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Michael Jai White on placing his concepts for modern MMA in his latest film 'Never Back Down: No Surrender'

Lifelong martial artist and actor Michael Jai White spoke to about his new film "Never Back Down: Never Surrender," the evolution of fight choreography, acting with Josh Barnett, and Stephen "Wonderboy" Thompson.

The 10 Best NBA Playoffs Performances of All Time

Spotlighting the greatest postseason efforts from LeBron, Jordan, Magic, and other basketball legends.

Exclusive Video - Kevin Levrone Explains His Olympia Strategy Part 2

Exclusive Video - Kevin Levrone Explains His Olympia Strategy Part 2

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Sagittarius Horoscope for Friday, May 20, 2016

Friday, May 20, 2016 - You may be overly sensitive to the cosmic tides these days; progress is too slow for your taste now that Mars and Saturn are backpedaling in your sign. However, the emphasis could be on someone else while the Gemini Sun sheds light on your 7th House of Partnerships, setting up a dilemma between your internal and external worlds. Consider ways to express your own needs while still honoring the most significant relationships in your life. Being true to yourself doesn't mean that you must ignore everyone else.

12 Ways to Build Muscle Faster

Follow these key training tips to accelerate your muscle gains.

Muscle & Fitness on Twitter

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7 Reasons Your Guns Aren't Growing

The following mistakes are often made while training biceps, Perhaps one or more will hit home for you, and allow for some changes to your own program that will yield better results for your hard work.

7 Reasons You're Not Losing Weight

So you want to lose weight ?  It’s a commendable goal and the benefits are plenty (self-esteem, energy, quality of life, preventing disease, longevity, and lower health costs). With an epidemic of obesity, people are looking for ways to obtain or maintain a healthy weight, yet their goals are being hijacked. Many of the saboteurs are controllable and easy, yet they are elusive.

10 Hidden Physique Killers

Not every so-called "bodybuilder-friendly" food is all it's cracked up to be - and some seemingly unhealthy eats can actually be good for you.

10 Exercises to Develop the Best Pecs in the Gym

"If you currently work out 3 days a week, you can hit your chest every workout," Perry says. "The goal," he adds, "is to hit your pecs just enough so you can recover in time for your next workout." The sweet spot is a total of 5 sets with a compound movement. (You can also consider adding a finisher after each workout such as a few sets of cable crossovers, pec deck, pushups, wide-grip dips, or racked kettlebell carries to failure—more on those in the slides that follow.) Perry suggests aiming for 5x12 reps of a compound chest move—like a bench press variation—first when you're adding them to a full-body routine (you may only get to five reps on the last set which is fine); if you're trying to build a bigger chest, you want to hit these muscles when you're fresh to see the fastest results and biggest impact.

Motivation Quotes to Help You Reach Your Goals

Reaching your fitness goals is a challenge no matter if the target is to lose 10 pounds, shed 100 pounds, get the six pack of your dreams, or just feel healthier. In every journey, you will run into obstacles that threaten to derail your efforts. Overcoming those setbacks makes achieving your dreams feel that much sweeter in the end. If you start to feel discouraged, use these motivational quotes to push you along to the path of success. Every issue of Muscle and Fitness Hers features our MOTIVATION back page, with quotes readers sent in that they love and live by. Tag us on Instagram #MFHersFit with your favorite quote that keeps you motivated.

2016 IFBB Toronto Pro: Finals Report is live at the 2016 IFBB Toronto Pro Supershow Finals with the results from the Open Bodybuilding, 212 Bodybuilding, Wheelchair Bodybuilding, Women's Bodybuilding, Classic Physique, Men's Physique, Women's Physique, Fitness, Figure, and Bikini divisions!

The "Build a 'Baywatch' Body" Workout Program

Since it was important that Efron not just look like a lifeguard but be able to perform like one too, some exercises are explosive to build speed and agility along with muscle mass. See you on the beach.

2016 IFBB Toronto Pro Supershow

The sixth annual Toronto Pro SuperShow Sports Festival is back!! Once again we are bringing you bigger, stronger, better, as well as more excitement! There’s no better place to be, where fans, athletes and competitors meet at the number one sports festival in Canada. For more information, please visit

4 Days Of Tabata And Supersets

Learn how to advance your workout regimen the right way and you'll get the results that you want. Trainer and IFBB fitness pro Julie Lohre has an all-out four-week training plan using two of the most powerful body sculptors: supersets and Tabata. "By combining Tabata training with supersets, you get an efficient workout that builds both strength and stamina," Lohre says. The payoff? A sleek upper body and tight, defined abs, glutes, and legs. Bonus: Each workout takes only about 45 minutes.

The Kettlebell Weight Loss Workout

If you want to minimize your time in the gym and maximize your calorie burn and results, grab a pair of kettlebells. Most exercises using the kettlebell are explosive, full-body movements, revving your heart rate and challenging multiple muscle groups at once. Need more proof? A study by the American Council on Exercise showed that an average user burned 400 calories in 20 minutes!

