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Stop Going Heavy on These 3 Exercises

If you've been chasing 1RM strength in these movements, you're barking up the wrong tree. Stay pain-free and get better results by switching to these three exercises!

Watch: The new trailer for 'Thor: Ragnarok' is as metal as you would hope

The end is nigh, but Thor isn't alone.

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Why Everyone Hates Personal Trainers | T Nation

Maybe this personal training thing isn't what you imagined. You need to come to grips with the fact that you probably can't be like T Nation contributor and personal trainer Ben Bruno, who was training fishermen (I'm assuming) in Boston and would go home stinking of scrod and haddock, and then, urged on by his kin who said, "Ben, move away from here, Califor-ney is the place you oughta be," loaded up the truck and moved to La La Land.

Dwayne Johnson on Twitter

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The Elimination Workouts: 3 routines that reconstruct your body

You can't spot-reduce, but you can muscle-produce. Rebuild your skinny chicken legs, flabby man-boobs, and pudgy love handles for good with these no-nonsense regimens.

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: The Ultimate Back-Building Deadlift | T Nation

Ramp up to a 6 rep max, then do 3-4 working sets at that weight. At 6 reps it's still heavy but doesn't overstress the nervous system. This keeps it out of the 90% zone and allows you to keep the exercise in rotation longer. The ramp also helps slowly build grip strength and allows you to autoregulate when it comes to the weight you should be using that day.

The 6-week Model Body workout plan

Morello's take on a "quality workout" is built around large, compound moves—the pillars of your programming—followed by a series of isolation exercises for the finer detailing . The program is structured into splits for a total of four workouts, with a day of rest in between each. For example: Monday is chest and triceps, Wednesday is legs and abs, Friday is back and biceps, then Sunday is shoulders, traps, and abs. The cycle begins again on Tuesday the following week. To focus solely on hypertrophy (or muscular size) vs. strength or power, do 8–12 reps for each exercise.

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.

Top 10 sexiest photos of Jennifer Lopez

The wildly successful actress, singer, fashion designer, and producer has never looked better—and we've got the jaw-dropping pics to prove it.

Mr. Olympia LLC on Twitter

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Today's Workout

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Tip: The Forward Head Posture Fix | T Nation

FHP can kill your gains. In one study, researchers concluded that performing lifting exercises with forward head posture makes the problem worse. If you already have FHP and continue lifting, you're causing greater injury to your neck which will result in more chronic pain.

Muscle & Fitness on Twitter

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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.

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.

iPhone 7 — The Rock x Siri Dominate the Day — Apple

You should never, ever, under any circumstances, underestimate how much Dwayne Johnson can get done in a day with Siri. Follow the world’s busiest actor and Siri as they dominate the day. Learn more about Siri at

The Perfect Penis According to 105 Women

Study authors sent out a questionnaire to the women (ages 16 to 45) asking them to rate eight penis parts by level of importance. Then those women observed, judged, and rated images of men's penises on a scale from one to five.

17 Shawn Ray

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Vancouver's 45-minute challenge and ketogenics with JR Bourne

The actor shares his favorite off-set workout, plus what the keto diet has done for his body.

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.

9 Best Exercises You're Not Doing

Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.

25 Foods You Shouldn't Eat

Right now, you probably have about 17 cans of soup stacked in your pantry or cupboards from the last time they were on sale for $.99. Yes, they’re cheap. Yes, they’re convenient. Yes, practically a monkey can open and cook them. But, no, you shouldn’t be eating canned soup on the regular. The infinite shelf life should be your first clue that it’s terrible for you, and has enough sodium to sky-rocket your blood pressure. Most are so processed, nearly all of the nutrients and health benefits have been zapped out.

The 11 Strongest Women of All Time

Accomplishments : Aneta Florczyk started her career in powerlifting at age 16. In addition to earning the title of Europe’s Strongest Woman in 2004, she was also named World's Champion and World's Strongest Woman in 2003, 2005, 2006 and 2008. She’s won the competition more than any other woman in history, according to Guinness World Records. In addition to this world record, Florczyk also holds a Guinness World Record in lifting up adult men overhead (that would be 12 men in two minutes).

8 Best Non-Bench Chest Exercises

Just because it’s chest da y doesn’t mean you're relegated to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength, it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth in PECtacular fashion.

Dymatize ISO100 at Best Prices for ISO100

Dymatize ISO-100 Whey Protein Flavor – Orange Dreamsicle This protein is delicious! I mixed it with orange juice and the flavor combination was fantastic! Between this and the chocolate coconut I honestly think I have found my new go-to protein powder. I prefer 1 scoop of powder with approx. 16 oz of orange juice. In this case, I used Tropicana, but I’m sure others such as Simply Orange would work just fine. This protein is very smooth. Unlike the BCAA powder and the Perfect Preworkout powder, there are some additional additives for color, but it is not a big deal. Each scoop contains only 110 calories and only 2 grams of carbs. You also get 25 grams of protein with each scoop as well. I like the fact that this is not carb heavy or high caloric. Personally, I think 110 calories is very good for a protein that taste this good. Mixability was not a problem. The orange juice/dreamsicle protein combo had no clumps with a few hard shakes from a Perfect Shaker cup and it also worked just as well with a Blender Bottle. There is heavy foaming, but like the BCAAs, it also goes away shortly after sitting.

Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

6 ultra-refreshing grooming products to keep you cool when it's hot as hell: Summer 2017

These body essentials feature revitalizing menthol, peppermint, and aloe so you can feel fresh on the muggiest, most insufferable days.

