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Buff Dudes And The 9-Week Journey For The Goblet Of Gains

Not every quest is about rescuing some princess. Some are about hunting the most precious of treasures: sweet, sweet muscle gains. Across nine weeks and nine video game levels, the one and only Buff Dudes will help you transform your body, crush your goals, and develop an arsenal of techniques to keep you growing for years!

'50 Cent' Says He Helped Make the Mayweather vs. McGregor Fight Happen, and Took His Grandfather to a Strip Club

Curtis Jackson, a friend of the undefeated boxer, may not be on the massive worldwide promo tour, but he says that he had a hand in the matter while on 'Jimmy Kimmel Live!'

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The Next Big Thing in Training & Nutrition | T Nation

The drawback is the fact that quality control can go out the window. Credentials aside, it's hard to gauge a trainer's abilities when you're working with them via correspondence and they can't really see everything you're doing. Plus, if the coach is managing dozens of clients at the same time, there's a chance you may not be working with that coach directly, or that your programming may not be individualized at all. In these cases, the quality of the program suffers and results may be suboptimal.

Everything you need to know about astral sex

"To have astral sex with a being, you need their consent," Pavlina says. "Then you can merge your astral body with theirs to begin the process of energy sharing, which will either be sexual or blissful." Again, this is a spiritual practice that takes a long time to perfect, so don't expect to lie down in bed, and start having astral sex with someone...or some thing .

7 Cutting Mistakes Even the Pros Make

Low carb diets seem to be a trend of anyone having to drop bodyfat. I am not going to say low carb diets do not work. There is a time and place for everything. The main question you have to ask yourself is, “are low carb diets optimal?” Low carb diets, if done incorrectly, can lead to muscle loss and even metabolic damage. Carbs are your body’s primary source of fuel. If you cut carbs too drastically, your muscles will flatten out, increasing the risk of losing muscle mass. The more carbohydrates you consume when dieting, the fuller your muscles will stay and the more anabolic you will remain during your diet. Reduce your carbohydrates at a slower rate. Never make a drastic cut to your carbohydrate intake.

Tip: What 2 Weeks Off Really Does to Your Body | T Nation

It's a common scenario: Your family guilts you into taking a two-week vacation to a place where hardcore gyms are sparse and you feel yourself shrinking and getting weaker by the day and the anxiety builds and builds until you finally snap and jump up and grab the marble schlong of Michelangelo's David and start doing one-arm pull-ups and inverted rows.

Tip: The Most Effective 10 Minute Cardio Workout | T Nation

Screw those long sessions on the stationary bike or rower. All you need is a few minutes a week. Here's what to do.

Tip: Eat This Food for Better Sex | T Nation

Quinoa is not a cereal grain but a seed, and it can be used practically anywhere you'd use rice. And while I'm not aware of any specific studies to support quinoa's ability to turn you into a sack master, just about every nutrient in quinoa has the potential for improving your sexual ability and even increasing your muscle mass.

Tip: The Good and Bad of Bodybuilding | T Nation

I can only offer the "middle path" as an answer to this question, especially if the entry into competition would lead to further competitions. If there's a genuine calling to the sport and a seasoned guide who can keep the focus on the positivity and purity of what bodybuilding can be – then yes, I would want it for my son. But without a little idealism, balance, and a voice of reason at his back, I'd have to say no.

The Ultimate Grip Strength Test | T Nation

Once that baseline has been established, you're ready to try hanging from just one arm. If you can't meet that 60-second minimum, you'll need to do some remedial two-arm hangs before moving ahead to the one-arm version. Keep doing them until hanging for a minute is no longer difficult. This shouldn't take more than a few weeks of training for someone who's already in decent shape.

Hidetada Yamagishi on Twitter

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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

8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

The 25 Best Exercises for Your Lower Abs

First, a quick physiology lesson: Your rectus abdominis is really one, long muscle that includes both your "upper" and "lower" abs. So, there are no exercises that explicitly isolate either half individually (even though you may "feel the burn" more so in one area than other). Still, there are things you can do to really make that lower area pop, says Don Saladino, CPT, owner of  Drive 495 . Number 1, diet is key: remember that training your core muscles alone simply isn’t enough—you need to have discipline in the kitchen, too. Second, switching up your routine by shocking your core with new exercises will help eliminate your love handles and define those elusive sex-lines. Last, work in exercises that attack your rectus abdominis and obliques simultaneously for good measure (that V line is where these two muscles meet). Here are 25 moves to add in to your routine.

