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2015 Next Level Transformation Challenge - Bodybuilding.com

Join me for the Next Level Transformation Challenge. $35,000 in prizes! #mynextlevel @bodybuildingcom @kagedmusclesupps

Arnold Schwarzenegger Accepts WWE Superstar's Challenge

The Terminator lays the smackdown on Stone Cold Steve Austin for WWE 2K16.

Elevate Your Yoga Practice With Strength Training - Bodybuilding.com

Take your practice to new heights with this simple twice-weekly routine. Then be prepared for everyone to ask what your secret is!

Increasing Your Bench Without Gaining Weight - Juggernaut

I have been powerlifting since 1999 and competed in the 132 pound weight class until two years ago, when the I.P.F. increased the class to 138 pounds. I have to keep a fairly clean diet in order to keep my weight close to 132 pounds. I normally walk around at a lean 135 pounds and …

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1
Sagittarius Horoscope for Tuesday, August 11, 2015

Tuesday, August 11, 2015 - Finding middle ground when it comes to your career this year is challenging all on its own. Opportunistic Jupiter's presence in your 10th House of Public Life can bring greater success than you ever imagined. However, gaining professional recognition comes with a cost; focusing on external goals doesn't leave a lot of room for spiritual and emotional growth. Don't worry; there will be time for personal aspirations after you pursue your ambitions. For now, go big or go home.

2
12 Concepts Bodybuilders Should Use Every Day

HEALTH: In reference to his cigarette smoking and junk-food tendencies, Mike Mentzer once declared that he wasn’t a “health nut,” he was a bodybuilder. He died at age 49. If you focus on bodybuilding through the prism of pro contests and the endless pursuit of more size and cuts, then it’s easy to lose sight of the health-boosting components of our sport. Don’t make that mistake. A regular exercise program coupled with a muscle-growing fat-deflecting diet, nutrient supplementation and adequate rest is a health-building lifestyle. Health and bodybuilding should go hand in hand.

3
7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

4
Roelly Winklaar's Six Favorite Shoulder Exercises

“Believe it or not, this is one of the exercises I see people doing incorrectly in almost any gym I visit,” Winklaar says. “I see guys circling their shoulders at the top, which is an injury waiting to happen.” Some people include these on back day, but Winklaar doesn’t think he can hit them as hard once he’s completed a heavy back workout that includes a killer set of deadlifts, so he adds them to his shoulder day. “There’s no better way to directly hit the traps than with shrugs,” he says. He alternates between barbell and dumbbell shrugs, noting that each has its benefits.

5
The Cure for Stubborn Calves

For full calf development, use all three foot positions either in the same workout or alternate each time you train calves.

6
Tips For Arm Training by Maxx Charles

When Charles trains arms, he does up to 41 sets of 18 different exercises for biceps and triceps. He’s the first to volunteer that what he does isn’t for everyone, whether it’s the sheer volume of his training or the exercises he uses. Charles is a guy who studies others in the gym and makes up his own exercises based on his specific needs. Instead of looking at each exercise in detail, let’s consider some of the principles Charles utilizes as he trains to help us reach a better understanding of how he built one of the biggest pairs of guns in the pro ranks.

7
T NATION on Twitter

Misused and downright silly fitness devices you probably don't need: https://www.t-nation.com/training/4-gym-gadgets-that-are-wasting-your-time … pic.twitter.com/kJ54NaaQRa

8
It's a HIIT: Intense Cardio Puts Your Fat to Good Use

Young individuals in the study either completed a moderate-intensity exercise or a high-intensity exercise before ingesting a fat-packed milkshake. The results: 25 minutes after completing moderate-intensity cycling, there was less of a decline in blood vessel function after consuming the shake. But in just eight minutes for the high-intensity cycling group, there was not only a preventitive fall in blood vessel function but also a significant improvement in overall blood vessel function that was greater than the moderate-intensity exericse group.

9
What Exactly is "Training to Failure"?

In your books, you talk a lot about training to failure, but I’m having a tough time figuring out exactly what failure is for me. Is it when I can’t lift the weight for one more rep, or is it when I can’t use my muscles at all, even with assistance? Please explain.

