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Better Workouts: How to Master The Pullup

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

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1
Sagittarius Horoscope for Friday, August 12, 2016

Friday, August 12, 2016 - You might consciously decide to maintain a serious attitude today while the Moon is constrained by somber Saturn in your sign. However, you can't seem to make the ripples of excitement disappear as bountiful Jupiter connects with electrifying Uranus. Unfortunately, you may already be overloaded with work and it's not a good idea to voluntarily add anything else to the pile. Nevertheless, you're driven to capture the elusive thrill before the lightning show ends. Staying calm in the midst of a creative storm is your key to receiving the gift of cosmic awareness.

2
20 Foods an Athlete Would Never Eat

Top performing athletes know that nutrition is king when it comes to gaining an edge over their competitors. However, no matter what your goal is—carving out your six-pack, increasing your stamina—the gateway to success lies on your plate. An athlete’s diet is more than just calories in and calories out—it’s fuel. The right foods increase your energy, promote muscle growth, and aid in muscle repair. The wrong ones set you back. When it comes to chowing down, there are certain eats a serious athlete just won’t touch.

3
Get Big On a Budget

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

4
The Best Female Abs on Instagram

Meet 25 women on Instagram who give us serious abs-envy and inspire us to work harder on carving our own cores. We selected these fit women for their sexy midsections which take hours of dedication in the gym and in the kitchen. From Instagram celebs to superfit up-and-comers, these women (in no particular order) are bound to inspire you to go harder while whittling your waist and sculpting your six-pack.

5
Extreme Eats

One of the biggest mistakes a bodybuilder who wants massive muscles can make is to ignore this fact in favor of narrowly focusing on protein quality at the neglect of what I call “meal cadence.” This term refers to the rhythmic frequency of meals throughout the day needed to build muscle. Poor meal cadence means having long stretches of little or no food intake and then trying to make up for it by shoving down extra food. As I always say, you should eat because it is feeding time, not because you are starving. If you’re starving, you’ll stuff. Proper eating for big muscle building requires that the metabolism is calm, relaxed, and taken care of. This is achieved by dividing meals into many smaller portions separated by no more than a couple of hours, as opposed to one or two large meals separated by more than three hours. To be more precise, having four to as many as 10 small meals each day is far more effective for building lean muscle than taking in the same exact calories and food content but divided over only one to three meals each day.

6
Shoulder and Back Attack

Wilmore’s back training focuses mainly on movements for thickness, since he feels he has more than enough width at this point. “Early in my training, I did plenty of chins and wide-grip lat pulldowns,” Wilmore remembers. “I still do those movements, but they take second billing to free-weight rowing exercises. The more mass and thickness you have in your back, the deeper the separation and detail once you diet down. That adds a three-dimensional quality to it.”

7
Hany Rambod's Tips to Supp Like a Pro

My clients take a fat burner supplement with 16 ounces of water 15–20 minutes before cardio. The fat burner consists of caffeine to help with energy, one or two pepper extracts to increase core temperature, and an appetite suppressant. If you’re sensitive to stimulants, L-carnitine is a nonstimulant fat burner. Add 2 grams to increase effectiveness.

8
The Jacked Back Workout

Back training is like the tax code of physique building. The methodology is as diverse as it is mystifying, and as complex as it is confounding, but in the end your goal is simple: You just want to get as much back as possible (pun intended). You experiment with new workouts and flirt with multiple angles, all with the hope of adding a little swole to your rearview. If this sounds like you, breathe deep and let this simple strategy wash over you: Pull heavy stuff. Rest. Repeat.

9
The Best Foods to Eat Before and After a Run

Before: It’s most beneficial to eat a full meal three or four hours before you head out to slog through many miles. But “there’s ideal, and then there’s practical,” Antonucci says. If the idea of setting your alarm for 3 AM sounds, well, insane, just have that meal an hour or two ahead of the run. But adjust the menu if breakfast gets close to the outing: Go for something easily digestible, like a banana with peanut butter and a high-calorie sports drink. “Even more important,” says Ryan, “is to have a good hydration and fueling plan for the run.” Try to take in between 150 and 300 calories per hour during extra-long bouts—with gels, sports drinks, or whatever snack that you can carry and your body can handle.

10
11 Reasons You’re Not Losing Fat

Burn fat, lose weight and start seeing real results by getting rid of these bad habits.