Tip: The Most Important Key to Workout Consistency | T Nation

The researchers said it takes a month or more to develop a habit. Others have pegged it at around the 21-day mark. Whatever the case, the secret is simply to make your gym time consistent for a few weeks until the habit solidifies. That takes willpower, but only for about a month or so. Then it's habit, which doesn't require willpower.

Tip: Is Stevia Making You Sick? | T Nation

First, eliminate all the foods (including stevia) in the Asterceae family for 2-4 weeks and see if you notice a difference. If you want to test to see which food you're most sensitive to, add them back in one by one for three days (some symptoms don't show up right away) and see if you have a reaction. Repeat this for as many foods as you want. Give yourself a three day break between foods to help distinguish one food from another.

The Best Damn Workout Plan For Natural Lifters | T Nation

Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn't need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

16 Today's Workout

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4 common pullup mistakes you need to avoid

Many cues out there claim that the body should be held completely straight from head to toe in order to perform a good pullup. This sets an honest-minded trainee on the wrong path. We know pullups are intended to be a back developer, and we’ve learned that hitting the back requires the shoulders to be retracted and set to engage the posterior muscles. Try pulling your shoulders back without mildly arching your back. It’s not possible. To hit your back properly during pullups, think of raising the rib cage toward the bar. Arch the back, and set the shoulders . You’ll feel the difference.

Tip: Hack Your Hip Mobility | T Nation

Warning: This is a yoga pose. Don't worry, it's a yoga pose that improves your lifting and relieves pain. Check it out.

Tip: A Vitamin for Headaches, A Drug For Sociopaths | T Nation

Personally, I take 5000 IU daily of vitamin D3, maybe a little less in the summer months. (I also haven't had a headache in a decade or more. Hmm.) Remember, it's almost impossible to take too much; you'd have take 20,000 IU of vitamin D every day for months on end to get a negative effect. Given all the other benefits of supplemental vitamin D, it should be a staple supp for most folks.

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Get a sneak peak of the episode. ‘Game of Thrones’ premiere: What these 9 photos reveal about the wild new season:

Instagram post by Zach Even - Esh • Jul 16, 2017 at 5:03pm UTC

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Arms 6x/Week 1 Working Set

Just with that, with the high frequency, 6 x week, would it be better to just do normal sets to failure with no fancy fatigue loading methods... I did that today and arms felt good and felt a better pump afterwoods..

Bio-Gro by iSatori at - Best Prices on Bio-Gro!

My verdict is that the stuff is pretty legit, I feel like it is pretty beneficial in the recovery category. It really helped me hit my legs hard twice a week but still be able to finish my hikes without much fatigue towards the end like I normally get. This stuff will not do the work for you by itself or give you gains like a cycle obviously would but I think that it should be used as often as creatine(not saying its better than creatine). And its pretty weird but I feel like it gave me a nice pump but not blood pump, more of a visual pump which I loved. I plan on getting a tub to just add into my normal protein/creatine shake. I may try some of the flavors in the future but I am sticking with the unflavored since it did a good job.

This Fitness Model Crushes an Outdoor Stroller Workout

Iulia Danilova got a little creative and utilized her child’s nap time by turning it into a quick lower-body workout.

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Athletes Register Now for 2017 NPC National Qualifier in Honolulu, Hawaii at The Modern Honolulu Hotel! * SRHawaiianClassic

Tip: A Better Way to Lunge | T Nation

While the forward lunge theoretically places more of an emphasis on the quads (due to the more vertical torso angle), this isn't necessarily a good thing when it comes to longevity. More quad emphasis usually leads to more external loading and more front-sided knee pain, especially with harsh changes of directions in and out of the bottom position.

