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Why The All-Time Greats Love Push-Ups, And You Should, Too

Think push-ups are overrated? Learn how two icons used this classic move to build strength, and find ways to work the mighty push-up into your own day!

Watch: Conor McGregor knocks down Paulie Malignaggi in sparring session

Dana White released the video on social media.

Dave Tate's 6 Week Bench Press Cure

Maybe... you don't know how to bench!

Don't Be That Guy at the Gym

You don't want to be labeled as one of these 5 annoying guys.

The Return of Flex Wheeler at the Olympia | Unleashed EP. 33

Why isn't Shawn Ray going after Flex's comeback like he did Kevin Levrone? Shawn gives his Unleashed opinion of Flex Wheeler's return to the Olympia stage as a Classic Physique Bodybuilder. Watch and let us know what you think.

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VIDEO: The 3-Move Muscle-Maker Workout

Yep, three moves. And the play is simple. Hit the gym focused and prepared to train aggressively. Load the bars heavy and feel each and every rep. Hit the showers and pound a shake.

Mr. Olympia LLC on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

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Tip: The Total Back Exercise | T Nation

A lot of people think of this as a hamstring move, but if you're going heavy you'll know the brutalization they cause for the erectors, lats, and entire upper back. This is a total back movement. When your strength on this lift goes up, don't be surprised when your deadlift goes up right along with it.

8 Injections That Heal Injuries | T Nation

Thankfully, we now have many more injection options available to us to help speed up the healing of injuries. In an ideal world, you could go to your local walk-in clinic to request any one of these injection methods and have it covered by your health insurance plan. Unfortunately, it doesn't work that way. These are specialized procedures that require specialized doctors to perform them and one, in fact, is more of an underground thing that you'd have to initiate on your own.

Tip: The Best Nuts for Your Nuts | T Nation

Protect your man parts and stay virile just by adding these nuts to your diet. Here's the science.


Keep your gains going through your next music fest with these essentials.

The 6 Best Sex Positions and How to Train for Them

This position involves you being partially upright while only leaning a little weight into your partner's legs. This is going to use all the muscles along your posterior chain to stabilize you so you don’t collapse on her. A strong back and hamstrings along with the stabilizing postural muscles will prevent the embarrassment of having to switch positions because your lower back hurts or that you don’t have the strength to hold the posture. The best exercises for this are deadlifts, bent-over rows, and band pull-aparts.

Muscle & Fitness on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

Whole Eggs vs. Egg Whites

When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites. Whole eggs are still a very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Keep in mind that dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid profile to help support bodybuilding results. When your goal is to get in protein quickly, choose egg whites, but at all other times of day go with whole eggs, or mix whole eggs with egg whites to provide a broader range of nutrients. - FLEX

15 Muscle-Fueling Foods

But that doesn't mean visiting the nearest fast-food drive-through. No, because you have to eat smart. You need protein, healthy fats, the right kinds of carbs, vitamins, minerals, amino acids, antioxidants - and you need them in the proper amounts and in the right ratios. Fortunately, there are a select few whole, natural foods that, collectively, provide all of the above to help you gain the right kind of weight: lean muscle. The following 15 foods fall in this category. They’re the best of the best. Incorporate them into your diet, add a healthy dose of intense training and watch the muscle add up.

We Asked 20 Women: What Are the Most Annoying Things a Guy Can Text?

Some might argue the emergence of text messaging was the greatest thing to happen to relationships. You blast out a quick note to say you're on your way to dinner, send a late-night (possibly drunken) love confession that won't wake her at 3 a.m., and keep a conversation going throughout the day that makes you both feel connected. But along the way, we've adopted some less-than-endearing habits.

Instagram post by UndergroundStrengthGym • Aug 12, 2017 at 4:43pm UTC

Dwayne Johnson's Famous Arm Tattoo Gets a Facelift

Evolution of the bull. Blood, sweat & years. After 3 sessions and 22hrs of tattooing with world renowned @NikkoHurtado, the story's almost done.. Every detail is a reflection of my own personal history. From the cracks and heavy damage in the bone representing life's hard lessons I've learned over the years. Just like scars and wrinkles - I'm so grateful to have 'em because they're earned. To the horns, not pointing up or out to the side, but pointing straight ahead representing relentless energy and forward progress. The core and anchor of this image is in the eye. Look closely and you'll find the life, energy, power and you'll feel the MANA (spirit). The eye tells the story of a disruptive positive energy always ready to dent the universe. Depending on the light and angle, sometimes the energy's subtle and sometimes it's glaring. But it's always alive and ready to disrupt the universe and love and protect my family and all things I love with intense passion and gratitude. Cheers to living, learning, evolving and growing. And to the positive disrupters ready to dent the universe.