Muhammad Ali on Twitter

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2016 Toronto Pro Prejudging: Bikini

Watch the entire 2016 IFBB Toronto Pro SuperShow Bikini pre-judging call outs.

Dwayne Johnson on Twitter

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T NATION on Twitter

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2016 Toronto Pro Fitness Routine: Myriam Capes

2016 Toronto Pro Fitness Routine: Myriam Capes

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The 28 days fat loss plan only for people who like muscle:  Free ebook.

The Warrior Fit Workout: Arms

The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you'll hit various muscle groups throughout the week and work at a rapid pace to promote muscle gain and fat burning. In this comprehensive training program, you'll work out six consecutive days per week, targeting each major muscle group on a selected day. Along with using the most effective, muscle-building exercises, you'll also be incorporating a variety of proven lifting techniques like drop sets and super sets to help accelerate your size and strength gains.

21 - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet - The Motivational Gym Shop Your cart (0)

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ErgoAmino+ by ErgoGenix at - Best Prices on ErgoAmino+!

Warnings: Consult with your physician before using this product, particularily if you are taking prescription medications. This product is intended for use by healthy individuals only. Do not use this product if you are under the age of 18 or pregnant, nursing or have any medical conditions. Do not use this product if you are at risk for or are being treated for high blood pressure, heart, kidney, thyroid or psychiatric disease, anxiety, depression, seizure disorders or stroke. This product should not be used with any other caffeine and/or stimulant-containing products. The reccommended serving of this product contains about as much caffeine as one cup of home-brewed coffee and individuals with caffeine sensitivity should consider the amount to take. Everyone's metabolism is different and may respond differently to the variety and amount of each ingredient in this product. Do not exceed recommended serving. If you experience any adverse reaction to this product, immediately discontinue use and contact your physician. Do not take near bedtime as it may cause sleeplessness. KEEP OUT OF REACH OF CHILDREN.

T NATION on Twitter

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Get angry about your failed lifts or losses in competition, but then do this: …

T NATION on Twitter

Forget counting sets. Use this unique training method instead: …

18 Awful Things You Should Fear in the Gym

From "lunk alarms" to staph infections, the weight room is full of dangers and distractions.

4 of the Leanest, Healthiest Recipes to Throw on the Grill This Summer

Take a break from burgers and BBQ long enough to master chicken, salmon, and veggies—pretty soon you’ll discover that every day can be grill day.

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Ramp up your chest training. All you need are a couple of bands and these exercises: …

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Insulin is more anabolic than testosterone, but it's tricky. Here's what you need to know: …

How To Burn Fat

Cut back on carbs : Remember how insulin has the biggest impact on fat storage? Well, carbs have the biggest impact on insulin. ”Too many carbohydrates leads to a spike in the hormone and then to more fat storage,” Seedman explains. Not only should you cut back on carbs, but your insulin will spike even more from processed ones, so cut any carb that’s not a whole grain or from real produce completely. And don’t worry: Carbs are traditionally thought of as your body’s main source of energy, but your body also has the ability to fuel from fat, so if you’re increasing your fat and protein intake, your body doesn’t need as many carbs to run. You still need some amount of carbohydrates to regulate certain biological processes, like your muscles’ ability to stay hydrated and maintain structural integrity, so don’t cut the macronutrient completely, Seedman warns. For a high-fat, low-carb diet, aim for at least .5 of your bodyweight (so a 200 lb person would eat at least 100 grams of carbs per day), he suggests. For a more balanced calorie-restricted diet, that number jumps to .75 to 1.5 grams per pound of bodyweight.

Creatine: Scam or Staple? | T Nation

Creatine was the most impressive supplement of the 20th century, but there are now a lot of experienced lifters who no longer use it. Why? Did it go out of fashion just like their circus clown workout pants? Is it because new supplements are always better than old supplements? Or is it that creatine turned out to be just a ho-hum supplement, maybe even a scam?

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"You have to discover the best stimuli for your body, which will evolve over time." Info: …


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T NATION on Twitter

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Ask our expert: Should I lift weights before or after cardio?

The two different types of physical activity—weight training and cardio— impact our muscle cells in different ways. Lifting weights activates genes that are normally dormant within a muscle cell, but the cellular changes that your body requires to adapt to resistance exercise are different from the changes your body needs for cardio- vascular, or endurance exercise. So as it turns out, when you do both types of exercise in the same workout, the two stimuli want to cancel each other out. The result is a little bit of improvement in both strength and endurance, but not as much as if you did only one type of exercise.

M&F Shakedown

Add IsoFlex to your own go-to shake, or give one of our Shakedown recipes from top Allmax athletes a try for something that’s truly out of this world. From Kuclo’s King-Sized Shake with chocolate peanut butter pure whey protein to Chase Savoie’s Pina Colada Concoction with pineapple coconut pure whey protein, you’ll find some mouthwatering, muscle-building recipes that will quickly find a place in your protein shake lineup. Give ‘em all a try and let us know what you think.