11
20 Muscle-Building Bar Exercises That Are Insanely Effective

They don't call it a jungle gym for nothing. Jon Hinds, owner of the Monkey Bar Gym , says monkey bars are one of the most effective and versatile workout tools you probably never think to utilize. They can accommodate tons of bodyweight exercises, they're available to pretty much anyone within distance of a playground or park, and they're adaptable for athletes of every fitness level, Hinds says.

12
Tiger Fitness - Bodybuilding & Workout Supplements

want to burn fat or build muscle? no matter what your goal may be we're here to help you make the best choice for you!

13
Top 10 Squat Mistakes

But with any complex exercise, there’s a lot of room for error and the squat is no exception. Here are the top 10 mistakes people make with squatting, why they’re bad and exactly what you need to do to avoid them.

14
6 Alternative Protein Recipes for Packing on More Muscle

Your protein palate shouldn't be limited to chicken and beef. Pork, bison -- and even ostrich -- are all lean sources of muscle-building protein, loaded with nutrients you might not be getting. Check out the two healthy ways to prepare each meat.

15
Instagram photo by Flex Lewis™ • Aug 16, 2016 at 2:23pm UTC

16
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

17
The Best Bodyweight Workout of All Time

HOW IT WORKS The circuit we’ve designed here doesn’t let up. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. Performing a decreasing number of reps—10 to 1—helps you keep the workout going even as you get fatigued. It'll also get you leaner, and build the endurance that'll build the fitness you need to rattle off a high number of reps in one shot. Plus: Feel free to use this workout to  win bar bets about how many pullups you can do.

18
The Very Best Push-Up For Pecs and Power | T Nation

In a push-up, hand release or regular, you have to lift 60-65% of your body weight. So if you're 180 pounds you're pressing between 110 and 120 pounds. This can be fairly light if you're remotely decent at any horizontal press. So if you can bench 265 pounds, then your push-up will be 45% of your max – not hard. Of course the hand release will make it a bit tougher, but it's still fairly light.

19
T NATION on Twitter

The simplest thing you could add to your training = walking with weights. Here's how: https://www.t-nation.com/training/beyond-the-farmers-walk … pic.twitter.com/RrVmn8Te07

20
5 Fat-Fighting Strategies to Make Weight Loss More Effective

"Muscle weighs more than fat, so it’s easy to think you aren’t making head- way,” says Bauer. Instead of gauging your progress by the pound, track the size of your waist or simply look at the way your clothes are fitting. Or monitor tests of your fitness. “Track how long it takes you to run a mile or how many pushups or situps you can do,” says author and celebrity trainer Kathy Kaehler. You can also measure everything you’re eating each day and make sure the amounts of calories and fat are going down while the protein and fiber rise.

21
T NATION on Twitter

Lift + raise your heart rate + build muscle + kick your own ass. Try this: https://www.t-nation.com/training/tip-the-smartest-way-to-do-circuit-training … pic.twitter.com/IMTfGJPeBp

22
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!

23 Hidetada Yamagishi IFBB Pro | Facebook

#Repost @bestbodybuildingposing with @repostapp. ・・・ Bodybuilder from Japan Hidetada Yamagishi, third place Mr Olympia, 212 pound, great attitude on stage @hideyamagishi

24
CutAndJackedShop.com - The Motivational Gym Shop

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

25
T NATION on Twitter

2 ways to diet that will mess you up if you're not careful: https://www.t-nation.com/diet-fat-loss/tip-are-you-a-monk-dieter-or-a-monkey-dieter … pic.twitter.com/6Mg6H1wkBl

26
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.*

27
T NATION on Twitter

It's harder than it looks. Teach yourself how to do the dragon flag: https://www.t-nation.com/training/tip-learn-the-king-of-ab-exercises … pic.twitter.com/XJzS4xHIxc

28
The Three Types Of Dwayne ‘The Rock’ Johnson Movies

The next several films in this category were bad outings for Johnson. “Doom,” in which he plays a main character that I never ended up learning the name of, is easily the second-worst movie he has ever been in. On that note, “Be Cool” is the worst. Don’t get me wrong. “Be Cool” is a massive milestone for Johnson — it’s the very first film in which he acquits himself as an actor, one who can do comedy and not merely muscle — but that doesn’t change the fact that it’s an awful movie.

