltoids. If you want to develop a big chest, keep the flyes and cable crossovers. But if you want to bench a lot of weight, overhead press and develop your triceps with board presses and floor presses.

Instagram post by Flex Wheeler • Jun 7, 2017 at 11:40pm UTC

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.

The 6 Most Hated Personal Trainers | T Nation

But there are those that not only cross the line, they splatter the line with kerosene and light a match to it. Case in point, a month ago I fired a trainer on the spot for walking past a changing stall and snapping a picture with his phone over the top of the door because his victim was trying on a sports bra. Yes, creeps like that really exist. News of this leaking out doesn't bode well for not only the gym, but trainers in general.

The Most Dangerous Exercise | T Nation

Same with the Olympic lifts. They're great movements, and aren't as difficult to learn as people think, if they're properly coached. BUT they're still more technical than your basic strength lifts. The problem is that people see them as just another strength lift and approach them the same way: by gradually adding more weight to the bar. The problem is that most add too much weight too fast for their technique level and that's where injuries occur.

The Best Routine

An eight-week study compared the effects of training muscle groups one day per week using a split-body routine versus three days using a total-body routine in well-trained men. The split routine hit two to three muscle groups performing two to three exercises with two to three sets per workout. The total-body routine hit all muscle groups with one exercise for two to three sets per workout. Both routines consisted of three weekly sessions done on nonconsecutive days for eight weeks. All subjects performed 18 sets total per session. Each set had eight to 12 reps with 90 seconds of rest between sets.

11 Reasons Why You Can't Lose Your Back Fat

Everyone has their trouble areas. I often work with clients that have trouble shedding stubborn back fat . It can be frustrating, especially since you can’t spot reduce. The appearance of back fat most commonly results from a combination of several things including atrophy of the muscles of the back and excess body fat. Atrophy of the back muscles basically means that they have lost their strength and muscle tone. The main causes of muscle atrophy include poor nutrition and a lack of targeted exercise (resistance training). Poor nutrition and a lack of exercise are also related to excess body fat, the second contributor to back fat. The combination of both of these contribute to excess fat tissue accumulation around the back and promotes the appearance of back flab around your upper and lower back as well as around your sides. The flab around your lower back and sides greatly contribute to the appearance of 'muffin top'. The good news is, you can get rid of the excess fat. Rather than just focusing on calorie burning, you’re going to have to construct a focused plan that avoids these things.

6 Things You Should Never Do Before a Workout

Pre-workout nutrition is essential to getting in an awesome workout and supplying the necessary nutrients for supporting muscle recovery/growth, but too much of a good thing can be hazardous! Eating too much food too close to a workout can cause stomach cramps/pain and nausea, neither of which are very conducive to a killer training session. In addition, if your stomach is over burdened with digesting a large quantity of food, then more blood will be directed there than into the muscles , which will decrease the pump and the effectiveness of every exercise.

Tip: Train Legs. Then Train This Body Part | T Nation

One caveat, though. This method may not work as well, or at all, if you train legs with another big body part, like chest or back. Training legs properly, i.e., busting a nut, probably wouldn't leave you with enough mojo to properly train another big body part. Even with all that extra leg-training induced testosterone and GH, it still might not be enough to push the muscle meter to the plus side.

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: Master the Dorian Deadlift | T Nation

The conventional deadlift done in a full range of motion is actually two movements: a push off the floor, then a pull over the knees. The push off the floor is initiated by leg drive. Then as the bar gets to around knee height and the hamstrings have completed their part of the job, the rhomboids, lats, and traps work isometrically to hold position as the lockout is completed. The conventional deadlift has a couple of shortcomings when it comes to back building:

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.

4 Exercises for Tremendous Triceps

As with his biceps, Williams prefers to train his triceps with machines rather than free weights. “I want to maximize the isolation and mind-muscle connection, and machines allow me to do this better than free weights,” he says. How much of the weight stack he employs, though, differs between the two body parts. Whereas his preferred rep range on biceps is 15–20, he chooses 10–15 reps for his tri’s (taking sets to failure in both cases, thus making for more relative weight on triceps).


Keep the gainz going all summer, and you’ll come back next fall looking even better than your yearbook pic!

