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5 Exercises To Remind You Exactly Where Your Core Is

Break free from the basics. Take your core training to the next level with these exercises.

Prejudging Wrapup Video - NPC USA 2017

Muscular Development's Shawn Ray wraps-up prejudging from day 1 of the 2017 NPC USA Championships.

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Mr. Olympia LLC on Twitter

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Today's Workout

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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!

The fat-loss intensifier workout

The Fat-Loss Intensifier workout is not for the faint of heart. Things will start slow and easy with the horizontal cable woodchops, but that's just the calm before the storm. The deadlifts, squats, presses, chins, cleans, RDLs, and rows will completely light you up. Eat clean and you'll have no other choice but to burn fat and build muscle.

Men's Fitness on Twitter

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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 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.

10 Things She Wishes You Knew About Sex

Unlike your workout, there’s no simple science to knowing what women want. And while your girlfriend may tell her gal pals about all the things that get her going, she could be leaving you in the dark. Lucky for you, we asked a handful of women and some sex experts to get you all the details you need to truly blow her mind. You’ve upped your game at the gym. Now’s the time to boost your skills in the bedroom. Here’s what she wishes you knew about sex—and how to deliver.

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.

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.

Simple But Brutal: The Workout Plan | T Nation

There's a legendary old-school plan called Super Squats which claimed you could gain 30 pounds of muscle in 6 weeks through high-rep squatting. Now, the odds of that happening are about the same as winning the lottery. Nonetheless, working through six weeks of high-rep squats has value. If you haven't been doing high-rep squats, you'll see some significant increases in lean mass. As a bonus, you'll learn how to endure, and even appreciate, truly hard work.

Tip: Do This for 20 Minutes, Feel Great | T Nation

This takes the load off the discs in your spine and allows them to completely relax without having to contend with the forces of gravity. The bent-knees position will also take tight hamstrings out of the picture so that they don't tug on your pelvis, which will allow your back to relax further.

The Best Exercises for an Awesome Chest Pump

Since the flat bench press is the most basic mass and strength builder for chest, and not an isolation exercise, it is usually given a pass from getting a pump. People expect merely to feel fatigue from it, not pumped pecs — that, however, means they are bench-pressing incorrectly. Most likely, they are staying flat against the bench and using their shoulders and arms to press the bar up and down.

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.

Muscle & Fitness on Twitter

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Men's Fitness on Twitter

Put your core to the test with this do-anywhere set of 12 plank variations from the @humanfitproject :

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.

Arnie lends some muscle to the campaign against gerrymandering

Mr Schwarzenegger does not deny self-sorting effects: of course Californian districts become more liberal near the ocean, he says. But they are still home to some conservatives, just as some liberals live inland, and previously such voters were not counted. Strikingly, his main concern is not Democrats or Republicans “getting the shaft” in this or that state. His interest is in boosting political performance everywhere. Uncompetitive districts make legislators less effective, he says: to be precise, he compares politicians in gerrymandered seats to “overweight” people who should “go to the fucking gym”. As a governor he saw ultra-safe legislators in thrall to activists who controlled their re-selection as candidates, long before they faced general elections. He became convinced that if districts held just 10-15% more voters from the opposing party, incumbents’ calculations would change.

6 Ways to Lose Your Gut for Good

Instead, walk on an incline at a brisk pace (around 3 mph). That way, you’ll spare the fast-twitch muscle fibers by emphasizing the fatigue-resistant slow-twitch muscle fibers. Also, by staying between 130 – 140bpm, you’ll give your body a nice recovery workout to clear waste, improve your aerobic capacity, and, of course, burn fat.

2017 Summer Shred: Workout Program

This program dispels the notion that lifting  heavy is exclusively for strength gains. And while chasing one-rep maxes won’t pave the way to massive muscles, heavy lifting is important for two reasons: First, a stronger muscle can handle more reps and more weight. And since your muscles need a new challenge to adapt to grow—like more reps lifted or heavier weight on the bar—the ability to lift heavier weight for more reps will translate to more inches on your muscles over time. Second, hoisting serious poundage with compound movements like the deadlift, squat, and bench press triggers a greater release of testosterone, a key hormone that’s responsible for the growth and recovery of your muscles. The cluster sets we programmed will allow you to lift weight close to your one-rep max—and for more reps than you would normally be able to accomplish. How? By breaking up the sets into subsets (more on cluster sets below). The effect is a greater accumulation of volume and a bigger release of testosterone, which will prime your body to more efficiently build muscle and oxidize—nerd speak for burn—fat.

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.

Amino Pro by Dymatize at - Best Prices on Amino Pro - Caffeine Free!

