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Mr. Olympia LLC on Twitter

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Tip: Eat 4 Per Week to Improve Glucose Metabolism | T Nation

According to research out of Finland, men who ate four whole eggs per week had a 37 percent lower risk of type-2 diabetes than men who only ate one egg or less per week. (More than four eggs per week didn't seem to increase the positive effects.) This was associated with eggs' beneficial nutrients that positively affect glucose metabolism and help with inflammation.

The 6 Unwritten Rules of the Gym | T Nation

For many lifts, your form is going to be more controllable if you can see what you're doing. Seasoned lifters know this and that's why we stay out of the way of someone doing a heavy set in the mirror. For anyone else, that means don't get between them and the mirror! If you want a pair of dumbbells and they're right in front of a guy doing seated shoulder presses with a pair of 90's, you wait. If you have a pair you actually want to put away, right in front of him, that's right, you wait.

Tip: Give Barefoot Training Another Shot | T Nation

Barefoot training and minimalist shoes were a big trend a few years ago, but everyone made one big mistake.

Tip: The Healthiest Coffee to Drink | T Nation

The positive studies on coffee are piling up, and for once science is telling us that something we already love is good for us. It's official, coffee is a health food. Here's what we know so far:

5 Things You Should Know About Eggs

2| While a yolk carries all of an egg's five grams of fat and 186 mg of cholesterol, it also packs about half the egg's six grams of protein, as well as its payload of amino acids and vitamins A, B, D, E, and K. This is why many lifters opt for whole eggs plus added whites.

10 ways to develop the best abs in the gym

How to do it: Lie on the floor with your legs straight out in front of you and arms extended overhead. Maintain contact between your lower back and the ground as you raise your upper body off the floor, using your core. Keep your arms straight (behind your head) and your toes pointed away from you. Engage your abs as you hollow your belly and slightly round your lower back. Lift your legs off the floor as you raise your shoulders, pulling you back toward the ground. "Start rocking back and forth while keeping your body tight and maintaining the hollow body form," Akman says.

Tip: Are You Ready to Eat Bug Protein? | T Nation

Think of how easy it would be to mass-produce insects for consumption or conversion into protein powders. You don't need to clear land, you don't need a lot of feed, and many can live off of organic waste. In other words, if you poop, you're halfway there to becoming an insect farmer who sells his mini-livestock to insect processing plants! Keep them dogies movin', cowboy, or should I say, bugboy?

Muscle & Fitness 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

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.

Top 5 Moves for a Killer Physique

Are you wasting your time doing endless amounts of chest flyes, curls and extensions, with no results? There are 5 major exercises you should be doing every week in the gym. These 5 moves, when properly periodized and performed with good form will completely alter your physique. These exercises are compound movements that will send a surge of fat burning; muscle building hormones through your veins, and will work every major muscle from head to toe.

Haney's Shoulder Cycle

Finally, phase 3 was a killer precontest workout that I’d turn to only during the eight to 10 weeks before a contest. It was simply too intense to perform year-round — my body would break down from its inability to handle the stress. Phase 3 involved dropping the poundage, increasing sets and reps and reducing the rest period between sets to the amount necessary to catch my breath. It’s as intense as it gets, but worth every drop of sweat!

The 6 Best Sex Positions and How to Train for Them

This position involves you being partially upright while only leaning a little weight into your partner's legs. This is going to use all the muscles along your posterior chain to stabilize you so you don’t collapse on her. A strong back and hamstrings along with the stabilizing postural muscles will prevent the embarrassment of having to switch positions because your lower back hurts or that you don’t have the strength to hold the posture. The best exercises for this are deadlifts, bent-over rows, and band pull-aparts.