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4 Classic Exercises to Build Up Your Biceps

Try these four classic exercises and apply the tweaks we explain in the exercise descriptions. These minor changes are enough to keep your muscle fibers guessing, and when your body’s guessing, it responds by growing.

Official Scorecards: 2017 IFBB Northern California Pro

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

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: Fix Your Adductors with this Mobility Move | T Nation

Use this drill in any warm-up before squats or deadlifts, which require the pillar to be active to create stability before getting into the big lifts for the day. Don't have a warm-up? Add it to the third phase when you do my Perfect 6-Minute Warm-Up .

Ask The Nutrition Tactician: How Often Should I Weigh Myself?

Can daily weigh-ins be done wrong? Definitely. Plenty of people have seen their weight go up a pound and, say, not eaten on that day or made a similarly drastic choice. But with the right mindset, the daily ritual can be a very helpful tool. Just remember that the number itself doesn't matter. Seriously—go buy a scale that's off by 30 pounds, if it helps you to just watch the trends.

Sagittarius Horoscope for Wednesday, June 7, 2017

Wednesday, June 7, 2017 - Almost any little encounter has the potential of pulling you off course today. Interactive Mercury is dancing through your 7th House of Others, shifting the emphasis to how you respond in a relationship, rather than what you initiate on your own. Taking the lead is not advised now unless you're looking to make your life more complicated. Luckily, you can have more fun if you're willing to step out of the spotlight for a while and play a supporting role instead. The brightest stars are those who shine for the benefit of others.

Tip: The 5 Deadlift Commandments | T Nation

Pull a ton of weight off the floor... or at least a whole lot more than you do now. Follow these rules.

Squat Opener, What Do You See Here?

This morning, working on opener for upcoming meet. Not my best morning, had trouble staying tight. . . sleep has been way off. But still showed some speed I think. Will need to make sure I hit depth, listen for my coach's up command come meet day. Other thoughts?

The best Father's Day gifts for globe-trotting dads: 2017 edition

For traveling with a little more style and panache than the ubiquitous and boring black rollie, buy your father this handsome duffel. The hidden shoulder straps give you options when your hands are full while preserving the clean lines of the bag, and the burly cotton and nylon shell will stand up to multiple travel abuses, indignities, and the TSA without a complaint. Leather accents on the zipper pulls and handle keeper complete the bag’s dashing look. — Adam Bible, contributing editor ($99.95, )

Could white bread be better for you than whole wheat? It depends on your gut.

Your specific microbiome—a fancy word for the bacteria in your gut—determines your glycemic response to different kinds of bread, meaning processed white slices may not have a damning effect on your blood sugar levels after all.

33 on Twitter

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Here's why your friends may be better for you than family

As the old saying goes, "You can choose your friends, but you can't choose your family." And that may be why friendships seem to become more important as life goes on, according to Chopik. Because we tend to keep the friends we like and cut ties with those we don't , friendships are more likely to make us feel good. Even though family relationships are often a source of happiness, you're stuck taking the serious, monotonous, or downright bad things along with the good.

The Classic Anabolic Stack - What the Guys from the 70's Used

It is probably easiest to suggest what a typical AAS cycle may have looked like for the classic-era bodybuilder. Recall that hGH was very expensive, and limited in availability; insulin was not being used in bodybuilding circles with any prevalence; the more exotic growth factors were not yet developed. Realize also that in addition to the AAS, fat-cutting drugs were being used pre-competition, such as clenbuterol and Cytomel. So, with the caveat that this example of the classic anabolic stack is a general representation of only the AAS, and not the complete drug repertoire, here are two cycles. The first is an off-season cycle intended to aid in building muscle mass, while the second is a cutting cycle used in the pre-competition time frame. For further information and descriptions of these cycles, readers may find William Llewellyn’s Anabolics reference guide a valuable resource.

Michelle Lewin Rocks Sexy Bikini at the Beach

For fans of former M&F Iron Maiden, Michelle Lewin, these revealing photos of the fitness model's sexy body come as no surprise. Followers of the dedicated, physique competitor know how hard she works to maintain her rockin' figure, and exceptional level of fitness. And all that work continues to pay off as Michelle celebrates her 30th birthday on the beach, looking finer and fitter than ever.

