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http://www.giftedathletics.com/

Follow me along during my 2012 off-season and pre-contest preps in a never before seen format with over 95 minutes of 12 grueling workouts plus...

Rasheed Oldacre's Post-Win Interview - NPC USA 2016

Super-heavyweight & Overall bodybuilding winner Rasheed Oldacre talks with Muscular Development's Shawn Ray about his win & what he needs to work on in the future.

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1
Sagittarius Horoscope for Tuesday, July 26, 2016

Tuesday, July 26, 2016 - Although the idea of less involvement with others sounds great today, you might find it challenging to retreat into your private world. Nevertheless, you have a specific list of chores to finish and you don't want to be distracted by everyone else. Thankfully, you can accomplish an amazing amount of work in a very short time if you concentrate on your goals. Mental Mercury's trine to ingenious Uranus in your 5th House of Creativity triggers so much innovative thinking that you will emerge the hero with time left over for rest and relaxation.

2
Legendary Backs: Joel Stubbs

When, after his pro debut, FLEX put a then-unknown airline pilot on the December 2005 cover with the provocative question “Best Back Ever?” many balked at the alleged heresy of even asking. The bodybuilding community has now caught on to what we first saw. The 6'3" Walking Wall has bodybuilding’s all-time broadest back and perhaps its most phenomenal pose when he unfurls (and unfurls and unfurls) his rear lat spread. Best back ever? It’s open to debate.

3
Expanding the Rib Box

Along with other past bodybuilding greats like Franco Columbu, Frank Zane, Lee Haney, Tom Platz, Tony Pearson, Boyer Coe, and Bertil Fox, Arnold Schwarzenegger knew the value of training to expand his rib box. Investing considerable time in training and expanding the rib box was done because they knew that it would make all the difference once they began comparative posing. This even applied to bodybuilders who were seemingly less impressive at first glance or in repose: When the rib box was fully expanded, especially with any arms-overhead pose, they looked completely different. In fact, Tom Platz was a great example of a guy who had relatively narrow and unimpressive genetic upper-body structure, but managed to expand his rib box to the point of Olympia-caliber respectability.

4
Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

5
After Shock: Brian Casad’s Amazing Transformation

Casad started slowly, making one adjustment at a time instead of trying to fix everything right away with some crash diet that would be hard to stick to (“I hate diets,” he says). The first things he cut were the lunches. Rather than go out to eat, he’d go for a run, grab a light salad, then head back to work. “I’d bring gym clothes with me to work, and there was a running trail out by our office, so I’d go out and run a mile or a mile and a half here and there. And then I’d go get a quick lunch, but something lighter. That’s kind of where I started making adjustments.”

6
How To Do A Burpee

What’s the best way to crank out 30 full-body blasters in a row? Strength and conditioning coach Carl Paoli has a secret: Add a bowing and piking action to conserve energy. “A less dynamic [standard] burpee style is valid if you want to focus on developing [upper- body] strength,” says Paoli, “but bowing allows you to focus on skill,” which can up your reps. So scrap every- thing you think you know about burpees and take it from this elite gymnast turned strength coach.

7
10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

8 Official Muscular Development Magazine | Facebook

More Videos by Official Muscular Development Magazine

9
10 No-Heat Lunches to Take To Work

Tired of waiting an extra 20 minutes for your coworkers to be finished with the microwave? Or maybe you’re over the same three frozen meal options you have stocked up in your freezer. For a healthy and simple lunch, try out one of these easy lunch recipes, none of which require a reheat! 1. Pineapple Chicken Salad Wrap: The pineapple and Greek yogurt give the chicken salad a wonderful, irresistible sweetness that will leave you refreshed and satisfied. Pack the ingredients and wrap separately and assemble it at work when lunch rolls around! To get the recipe, click here. PinterestShare Link: 2. Asian Quinoa Salad: It’s delicious, healthy, and looks so pretty when it’s made that you won’t want to eat it (too bad you won’t be able to resist). This salad has edamame, red cabbage, carrots, red pepper, cucumber and cilantro, but is very flexible to add some of your favorite veggies. Click here to get the recipe. PinterestShare Link:Photo Credit: Two Peas and Their Pod 3.

10
4 Moves for Bigger Traps

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout. But to really build some shirt stretching traps, you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.