10
Cut Rice's Calories in Half with This Cooking Trick | Eat This Not That

How does such a simple cooking hack—that adds fat, no less—slash calories? When the rice begins to cool, its glucose molecules form tight bonds called resistant starch. This type of starch, as the name implies, is resistant to digestion, meaning the body is not able to absorb as many calories or as much of the glucose (a nutrient that’s stored as fat if it’s not burned off) from each molecule. While you may be hesitant to add the oft-vilified oil to your pot, it actually plays an integral role in the process. As the rice cooks, the fat molecules find their way into the rice and act as an additional digestion barrier, the researchers explained at the American Chemical Society’s national meeting earlier this week. Still hesitant? Consider this: Coconut oil contains medium-chain fatty acids, so it’s actually less apt to be stored as flab than other fats such as butter, an ingredient commonly used while cooking rice.

11
5 Workouts To Boost Your Testosterone

You know what good ol' testosterone does for the body: It’s the hormone that makes a man a man (though, yes, women have some, too), and is essential for developing and maintaining muscle mass. Your body’s at its peak T at age 20, and then it slowly declines, reducing by 1 percent each year starting at around age 40. Luckily, you can stave off the process—and even boost your testosterone to the higher levels needed for improving muscle growth if you’re looking to get bigger—by how you work out.

12
10 Week Plan for Getting Huge and Strong

Getting stronger now means that when you return to your normal workouts, you’ll use more weight than before, thus placing greater overload on the muscles for more growth. Just take a look the thickest and freakiest muscled bodies on IFBB Pro League stages — men such as Ronnie Coleman, Johnnie Jackson and Branch Warren, to name a few. The majority of the most massive physiques in bodybuilding have their roots in powerlifting and it’s no coincidence that these men sport muscles that really are as strong as they look.

13
10 Steps to an 8 Pack

There’s a difference between “in shape” and “ripped.” If you’re just looking to get in shape, you can skip this story. But if you want true bodybuilder definition...read on.

14
T NATION on Twitter

Whey, casein, or a blend? Choose the right protein powder for your goals. Your guide: https://www.t-nation.com/supplements/whey-vs-casein-the-real-story … pic.twitter.com/PrF8ITJJ67

15
14 Foods to Kick Out of the Kitchen Forever

Hitting the grocery store every week isn’t easy when you’re swamped with work, the gym, friends, family—the list goes on. That’s why it’s even more important to have healthy staples in your pantry when you’re looking to maintain your fitness—and avoid the drive-thru. But some shelf-stable foods, like white rice, canned soup, and pasta sauce, can sabotage the health goals you’ve been gunning for. On the other hand, picking nutrient-dense, power-packed foods will help you train longer, build muscle, and give you more energy all around, says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios. Click through this list for 14 food swaps to make STAT.

16
Dumbbell Training

There’s only one power rack in my gym, and all the bench press stations are usually occupied. My goal is fat loss, and I don’t want to spend all day waiting for equipment. Any  suggestions? This is a common problem in commercial gyms because certain misguided members tend to monopolize certain pieces of equipment, such as the bench press station. One way to get around this problem, other than changing your workout time, is to focus on dumbbell training. Note that I offer specific details about how to perform basic movements, such as using a supinated grip on the seated row. It’s not that a supinated grip is far superior to a pronated grip, but it’s a way to add variety to the program. For example, after using this program you could perform a seated row with a pronated or semi-supinated grip. If you like this type of program, consider that you can also do it at home. You don’t need to purchase a complete line of dumbbells, just a few adjustable sets. Also, I recommend purchasing thick-handled dumbbells, which have many benefits over conventional dumbbells, such as taking care of your forearm work.

17
The Pullup-Pushup Workout

The only caveat to high-frequency training is the risk of overuse injuries, but you can avoid those by changing up your exercises so you don’t recruit the same muscles the same way every time. That’s why each of the workouts on these pages pairs up a different variation of the pullup and pushup.

18
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

19
Explode Your Guns with this Biceps Blasting Method

The IGYG method is super simple and easy to program. Two training partners will perform an exercise for a specific number of repetitions and will only rest while the other one is working. So, once one lifter is done with their reps, the other partner will immediately begin their set. They will go back and forth until the total number of target sets is completed.

20
Target Exercise for Thick Biceps

As the “bi” implies, each biceps has two heads : the long head, which is the outer half of the muscle and makes up the majority of the peak; and the short head, which makes up the inner half and provides thickness. Thicker biceps are more impressive from the front when relaxed and provide that baseball shape on the inner side of the arm when flexed. A great exercise that targets this head is the high cable curl. Stand in the middle of a cable crossover station and hold two D-handles attached to the high pulleys with an underhand grip while holding your arms straight out to your sides. Your body should form a T. Moving just at the elbows, curl the handles toward your shoulders, as in a front double-biceps pose. Hold the finish position for a second as you flex your biceps hard and then slowly return the handles to the start position and repeat.

