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Watch: El Salvador player appears to bite Jozy Altidore in Team USA Gold Cup match

The American star might want to avoid Henry Romero next time the two teams play.

The Lost Art of Showing Up, Working HARD & Being AWESOME • Zach Even-Esh

I told my son who just turned 9 that I already had a job at his age, delivering papers everyday after school. My neighbor told me he wanted his newspaper in the morning so he told me I should deliver the paper before school to the neighbors, that it was the right thing to do. …

WATCH: Official Trailer for Bruce Lee Origins Film 'Birth of the Dragon'

Inspired by real-life events, the movie chronicles one of the most controversial fights of all time.

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I Cut Like A Bodybuilder And Lived To Tell The Tale

At age 40, Cassie caught the bug and decided to make an ambitious choice to model for a friend. With three weeks to prep, would she shine in front of the camera, or crash and burn beforehand?

2 Today's Workout

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7 Dumb Things People Say About Nutrition | T Nation

I've written about this before, but it needs to be repeated. Chemicals are the building blocks of the natural world. You yourself are nothing but chemicals. In fact, the current value of the chemicals in your body (compiled as basic elements), according to the Mayo Clinic Libraries, is about $4.50. That's $3.50 for the skin and about a buck for the rest of the carbon, calcium, phosphorous, sulfur, iron, etc.

The 6 Foundational Movement Patterns | T Nation

Below is the functional progression of movement patterns in the horizontal pulling plane. This progression is based off of postural and static requirements of the pillar during the active rowing motion. From having the spine totally stabilized in the chest supported row, all the way up to needing to actively stabilize the hip hinge pattern through the pillar during the bent over row, it's clear that the majority of weak links are identified in the core, as opposed to the shoulders in the pulling plane.

Bigger Arms & Shoulders, Fast | T Nation

This one is sequenced in a way that incorporates isometric arm work, on the same area you just hit, during each of the subsequent shoulder exercises. After you do the curls, you then have to further work your biceps isometrically when doing the front raise. And after you've performed the kickbacks, your triceps have to work isometrically to hold your elbows straight as you do the dumbbell A's.

Tip: Insulin Sensitivity and Protein Pancakes | T Nation

The most important thing is to have a source of rapidly absorbed protein in there. Eggs (if you tolerate them) are likely the best choice. And you need some yolks to maximize growth and overall health. If someone is trying to gain maximum muscle, they might go with 3-5 whole eggs. And if they're leaning out maybe one whole egg along with 6-8 egg whites.


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Consult with your physician before using this product, particularly 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 are 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, 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 recommended serving of this product contains as much caffeine as three cups 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.

9 Exercises for Massive Forearms

Pullups already build a strong grip and thick arms. Gripping a towel instead of the bar, however, skyrockets the work on your forearms—now, you have to crush the towels just to stay up and squeeze even tighter to pull yourself up. Don’t be surprised if you can only do one or two on your first try.

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The 10x10 shred extension workouts

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you'd see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we've modified traditional GVT. It's somewhat of a mutant.


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13 Transformation Tuesday: How one man lost 100 pounds in 6 months

He's been on both ends of the spectrum. In his early and mid-teens, he battled anorexia—only to then become obese in his early 20s. Eventually, Ramos got fed up with his appearance, tired of constantly buying bigger clothes, and was embarrassed that his belly was blocking the steering wheel—it was time for a quality change.

Tip: How to Autoregulate Your Diet | T Nation

Here's the deal: If you can't wake up on time, without an alarm, every day, then your sleep habits are out of whack. And the problem with sucky sleep is that it alters your hunger-regulating hormones, like leptin and ghrelin. When these hormones are screwed up, you're wracked with cravings and basically your body is sending you false "feed me" signals. One tool to help you get your sleep habits in order is Z-12™ . This will help you get to sleep sooner and get more replenishing, quality sleep.

15 Tip: The Probiotic-Prebiotic You've Never Heard Of | T Nation

So you probably already know about the value of prebiotics, probiotic supplements, and eating fermented foods. But you're probably not eating dirt yet. Yes, dirt. More specifically, something called "soil-based organisms" or SBOs. Nope, this isn't hippy stuff. This is actually science-based stuff.

