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Kai Greene goes head to head in a dance battle with 3 talented kids in Toronto!

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Building a big, strong chest should be at the top of every MVP's to-do list. Jason Wheat's compound-based, pyramid-driven chest workout will help you get the job done.

Kai Greene Battles It Out On The Dance Floor

Pro bodybuilder has an epic dance battle with some kids in Toronto.

2015 No Limits Transformation Challenge - Bodybuilding.com

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Top News
1
Sagittarius Horoscope for Tuesday, June 9, 2015

Tuesday, June 9, 2015 - This is an intellectually provocative day and you might find it so stimulating that you don't want it to end. Buoyant Jupiter is magnifying your 9th House of Adventure, and you may be wondering how you will handle the complexity. Your emotions are all over the map and whatever you do now, you could feel as if you should have done something else. Still, the lack of stability heightens your intoxication with the thrill of it all. The energy will likely begin to settle back down tomorrow so enjoy the excitement of this moment while it lasts.

2
6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

3
Rows vs. Pulldowns

SENTENCING    Starting most of your back workouts with rows will help you place more overload on the lats (resulting in increased muscle size). Although the Canadian study used the seated cable row, we suggest that you use the barbell or dumbbell row at the beginning of your workouts when you are strongest and include other versions of rows later in the workout. You should also do a variety of pulldowns and/or pullups and, occasionally, start your back workouts with pulldowns or pullups. If you can’t do more than 10 pullups, do them first in the workout (before you’re fatigued), so that you’ll be able to complete an adequate number of reps for stimulating muscle growth.

4
Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

5
The Big Biceps Workout

Remember, muscles eventually get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers. And while this may seem contrary to the physiological standards for muscle expression, continual stress forces continual recruitment, which should translate into greater strength and size gains in the long run.

6
Are You Metabolically Ungifted? Try This!

A training and nutrition plan for the endomorph

7
The 10 Strongest Humans to Ever Walk the Earth

We’d like to make it clear that comparing athletes whose peaks came a century apart makes educated speculation a must. First, there’s the issue of chemical enhancement, something obviously not available to a Louis Uni. Second, Todd points out that during the late 19th and early 20th centuries, strength athletes didn’t so much train as give performances on an irregular basis. The strength they displayed for gawking crowds was raw and untrained—and it was their performances that made them stronger, nothing systematic. In this light, we attempted to recognize not just recorded strength but potential strength as well. Call it a metaphysical leveling of the playing field.

8
25 Tips for Greatness

9.   Build with basics. Afer his stunning second to Coleman at the 2001 Mr. Olympia, it seemed inevitable Cutler would soon have a Sandow on his mantel. He sat out the 2002 Mr. O when an undersized Coleman looked especially vulnerable. Then came 2003, when a nearly 300-pound Ronnie Coleman shocked the bodybuilding world. Cutler was second again, but the gap between him and first had widened. In the aftermath, Cutler, who had been relying increasingly on machines andcables to refine what he assumed was enough size, went back to the basics. He knew he had to pack on pounds to hang with Ronnie, so he trained Ronnie-style: deadlifts, barbell rows, T-bar rows, barbell bench presses. Free-weight basics formed the core of his routines in 2004 and have remained there ever since.

9
Best Post-Workout Foods

Rule of thumb “It all comes down to the carbohydrates and protein,” sums up Villacorta. “They’re the two key things your body needs—and right after you work out is when your blood circulates best.” If you’re main goal is to build muscle, eat at least 30 grams of protein and 30 to 35 grams of carbs within 15 minutes of your workout. If you’re just trying to stay in shape or shed a few pounds, you can take your time and eat within 45 minutes or an hour after your workout.

10
Fuel Your Workouts With These High Protein Foods For Energy | Eat This Not That

If you’re striving for a PR during tonight’s WOD, you’ve got to fuel-up properly. “Crossfit workouts focus on both strength training and endurance, so it's important to have between 300 and 600 calories before your workout,” says White. A combination of protein, carbohydrates and fats will help maintain energy levels throughout your workout and ward off extreme hunger pains after your workout, he explains. “Before heading to your box, make a chicken sandwich with whole-wheat bread, 3 to 5 ounces of grilled chicken, an ounce of mashed avocado and as much spinach as you can fit in between. If you Crossfit too early in the morning for a chicken sandwich, substitute the chicken for egg whites and add reduced fat mozzarella cheese.” (Want to keep your metabolism humming long after your Crossfit session is over? Burn, baby, burn with the essential 6 Quick Ways to Boost Your Metabolism .)

