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The Most Insane Weightlifting Exercise We've Ever Seen

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1
Bodybuilding.com 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

2
T NATION 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

3
T NATION 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

4
STRONG Life Ep. 87: How I Organize The Business & Training Operations at The Underground Strength Gym • Zach Even-Esh

As of now, I have 2 locations in NJ and a 3rd location in the works. It's NOT easy but nothing in life truly worth having is easy!

5
Hidetada Yamagishi 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

6
7 Myths About Six-Pack Abs

So whether you’re a workout Jedi or a padawan looking to score abs 101 tips, allow us to dispel fact from fiction when it comes to achieving those washboard abs.

7
11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

8
7 Exercises to Work Your Legs to Exhaustion

For a leg-training workout to be productive it has to be an intense and brutal session—except for a few genetic anomalies, there is no way around it. Your legs are made up of the largest muscles in your body so you gotta train heavy! Ronnie Coleman did reps with 800 pounds in the squat.

9
11 Ways to Fix Shoulder Pain

To fix your cranky shoulders, you need to find good replacement exercises, improve your posture, and move better. Here are eleven great tips (in no order of importance) that will get you feeling great again.

10
T NATION 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

11
Roelly Winklaar's Pec Punisher Workout

As you’ll see from Winklaar’s training split, he trains his chest twice a week on its own in a morning workout when he’s fresh. (He trains his shoulders later that day.) The late Joe Weider would have called this the “Priority Principle.” When you want to bring up a weak area, give it your full attention and make sure it’s not negatively affected by previous work on a tie-in muscle. “You have to be smart with how you schedule your training,” says Winklaar. “You have to think about how working certain muscle groups will affect others.”

12
5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

13
6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

14
The One Chest Move You Should be Doing

All of us meatheads are the same. We love to bench press and incline press. We have done these exercises so much that we may have had to take a break from them at times to either progress or avoid injury. The bench press is fun to do, but it is not the only chest exercise that you should be doing.

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25 Greatest Power Songs of All Time

First of all, there will be no apologies. Debate? Sure. We can debate all night. But, We’re sorry if you don’t like our picks? Never. This is our list of the 25 greatest songs of all time to get you scowling, growling and heaving iron. We surveyed former and current pro bodybuilders, we collected hundreds of staff picks, and then we made difficult choices - all so we could say without hesitation: Here are the best training songs. Ever. Songs that shoot a visceral rush through your veins. Songs that drive you outside for parking-lot lunges in the cold. Songs that have you screaming like a crazed beast as you make the squat rack your indentured servant. Find these songs. Listen to them. But most important: Play them loud. We've included it all - rock , rap , you name it. So, take a look.

16
9 Things You Didn't Know About Arnold Schwarzenegger

Arnold Schwarzenegger has one of the most recognizable names in the world. That's what comes with seven Mr. Olympia titles, a stellar movie career, and stint as the governer of California. If you're a fan, you probably think you know all there is to know about the "Austrian Oak," well, think again. Here are a few things you probably don't know about Arnold Alois Schwarzenegger -- yes, that's his middle name.

17
15 Minutes to Bigger Arms

It doesn’t take long to blast your arms and spark new gun growth. The below six exercises are to be performed as two separate giant sets (three exercises per giant set) repeated twice, which, according to my math (see below) will take you a mere 15 minutes. All the best mass-building moves for arms are included here—from chins to dips to close-grip bench. To maximize efficiency, set up all of the exercises/stations before you start the workout so you can transition quickly between them.

18
You Should Know Squat

If you want to be the best bodybuilder you can be, and you don’t suffer from chronic knee or hip issues, then you should make the squat your best friend— whether you like it or not. Below, I’ve compiled some tips to keep in mind the next time you climb under a bar.

19
Train Your Abs for Maximum Definition

Do you need to do a ton of reps to get results?

20
30 Hottest Female Trainers on Instagram

If you're like us, you're spending more time than you'd like to admit scrolling through Instagram looking at funny memes, shareable quotes, and people with bodies that'll motivate you to bring everything you've got to your workout that day. Since we’re spending so much time in the app (and posting on our Instagrams @ MuscleandFitnessHers and @ Muscle_and_Fitness ) the obvious next step is to make sure that we're following women who inspire us with their badass workouts and fit physiques. Here are the top female fitness trainers we're crushing on in Instagram (in no particular order) that we think you'll want to follow, too!