7 cutting-edge health and fitness gadgets to demolish your goals in 2017

The cutting-edge tool to gauge body changes during training is 3-D body scanning—tech so new, it’s been available only at fancy fitness clubs and health centers. Till now: San Francisco startup Naked Labs has developed a home scanner—a full-length, Internet-connected mirror with a turntable/scale that in only 20 seconds provides a full infrared 3-D scan of your body symmetry and the circumference of your body parts, and calculates body fat with +/-2.5% accuracy. (That’s almost as good as the gold standard dunk-tank test.) The grayscale 3-D image and data go straight to a smartphone app, providing updates on your progress (or lack of) in remaking your body. ($999, )

The Workout to Build Explosive Strength

These are the kinds of exercises that fighters train with, as well as wrestlers and football players—anyone who needs to move like a cheetah and hit like a bull. In addition, lifting weights with maximum velocity burns calories, and forces the central nervous system to recruit the maximum number of muscle fibers. One look at the bodies of the kind of power athletes mentioned above, and you know that explosive training yields aesthetic results too.

5 Bad Habits That are Ruining Your Training Results

While it is true that sleep does lower your metabolism, sufficient sleep is mandatory to derive maximum results from your workout. If you have been getting less sleep, or sleeping at odd hours, the chances are, your body is getting a shorter recovery span from your workout. Shorter recovery phases lead to lesser benefits of the workout. Moreover, lack of sleep makes you feel tired, depressed, and you often end up eating more to counter these feelings of agitation. Our body recharges itself when we sleep and we wake up feeling more energetic, consequently working out better. The opposite happens when we don’t get enough sleep. So, get sufficient sleep at proper hours to receive the benefits of your workout.

Today's Workout

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Zach Even - Esh on Twitter

Normal for us is different than most!!  #RELENTLESS in Manasquan

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Warnings: THIS PRODUCT IS ONLY INTENDED FOR HEALTHY ADULTS, 18 YEARS OF AGE OR OLDER. Do not use if pregnant, nursing, currently taking PDE5 inhibitors or nitrates for chest pain. Do not take this product before consulting a licensed, qualified, health care professional if you are taking any other dietary supplement, prescription drug or over-the-counter medication; or if, you suspect you have or have been treated for, diagnosed with or have a family history of, any medical condition. This product contains caffeine and should not be used in combination with caffeine or stimulants from other sources. Discontinue use 2 weeks prior to surgery. Immediately discontinue use and contact a medical doctor if you experience any adverse reaction to this product. Do not use this product continuously for more than 8 weeks. Do not use if safety seal is broken or missing. Store in a cool, dry place. KEEP OUT OF REACH OF CHILDREN.

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Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week.

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Stock up on @MuscleTech products! This weekend: Buy 1, Get 1 50% off! Free shipping on orders over $50.  #sponsored

Tip: The Biceps Exercise for Powerlifters | T Nation

Yes, you need more than the big three, especially to prevent elbow pain. Add this exercise to your program now.

24 Tip: Don't Do This After You Eat Protein | T Nation

It's probably easy enough to remain sitting or standing after a meal to ensure proper absorption, but what about all of us who have a protein drink/meal before beddy-bye? Or worse yet, those of us who wake up specifically at some point in the night to quaff some extra protein and then go back to bed?

Why You Can't Bench Press More Weight

When you lower the weight, your chest is not the center of support. The muscles in your back are really the base for this part of the movement. That’s why during the down stroke you want to squeeze your shoulder blades together and keep them locked and tight to create as much tension as possible. More important, it’s why you want to build a bigger, stronger back.

Tip: The Best Exercise for a Shoulder Pump | T Nation

If you have trouble feeling your delts work, give this crazy looking exercise a try. Here's how to do it.