21
Fat Burning, Floor-based Beatdown

If you can perform 3-4 runs through this circuit 3-4 days a week, you will quickly improve your overall fitness level while strengthening key muscle groups. As your body, heart and lungs become accustomed to the demands, you can add additional circuits (one per week), add reps (1-2 to each exercise per week) and/or reduce rest in between each exercise. A key to performing these exercises is keeping your core engaged throughout each movement.

22
Dolph Lundgren Plans to Stay in the Spotlight

hit theaters 30 years ago, in 1985. Hard to believe, right? Lundgren is 57 now, and naturally, he looks different than he did then. The resemblance is there, of course, since he’s still tall and blond and handsome, but he’s not carrying quite as much muscle, and his skin has weathered a bit.

23
8 Ways To Keep Your Summer Shred - Bodybuilding.com

I also like to do occasional high-intensity interval training (HIIT) on the treadmill. I set the belt to 11 miles per hour and do 30 seconds on and 30 seconds rest for ten rounds. HIIT is great for burning fat, especially when you're short on time but don't want to bypass cardio. Be sure to choose a form of cardio that you enjoy so you'll be engaged—rather than just obligated—year-round. Aim for 2-3 sessions per week, and you'll hold on to that summer shred a little bit longer!

24
Cutandjacked.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

25
10 Foods that Fill You Up While You Trim Down

Cutting calories? No need to subside on spinach and egg whites alone. Stock your kitchen with a variety of healthy foods that are high in protein and fiber and you’ll feel satisfied enough to stick to a weight loss plan past January.

26
T NATION on Twitter

Are the Olympic lifts just about technique? Can they be used for hypertrophy too? Read this: https://www.t-nation.com/training/7-ways-to-get-jacked-with-olympic-lifts … pic.twitter.com/P8S7FtFefy

27
Bodybuilding.com on Twitter

RT for BOGOS! Here are all of our Buy 1 Get 1 FREE #deals of the week! http://bbcom.me/1FIHhKv  pic.twitter.com/UxRcCu05qp

28
Fit Girls We Love on Instagram

Instagram is great for all sorts of things: sharing fitness motivation, inspiration, tips and videos. And occasionally we happen to stumble across some eye-candy in the process. And there's nothing wrong with that. Hard work in the gym should be both flaunted and celebrated. So today, we're going to celebrate the women who motivate us all to live a healthier lifestyle and look pretty damn good while doing it. 

29
60 Day Revolution: The Workout Plan

There are a wide variety of sets and reps used for each phase of the 60 Day Revolution. On Upper Body Day, there are different set and rep schemes for each triset. Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. For instance, on Week 1 (Intro) on Triset # 1, you’ll do 3 x 10, or 3 sets of 10 reps. In Week 8 (Shock) on the same triset, you’ll do 7-10 sets of one rep. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

30
10 Best Sources of Fiber

One of the keys to unlocking a lifelong lean and healthy body is fueling your body with low impact high fiber foods. These are foods that contain ample amounts of fiber but don’t contain a lot of other carbohydrates that will send your blood sugar levels on a roller coaster ride. Fiber provides bulk to your diet allowing you to feel fuller while eating less calories (even though you will often be eating a larger volume of food). Fiber also acts as a speed bump for digestion, slowing the rate in which the nutrients enter your body; this is good for weight loss, sustained energy , and managing hunger. Here we rounded up 10 must-have foods to fully maximize your fiber intake.

31
The 7% Body-Fat Diet

We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.

32
10 HIIT Workouts to Get You Shredded for Summer

High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for whipping yourself back into beach-body shape. To capitalize on the benefits of HIIT, we reached out to George “Hit” Richards, celebrity fitness trainer and calisthenics expert, and Pete Bommarito, C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems, for a variety of interval workouts designed to burn fat, build muscle, and enhance sports performance. Get in the best shape of your life (and look like it, too) with these 10 fat-blasting interval workouts.

33
Eight Power Fruits for Better Health

There’s something important you’re not doing—and you’re far from alone in your torpidity, because most Americans are every bit as lax as you are on this score. Too many guys aren’t filling the recommended half of their plates with fruit and vegetables, and if you’re part of this crowd it’s something you’ll need to address, because your diet is likely deficient in the vitamins , minerals, antioxidants, and phytochemicals your body needs for optimum health—and no, canned fruit and fruit juices don’t count.