21
Straight-Up Ab Blast Workout

Three of its four exercises target the lower abs directly via movement of the lower body while the upper body remains stationary. Since the bottom portion of the six-pack is typically the toughest to bring out, we’ll put a little more focus into developing that area. This workout wasn’t designed to be an afterthought that can be thrown in at the end of any chest or back workout.

22
Sagittarius Horoscope for Sunday, July 24, 2016

Sunday, July 24, 2016 - Your mind is like the sea that has washed over the tide wall and your thoughts are breaking the molds of containment. Although it feels as if nothing can stop you now, your confidence borders on denial. It's a bad idea to disregard the laws of the road or the rules of engagement today. But you might feel even freer once you agree to color within the lines. Ironically, sometimes the right constraints grant you the independence you seek.

23
The Legendary Triceps of Kevin Levrone

Then there were his stupendous triceps. The upper lateral and long heads were so enormous they gave a rare “hang” to his arms, even in his side chest pose. Yet another interesting thing about the two-time Arnold champ was how remarkably strong he was. There’s a video of him benching 495 for a triple less than two weeks before the 1998 Olympia. Levrone believes too many bodybuilders rely on isolation when they should be hoisting heavy metal in the compound basics.

24
6 Best Shoulder-Saving Exercises

Thankfully, most shoulder issues are preventable. Unfortunately, most people would rather drive cross country with ABBAs greatest hits on loop than attempt a prehab exercise. Perhaps you are a “bench press every day” outlier with shoulders that would make a Cirque du Soleil performer envious. For the rest of us, chances are some prehab and soft tissue work would serve your shoulders well.

25
Chris Hemsworth's God-Like Thor Workout

Hemsworth in particular was a model of consistency, and the physique he built has made “Chris Hemsworth Workout” the top search suggestion when you punch the actor’s name into Google. The Internet, though, is a minefield of shameless, click-baiting “Thor Workout” imitators. Fortunately, you don’t need to look any further than the full, unabridged template we present here, with exercises demonstrated by IFBB physique pro Sadik Hadzovic. So get ready to hit the gym, and remember: There are no shortcuts.

26
6 Best Fats for Losing Fat

Yes, you need to eat fat to lose fat. But not bacon and fries. Here's what needs to be on your plate.

27
8 Things You Need To Know About Your Abs

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

28
7 Presses for Pumped Delts

That’s because maximizing growth on all three delt heads requires some degree of overhead pressing . Overhead presses allow you to overload your delts with heavy weight, which calls more total muscle into play and increases growth hormone release. Each of your shoulder workouts – unless you are limited by injury – should begin with one or two presses. This handy guide lays out some options that you can rotate in to keep things fresh. By swapping out your presses, you can slightly alter the muscular emphasis and keep your delts from getting too comfortable.

29
The Winning Ways of Heath and Buendia

We incorporated FST Super 7 supersets done with 45 seconds’ rest, which increased intensity fourfold. FST Super 7 is a variation of my standard FST (fascia stretch training), a protocol that calls for the use of medium or heavy weight for seven intense sets and 30 to 45 seconds’ rest between sets.

30
Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

31
The Physiques and Journeys of Sergio Oliva Sr. and Jr.

“Go to the mic. Make a speech—a thank-you speech,” Wayne encouraged. The crowd was awed into silence as the colossal icon, holding his tiny namesake, approached the podium. In his heavily accented English, the Cuban-born Oliva gave a proud but gracious speech. Its most rousing moment was when he stated, “It no matter what happen tonight—eighth, 17th, or 20th—I forever be the Myth. And I hold in my arm Sergio Jr., the next Myth.” The crowd roared. Only much later would that last part sound like the anointing of bodybuilding’s next chosen one. At the time, it was merely a father acknowledging what mattered most. No one, least of all the senior Sergio, felt that infant could eventually build a physique comparable with the icon many still regard as the greatest bodybuilder of all time. Most likely, he would never again appear on a bodybuilding stage. After all, how do you follow a myth?

32
Do This, Not That: 6 Better Muscle-Building Moves

Do This - Everyone loves the barbell bench press but it’s less utilized cousin, the dumbbell bench press is a great chest developer that also trains shoulder stability. You can also change hand positions very easily with dumbbells (for example, going with a neutral grip with palms facing each other) in a way you just can’t do with a bar, giving you a lot more variety. And given that you don’t have a bar to touch your chest, you can get a bit more range of motion out of the dumbbell variation.

33
17 Foods You'll Find in Any Fit Guy's Fridge

You’re no dummy—you know that processed food is a no-go, and that whole foods are essential. You understand that cereal every morning won’t build you a six-pack and pasta for dinner isn’t going to sustain any kind of muscle definition. But in case you tend to wander aimlessly up and down grocery store aisles, we’ve consulted a few experts to round up specific foods every fit guy should keep in his fridge.