11
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

12
Velocity Diet® Supplement Package - Biotest

The Velocity Diet arms you with all the weapons you need in this war on body fat, bad habits, and soft muscles. The plan of attack is in your hands — or will be, as soon as you download the book included in the package.

13
NITRO-TECH by MuscleTech at Bodybuilding.com - Best Prices on NITRO-TECH!

Nitro-Tech is a scientifically engineered, enhanced whey protein formula designed for all athletes who are looking for more muscle, more strength and better performance. Nitro-Tech contains protein sourced primarily from whey protein isolate and whey peptides – two of the cleanest and purest protein sources available. Other whey protein supplements might have only a few grams of these highly bioavailable and easily digested proteins. Nitro-Tech® is also enhanced with the most studied form of creatine for even better gains in muscle and strength.*

14
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

15
Get Pumped! Your Top 25 Workout Songs

Motivation is the key to keeping you primed to keep pushing heavy weight in the gym. And what better motivator is there than music? We asked the experts--our dedicated  Muscle & Fitness fans--what music makes their heart rate rise and gets them pumped to hit new PRs, and you answered. Here are the top 25 workout songs for every musical taste.

16
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

17
T NATION on Twitter

Don't let your lower back be the limiting factor in the front squat. Try them like this: https://www.t-nation.com/training/tip-front-squat-on-the-smith-machine … pic.twitter.com/YDV8dGpHF7

18
CutAndJackedShop.com - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet CutAndJackedShop.com - The Motivational Gym Shop Your cart (0)

19
T NATION on Twitter

Get it up! Use these 6 lifts to fix your overhead press: https://www.t-nation.com/training/6-lifts-to-fix-your-overhead-press … pic.twitter.com/mvIqOesgHj

20
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

21
T NATION on Twitter

Try this method if you're fed up with not making progress: https://www.t-nation.com/training/tip-try-whole-body-ladder-workouts … pic.twitter.com/jk2E8fcDgm

22
The Rock

As Dwayne "The Rock" Johnson begins his YouTube career, his good friend Lilly Singh AKA iisuperwomanii gives him a tour around the remote volcanic island where all of your favorite videos get made!...

23
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

24
T NATION on Twitter

5 things you can learn from your great grandfather (if he lifted weights): https://www.t-nation.com/training/5-timeless-lessons … pic.twitter.com/Vxu6PduFB0

25
T NATION on Twitter

Want impressive traps? These beat the crap out of traditional shrugs. Do them: https://www.t-nation.com/training/tip-make-this-exercise-for-traps-even-better … pic.twitter.com/L0wA8eAZ1L

26
Best Training Shorts for Men 2016

Whether you're a crossfitter looking to nail a PR or an  amateur interested in making strength gains, it's important to find a slim-fitting short (so that excess fabric won't get in your way) that includes specific features like sweat-wicking or quick-drying abilities to minimize moisture, smoothly bonded seams to prevent chaffing, an elastic waistband with a drawcord for a secure fit, mesh lining to deliver airflow, multiple pockets to stash your belongings, antimicrobial properties to ward off bad odors—and finally—a breathable internal boxer brief to hold it all together.

27
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

28
Maruwaan Moses on Twitter

@MrOlympia08 I was super excited to download the 3rd installment from your youtube channel! Love it Dex!

29
Mike Titan O'Hearn on Twitter

You know what's great about life? Every day that we wake up, we have the chance to do amazing things. #DontWasteTime

30
The Facts (and Fiction) on Fat Loss

At some point, you just have to set the record straight and debunk all the nutritional myths floating around out there. But here’s the catch: some of those so-called myths are actually true! But which ones? To help you make sense of all the confusing rhetoric going back and forth, we’ve compiled 10 of the most common fat-burning quandaries and sought to apply one of two simple labels to each: fact or fiction.

31
Training Mistakes Part 1

After the bench or deadlift, pick three to four special exercises for both lifts. For benching, the lifter should do two sets of dumbbell presses in one of four angles, with moderate weight. For example, you could perform dumbbell presses for 50 pounds for easy sets of 15 reps, then triceps extensions, followed by upper back and lats, and finally rear and side delts. For deadlifting, do reverse hypers, inverse curls, rows, and abs.