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Sex Positions to Try in 2017

Have your New Years resolutions already fallen by the wayside? Try replacing them with some resolutions you'll actually want to keep, like a resolution to get more creative in the bedroom. Sex therapist Vanessa Marin is here to share 16 sex positions you should try in 2017. You'll find detailed descriptions of each position, along with tips for taking the positions to the next level with sex toys, lube, fantasy roleplays, and more. Look through them with your partner and pick one position to try each month. Ranging from easy to acrobatic, romantic to raunchy, you're sure to find a new favorite position. Disclaimer: Always make sure your partner is comfortable and up for trying new things in your sex life, no matter what that may be.

5 sex toys men shouldn't be afraid to buy or try

This small, stretchy vibrating penis ring is the perfect starter sex toy for the guy who may be intimidated by this type of stuff. And sure, The Pivot is great for use on your own—but its comfort and stability make it even better for use with a partner. It allows for a variety of positions, and your lady will love the hands-free clitoral stimulation it provides. "Most women need direct clitoral stimulation in order to have an orgasm," says Nelson. "Why not be hands-free—to use them for other things—while at the same time getting stimulation to the areas you need it most?"

Protein Cycling

P.W. Lemon, PHD, one of the world’s most reputable protein researchers, has often stated that muscle building occurs with a protein consumption of roughly 0.7 g per pound of bodyweight a day (140 g a day for a 200 pounder). If you consumed less than that on a daily basis, you probably wouldn’t make significant gains. Although 160 g might be enough protein for a 200-pound bodybuilder, FLEX still recommends 200 g for a trainer that size, just to be on the safe side.

The 6 Foundational Movement Patterns | T Nation

Below is the functional progression of movement patterns in the horizontal pulling plane. This progression is based off of postural and static requirements of the pillar during the active rowing motion. From having the spine totally stabilized in the chest supported row, all the way up to needing to actively stabilize the hip hinge pattern through the pillar during the bent over row, it's clear that the majority of weak links are identified in the core, as opposed to the shoulders in the pulling plane.

6 full-body UFC workouts for strength, endurance, and fat loss

Strength, speed, flexibility, and endurance are cornerstones of a fighter's training regimen. Together they build the kind of athleticism that determines your downfall or your domination. And it’s not limited to the Octagon. Whether you’re traversing an obstacle course race or competing in an amateur CrossFit competition, you need to be well-rounded—you need muscle and agility, endurance and explosiveness.

Conor McGregor vs. Floyd Mayweather Jr.: 5 Things You Need to Know About the Boxing Superfight

Dana White announced that the fight will be set at 154lbs, and that the fighters will wear 10oz gloves. Mayweather has had many fights at that weight, so he’ll be comfortable, but the announcement was also a positive for McGregor. “Notorious” has had UFC fights at 155lbs, so he has experience there, but it also means he won’t have to cut a crazy amount of weight for the fight. Had the fight been set at 147lbs, the fighters would have had to fight with 8oz gloves—that extra padding could be the difference in having knockout power or not. Either way, this is going to be one hell of an entertaining matchup .

Top 10 Bruce Lee Movie Moments

No matter how the founder of Jeet Kune Do inspired you, whether it was to take up marital arts, hit the gym harder or grow a love of martial arts movies, the 40th anniversary of his death this July 20 is as good a time as any to celebrate the life of the one and only, Bruce Lee.

Lean Mode by EVLUTION NUTRITION at - Best Prices on Lean Mode!

This is by far the best fatburner ive tried! I have been workin out hard and eating clean but i still wanted to loose more fat so i got this and i cant tell you how happy i am with my results. After my wife saw my results she started using it too lol. Its stim free so you dont have to worry about the jitters or headaches. I can also take it on an empty stomach so thats also a plus. Highly recommend if your looking to loose some pounds or fat 👍

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Tip: Are Online Coaches Worth It? | T Nation

Online coaching has plenty of potential. But certain prerequisites should be established for it to work well. A lifter interested in hiring the services of an online coach needs to be self-motivated, disciplined, and ideally have a reasonable background of general exercise experience. Someone who doesn't possess these traits will be difficult to work with remotely. They need in-person coaching first.