34
5 Plyometric Exercises for Rapid Weight Loss

Fire up your metabolism and shed pounds with an intense plyometrics workout.

35
10 Metabolism-Boosting Tips

Competitive bodybuilding nutrition plans are typically divided into two distinct phases: off-season mass-gaining diets and pre-contest cutting diets. But what if you don’t want to alternate the two eating strategies because competing onstage is not your immediate goal? In other words, you want one plan that combines the best of both worlds so you can look as large and lean as you can year-round. That’s what the 10 tips on the proceeding pages will do.

36
8 Best Cable Exercises for a Big Back

Want a huge, attention-grabbing upper body that shows off your muscles and strength even under a boring T-shirt? You need to focus on building a big back. Hammering the side of your upper body that you can’t see in the mirror will do more for your physique, athleticism, and power than another bicep curl ever could.

37
5 Ways To Burn 500 Calories

If we told you there was a way to burn more calories — in this case, a whopping 500 in just one workout — boost fat loss, enhance muscle gains and improve your cardiovascular fitness without having to endure another long-winded weight-training and treadmill session, you might grab your phone and dial the consumer fraud hotline. But this is one of those rare occasions when the idiom “it seems too good to be true” would fall on deaf ears. And if you’re looking to take your fitness and fat-loss efforts to the next level without spending more time in the gym, you’ll want to add some of these high-intensity activities to your already-solid foundation.

38
Attack Your Abs With These Fat-Burning Moves

Technically, you don’t need any equipment to train abs . Your own body weight and some open floor space are all it should take. But that can get old after a while. Not to mention, there are various pieces of gym equipment that are great for making your abdominals work just a bit harder for new gains in strength, shape, and overall core stability. A few of our favorites: a decline bench, a medicine ball, and a Roman chair. These three in particular have been around since the Arnold, Zane, and Draper days, and for good reason.

39
Death to the Bulk and Cut Diet

It’s time to break your vicious 24/7 eating cycle. This is where some short fasting— abstaining from eating for 12–24 hours— comes in handy. Before you dismiss it, open your mind and consider the logic. What happens when you don’t eat for a few hours? With no food, your insulin levels are low. When insulin is low, the body shifts to using more stored fat for energy; this is why fasting can be so useful in stripping body fat. Fasting has also been shown to increase carbohydrate metabolism, lower your risk of heart disease, reduce inflammation, and provide other anti-aging and longevity benefits.

40
Arnold Schwarzenegger's Secret to Tree Trunk Legs

Arnold’s early training wasn’t sufficiently high in volume. “For many years, I did only five sets of squats when I really should have been doing eight…[and] I did not put enough weight on the leg-press machine,” he said. “Once I realized my mistakes and corrected them, my thighs began to grow thick and massive.” At his peak, Arnold did at least 20 working sets for legs and took each set except his warm-ups to failure. This high-volume approach helped him put on the size and build the strength (his best was a 400-pound squat for eight reps) that turned around a weak bodypart.

41
Steve Kuclo’s Shoulder Assault

It’s not about the weight. Steve Kuclo hoists heavy metal, but it’s not about the weight. He grows his shoulders by utilizing impeccable form and stressing the targeted deltoid heads on rep after rep. Lots of reps. Though he does only four exercises for delts, he racks up as many as 300 repetitions in each delt workout. That’s about twice the total for most bodybuilders, including Mr. Olympia. But, as Kuclo explains, he feels that higher reps and proper form are the keys to shoulder growth. It’s not about the weight. It’s all about the muscle.

42
9 Unique Muscle-Building Meals

Bored of the same-old bodybuilding foods? Eating well can be boring and extremely monotonous. Spice things up with these 9 unique muscle-building meals! Each meal contains the proper amount of macronutrients you need to burn fat or build muscle. The best part of it all, these meals can be done in 15 minutes or less!

43
How Much Cardio Can I Do Without Losing Muscle?

We talked to Joe Holder, S10  performance trainer, Nike trainer/run coach, and founder of The Ocho System, to show you how to incorporate cardio in a way that enhances your training without stripping away any of your hard-earned muscle.

44
Hardgainer Arm-Building Tips

Check out these hardgainer tips to finally see some results in your arm training.

45
6 Signs Your Arm Workout Isn't Helping You at All

You probably think your biceps and triceps are making gains from your routine—but what if you're just wasting your gym time?