How To Track Fat Loss And Muscle Gain Progress

Talking you through the best tools to track and measure your progress with fat loss and muscle gain! I also do a physique update on my own progress post weightlifting nationals. VANITY PLANET SCALE: Use code “barbellsnbows” for 60% off at There are other ways but these are the ones i like the best and how i monitor my clients' progress. *GET COACHED BY ME :) I offer flexible dieting coaching and I am accepting new clients - more information can be found on the website *Juggernaut’s Online Weightlifting and Powerlifting programs: *Follow me on Instagram: **** SUBSCRIBE TO MY CHANNEL and leave me comments!! **** Business Email:

Instagram post by Joe DeFranco • Jun 8, 2017 at 6:17pm UTC

5 BIG Lessons Learned from The Spartan Race Birthplace & Joe DeSena • Zach Even-Esh

In this Bonus episode of The STRONG Life, I share with you my 5 BIG takeaways from my weekend in Pittsfield, Vt while running The Spartan Wrestling Camp and seeing a LOT of events happening all at once, under The Spartan Brand.

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!

13 perfect summer shoes (besides flip-flops) for 2017

If you’re looking for a shoe that announces you’re ready for summer, look no further. They also have a removable insole (for easy cleaning) and a cotton twill sock liner (which fights bacteria), as well as a rubber outsole for better traction and splinter protection on boats and boardwalks. Plus, these vegan-embroidered burlap slip-ons are as comfortable as they are compassionate—for every TOMS shoe purchase made, a pair is donated to a child in need.

New Study | Daily Caffeine Boosts Performance

In Gualano’s study, competitive male cyclists consumed 400 milligrams of caffeine one hour before a ride, which is equivalent to the amount of caffeine in four cups of coffee. The subjects also received a placebo before another ride. Almost all of the riders were able to pedal harder and faster after swallowing the caffeine pill— 3.3 percent faster on average compared to when they had no pill, and 2.2 percent faster than when they took a placebo. Cyclists who usually drank large amounts of coffee or caffeine drinks every day received the same boost from caffeine as light coffee drinkers. (Journal of Applied Physiology, May 2017)

How To Dine Out Without Blowing Your Ketogenic Diet

They don't call it a beer belly for nothing. But that doesn't mean your keto diet has to turn you into a complete buzzkill. Distilled liquor (vodka, rum, bourbon, and gin) is actually very low in carbohydrates. It's the soda and fruity mixers you add them to that jack up the sugar. Both red and white wine are relatively low in carbs, too, with 4-5 grams per 5-ounce pour. Stay away from sweet dessert wines, and you'll be fine.

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.

James Harrison says the NFL gave him another 'random PED test'

The Steelers linebacker didn’t let it stop him from getting in a big workout.

Men's Fitness on Twitter

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30 Hottest Female Trainers on Instagram

If you're like us, you're spending more time than you'd like to admit scrolling through Instagram looking at funny memes, shareable quotes, and people with bodies that'll motivate you to bring everything you've got to your workout that day. Since we’re spending so much time in the app (and posting on our Instagrams @ MuscleandFitnessHers and @ Muscle_and_Fitness ) the obvious next step is to make sure that we're following women who inspire us with their badass workouts and fit physiques. Here are the top female fitness trainers we're crushing on in Instagram (in no particular order) that we think you'll want to follow, too!

10 moves to upgrade your run

It's a common misconception that all you need to become a runner is a good pair of  sneakers  and the will to get out the front door. "Most people don't understand that running is a skill that has to be learned," says Steve Gisselman C.S.C.S. "You have to train to become faster." Whether you're a weekend warrior or gearing up for a marathon with a specific running schedule in mind, you should be supplementing your runs with additional workouts to strengthen your form and stave off injury.

6 testosterone-boosting foods

A balanced diet will net you about 10mg of zinc each day, but the body only absorbs 2-3mg of it—putting you at risk for a deficiency. When the body senses drastically low zinc level, the pituitary gland limits the release of the luteinizing and follicle-stimulating hormones; they are responsible for triggering T production in the testes. In turn, that hormonal change throttles back on the amount of androgen-binding sites and free testosterone in the blood stream.

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