11
5 Bulletproof Moves For Wider Shoulders

To Do: Begin with the kettlebell between your legs, your feet set a little wider than shoulder width. Squat down by bending your knees and shifting your hips back, grasping the handle with your right arm. From here, powerfully extend your knees, hips and ankles to lift the kettlebell straight up to your shoulder — keeping it as close to your torso as you can on the ascent — then continue the motion as you press the weight overhead. Hold that top position for a one count, then return the kettlebell along the same path back down to the floor where you’ll repeat the sequence.

12
Asia Monet - Christmas Time

Available on iTunes! https://itunes.apple.com/us/album/chr... Music video for Christmas Time performed by Asia Monet. Site: http://www.iamasiamonet.com Twitter: http://twitter.com/asiamonetray Facebook: http://facebook.com/asiamonetray Instagram: http://instagram.com/asiamonetray Directed & Edited by Roland Andre Miller (P) 2014 Shawn Ray Productions (C) 2000 Sony Music Entertainment -- Powered by http://www.vydia.com

13
T NATION on Twitter

"Convincing yourself that being fat is okay is a form of justified self-destruction." Blog: https://www.t-nation.com/blogs/fat-shame-yourself … pic.twitter.com/kDKKPnEgbt

14
Summer Shred Workout

Summer is here, and there are no more excuses. lucky for you, in just four weeks you’ll be able to take your shirt off, hit the beach, and be damn proud of the way you look.

15
Chest Training on the Smith Machine

Although research confirms that the free-weight bench press allows you to use more weight than the Smith machine version of the exercise (due to the unnatural path of the bar on the Smith), we still recommend you make use of the latter because it places greater focus on the pecs.

16
The Best Upper Body Workout

DIRECTIONS  The first time you perform the workout, you’ll hit 25 reps for the main lifts by completing five sets of five, as shown. If you repeat the workout, perform six sets of four reps. In the next session, do eight sets of three. Do not perform this workout more than twice a week, and allow at least three days before repeating it. On each lift that you use the 25-rep rule for, spend the first three or four sets warming up so that only the last two are done with heavy weights.

17
A Pain in the Patellar

According to Sachin Patel, MD, an orthopedic surgeon at Garey Orthopedics Medical Group in Pomona and Rancho Cucamonga, California, “One of the first symptoms of patellar tendonitis is a sharp pain along the patellar tendon with physical activity such as squatting, leg extensions, or running/jumping.” In the initial stages, sharp pain may only appear during the beginning of physical activity or just after a demanding workout. Pain may increase more as the activity becomes more demanding, but in many cases the pain slightly subsides as the tendon/muscles warm up. In more severe cases, the pain will persist after physical activity with a dull ache after such simple tasks as walking or with activities such as going up/downstairs. 

18
8 Reasons You're Not Getting Ripped

If you’ve upped your diet and training regimens these past few months but still aren’t satisfied with the results you’re seeing, now’s the time to iron out the kinks. Skirting the obvious — changing your workouts consistently, adopting better sleep hygiene, staying hydrated, and keeping cheat meals to an absolute minimum — these eight things can also hinder your goals of getting as shredded as possible .

19
Dumbbell Training

There’s only one power rack in my gym, and all the bench press stations are usually occupied. My goal is fat loss, and I don’t want to spend all day waiting for equipment. Any  suggestions? This is a common problem in commercial gyms because certain misguided members tend to monopolize certain pieces of equipment, such as the bench press station. One way to get around this problem, other than changing your workout time, is to focus on dumbbell training. Note that I offer specific details about how to perform basic movements, such as using a supinated grip on the seated row. It’s not that a supinated grip is far superior to a pronated grip, but it’s a way to add variety to the program. For example, after using this program you could perform a seated row with a pronated or semi-supinated grip. If you like this type of program, consider that you can also do it at home. You don’t need to purchase a complete line of dumbbells, just a few adjustable sets. Also, I recommend purchasing thick-handled dumbbells, which have many benefits over conventional dumbbells, such as taking care of your forearm work.