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Our thoughts and prayers go out to the family. South African Bodybuilder Dies After Tragic Backflip Accident:

Sagittarius Horoscope for Saturday, August 12, 2017

Saturday, August 12, 2017 - Your mind is on the long-term trajectory of your career and you wonder why your progress seems to be stymied now. You might feel frustrated if your ambitious strategy isn't creating the forward movement you expected. Nevertheless, this is not a smart time to walk away from your current plans. Make another attempt and fiercely focus on accomplishing your goals. Psychologist B.F. Skinner wrote, “A failure is not always a mistake. It may simply be the best one can do under the circumstances. The real mistake is to stop trying.”

29 Kai Greene

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Exclusive @baywatchmovie clip: Dwayne @TheRock Johnson and Kelly Rohrbach talk badass vehicles and ATV drag races:

Kai Greene on Twitter

It's so good to see my brother, director, main star ! Hah! Mr.Quo in Beijing! #CrazyFist

The Arnold Schwarzenegger Era Diet

     For the young people of today, Arnold's impact on bodybuilding is underappreciated. He is thought of by some youths as being ancient history, or an actor who started in bodybuilding. It is important to realize that if he had not achieved a level of unprecedented greatness in his time, the motivation and standards for other competitors would not have been as extreme. He and his contemporaries learned to manage food through observation, trial and error, and communication with their peers. Along with relatively primitive protein powders, they demonstrated that achieving an enviable physique is possible through basic nutrition and discipline. Of course, the muscular strength and mass were augmented by the use of anabolic steroids. However, these gains were possible by sitting down at the table rather than shaking and stirring whey shakes, along with handfuls of capsules. Their diets were low-glycemic load diets, high in protein, and rich in fruits and vegetables. This is a practical approach for natural and enhanced bodybuilders, as well as those wishing to manage their weight for health purposes.

Instagram post by Zach Even - Esh • Aug 11, 2017 at 4:16pm UTC

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Kai Greene on Twitter

This spoke to me in so many ways @TheRock #FAITH

10 amazing uses for aspirin

In one review, high-risk men and women—defined as someone who has a 10% (or greater) risk of having a heart attack in the next 10 years—who took aspirin to prevent their first heart attack exhibited 22 percent fewer heart attacks and their overall death rate was cut by six percent. In another analysis on colorectal cancer in at-risk patients, daily aspirin use over the span of five to 10 years cut deaths by 33 percent and reduced the incidence of colon cancer by 40 percent. People in their 50s are thought to benefit the most, whereas the recommendation is weaker for adults ages 60-69 because of the increase risk of internal bleeding. In fact, a third analysis found daily aspirin increased stomach bleeds by two-thirds. Needless to say, experts have some reservations and want more research conducted. And while this information may not be particularly useful or applicable to you (there isn't any recommendation for young people to use aspirin for preventative cancer measures),

Topless Model Caitlin O'Connor Charms Massive Snake on Beach Photo Shoot

Oh, and a snake used deftly to cover her topless upper body as she shoots on the beach in Malibu, CA. Click through for more photos.

Best Grips for Big Lats

A comprehensive study comparing three different grips for lat pulldowns.

100 of the healthiest foods, ranked by protein content

“Mozzarella cheese contains 7.36g per 1-ounce serving, while provolone has 7.25g and parmesan offers 11g of protein per ounce. The average man needs around 56g of protein a day, so a healthy serving of cheese can provide you with plenty of protein in a small amount of food. Moreover, a 1-ounce serving of Swiss, cheddar, or mozzarella cheese will provide you with around 200 milligrams of calcium—that’s a fifth of your recommended dietary allowance (RDA) of calcium right there. Most cheeses have a plentiful supply of vitamins and probiotics, or 'good' bacteria, that can help regulate your gut flora. Maintaining a healthy intestinal environment is essential to good health, and can provide tons of benefits, ranging from digestive, to brain, to heart health.”

The Rock Imparts Some Training Wisdom

Not that you don't already know, but this advice from The Rock is exactly what you might need to hear, and the right person you might need to hear it from, to help you make it to the next level in your development. Check out Dwayne Johnson's tips on how you should approach your workout: "Whatever your training method.. be an absolute relentless animal in that moment - it defines us. Oh and try and avoid the throw up part.. not sexy. #PushThruThePain #DefiningMoments #ThatsTheWayLoveGoes"

5 Ways the Ancient Olympic Games Were Way More Hardcore Than the Modern Games

Michael Phelps is the modern king of the Olympic Games , but before “the Baltimore Bullet” ever hit the water, there was Leonidas of Rhodes. Until Phelps's turn in Rio, Leonidas held the r ecord for most individual Olympic wins with 12 after winning three different foot races in four straight Olympics—the stadion (about 100m dash), the diaulos (about 200m), and the hoplitodromos (a race in armor) in 164 BCE, 160 BCE, 156 BCE, and 152 BCE. Just like Phelps, who competed in Rio at the age of 31, Leonidas also kicked Olympic butt into his 30s, winning his final event at the age of 36. The record stood for over 2,100 years before Phelps came along—that’s quite the legacy.