27 Shawn Ray

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Tip: The Testosterone-Boosting Breakfast | T Nation

While it's often portrayed as the poster boy for bad eating, bacon is actually one of the healthiest foods. It's of course a protein source, but its nutrient density is almost unparalleled and its fat is benign, if not downright healthful. Nearly 50% of the "grease" it floats in as you cook it is oleic acid, which is the same stuff we worship in olive oil. The rest of the fat is mostly stearic acid, which is, yes, a saturated fat, but the body converts most of it into, again, oleic acid. And both bacon and eggs contain relatively large amounts of arachidonic acid, which, while pro-inflammatory in some instances, plays an important role in testicular production of testosterone.

29 Shawn Ray

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25 Ways to Improve Your Workout

Reality check: No matter how much daydreaming you do, that alternate setting doesn't exist—unless your name is Jay, Ronnie, or Victor, that is. In this time and place, working out plays second fiddle to a number of obligations. And since your time is valuable, you can't waste one second on a bad workout. Hell, the good ones are tough enough to plan for. Strained reps, poor energy levels, incomplete sets, longer-than-desired workouts and shoddy results can leave you feeling like your time in the gym is all for naught. But there are things you can do before and after you head to the gym to ensure supercharged workouts today, tomorrow, and beyond—tips that can improve your efficiency, strength , even your time spent with the iron. If you're going to schedule your day around the gym, make sure you head in there well-rested , your strength tank topped off, your playlist ready to go, and the following pointers in tow. The result? A stronger, fitter body. Now that's a reality worth reaching for. Incorporate as many of these tips as possible to start maximizing the benefits of your gym time.

The 2017 Summer Shred

This year’s Summer Shred, presented by APS Nutrition, combines strength training and high-volume supersets to help you preserve muscle mass while shedding those final layers of flab. All you have to do is bust your ass for 16 workouts, and your best physique, with the strength to back it up, is just a month away.

3 Reasons You're Not Ripped

One of the great training misconceptions is that lifting weights gets you bigger and cardio gets you leaner, period. As a result, the guy (or gal) who’s primary goal is to get more “defined” often makes cardio the centerpiece of his program, while lifting takes a backseat. And by “centerpiece,” we’re talking 45-60 minutes on the treadmill followed by 15-20 minutes of pumping iron. What you end up with is some weight loss perhaps (provided a clean diet is followed), but a body that’s no leaner than before.


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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.

The workout to build a massive chest and get rid of your man-boobs

If there's one muscle group that defines a fit guy, it's his chest. So instead of filling out your T-shirts with a flabby pair of fat deposits, trim down and bulk up the right way with this two-day workout. It's specially designed to  target your chest muscles  while also keeping your heart pumping hard, helping you burn away the extra blubber to reveal a powerful, rock-solid chest.

Photo gallery: Strongmen Through the Decades

Today, there’s an entire sport dedicated to this mind-blowing style of lifting, but it wasn’t always that case. In the late 19th century and early 20th century, strongmen more often exhibited their incredible power as circus performers and entertainers than as competitive athletes. And long before bodybuilding, competitive weightlifting, or CrossFit, strength athletes found fame under the big top.

Does My Workout Have Too Much Volume?

Please keep in mind that certain movements I do singles to increase strength which you will see in my routine. The exercises that I am doing singles with are it least 90% of one rep max. However when I feel I can go up to weight, I will admit I have to exert myself even more pass 90% to grow accustom to the weight and eventually build a new 1rpm which my goal is to increase my strength overtime.

Mr. Olympia LLC on Twitter

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8 Reasons Your Biceps Are Flat

The biggest problem isn’t that you don’t have big biceps; it’s that you aren’t big at all. If you’re six feet tall and 160lbs, you’ll never have big arms. You’re too skinny. If you want big arms or a big chest, you need to get big all-over.