15 Shawn Ray

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Today's Workout

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The Lean Mass 15 Workout Routine

One other word about this routine: It is designed to elicit muscle hypertrophy, not necessarily strength, although increased strength is a natural by-product of any kind of resistance training. However, while it’s been said that a stronger muscle is a bigger muscle—and there is a general truth to this statement—it needs to be taken in proper context. A well-trained muscle is always going to be stronger and bigger than an untrained one, and it’s pretty safe to say that a guy who can squat 405 for 10 reps is going to have bigger quads than one whose 10-rep max is 135. But when it comes to volumizing muscles, heavier isn’t always better. Case in point: Ed Coan is arguably the strongest man, pound-for-pound, who ever lived. Standing 5'6" at a body weight of around 220 pounds, Coan squatted 1,019 pounds, benched 584, pulled a 901 deadlift, and has held more than 70 world records. Yet while Ed is impressively thick, he’s never carried anywhere near the lean muscle mass of pro bodybuilders of similar height—guys like Dexter Jackson, Branch Warren, Shawn Ray, and Lee Labrada, who, alternately, couldn’t have come near a 1,000-pound squat on their best days.

Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week.

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.

Instagram post by Lance Keys • Jul 22, 2017 at 8:50pm UTC

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.

Kai Greene on Twitter

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Sagittarius Horoscope for Saturday, July 22, 2017

Saturday, July 22, 2017 - Perhaps you dream about the future to avoid dealing with the promises you made in the past. Your intentions may have been very sincere in the moment, but situations change as the months roll by. It feels as if your time is running short now and you don’t know how you’re going to fulfill your obligations. Keep in mind that even the tiniest molehills seem like mountains today. Don’t make any sudden changes to your overall strategy yet; wait a few days to see how the new landscape takes shape. Leo Tolstoy wrote, “The two most powerful warriors are patience and time.”

shawn ray on Twitter

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Kai Greene on Twitter

My attempt at Bollywood dancing turned into a smooth Shakespearean salsa! Hah! Were loving every min of our Inspire India Tour!

A Lifter's Guide to Alcohol | T Nation

Alcohol also lowers HGH, but it really doesn't seem to impact estrogen the way we once thought. A three week intervention on men and post-menopausal women showed once again that the .5g/kg alcohol level (about 30-40g alcohol in this study) had no impact on circulating estrogen. And two other studies I looked at using 1.5g/kg alcohol and 1.75g of alcohol didn't seem to impact estrogen either. Surprised? So was I. It seems that if anyone is going to be impacted by increased estrogen as it relates to alcohol it's women and not men.

Terminate Gerrymandering

Though I am still very young ( I haven’t even finished middle school yet), I can see our nation has many big issues facing us. Over twenty trillion dollar debt, 14% poverty rate in 2016, large immigration issues, war on drugs, last year alone the United States dumped over fourteen billion pounds of garbage into the ocean, as well as 15.1 trillion pounds of carbon dioxide into the atmosphere. California’s economy, thanks to Arnold’s changes, is not only a booming economy- but also the 6th largest economy in the world behind the US (California being the main reason it’s that high), Germany, Japan, China and the United Kingdom. Not only that- it’s also the quickest growing economy in the world. The unemployment rate of California is 5.2%, while the national unemployment rate of the nation is 4.2%, Ohio’s highest unemployment rates reach as high as 9.6, and our capital’s unemployment rate (District Of Columbia/ Washington D.C.) is actually higher than California’s- coming in at about 5.8%. But the biggest problem our country faces is without a doubt (insert drumroll here)- gerrymandering.

Post-Sex Pet Peeves from 18 Remarkably Candid Women

To ensure all of your lady lovers will want to come back for more, we asked 18 remarkably candid women to reveal their biggest post-sex pet peeves. Read on to get in the know, do better next time, and we can practically guarantee she’ll be begging for round two.

Pro Supps MY BAR at - Best Prices on MY BAR!

Seriously the best bars I've had to date. They're soft, but really dense. Feels like you're eating fudge! They're a bit on the small side, compared to other bars, but still leave you feeling satisfied. The macros aren't bad. I did notice that these actually have sugar, instead of all artificial sweetener, but that doesn't bother me personally. Plus, they are still lower in carbs than a lot of other bars (though lacking in fiber, for you net carb counters). Ice Cream Cookie and Confetti Cake were my favorites by far.