The summer six-pack workout program

The best way to throw the body off and fight efficiency is to keep changing up your workouts to prevent adaptation. You’ll need to train three days a week for four weeks with the following routines: a high-rep workout to build your work capacity and burn loads of calories; a barbell-based strength day to maximally stimulate muscle; and a blend of strongman and circuit training to challenge muscles you haven’t worked before along with your heart.

Does Soreness Equal Muscle Growth?

There aren’t many ways to gauge the quality of a workout. Sure, if you achieve a new personal best on a given exercise, you know you’ve been doing something right. But after years of training, particularly for bodybuilders, the goal is not always to push our max lifts higher and higher. So how do we tell if a workout really “worked”? Most of us, including myself, usually look for muscle soreness a day or two after a workout. We call this delayed onset muscle soreness (DOMS). The pain and stif ness usually increase in the hours after a workout and then peak around 24–48 hours later. In most cases it subsides and is gone within six to seven days. DOMS is the least ambiguous sign we have to use as a gauge. Unfortunately, if you’ve been training consistently for a few years, you don’t get sore after most workouts. This can be discouraging to a lot of people and often leads them to do unnecessary (if not ridiculous) things in order to try to develop DOMS after a workout. But is this really necessary? Is DOMS an accurate indicator of the ef ectiveness of a workout?

Tip: The Romanian Deadlift, Improved | T Nation

The RDL is a staple lift, but not if you suck at it. Here's how to make it work for you.

Whole Eggs vs. Egg Whites

When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites. Whole eggs are still a very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Keep in mind that dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid profile to help support bodybuilding results. When your goal is to get in protein quickly, choose egg whites, but at all other times of day go with whole eggs, or mix whole eggs with egg whites to provide a broader range of nutrients. - FLEX

Hollywood Hotties: Christina Milian and Karrueche Tran Take Miami

Here we have the two taking a dip in the water and munching on some burgers at a beach in Miami. The two seemed to be enjoying themselves as they are pictured smiling and laughing both in and out the water.

Giant Gains with Giant Sets

For your goals, here’s a program of six giant sets arranged in a three-day split. I recommend you train three days in a row, take one or two days’ rest, and then repeat this sequence until you have performed all the workouts four or five times each. The tempo for every exercise except where noted is 4010 (4 seconds eccentric, no rest, 10 seconds concentric). The first day of the program focuses on arms, the second day on legs, and the third day on chest and back.

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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.

Tip: A Better Way to Lunge | T Nation

While the forward lunge theoretically places more of an emphasis on the quads (due to the more vertical torso angle), this isn't necessarily a good thing when it comes to longevity. More quad emphasis usually leads to more external loading and more front-sided knee pain, especially with harsh changes of directions in and out of the bottom position.

Pull Your Own Weight

BACK Like chest, this is another easy body part to hit without weights, though to some degree that depends on how strong you are in the pullup. Pullups can be performed with a variety of grips (wide, moderate, close, overhand, underhand). If you can’t get eight reps on your own, use a band under your legs or helping hands to remove some stress. If you can get more than 15 reps on your own, use a chain or helping hands to add resistance. The other key back exercise is the inverted row. This is essentially a pullup with your heels on the floor and body held at. Set a Smith machine bar or a barbell in a power rack at slightly higher than arm’s length when you’re lying on the floor, and pull yourself up as if rowing upside down.

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"Where do I Sign up for the NPC Shawn Ray's Hawaiian Classic?" Athletes sign up here: SRHawaiianClassic @MuscularDevelop @TheNicholeRay

Football STRONG - Upper Body Workout at The Underground Strength Gym - NJ Strength & Conditioning Scotch Plains & Manasquan Using the floor press w/chains with our NJ Football players & NJ Wrestlers, working on upper body speed & strength with plyo push ups, med ball throws and heavy bench press variations Manasquan Gym: Scotch Plains Gym: ============= - Get my BEST workouts, FREE! - Located in NJ, for youth, high school, collegiate and adult strength & conditioning The Bench Press Variation: the floor press is a great bench press variation and saves long term wear & tear on the shoulders ================

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Top 5 Natural Supplements for Better Sex

Ginseng , known as the natural Viagra, has a strong reputation for improving sex drive—and for good reason. As one of the most popular herbal medicines in the world, millions of people supplement with the root plant to treat a variety of health conditions from inflammation, to low immune function, to stubborn weight gain—and, of course, sexual dysfunction. A 2008 review of 28 clinical studies suggested that powered Korean red ginseng increased sexual arousal and treated erectile dysfunction in men. Additionally, research conducted by the Department of Physiology at the Southern Illinois University School of Medicine showed that ginseng can directly facilitate erections by relaxing erectile tissue and increasing blood flow.