29
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

30
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

31
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

32
10 Best Shoulder Exercises

Not all rankings are created equal. In sports, for instance, lists of “the best” are about as meaningless as they are pervasive. Best player of all time, best teams, best games, best catches, best Twitter rant … they’ve all been done before in magazine pages, argued by blowhards filling airtime on radio and TV and plastered across the Internet as click bait. Who’s right? Who’s wrong? In the end, it really doesn’t matter at all, does it? Think of it this way: Determining that Michael Jordan is better than LeBron James or that the 1927 New York Yankees were better than the 1998 Yankees, who were better than the 1939 Yankees — we know, we know, damn friggin’ Yankees — isn’t going to improve your life. At most, it may earn you a free beer from a buddy in a drunken bar bet. See Also 10 Best Biceps Exercises Not all such lists, however, are totally devoid of worth. Take the one you’re about to read, counting down the 10 best weight-training exercises to develop your shoulders. Even if you disagree with the final outcome or grumble over the order, in the end, you’re left with something very valuable: 10 proven ways to build bigger, denser, wider delts.

33
T NATION on Twitter

34
5 Killer Chests | Bodybuilding Motivation - YouTube

Here's some bodybuilding motivation for your next chest workout! Top 50 Best Supplements ► http://bbcom.me/2bhVKLb Craig Capurso | https://www.youtube.com/user/cmack034 Hunter Labrada | https://www.youtube.com/user/LabradaN... Kizzito Ejam | https://www.youtube.com/user/kizmvp777 Steve Cook | https://www.youtube.com/user/swoldier... Ryan Hughes | https://www.youtube.com/user/HughesFIT ========================================­===== | Recommended Supplements | LeanMode Fat Burner ► http://bbcom.me/2bhVFaj - Stimulant Free Fat Loss Support* - 5 Stimulant Free Modes Of Fat Burning* Gold Standard 100% Whey Protein ► http://bbcom.me/2bhW5gN - Muscle Building Whey Protein Powder* - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* C4 Pre-Workout ► http://bbcom.me/2bhW3Wd - Advanced Pre-Workout for Increased Energy and Focus* - Great Tasting Powder to Provide an Explosive Surge of Motivation* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2bhW8sZ Sales & Specials ► http://bbcom.me/2bhVdZT Fitness Articles ► http://bbcom.

35
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.

36
Instagram photo by Zach Even - Esh • Aug 16, 2016 at 11:02pm UTC

37
Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes

I don’t eat breakfast very often, but breakfast foods are one of my favorite things to eat. From eggs and chicken sausage, to waffles, pancakes, and french toast, it’s hard to go wrong with any morning meal favorite. The problem? Many carb loaded breakfast foods clock in at thousands of calories, and there’s nothing about them that would even come close to qualifying at healthy.

38
T NATION on Twitter

If your main goal is building size, here's the best deadlift variation: https://www.t-nation.com/training/tip-the-deadlift-isnt-enough … pic.twitter.com/gdlNUFBuzN

39 What Overtraining Is and Isn't | T Nation

If you do a workout that stresses the nervous system too much, you'll suffer from what Paul Carter calls "workout hangover." This is a very accurate term because that's pretty much how you feel: lack of focus and energy, apathy, no motivation, and sometimes a headache. Not surprisingly, you can't get in a good workout when you're in that state, but you'll feel like crap for the whole day.

40
T NATION on Twitter

This push-up variation is so tough most people can't do one rep. Can you? Check it out: https://www.t-nation.com/training/tip-do-the-tiger-bend-push-up … pic.twitter.com/usvewmIXF0

41
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.

42
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

43
9 Muscle-Building No-Cook Recipes

Whether it's just too freaking hot to turn on the oven or you just don't feel like cooking, whip up these muscle-building meals without lighting a flame. That's right: There are plenty of ingredients you can simply meld together to create delicious, filling, and healthy meals in minutes sans any heat at all. Here are nine. 

44
5 Protein Powders That Build Muscle Fast

Feel like you're hitting a plateau in your training? Diversify your protein supplements to make bigger gains.

45
Instagram photo by Clark Bartram • Aug 16, 2016 at 5:37pm UTC

46
22 Pushup Challenge: Why The Rock, Chris Pratt & More Are in on 'New Ice Bucket Challenge'

That's thanks in part to a slew of Hollywood stars already jumping on board with Chris Pratt making the first high-profile attempt at the challenge with wife Anna Farris. The couple do a great job at speaking from their hearts and talking about the cause, plus it's also super entertaining to watch the stars attempt the challenge.