32
5 Reasons Your Workouts Aren't Working

With the current state of the U.S. obesity epidemic, cardio certainly shouldn’t be demonized, but if your main focus is building strength and size, it shouldn’t form the backbone of your training. Steady state cardio at a moderate pace helps to build heart strength, but it also tailors your body towards type I muscle fibers – those with the least potential for growth. Your cardio training should mimic your strength training. That means the bulk of your time on the treadmill should involve intervals that feature brief periods of intense activity followed by recovery periods of light jogging or walking. The high intensity intervals allow you to increase muscle-building hormones and hit the bigger type II muscle fibers all while offering a great cardio workout .

33
Summer Olympics 2016: What 17 Olympians Say About Training for Rio

The star athletes of the Olympic Games tell us about their intense training, their favorite workouts, and what it takes to win gold.

34
Tip: How to Make Fast Strength Gains in 4 Weeks | T Nation

This training split can produce rapid strength gains even in experienced lifters. We're talking 50-plus pounds added to your powerlifting total in one month. It's extremely draining however, and most people should only follow it for 4-6 weeks.

35
T NATION on Twitter

Got a lady-friend who hates lifting? Use this to help her see the light: https://www.t-nation.com/training/get-your-girl-to-lift … pic.twitter.com/HP8ROD7yo6

36
Why the 2016 Rio Olympic Gymnasts' Bodies are So Much More Muscular

You know you have to get in certain macros if you want to put on muscle. So do the guys on the 2016 Olympics team. “We’re paying more attention to what we’re eating—along with our training—that helps us increase muscle size as well,” confirms Dalton. But the guys in 1984? Not so much: “The only thing we ever worried about was what we were going to eat the night before the meet.  A lot of people wanted to eat a huge carb dinner just because that’s what we thought was supposed to help us. And where did we learn that? Just anecdotal evidence, people talking, it really was incredibly unsophisticated,” says Daggett. That’s not to say it was “bad” at all—that was just where the latest in science and high performance research was then. The 2016 guys are lucky in a sense, but just wait until 2048. We can only imagine what insane science will be available then to guide athletes in training and nutrition. It’s almost certain that what we’re doing now will seem quite unsophisticated as well.

37
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

38
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

39
T NATION on Twitter

Train your shoulders heavy and still not getting results? Here's what you're missing: https://www.t-nation.com/training/tip-heres-why-you-have-puny-shoulders … pic.twitter.com/8gbNIiNBII

40
The Ultimate Glute Workout

Getting it is another matter, since this is the spot where women tend to hold the most body fat for the longest time. Thankfully, Kim Oddo, celebrity trainer to the fitness stars, and IFBB figure pro—and mother of three—Cheryl Brown are here to show you how to kick your own ass into the shape you want with 10 butt exercise moves specifically designed to improve your bottom line.

41
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.

42
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.

43
Five-Day Workout Plan: Timeless Bodybuilding

Working out has gotten so complex. So many classes, so many new pieces of equipment, supplements—even the clothing. Options are great, but sometimes you just need someone to give it to you straight. If your number one goal is to build muscle and burn fat to look and feel better—at the end of the day—you’re bodybuilding. Like I said, there’s many different ways to get there but this is a surefire, straight-forward way of getting it done—and very effectively.

44
Best Budget-Friendly Sunglasses for Men 2016

1. Choose your colors carefully, especially when you start cruising for shades under $40. Because the lighter the frame, the more apparent the detailing and quality becomes—and if you’re paying under roughly $40, then the material will likely be plastic (which is pretty flimsy compared to the standard acetate or metal frames which are more durable). If you want a colorful option, stick with a subdued hue like gray, brown, silver, or blue. If you want a tortoise shell tone, be sure it's compact in design (see slide two). Otherwise, nothing beats the simplicity and elegance of black. 2. Keep it classic. Stick with these tried-and-true styles: a wayfarer, aviator, clubmaster, or round silhouette. 

45
12-Week Plan for a Massive Chest

Your first working set for flyes should be for 12 reps, struggling, but not straining, to get the last one. Remember: Your pecs are in a vulnerable position here. Concentrate on control. Keep your pec muscles flexed and taut throughout the set. Lock your arms in a nearly straight position, with only a slight crook in your elbows, and hold the dumbbells level at all times. Resist as you allow your pecs, not your shoulders, to lower your arms out to your sides and down to horizontal or slightly lower. Likewise, use your pecs, not your shoulders or arms, to raise the dumbbells, beginning by contracting your pec muscles at their centerline tie-ins, then gradually enlist the rest of the muscles by working the contraction toward the outside of the pecs.