34
Branden Ray's Post-Contest Growth Plan

Many bodybuilders take time of from the gym after a show. Of course, taking a break to spend time with the family and friends who supported us while we focused on ourselves during a contest prep is therapeutic. However, I firmly believe in getting right back into the gym. Here’s why.Think of the body as an old locomotive train during your contest prep. You keep feeding it with the right fuel and those wheels start turning. You gain speed and momentum as you steamroll ahead. You do come to a stop at your show, but it’s so easy to pick up full speed again because the fire is lit. The wheels start turning again and get up to full speed in no time. Now, imagine you allow that train to sit for too long. The fire you lit now dies. In order to get that train moving again you have to reignite that flame—but it’s harder because the next show is so far away. There seem to be more things going on that keep you out of the gym, and the motivation starts to die. I’ve realized that the optimum time to grow is immediately after a show. Just like that locomotive, your metabolism is still revved up, the supplements you’re taking are still active, and your body wants to grow.

35
T NATION on Twitter

Never confuse "doing a lot of work" with training hard. See number 3 here: https://www.t-nation.com/training/mistakes-that-limit-your-gains … pic.twitter.com/BxmzY3CU4L

36
Circuit Work: Full Body Burn

What do you do when you’re between the hardest workouts in your weekly split? Light cardio? Total rest? A much better bet might be to do some submaximal lifts at a furious pace. This type of training will not only facilitate recovery but it provides a hellacious full-body burn and sends your metabolism off the charts without placing too much demand on your nervous system.

37
Sleeping on Your Side Can Help Clean Up Your Brain

In this study, researchers used MRI machines to examine the glymphatic pathway in rodents’ brains as they slept in three different positions—laterally (side), prone (down), and supine (up). Time and time again, the glymphatic transport (aka the cleaning out of your brain) was most efficient when the rodents slept on their side. This is good news for us, since side-sleeping is already the most common sleep position in humans and many other animals, say researchers.

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
5 Caffeine-Free Ways to Beat the Midday Slump

You’re staring at your computer monitor, watching your mouse cursor blink—it's taunting your efforts to focus. You try your hardest to zone in on your project, but before long, your eyes are falling to the hands of your watch and the staring contest resumes. It’s 3pm. You’re tired. Everyone’s tired. It’s the midday slump that lasts an eternity — but it doesn’t have to. And you don’t need to stick your head in the freezer for a quick jolt either.

40
Faster Fat Loss: How to Add Workout Finishers - Born Fitness

While this concept is usually applied to traditional strength training, there’s no reason it can’t apply to your conditioning workouts, too. In fact, you should fully expect to go through periods of time every three to six weeks when your body needs a break. Don’t ignore that urge — use the opportunity for variety and recovery so you can come back stronger and faster in the next “up” cycle.

41
Eating At Night Does Not Make You Fat - Born Fitness

Researchers from Israel wanted to test whether eating more at night actually led to more weight gain. What they found wasn’t exactly groundbreaking if it wasn’t for the overplayed idea that eating after 6 or 7 pm will make you fat.

42
Do Your Really Need to Eat Chicken and Broccoli? - Born Fitness

These experts are still stuck in a “clean eating” mindset. Where the idea of good foods versus bad foods dominates the conversation. This was one of the initial flaws with Paleo-type diet plans. It’s not that Paleo is bad; but rather the concept that you can eat as many caveman treats as you want and never become fat.

43
What to Wear in 100-degree Weather

to instantly look and feel better during the soaring temps of summer our Styling & Grooming Editor Barret Wertz says there's three specifics to consider. (1) Stick with natural fibers (like linen, light cotton, and chambray)—they're lightweight, absorb moisture, and let your body breath. (2) Go for lighter tones—they reflect light and heat. (3) Opt for looser-fitting styles that maximize airflow and keep you cool. A stylish selection of clothing doesn't hurt, either. So keep clicking for our line up of lightweight attire suitable for work or the weekend.

44
The Terms of the Deal - Juggernaut

When discussing the meat and potatoes of strength training theory, it’s a very good idea to become familiar or re-familiarize ourselves with basic terms. This will lay down the ability to make the most sense of training discussions. Most of us have seen and used many of the terms to follow, but there is still some confusion in the industry about some of these, and it seems like a good idea to clear them up.