† This price is the retail price for this product found at one or more retail websites in the last 30 days. The price may not include shipping cost, tax, sale or promotional prices, or discounts such as member pricing. Prices may change. verifies this price every 30 days.

Instagram post by Shawn Ray • Jul 29, 2017 at 2:27am UTC

Muscle & Performance on Twitter

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Everything You Know About Warming Up Is Wrong

The real break from traditional warm-ups and today's research-backed variety comes down to dynamic versus static stretching. In the past, a quick cardio warm-up would be followed by a series of static stretches held for 10-30 seconds apiece. But static stretching pre-workout has fallen into disfavor, mainly because it doesn't appear to have any real benefit in that setting. More to the point, static stretching may worsen your workout performance.[5]

Top 10 Test Boosters for 2017

Sergeant Steel is the strongest testosterone booster on the market as it combines 16 effectively dosed ingredients that support testosterone increases and estrogen reduction. It’s not often that you come across a product that combines all of the top ingredients and provides you with their proper dosages. Users have been reporting strong increases in libido, strength, sense of well being, muscle hardness, and improved recovery. If you are looking for a no-holds barred test booster, look no further than Sergeant Steel. Real all the Reviews Here


It’s time to stock up on everyone’s favorite supp. Score a deal on essential proteins by top brands like Cellucor, Dymatize, Pro Supps, and more.

10 Foods to Cure Sore Muscles and Speed Up Recovery

Add sweet potatoes to your post-workout meal and you can say goodbye to sore muscles. "The starchy vegetable replenishes glycogen stores, which become depleted after a tough workout, and are a great source of beta carotene and vitamin C to keep your body healthy and strong," Carlucci says. Bake them on the grill or slice them up and cook in the oven with olive oil and spices. Experiment with lots of salt and pepper, garlic, paprika, chili powder, garlic powder, and/or cinnamon.

Joanna Krupa Stuns in Sexy Black Bikini on the Greek Islands

The model and actress sizzled on the beaches of Mykonos Island, Greece, alongside fashion designer Dawid Wolinski.

Musclepharm Combat 100% Whey at - Best Prices on Combat 100% Whey!

COMBAT 100% WHEY is a low-carb, high-protein, great-tasting protein supplement with minimal fat and low sodium that delivers fast digesting protein sources to build and maintain lean muscle mass. Combat 100% Whey combines two of the fastest digesting, most efficient, and cleanest protein sources available: Whey Protein Isolate and Whey protein Concentrate. Whey protein has the highest bioavailability among complete proteins (protein that contains a complete amino acid profile of all 9 essential amino acids) and also has the highest absorption rate among any other proteins. Whey protein isolate is a concentrated whey protein molecule “isolated” to remove any impurities such as fats, or sugars. This process, in turn, reduces the size of the molecule making it easier for the body to absorb and faster to digest. Additionally, Combat 100% Whey is low in sodium at only 65mg per serving. This can reduce the risk of excess water retention, further ensuring that the mass that you put on is the mass that you intended.

The 2017 Starter's Guide

Hitting the gym for the first time? Here's everything you need to know about eating right, lifting strong, and committing to the best body of your life.


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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.

40 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).

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.

51 Brazilian Model Natalia Borges Shows off Amazing Body
52 12-Step Carb Loading Program
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54 Short Muscle-Belly Syndrome
55 Low vs. High Volume Triceps Training
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57 The Lean Mass 15 Workout Routine
58 Men's Fitness on Twitter
59 Do I Have Bodybuilding Potential?
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61 Men's Fitness on Twitter
62 on Twitter
63 Tip: Do This Chest Exercise Instead of Declines | T Nation
64 My Westside Story
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69 The New Football Conditioning Test
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76 Sagittarius Horoscope for Monday, July 24, 2017
77 Is Intermittent Fasting Right For You?
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80 Kai Greene on Twitter
81 A Lifter's Guide to Alcohol | T Nation
82 Terminate Gerrymandering
83 10 Shocking Things She’s Thinking About Your Body in Bed
84 Rows vs. Pulldowns
85 Examples of "Strong, Explosive" Movements?
86 Jim Stoppani's Full-Body Giant-Set Program
87 15 Ways to Gain Lean Mass
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89 Row to Grow
90 How a 330-pound dad overcame obesity and achieved an Ironman dream
91 5 Sex Toys Men Shouldn't be Afraid to Buy or Try
92 Are Toned Arms Genetic? (And Why Arm Workouts for Women Are Flawed)
93 Tip: Here's Why You Have Puny Shoulders | T Nation
94 The triceps-torching workout to triple the size of your arms
95 Is There a "Best" Way to Squat?
96 Arnold Schwarzenegger's Best Magazine Covers