The Go Small to Get Big Arms Workout

Take a look at the workout below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more. Gaining mass and size is all about priorities, and if your objective is to build bigger arms, start with big moves and finish with smaller ones.

Best Pre-Workout Protein Option

It’s important to keep it lean. Fat delays stomach emptying and  slows down the whole digestive process. That means nutrients are released in a slow trickle instead of the rapid surge you need for your training. Instead of cheese, oil or  butter for flavor, use chopped tomatoes, vegetables, herbs and spices. As you’d expect, red meat isn’t good pre-workout fare. Some  cuts, at 40-60% of calories from fat, take a long time to digest, and you’re better off with cooked egg whites, lean poultry or fish. – FLEX

Muscle Maturity

History's best bodybuilders—defined in this case as those who enjoyed success over a relatively long period of time—have been blessed by two things, one more obvious than the other. The first is an exceptional genetic blueprint that boasts among other traits a perfect skeletal structure, a naturally narrow waist and a volcano-hot metabolism that incinerates unwanted body fat around the clock. But the second factor is more nebulous and perhaps more elusive: extraordinary luck. That’s because consistent placings are also the by-product of injury-free training, a stress-free home life, and relatively few distractions.

Build Lean Muscle By Carb Cycling

Carb cycling is very simply the idea that we alternate between high-carb and low-carb days depending on our activity level for the day. On intense lifting days we eat a high-carb diet, and on rest or low-intensity days we eat a low-carb diet. It sounds simple…because it is.

Brazilian Model Natalia Borges Shows off Amazing Body

Take a look at this head-turning beauty as she strolls along a beach in Miami.

12-Step Carb Loading Program

When depleting carbs for five days, you should train with higher reps — 12-18 per set — and perform 50% more sets than normal. For example, if you normally perform 10 sets for biceps, go to 15 total sets (50% more volume work) and aim for 12-18 reps per set. Of course, you’ll have to decrease the weight in order to hit that volume. However, the goal here is to lower carb reserves, and volume work is tremendously effective in doing so. It all goes back to supercompensation. The more carbs you can deplete, the greater amount you can store during the carb-up process, leading to biggerand tighter-looking muscles.

Tip: Increase Growth Hormone by 1700% | T Nation

Growth hormone (GH) is a big deal to lifters. If you have enough of it coursing through your veins, or if you can somehow increase levels of it through supplements, drugs, or actual GH injections, you cause fat cells to dump some of their cargo and stimulate your liver to produce insulin-like growth factor 1 (IGF-1), which promotes muscle growth.

Short Muscle-Belly Syndrome

Biceps consist of two bundles of muscle fibers that attach to the radius and scapula via tendons. The proportion of muscle to tendon can vary greatly from person to person. Franco Columbu, for example, has fairly short biceps muscles, while yours truly has biceps of average length. Then there are the Bill Grants of the world, whose biceps seem to reach down to the crook of their arms. Where yours fit in the scheme of things is determined solely by your preprogrammed genetic code. In other words, thank (or blame) your parents.

Low vs. High Volume Triceps Training

Keep in mind that I would usually perform triceps exercises after hitting chest, so my triceps would be fairly fatigued by the time I got to them. The triceps are fairly small bodyparts anyway and, as such, should never be trained with the same number of sets you might use for back or chest. Although the total sets should be kept low, the intensity of your triceps training should be high.

36 Shawn Ray

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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.

Kai Greene 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

'Total Divas' Adds Alexa Bliss, Nia Jax, and Carmella in Season 7

'Total Divas' Adds Alexa Bliss, Nia Jax, and Carmella in Season 7

Men's Fitness on Twitter

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Sagittarius Horoscope for Monday, July 24, 2017

Monday, July 24, 2017 - You might believe you’re invincible today as you naively proceed along your path to success. Your goals are set high and your current strength is your unwavering self-confidence. Unfortunately, you can’t hold this level of enthusiasm forever. Your positive attitude develops a few weak spots that reveal your vulnerabilities. Nevertheless, you may need to step into a discussion on your own behalf. Instead of using your authority to shut down a conversation, open it up by asking meaningful questions. Queen Rania of Jordan said, “We are stronger when we listen, and smarter when we share.”

Is Intermittent Fasting Right For You?

Limiting the hours when you can eat helps you eat fewer calories overall. Think about it: let’s say your plan for weight loss required you eating 2,000 calories per day. It’s going to be easier to stick to that goal if you can only eat for an 8-hour window in a day as opposed to 14 hours. When you consider fat loss alone (more to come on the other health, longevity, and disease-fighting benefits), intermittent fasting provides an easy-to-follow structure that naturally creates habits that make it harder to overeat. Can you still over-eat within a limited time window and gain weight? Of course. But that’s the case with any eating approach. But instead of thinking about how many meals to eat, you just set a start time and stop time to your meals, and then eat in a way that feels best for you — assuming you stay within the amounts that you should be eating.

Tip: The Mineral That Treats Depression & Anxiety | T Nation

If you're low in this mineral it could bring on the symptoms of depression or make them worse. Here's what you need to know.

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.

Conor McGregor on Twitter

McGregor Sports and Entertainment and Universal Pictures have teamed up to bring you "The Notorious" Coming soon, to a theatre near you!

Squat for Size

In theory, it’s as primal as using a bone for a toothbrush — you drape a bar loaded with weight on your back, crouch down and explode up. Easier said than done. Executing the squat properly is anything but basic, so here, FLEX provides a step-by-step guide, plus tips. Get ready to fill out your pant legs!

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