Classic Physique Comparisons - 2016 IFBB Toronto Pro Supershow

Classic Physique Comparisons - 2016 IFBB Toronto Pro Supershow

Eric Miller on Twitter

@BioLayne @tennyson1980 The article is saying 1.7 g per kg not per lb. So @ 150 lbs, 116 g. of protein is considered a high protein diet?


Tim Ferriss has been listed as one of Fast Company’s “Most Innovative Business People," Forbes Magazine’s “Names You Need to Know,” and is the 7th “most powerful” personality on Newsweek’s Digital 100 Power Index for 2012. He is an angel investor/adviser (Uber, Facebook, Twitter, Evernote, and 20+ more) and author of three #1 NYT/WSJ bestsellers, including The 4-Hour Workweek. His experiments can be found on his award-winning blog.

Anabolic Steroids: Everything You Need to Know

The term “steroid” refers to a broad class of organic compounds made up of hormones and vitamins with a structure containing four carbon rings. Steroid hormones can be split into two categories; corticosteroids and anabolic steroids, with each serving different functions. Anabolic steroids have muscle-building capabilities, which explains their prevalence in bodybuilding. On the other hand, corticosteroids hold functions important to treating diseases and allergies, so you won’t be finding them in a bodybuilding steroid cycle.

T NATION on Twitter

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Vanilla Almond Protein Cheesecake

Are you tired of waiting for that special occasion to have cheesecake? Eat it multiple times per week with this macro-friendly recipe!

Father's Day Gift Guide 2016: For the Sporty Dad

Traditions are important. So, if Dad doesn't have a pair of lucky socks to wear every time his favorite team plays, gift him a pair of athletic crew STANCE socks. These threads also pay homage to the men and women who serve our nation—with a MARPAT Desert inspired team insignia and classic American stripe printed.

Arnold Schwarzenegger's "Come With Me If You Want To Lift" Tee

Any competitions from Arnold are from a third party and not Represent. This offer is from sources believed to be reliable, but is in no way guaranteed. Represent bears no responsibility for the accuracy, legality, or content of third party offers, nor for that of subsequent offers in social media accounts linked to the third party. Represent does not coordinate the fulfilment of any third party offer and in no way exercises control of the same. In no event should the content of this third party offer be construed as an express or implied promise or guarantee by or from Represent, or any of its officers, directors, employees, affiliates or other agents.

7 Protein Hacks For When You're On The Go

The caveat: high protein meals and snacks are not always readily available. But there’s good news, we’ve put together a list of the top protein hacks for when you’re on the go. Stock up!

Whoa, J.K. Simmons Got Seriously Jacked for His New 'Justice League' Role

With the help of Zac Efron’s trainer, the 61-year-old got shredded enough to rival the superheroes of Gotham and Metropolis.

Five Weeks to Washboard Abs

While the keys that drive our five-week program are variety and progression, it would be a mistake to think that’s all that’s required to build washboard abs. Pay particular attention to your diet - monitoring carb and fat intake, total calories and following a smart supplementation program - while including four 30-minute cardio sessions a week to strip off bodyfat. Only through a combination of these elements can you truly bring out a ripped six-pack.

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Ryan Burk on Twitter

Thank you @TheRock for being by our side at graduation last night, we really appreciate how supportive youve been

51 4 Ways to Rock Fat-Burning Intervals
52 The 'Show Time' Diet
53 Bigger, Broader, Stronger Shoulders
54 9 Exercises for Massive Forearms
55 Instagram photo by KRYSTAL • Jun 8, 2016 at 1:34am UTC
56 Josh Horowitz on Twitter
57 NITRO-TECH by MuscleTech at - Best Prices on NITRO-TECH!
58 10 HIIT Workouts to Get You Shredded for Summer
59 6 Exercises That Need Excellent Form
60 Every Question You've Ever Had about Becoming a Sperm Donor
61 T NATION on Twitter
62 Build Boulder Shoulders with the Ahrens Press
63 T NATION on Twitter
64 T NATION on Twitter
65 Tanya Collins on Twitter
66 Instagram photo by @therock • Jun 4, 2016 at 3:23pm UTC
67 Instagram photo by Shawn Ray • Jun 5, 2016 at 2:50am UTC
68 Terron Beckham Does Insane Box Jumps With 315 Pounds
69 STRONG Life Ep. 85: Life & Times Of A Strength Coach w/ Aaron Ausmus • Zach Even-Esh
70 Mike Titan O'Hearn on Twitter
71 Rich Gaspari on Twitter
72 The Diet of an IFBB Pro Six Weeks Out
73 Instagram photo by Mr. Olympia Official Instagram • Jun 9, 2016 at 6:47pm UTC
74 Ronnie Coleman Mindset of a Champion | Part 5 Killer Instinct
75 on Twitter
76 Good Morning America on Twitter
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80 Michael on Twitter
81 Joe DeFranco's Industrial Strength Show
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83 Guy Cisternino Jr™ on Twitter
84 Instagram photo by Shawn Ray • Jun 8, 2016 at 7:44pm UTC
85 Zach Even - Esh on Twitter
86 (((Mat Morrison))) on Twitter
87 David Amoyal on Twitter
88 Kai Greene on Twitter