46
6 Sex-Boosting Foods

Plant foods are packed with nutrients and low in fat," says Leslie Bonci, M.P.H., R.D., director of sports nutrition at the University of Pittsburgh Medical Center. "As a result, they help keep the arteries unclogged and help prevent both heart disease and erectile dysfunction."

47
T NATION on Twitter

Hit it hard. This is how you do two-a-days without wrecking yourself: https://www.t-nation.com/training/tip-twice-a-day-training-for-maximum-results … pic.twitter.com/ZikmshruOR

48
How Much Body Fat You Need to Lose to Uncover Your Abs

However, there are a small percentage of men in the country who have a six pack—so to get there, you have to do what the majority of people are not doing, White points out. You’re already a healthy guy, which means when it comes to taking it to the next level of lower body fat, it’s a whole lot of finesse.

49
Human Growth Hormone: Everything You Need to Know About HGH

The body naturally produces growth hormone (HGH or simply GH) in the pituitary gland, and, as its name implies, it is responsible for cell growth and regeneration. Increasing muscle mass and bone density are impossible without GH, but it also plays a major role in maintaining the health of all human tissue, including that of the brain and other vital organs. When secreted, GH remains active in the bloodstream for only a few minutes, but this is enough time for the liver to convert it into growth factors, the most crucial of which is insulin-like growth factor-1, or IGF-1, which boasts a host of anabolic properties. Scientists began to harvest GH from the pituitary glands of cadavers in the 1950s, but didn’t synthesize the first HGH in laboratories until 1981, with its use as a performance-enhancing drug becoming popular shortly thereafter.

50
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

51 Prüvit: Every. Single. Day.
52 3 Impromptu Meals You Can Make to Impress a Date
53 10 Superfoods That Will Make You Fat
54 4 Ways to Avoid Injury
55 Bodybuilding.com on Twitter
56 Tip: A New Way to Build Wide Delts | T Nation
57 10 Rules to Control Your Appetite
58 T NATION on Twitter
59 The 5 Best Testosterone-Boosting Supplements
60 The 10 Best Exercises for Swimmers
61 Bodybuilding.com on Twitter
62 The 7 Best Workouts for Fat Loss | T Nation
63 25 Ways to Melt Off Fat Today
64 T NATION on Twitter
65 6 Things You Should Know About Creatine
66 Instagram photo by Zach Even - Esh • Jul 31, 2016 at 12:41am UTC
67 Paleo Diet Myths: 3 Things You Need to Stop Believing
68 8 Tips for Great Abs
69 25 Tips for Greatness
70 Increase Your Bench Press
71 Instagram photo by Mr. Olympia Official Instagram • Jul 31, 2016 at 1:23am UTC
72 Can You Actually Make Your Penis Bigger?
73 Kevin Hart, Dwayne Johnson’s ‘Central Intelligence’ Breaks $200 Million at Global Box Office
74 6 Things You Should Never Do Before a Workout
75 Rate My Workout: Chest Training Made Easy
76 The 6 Worst Exercises for Heavy Lifting
77 Tri Prioritizing
78 T NATION on Twitter
79 Obese to Beast: Guy Bravely Strips Down to Show What Extreme Weight Loss Does to Skin
80 7 Best Moves For Crazy Obliques
81 Arnold Schwarzenegger's Tips for Success
82 The 14-Day Eat Clean Plan
83 T NATION on Twitter
84 Menacing Chest
85 Skinny to Shredded: Teenage Transformation Workout Routine
86 T NATION on Twitter
87 The Beginner's Guide to Getting Ripped
88 El Segundo Counter on Twitter
89 Peds - Dynamik Muscle - Ask Kai Greene
90 IndieWire on Twitter
91 Biotest on Twitter
92 Instagram photo by Mr. Olympia Official Instagram • Jul 31, 2016 at 8:33pm UTC
93 Machine Preacher Curls 7.31.16
94 Mike Titan O'Hearn on Twitter
95 Instagram photo by Pauline Nordin • Jul 29, 2016 at 6:32pm UTC
96 Instagram photo by Pieter Vodden • Jul 30, 2016 at 10:41pm UTC