45
4 Weeks to Massive Muscle Program

You’ll train chest and triceps the day after legs. After hitting the meat of the chest with flat-bench barbell presses, you’ll immediately attack the pecs from the same angle with dumbbells. And similar to how you alternated between squat variations for legs, each time you train chest, perform a different angle (flat-bench in week 1, incline in week 2, decline in week 3 and flat-bench again in week 4) first in the rotation, starting with the barbell version, then following that up with dumbbells. You’ll end chest day with an isolation move (cable flye) to finish things off with an incredible pump before moving on to triceps. Your triceps training will involve bread-and-butter exercises performed in the traditional hypertrophy rep range (8-12) to pack maximum mass onto the upper arms.

46
The Top 10 Meat Proteins

Chicken breasts are the classic lean muscle building protein. Don’t get stuck in the monotony of eating bland baked chicken breasts day in and day out. You can shred cooked chicken breast with two forks and toss it in a vinegar-based/East Carolina style BBQ sauce for a brand new flavor without extra calories. Another option is tossing a couple chicken breasts in a Ziploc bag with balsamic vinegar and fresh rosemary the night before you are going to cook it for an easy and essentially calorie free marinade.

47
OVERKILL - The Schwarzenegger Explosion Supercut

In case you missed it, I’m offering you the chance to come to LA and blow sh*t up with me. ENTER HERE: http://Omaze.com/Arnold To show you what I mean when I say blow sh*t up, here is a Supercut with EVERY explosion from EVERY film I have starred in that had an explosion to count, up through Sabotage. In order to do this, my team had to come up with some rules. Explosions were counted frame by frame based on every instance of an actual explosion. This includes repeated explosions, as well as explosions within explosions. Explosions that continued through an edit were only counted once. An honest attempt was made to count every explosion based on these rules. In some cases an educated guess was made. Films counted: Hercules in New York The Villain Conan the Destroyer The Terminator Commando Raw Deal Predator The Running Man Twins Total Recall Terminator 2 Last Action Hero True Lies Eraser Jingle All The Way Batman and Robin End of Days The 6th Day Collateral Damage Terminator 3 The Last Stand Escape Plan Sabotage

48
5 Training Lessons to Break Your Rut

Trainers get too caught up in the actual movement and the perfect technique. What this does is take out the actual brain and muscle connection. There is a big difference between lifting the weight up from start to finish and letting your muscle actually drive the weight up by using the optimal bio-mechanical line and contracting it intentionally at the same time, thus, utilizing the mind-muscle connection .

49
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

50
How UFC star Conor McGregor Trained for UFC 189

M&F caught up with the UFC featherweight fighter to talk training and expectations for his first title match this Saturday at UFC 189.

51 Ask Born: Do Organic Foods Help Fat Loss? - Born Fitness
52 How to Burn More Fat with Hill Sprints
53 Justin Kroll on Twitter
54 T NATION on Twitter
55 VH1 on Twitter
56 Are You Making These Nine Beginner Mistakes?
57 ProMera Sports CON-CRET at Bodybuilding.com
58 Do You Need Sports Drinks? - Born Fitness
59 Bodybuilding.com on Twitter
60 6 Bodyweight Moves for Bigger Quads and Leaner Abs
61 PHIL HEATH on Twitter
62 7 Simple Nutrition Tips For Staying Fit On Vacation - Bodybuilding.com
63 The 5 Worst Things to Do if You Want to Build Stronger Legs
64 58 Dude Bracelets for Instant Style
65 A Seven-Phase Workout to Protect Your Shoulders
66 Men's Fitness on Twitter
67 The Secret Ingredient to The Best Taco You’ve Ever Had
68 Notre Dame Prep Football Attacks Manasquan Underground Strength Gym
69 This strongman achieved an amazing feat just weeks after major heart surgery
70 Get Up and Train While Your Opponent Is Sleeping
71 Bodybuilding.com on Twitter
72 Bodybuilding.com on Twitter
73 Brad Shelton on Twitter
74 Brandon K McKay on Twitter
75 Men's Fitness on Twitter
76 Kai Greene on Twitter
77 Charitybuzz | Private “Superstar” Training Experience with Joe DeFranco in NJ this Fall
78 Patrick Merkel on Twitter
79 Bradley on Twitter
80 Joe Babarcik on Twitter
81 The Transition Workouts
82 Fighter Diet on Twitter
83 El Segundo Counter on Twitter
84 Duke Castiglione on Twitter
85 The Rock and Zac Efron Are in Talks For Roles in New "Baywatch" Movie