20
17-Minute Quads

You’ll finish the workout with three, minute-long squat holds. These can be done against a wall if you’re really trashed but you should strive to perform them in open space. For your first go, get your thighs below parallel and hold. If you fail before 60 seconds, stand up, shake it out and get right back to it. Your goal should be to hold for the full 60. On each subsequent set, it’s permissible to hold your squat a little higher. Trust us…that quarter squat on your last set will feel like you’re holding 400 pounds across your back.

21
T NATION on Twitter

Solid nutrition tips that work for both pro athletes and busy people like you: https://www.t-nation.com/diet-fat-loss/simple-diet-for-athletes … pic.twitter.com/yCSeT377Z3

22
6 Tips to Start Running Pain-Free

By following a few strategies, you can eliminate the pain that’s holding you back and return to proper running form. Use these six tips to revamp your preparations and mechanics to get off on the right foot while running.

23
Solving Sleep Problems: Non-Obvious Solutions to Better Rest and Recovery - Born Fitness

Your solution is timing your sleep so that you don’t wake up during the wrong portion of a sleep cycle. A good rule of thumb is aiming for 7.5 or 9 hours of sleep per night. If you must sleep less, sleeping 6 hours might prove to be more restful than 7 because you’re more likely to wake up in the first phase of sleep as opposed to a jarring alarm in the middle of your REM sleep.

24
WORLD STAR FANS 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

25
The 50 Hottest Female Trainers of 2014

We scoured the country for America's 50 hottest female trainers.

26
10 Foods That Keep You Full Till 5 P.M.

Staying focused and alert throughout the day can be a bit of a challenge. Getting a good night’s rest is crucial, but so is filling up on the right foods. By now you should be looking at food as fuel, not only for your muscles but for your mind and energy stores. As soon as hunger strikes your productivity dips. This is where Keren Gilbert, M.S., R.D., founder and president of Decision Nutrition, comes in. She’s identified 10 hydrophilic (that's a fancy way of saying “water-loving”) foods to keep you full well through 5 p.m.

27
T NATION on Twitter

Lost your booty in a tragic roller skating accident? Do these workouts: https://www.t-nation.com/training/flat-butt-fix … pic.twitter.com/fX3Iie5bkS

28
Count by 5’s to Build Your Thighs

Squats are the king of leg exercises. It’s a natural body movement that incorporates flexion at all major lower body joints, causing max overload of the major muscles of the body. Increasing your squat strength will result in greater development throughout your entire lower body. Use the tried and true 5X5 method and focus on increasing weight each session to maximize this movement.

29
The 24-Minute CrossFit WOD

As a self-proclaimed fitness enthusiast, I’m open to trying new training disciplines, so when extended the invitation to try CrossFit , I couldn’t wait to blast through my first WOD. The session started with a skills session during which athletes fine-tuned their muscle-ups  before moving into the 24-Minute WOD. “CrossFit covers all ten physical adaptations including cardiovascular endurance, flexibility, strength, stamina, power, speed, coordination, accuracy, agility, and balance,” says Dell Polanco, head coach at Brick New York. “CrossFit workouts can be tailored in a way that no matter what the person’s athletic or fitness background is, they'd still be able to execute it because it will be a safe workout.” Whether you’re a novice lifter or avid CrossFitter, this intense full-body workout will get you ripped fast.

30
12 Great Uses for Protein Powder

From popsicles to pancakes to creamy coffee drinks, these 12 easy recipes take the post-workout staple into dessert territory.

31
Protein Peanut Butter Cups - Born Fitness

In a separate mixing bowl, add the peanut butter powder and 1 tbsp. of almond milk. The peanut butter powder will thicken into a creamy peanut butter consistency. Add the natural peanut butter (you may need to microwave it for 30 seconds to soften for stirring). Add the honey, stevia powder and vanilla drops. Stir until fully combined. Add the protein powder and 1 tbsp. of almond milk to the peanut butter mixture. Stir until a smooth consistency, whipped consistency is achieved.

32
Ask Men's Fitness: Will Running on Pavement Every Day Kill My Knees?

Science would tell you to run on, brother. “There is a lot of research that shows your body and muscles can ‘tune’ themselves to whatever surface you run on,” says Reed Ferber, Ph.D., an athletic therapist and director at the Running Injury Clinic in Canada. “In other words, your muscles will adapt and minimize impact forces and joint loading regardless of whether you run on a hard or a soft surface.”