46
T NATION 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

47
7 Reasons Every Guy Should Do HIIT

The main emphasis for someone new to HIIT should be a routine that goes hard for 60 seconds and then breaks for 1-2 minutes, depending on the exercise involved. As you get accustomed to HIIT, you can lower the rest-to-work ratio from 3:1 to 2:1 and eventually even 1:1. During the high-intensity interval, your goal should be to have your heart pumping at 85 percent of its maximum rate. In simple terms, on a scale of 1-10 of ease of breathing, you want to be at 8-9.

48
The Best Abs Exercises to Get Built for the Beach

in New York City.  “Otherwise you use your hip flexors or put unnecessary stress on your lower back.” And getting injured is not going to get you any closer to seeing those abs. So, Tamir has provided a tip for how to progress each one of these awesome six-pack-making moves. Try level one of each of the following four moves first—once you master them, make it harder with the progression given.

49
10 Proven Metabolism Boosters

But don’t count on your workout alone to keep your metabolism humming on high. If you’re seated at a desk for most of the day, your burn rate can slip into slow-mo. "A desk job is the metabolic equivalent of sleeping all day," Olson says. The more you get up and move about, the more calories you'll expend and the higher your metabolic rate. Try taking walking breaks every hour or do 20 jumping jacks every 20 minutes. (Close your office door if you're lucky to have one or use the stairwell in your building.) Or download StandApp (iTunes), a 99-cent app that not only reminds you to get up at least every hour but also provides 30 office-friendly exercises you can do right at your desk.

50
The Gain Without (Shoulder) Pain Workout

Although the pain is felt in the shoulder, the root of the problem is usually more widespread. The chest, back, and biceps muscles all traverse the shoulders, so every upper-body workout activates the rotator cuff to some extent. Unfortunately, many of the exercises we do for these body parts cause internal shoulder rotation. There is a mismatch between the internal and external shoulder rotators. Guys who hammer their pecs and lats are potentially storing up problems by overtraining their internal rotators and neglecting their external rotators.

51 10 Ways To Burn Fat And Keep It Off For Good
52 The Best Clean Eating And Muscle-Building Food Options
53 8 Tips to Burn More Fat
54 Build Muscle and Burn Fat in 30 Days
55 25 Ways to Improve Your Workout
56 T NATION on Twitter
57 10 At-Home Teeth Whitening Products for a Brighter Smile
58 30 Surprising Ways to Burn Fat Daily
59 11 Best Snacks To Crush Your Cravings
60 The Pain-Elimination Workout
61 The 10 Best Chest Exercises of All Time
62 Straight Up Abs: Feel the Pain
63 10 Full-Body Exercises that Use Battle Ropes
64 Lou Ferrigno's 10-Step Guide to Monster Mass
65 Acid Trip
66 Flex Lewis: How to Grow Subborn Pecs
67 The 10 Commandments of Bodybuilding
68 Running Shoes: The Best Light-Weight Pairs for Summer 2016
69 The Best Exercises to Target Your Love Handles
70 The 10 Best Stretches For Men, According to 10 Trainers
71 20 Rules for Staying Fit, Strong, and Ripped
72 Two of the Most Powerful Workout Tips You Will Ever Use
73 T NATION on Twitter
74 Best Running Shorts for Men 2016
75 Hardcore Waist Whittlers
76 7 Killer Core Moves for Sleek Abs
77 How To Do A Burpee
78 Reinventing Dessert: Espresso Chocolate Brownies
79 Build the Perfect Home Gym on Any Budget
80 5 Bad Habits that are Ruining Your Training Results
81 T NATION on Twitter
82 Instagram photo by Pauline Nordin • Jul 25, 2016 at 4:48am UTC
83 15 Exercises to Develop the Best Traps in the Gym
84 Instagram photo by Phil Heath • Jul 25, 2016 at 4:22am UTC
85 O'Hearn Supplements on Twitter
86 T NATION on Twitter
87 The Best CrossFit Workouts for Beginners
88 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼🐅 • Jul 25, 2016 at 3:17am UTC
89 The Unstoppable Force of Change
90 Where Do I Start? (With Pics)
91 My Fave Way to... Build Strong, Lean Legs
92 Instagram photo by Shawn Ray • Jul 25, 2016 at 2:35am UTC
93 Sam Sipes on Twitter
94 Mike Dixey on Twitter
95 Carbon on Twitter
96 Instagram photo by Pauline Nordin • Jul 25, 2016 at 2:23am UTC
97 Fat Loss Mistakes (and How to Lose Weight For Good)