Muscle & Performance on Twitter

Grab your significant other, hit the gym and get ready to reap the rewards:

The 30 best bodyweight exercises for men

The challenge of a single-leg squatting motion is tough enough. Add to that the stretch and activation of your rear leg's hip flexor, and you have the makings of an ultra-effective bodyweight exercise that improves strength and mobility at the same time. Use the Bulgarian split squat in place of a squat for a few weeks, and see if your regular squat numbers don't improve. (Spoiler alert: They will).

Arnold's Teenage Weightlifting Routine

Early in Arnold Schwarzenegger's career, he competed in weightlifting contests to prove that bodybuilders' muscles aren't just for show. This routine, which Arnold followed in the mid-’60s, combines conventional bodybuilding training with Olympic weightlifting exercises that build brute strength. He rested as long as needed—sometimes up to five minutes—between sets of heavy exercises.

4 things you must do to achieve 7% body fat

Your protein should come mainly from animals and must be extra lean. Skinless chicken breast, fish, and lean cuts of beef should be your go-tos. Your carbs should be mostly starches, such as potatoes, sweet potatoes, and rice. You can also eat whole fruits, but only one to two pieces a day. It’s not that fruit isn’t healthy, but, as Alvino says, “in order to get down to single-digit body fat, you want only enough fruit to fill your liver with glycogen. Any extra fructose can slow fat burning or encourage fat storage.”

Arms Haven't Been Responding Well

Exercise wise, there really is no magic program or exercises. There’s the old story of Shawn Ray being approached by a young wanna be bodybuilder. The young kid asked him what exercises he used to get his arms so big. Shawn replied “the same exercises you use bro, the same ones.”

The Nutrition Dartboard

Over the past few years, I’ve lost almost 50 pounds, mostly fat. The past 6 months or so this has accelerated fairly quickly which is surprising. It’s easy to lose weight and body-fat when you are an effing pig. I was and the weight came off slow but sure. But it is coming off faster and easier now. I am 9 pounds away from my target of 240, down from 308. I wasn’t in a rush to lose it when I started.

25 Ways to Get a Ripped Summer Body

Just winging it with your diet will yield results as long as you make healthy food choices, but if you want to look movie-ticket ripped, you need to count calories and macros . “Twelve calories per pound of lean body mass is a good starting point,” says Nate Miyaki, C.S.S.N., a nutritionist and trainer in San Francisco. You can also use the weight you want to be. So if you’re a soft 200 pounds and think you would look ripped at 180, start at 2,160 calories per day (12 x 180). Set your protein at one gram per pound of your target weight, your carbs at one gram per pound, and your fat at 0.4 gram per pound.

The Massive Muscle Bulk-Up: How to gain 5 pounds in 5 weeks

There's a ceiling or a cap on how much protein your body can utilize from a meal and it hovers around 30-50g per meal. Anything above that won't spike muscle protein synthesis. So, if you weigh 100kg/220lb and need 2-2.5g of protein per kg, you'd have to eat roughly 70-80g of protein per meals if you're only eating three times a day. Think about it: The math doesn't add up if the protein cap is 30-50g per meal for protein synthesis. You have to eat 6 times in order for this to work. If it’s just weight loss you want, then sure, meal frequency isn't absolutely necessary; but if you want to maximize your body composition, lose fat, and gain lean mass, then frequency is necessary.

Proper Form of Fundamental Exercises

The permutations of chest exercises run the gamut from bench presses to cable and machine flyes, most with multiple angles. To build muscle mass in your chest most efficiently, you must do pressing movements straightforward to arm’s length. It’s the best way to contract your pecs against the most weight. Flyes — done by keeping your arms straight, splaying them wide, then contracting with a hugging motion — are not as powerful of a pressing movement, so they’re not as effective for building maximum mass.

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