33
Best Moves for a Bigger, Stronger Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

34
10 Different Ways to Do A Curl

If you want big biceps and arms, do curls. If you want bigger biceps and arms, do different kinds of curls. Variations as simple as a change in wrist position or source of resistance allow you to target your arms from new angles while emphasizing different muscles within your arms. Over time, that means more strength and more size.

35
EAT FOR STRENGTH

“I make sure that the day prior I have taken in enough carbs [3-4 grams per pound of bodyweight] to increase my muscle glycogen levels,” Cutler explains. A’s all the food you eat the day before that'’s going to give you energy the day after. Your diet has to be in check 24 hours before a workout.

36
14 Articles Every Strength Coach, Trainer, Lifter & Athlete Must Read

Let's keep this simple. These are 14 articles I feel every coach, trainer and lifter must read.

37
Event Info | Flex Lewis

Olympus Gym presents the 5th Annual Flex Lewis Classic NPC Bodybuilding Championships by BSN. WHEN: June 19-20th, 2015 WHERE: Embassy Suites 1200 Conference Center Boulevard Murfreesboro, TN 37129 (615) 890-4464 Room rate $105/night. Deadline for discounted rate is Sunday, May 17, 2015. Click here to reserve your room or call (615) 890-4464 and mention the ‘Flex Lewis Classic.” DIVISIONS: Teen Bodybuilding Teen Bikini Teen Physique Novice Bodybuilding Junior Bodybuilding Men’s Open Bodybuilding Masters Open Bodybuilding Novice Figure Open Figure Masters Figure Bikini Masters Bikini Men’s Physique Men’s Masters Physique 35+ Women’s Physique Emergency Services Crossover WEIGH IN DATE: June 19th, 2015 @ Embassy Suites 4:30 PM – 8:00 PM Class check in times are as follows: • All bodybuilding classes 4:30-5:15 • All bikini classes 5:15-6:00 • Figure and women’s physique classes 6:00-6:45 • All men’s physique classes 6:45-7:30 • Last call 7:30-8:00 (for anyone that didn’t make weight, missed weigh in time, works, etc.

38 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1331/Nine_Worthwhile_Habits_That_Increase_Fat_Loss.aspx

Studies show that substituting these big bang for your buck foods for higher fat, higher calorie foods can lead to significantly greater fat loss. For example, in one study, women who increased fruit and vegetable intake but reduced the proportion of calories from high-carb foods lost the most weight of all “dieting” options.

39
Athlete Motivation: Opportunity To Be The BEST

http://UndergroundStrength.TV - Underground Strength Insider Newsletter Sign Up & FREE Training Course MUSIC THANKS TO: Future World Music - New Beginnings UNDERGROUND STRENGTH & MUSCLE SHOP FROM ZACH: Start HERE: Bodyweight Bodybuilding - http://BodyweightBodybuilding.com The Gladiator Project: Old School Muscle Building Course - http://GladiatorProject.com Become a BEAST - http://GetBEASTStrength.com Russian Lion Power Course & Navy SEAL Mental Toughness / Success Secrets - http://RussianLionPower.com High School Wrestling Workouts To Dominate The Competition - http://WorkoutsThatWIN.com Recommended Gym Equipment - http://zacheven-esh.com/Rogue Strength Coach Business Resources: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion - http://UndergroundStrength.org Strength Coach Business Tips - http://UndergroundBizJournal.com TRAIN WITH ME AT THE UNDERGROUND STRENGTH GYM: http://UndergroundStrengthGym.com in Edison & Manasquan, NJ CONNECT WITH ME: FACEBOOK - http://ZachsFanPage.

40
6 Retro-inspired Watches

CITIZEN ECO-DRIVE TITANIUM GOLF The Titanium Golf is one of those watches that’s tailor-made for active lifestyles: The crown that would dig into your wrist if it were on the right side of the face and you were tossing a ball is, instead, on the left. “In terms of it being a sports watch,” says Gordon, “the titanium and the rubber make it very lightweight,” perfect for any outdoor activity.

41
Dany Garcia 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

42
Zach Even-Esh: Strongcast

In this episode of The STRONG Life Podcast I share some BIG lessons on money, your finances and lifestyle. I've seen countless people driving 40, 50 and $60,000 cars and they complain about having no money, being depressed or needing a discount on a...