Wine vs. Hard Liquor

One of the misconceptions about why alcohol is bad for a bodybuilder’s diet is that it’s high in carbs. Truth is, many forms of booze are quite low in carbs. Some red and white wines have less than four grams of carbs per serving (five ounces). And vodka and whiskey are examples of hard alcohol with less than one gram of carbs per jigger (1.5 ounces). Even light beers contain few carbs.

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Do you surf the tube while at work or while you're doing cardio? Then check out these 11 fitness YouTubers

Post-Contest: Chest, Shoulders & Triceps

The following details my chest, shoulder and triceps workout from this past Wednesday night at Kirkland Gold’s Gym.  It was my first real workout since competing last weekend in the IFBB Vancouver BC Pro.  Coming off two competitions (Arctic and Vancouver BC) I’m planning to ease my way back into training with intensity.  As such I won’t be on a John Meadows program for a few weeks and intend to use lighter weight and higher volume; although more than anything I’m going to listen to my body.  Here is my workout…

Sagittarius Horoscope for Wednesday, July 19, 2017

Wednesday, July 19, 2017 - Everyone seems to be talking out of both sides of their mouths, making it currently impossible to trust what you hear. The trickster Gemini Moon is stirring up trouble in your 7th House of Others, creating the illusion of lots of words that are disconnected from one another. Meanwhile, you’re less interested in clever gossip now that you are hoping to take one heartfelt discussion to a transformational place. No one can deny your intense perspective if they converse with you today. Author Warren Bennis wrote, “There is a profound difference between information and meaning.”

How to use dropsets to bulk up

We'll let you in on a little secret about training for muscle growth: Most of the old-school techniques you've seen bros doing in the gym your whole life have little to no science behind them. They were made up on the fly by lifting enthusiasts—not trained experts—and passed from generation to generation until they were universally accepted as unwritten rules.

How to ask your girlfriend about having a threesome

Looking to shack up with two women, but don't want to upset your girl? Try these tips. And follow these ground rules—if she says yes.

How To Squat: Proper Techniques For A Perfect Squat

Take a deep breath, contract your abs and descend. It should feel like you are sitting back on a chair behind you; not going straight down. Keep your knees in line with your feet. DO NOT LET YOUR KNEES BOW IN anytime during the lift! I have a Grade 1 knee sprain (MCL) from doing just this. Keep the load light enough so you won't do this and gradually build up. Many people say to try to keep your shin at a 90 degree angle to the ground. This is impossible with the regular stance squat and is only possible by a few using the wide-stance variety. Try to keep your knees from going out past your toes. Alter the width if need be. Most people can and should descend till their thighs are parallel to the ground. This is actually pretty low. A very small majority of people can't and may be better stopping just above parallel.

How Walter Fisher dropped 70 pounds, got below 10% body fat, and won a million-dollar bet

At an all-time low in his life, the professional poker player went all-in, accomplishing an unfathomable challenge to ditch his gluttonous ways and transform his physique in just six months.

Indian Rambo: Tiger Shroff Steps Into Sylvester Stallone's Role in Bollywood Remake

The new Rambo remake starring Tiger Shroff will follow "the last surviving member of an elite covert unit of the Indian Armed forces who returns home to discover a war waging in his own land. Forced into the dangerous jungles and frozen mountains of the Himalayas, he unleashes mayhem and destruction, becoming the unstoppable machine he was trained to be."

Taking BCAAs does help build muscle—but don't stop there

Branched chain amino acids, or BCAAs, are leucine, isoleucine, and valine, and they are used to increase muscle mass and battle fatigue, but a  new study  published in  Frontiers in Physiology  has found that they may not work so well on their own. For the small study, researchers put 10 trained lifters through experiments where they downed a BCAA drink (5.6g) or placebo and did some one-rep max leg extensions and legs presses. They then took muscle biopsies and found that though the BCAAs did increase muscle protein synthesis rates by 22%, it didn’t compare to when a whey protein supp with a similar amount of BCAAs was taken. In that case, the muscle synthesis response doubled.

Photo: This is what happens to your legs after 16 stages of the Tour de France

Photo: This is what happens to your legs after 16 stages of the Tour de France

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