Markus Rühl posseses enviable size. Markusaurus size! So, how does Rühl grow? No one really knows — not even Rühl. All we can do is trace the evolution of his training, his mentality and his passion for bodybuilding (which is probably the secret behind it all). — Julian Schmidt MARKUS ON HIS FIRST TRAINING PROGRAM: My first workout program was given to me when I was 19, by a trainer at a gym that was only for huge guys. He had me train every bodypart every day, four days a week, with two exercises, four sets of 10 reps each, using very light weight and only with machines. His excuse: “They’re safe and you can’t make the wrong moves.” You’ll notice that he only let me do one exercise for triceps. His excuse: “You also train your triceps with chest and shoulders, so you’d be overtraining them if you did more.” Since I played soccer at the time, he also said there was no need for me to train my legs and calves. My workouts took four hours, but I never got a pump. After six weeks, I realized this program was worthless, so I scrapped it. At age 23, in 1995, Rühl (right) competed at 231 pounds.

Dave Tate & Jim Wendler Talk PEDS/Training Philosophy -

Dave Tate & Jim Wendler Talk PEDS/Training Philosophy -

Workout Split to Increase Mass?

A number of resistance training (RT) program variables can be manipulated to maximize muscular hypertrophy. One variable of primary interest in this regard is RT frequency. Frequency can refer to the number of resistance training sessions performed in a given period of time, as well as to the number of times a specific muscle group is trained over a given period of time.We conducted a systematic review and meta-analysis to determine the effects of resistance training frequency on hypertrophic outcomes.Studies were deemed eligible for inclusion if they met the following criteria: (1) were an experimental trial published in an English-language refereed journal; (2) directly compared different weekly resistance training frequencies in traditional dynamic exercise using coupled concentric and eccentric actions; (3) measured morphologic changes via biopsy, imaging, circumference, and/or densitometry; (4) had a minimum duration of 4 weeks; and (5) used human participants without chronic disease or injury. A total of ten studies were identified that investigated RT frequency in accordance with the criteria outlined.

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.

Size Secret #5: Neurological Overload Set

BEN PAKULSKI:  “Neurological overload set training is something I do that contributes to muscle growth and overcoming plateaus. On the final set of a given exercise — usually for each exercise in a workout — I perform four consecutive drop sets in 20% increments and try to knock off at least 5–6 reps with each weight. I find this to be a great way to overload the muscle, as well as overload the nervous system to force adaptation.

Calf Training: Build Bigger Lower Legs

Try going through a full calf-training session and then some heavy leg curls (toes pointed up). You'll notice the leg curls will be much more difficult if you pre-exhaust your calves. To mix it up, do the initial sets with a short range of motion at the peak-contracted phase, followed by partial sets using full range of motion.

7 easy ways to make chicken that are anything but boring

Sure this lean protein is a healthy eating staple, but that doesn’t mean it needs to be flavorless. Here are chicken breast recipes you’ll actually love.

Five Steps to Get the Results You Want

The ultimate step toward being accountable is hiring a good coach. However, I understand that isn’t always going to be feasible for everybody. With that said, you can still become answerable to somebody you trust in your gym. If you’re not doing the right things, they aren’t going to see any changes. This is why having somebody to look over you can be a great idea for increasing your accountability, because you want them to give you positive feedback only when you do things right. Just ensure this person you put your trust in A) understands what to look for and B) will tell you the truth!

10 Easiest Ways to Cut Calories from Your Diet

A lot of times people think they are eating a healthy meal when in fact they are not. Take a salad for example. It may be packed with loads of healthy nutrient-rich vegetables, yet covered in fatty, creamy, sugary dressing. Condiments such as ketchup, dressing, BBQ sauce, and mayonnaise may add hundreds of additional calories to your meal. That salad might not be so healthy after all. Using low-calorie condiments such as mustard, hot sauce, and buffalo sauce will give you all the flavor without the calories.