43
T NATION on Twitter

RT“ @T_Nation : It's summer! Time to go outside and haul ass. Workouts: https://www.t-nation.com/all-articles/tags/sprinting … pic.twitter.com/ukPzeoNqUF ”

44
WORK OUT AND BLOW SH*T UP WITH ARNOLD

Seven-time Mr. Olympia wants to be your workout buddy… you in? Arnold Schwarzenegger is inviting you and a friend to Los Angeles for a sequel experience so explosive it literally explodes! Your flights, 4-star hotel, and transpo? That’s on us. You’ll team up with Arnold at a secret rendezvous point where he’s stockpiled weights and explosives. After Arnold critiques your form, the two of you will smash detonators, light fuses, or even use explosives to blow up other explosives! As for that epic photo of you and Arnold arm wrestling? We’ve got you covered.

45
NYC Bodybuilding Cop Sparks Internet Craze

Tattoos? Check. Gelled up haircut with part? Check. Add in a bodybuilder's physique and a police uniform and you have a recipe for an Internet star. NYC deputy Miguel Pimentel set the web ablaze this week when his Instagram pictures gained huge traction, especially from his growing legion of female fans. Pimentel, who has competed in amateur bodybuilding contests , returned the love.

46
Ask Men's Fitness: Is it Possible to Have a 'Healthy' Night Out?

If you're a healthy guy who hits the gym a lot, but also likes drinking with friends on the weekends (and sometimes overdoes it), we hear you. And it is possible to have a “healthier” night out, and limit the damage.

47
Learn How to Pose Like A Bodybuilding Pro

Learn How to Pose Like A Bodybuilding Pro - visit - http://tinyurl.com/mi40-nation - Want to Learn How to Pose Like A Bodybuilding Pro? In this video, IFBB PRO Ben Pakulski teaches an MI40 student how to pose like a bodybuilding professional. If you are looking for the best training program to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best 40 day program design routine in his MI40 program: http://tinyurl.com/mi40-nation Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

48
7 Training Steps to Pack on Size

A lot of lifters tend to bench until they puke in their quest for size and strength. While the front squat mainly hammers the quadriceps, the traditional back squat is the hands-down choice for best overall mass movement. It's estimated to involve hundreds of muscles, acting as either prime movers or stabilizers, in the upper and lower body. (After all, you're squatting while supporting hundreds of pounds on your back.) Numerous research studies show that because the squat elicits so many muscle fibers, it boosts growth hormone (GH) levels better than any exercise. More GH means greater muscle growth, as Japanese researchers confirmed in a 2006 study.

49
Biotest on Twitter

If your only workout nutrition is a whey shake after training, you're missing out: http://goo.gl/IVPHUS  pic.twitter.com/FIKoBlDHr0

50
The Six Best Supersets for a Sick Pump and Serious Muscle Gains

If you set up your supersets to target the same muscle group, however, you’ll benefit get way more stimulus on your fibers — both slow-twitch and fast-twitch — and you’ll get a sick pump, too. Try one of these supersets at the end of your workout and see the difference after you leave the gym.

51 6 Simple Moves for Crafting Bigger Calves
52 How a Ripped Guy Works Out
53 THE BEEFED-UP NYC COP THAT ALL WOMEN LOVE—ACCORDING TO THE INTERNET
54 Lea Ann on Twitter
55 Mona Muresan on Twitter
56 Dorian Yates on Twitter
57 Tom Singleton on Twitter
58 Bodybuilding.com on Twitter
59 Mr. Olympia LLC on Twitter
60 When Was Your Last Checkup?
61 Mr. Olympia LLC on Twitter
62 Start Here - Zach Even-Esh
63 Lea Ann on Twitter
64 6 Ways to Sneak Cardio Into Your Workouts
65 Haden on Twitter
66 Men's Health Live on Twitter
67 Starting Strength on Twitter
68 Fighter Diet on Twitter
69 10 Best Workout Songs to Kick Off Summer 2015
70 The $100 Muscle-Building Meal Plan
71 Yoga For Men (AKA Broga) Is The Next Fitness Class You Need to Try
72 5 by 5 Meal Plan: Gain 5 Pounds of Muscle
73 Fighter Diet News
74 Victor Martinez on Twitter
75 Muscle & Fitness on Twitter
76 I'm Umer! on Twitter
77 The Combat Conditioning Playground Workout, AKA, Damage Inc - Zach Even-Esh
78 Bodybuilding.com on Twitter
79 ENVIGOR MEDIA: RCSS RONNIE COLEMAN INTERVIEW
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