Muscle-Driving Supplements

Recent research has shown a host of benefits that come with vitamin D supplementation: Two of the most important ones for FLEX readers include increased strength and higher testosterone. Vitamin D is derived from cholesterol (like testosterone) and it readily converts to a hormone (1,25-dihydroxyvitamin D) that binds to muscle cell membranes, boosting your muscle cells’ ability to contract and synthesize protein. Those with vitamin D deficiency often suffer health consequences that include lower testosterone levels. Supplementing with the cholecalciferol form of vitamin D may help overcome this condition. - FLEX

10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

10 Week Plan for Getting Huge and Strong

Getting stronger now means that when you return to your normal workouts, you’ll use more weight than before, thus placing greater overload on the muscles for more growth. Just take a look the thickest and freakiest muscled bodies on IFBB Pro League stages — men such as Ronnie Coleman, Johnnie Jackson and Branch Warren, to name a few. The majority of the most massive physiques in bodybuilding have their roots in powerlifting and it’s no coincidence that these men sport muscles that really are as strong as they look.

Workout Fuel

Before we get to that, eating before training is important in order to keep nutrients working their way around your body. Also, water is critical so you stay hydrated. Keep your water bottle next to you and try sipping throughout the workout when you feel thirsty, which is called ad libitum drinking, or drinking to thirst. A 2014 review of 168 hydration studies in Extreme Physiology & Medicine found that “ad libitum drinking seems appropriate in most exercise and environmental settings.”

Carbs to Muscle

Eating multiple daily meals leads to greater glycogen storage with less fat storage. For example, if you eat 450 grams (g) of carbohydrates daily divided among three meals, your body will digest those carbs in 150 g increments. Some will head toward muscles to make muscle glycogen, and some will be stored as fat. Splitting the same daily amount evenly among six meals (75 g per meal) will take away from their ability to uptick fat storage, leaving more for muscle glycogen. The result of splitting the same number of carbs among six meals a day is greater glycogen storage for better growth and fewer carbs stored as bodyfat.

Why some guys naturally have superhuman strength

Scientists looked at figures from the UK Biobank , a long-term genetic study, which gathered data on the grip strength of nearly 200,000 people across the U.K., Netherlands, Denmark, and Australia. They were able to identify 16 common genetic variations related to muscle strength known to influence muscle function, structure, and nervous system communication with muscle cells.

Shawn Rhoden's Back Attack

Typically, Rhoden starts his workout with barbell or T-bar rows—the sort of free-weight basics that helped his mentor (and supplement company employer) Ronnie Coleman construct arguably the best back ever unfurled. Still, unlike eight-time Mr. Olympia Coleman in his prime, Shawn Rhoden doesn’t stuff all the iron he can on the collar of a T-bar. “I typically go up to six  plates,” he says of T-bar rows. “I want to get a good range of motion, a good stretch, and then a full contraction. I don’t want to have to use momentum to get the weight up. And I don’t want to go so heavy that I can’t concentrate on my back and start using my biceps.”

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57 11 Ways to Fix Shoulder Pain
58 When Muscles Won't Grow
59 9 most jaw-dropping photos of Demi Rose Mawby
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63 10 mouthwatering, muscle-building burger recipes
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65 The 25 Best Butts on the Internet
66 10 high-protein foods you’re not eating but should
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68 5 New Rules for Getting Ripped
69 The UFC workout program to get built like a fighter
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73 Chad Johnson: Only Thing Wrong With Me is 'Downstairs'
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76 The 10-minute cycling workout that’s just as effective as a 50-minute routine
77 The ultimate triathlon gear guide
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80 How to meditate: An athlete's guide to mindful meditation
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90 The Truth About the 7-Minute Workout
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