My girlfriend keeps posting scandalous pictures on social media. What should I do?

Sherman suggests: "You could say something like, 'I know it's your body and this is ultimately your decision, but I'd really appreciate it if your sexuality was only directed toward me and vice-versa. How would you feel about that boundary? Is that a deal-breaker for you?'" In the grand scheme of things, fine-tuning her pictures to be more PG should be a fairly simple compromise for her if your relationship is one of her top priorities. But if she pushes back and has no intentions to do so, you'll have to confront a different question:

Legendary Backs: Ronnie Coleman

The moments just before Ronnie Coleman hit his rear lat spread and rear double biceps were contest highlights, as ridges and knots roamed and stripes and crevices emerged, morphing his back into a new and spectacular landscape each time he moved his arms. At his best, his back was like a great symphony orchestra, big and booming, sometimes overwhelming, and yet each finely tuned part played its role precisely. On his way to a record-tying 8 Mr. Olympia victories, Coleman continually set a new precedent in back muscle and displayed an unrivaled combination of size and detail.  The often-used claim, "contests are won from behind" was never more true during Ronnie's reign as King of the Olympia.  And every grainy ounce of muscle was earned with heavy weight and hard work.   Try Big Ron's twice-per-week training program and build a legendary back of your own...

Lenny Mendonca on Twitter

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Texas Method and Power Cleans

Thinking of running the Texas method, however I'm primarily concerned with competing in power lifting so I only care about the big 3 lifts going up. How important if at all is it to incorporate the cleans into the program? Thinking of adding more pulling assistance, does anyone have any advice or experience on this themselves?

Tips for building a strong, thick neck

Sit with good posture: spine, head, and neck tall and straight. Use your left hand to gently bend your head so your left ear comes toward your left shoulder; slowly go until you feel a stretch in the right side of your neck. For a deeper stretch, rest your right hand on the floor, and walk those fingers away from your body. Or, place your entire left hand on the right side of your face (fingers right below your earlobe) and let gravity pull your neck further into the stretch. Hold at a comfortable range for 15-20 seconds and repeat to the right. Repeat 3 times per side.

Instant Muscle: Two Curls in One

Hold a dumbbell in each hand and, keeping your elbows at your sides, curl the weights up as normal. At the top, rotate your palms 180 degrees to face downward, then slowly lower the weights back to the starting position. Because you’re limited by how much weight you can reverse curl (which will always be less than what you can lift with your palms facing up), you’ll need to use a fairly light weight, but the overall muscle activation you’ll get will make up for it. The Zottman curl creates incredible tension in your biceps, brachialis (the muscle between your biceps and triceps), and brachioradialis (your main forearm muscle), leading to faster muscle growth.

Should you work out on an empty stomach?

If you’re sweating at a light to moderate intensity for less than 90 minutes, your body should have a fairly easy time transforming fat into energy, and you can have a great workout without fueling up beforehand. “Most people have enough glycogen to fuel them for that duration of exercise, and fat is also being mobilized and oxidized at a faster rate than carbohydrates at this lower intensity,” explains Katie Kissane, R.D., C.S.S.D., a sports nutritionist and the owner of My Nutrition Coach in Fort Collins, CO.

Dwayne Johnson on Twitter

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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.

48 on Twitter

Most of us want to put on size. We want quality size though. Follow these 6 keys to build muscle mass  #buildyourbody

Muscle & Performance on Twitter

Squats, benches and bent-over rows are great, but here are eight “forgotten” exercises that made our list:

We Asked 20 Women: What Are the Most Annoying Things a Guy Can Text?

Some might argue the emergence of text messaging was the greatest thing to happen to relationships. You blast out a quick note to say you're on your way to dinner, send a late-night (possibly drunken) love confession that won't wake her at 3 a.m., and keep a conversation going throughout the day that makes you both feel connected. But along the way, we've adopted some less-than-endearing habits.

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