47
ROCK THE PROMO - Episode 3 feat. Rey Mysterio (Hosted by Joe Santagato)

Joe Santagato and the greatest luchador of all time, pro wrestler Rey Mysterio, have teamed up with The Rock to bring you the third episode of “Rock The Promo”! This week, they’ll judge the top right bracket of contestants on their humor, intensity, and toughness to see who truly knows how to rock a promo! If you missed the second episode check it out now!: "Rock the Promo" is a contest in which 32 finalists (chosen from thousands of contestants) will go head-to-head in a single-elimination bracket to determine who has the biggest, baddest, and funniest wrestling persona! Every Friday, Joe Santagato and wrestling megastar judges will decide who truly knows how to ROCK a promo! Take a look at Joe Santagato's channel!: http://bit.ly/2aiWXPe Follow Rey Mysterio on Twitter!: http://bit.ly/2aRLV3f HOST: Joe Santagato PRO WRESTLER: Rey Mysterio Jr. FOLLOW THE CONTESTANTS ON INSTAGRAM: Sweet Revenge - http://bit.ly/2aN6yMr Shabazz - http://bit.ly/2b31BPS La Chambirdie - http://bit.ly/2blUe82 Mr. Packer - http://bit.ly/2bcCNpk Paragon - http://bit.ly/2aRMMke The Plumber Prince James - http://bit.

48
CutAndJackedShop.com - The Motivational Gym Shop

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

49
Dwayne Johnson Raises Awareness for Veteran Suicide

#22PushUpChallenge Raising awareness for our 22 US vets who commit suicide daily. If you're a vet and you're going thru it, just know we're thinking about you and you're not alone. Be strong, have faith, keep fighting that good fight and there's always a better day. I challenge my boys @kevinhart4real and @justinjames99 as well as our history making first black OLYMPIC Gold medalist in swimming @swimone13. Thanks to my bud @prattprattpratt for passin' the torch and Hobbs the beast for the bad breath kisses. I'll take em all day

50
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

51 At-Home Barbell Blast
52 MTV UK on Twitter
53 Plasmajet
54 Six Fat-Burning Ingredients You've Never Heard Of
55 6 Things You Should Never Do Before a Workout
56 The Kettlebell Workout
57 M&F Iron Maiden: Paige Hathaway
58 Tip: The Training Method That Improves Everything | T Nation
59 T NATION on Twitter
60 Lucille Porter on Twitter
61 Human Growth Hormone: Everything You Need to Know About HGH
62 Bodybuilding.com on Twitter
63 Fat Loss: 5 Mistakes and How to Avoid Them | T Nation
64 The 5 Best Supplements for Men
65 T NATION on Twitter
66 ENGN by EVLution Nutrition at Bodybuilding.com - Best Prices on ENGN!
67 10 Strength-Building Strategies That Will Never Die
68 22-Minute Workout - YouTube
69 The Starch That Burns Body Fat - Biotest
70 Decline Press w/Pauses 8.15.16
71 Arnold Schwarzenegger Answers Your Cardio Questions
72 7 Training Rules Every Lifter Should Always Follow
73 Jay Cutler's Top 25 Training Techniques
74 Mike Titan O'Hearn on Twitter
75 Top 5 Chests of the 1970's
76 The Lean Mass 15 Workout Routine
77 The Most Badass Olympic Sports, According to Men's Fitness Readers
78 The 15 Best Pieces of Workout Equipment You’re Not Using
79 T NATION on Twitter
80 Your Diet and Exercise Plan Is Not Working. Here's Why.
81 Instagram photo by Victor Martinez • Aug 15, 2016 at 4:30pm UTC
82 Men's Fitness on Twitter
83 3 Key Nutrients Every Man Needs
84 Tim Noakes on Twitter
85 Mr. Olympia LLC on Twitter
86 Tip: The Training Method That Improves Everything | T Nation
87 7 Exercises to Blow Up Your Arms
88 5 Easy Ways to Start Building Bigger Biceps
89 How to Train for a Marathon Without Losing Muscle
90 9 Best Bodyweight Moves For Colossal Arms
91 T NATION on Twitter
92 8 Mass Ingredients
93 Bart Wagner on Twitter
94 Sam Sipes on Twitter
95 Joe LoRusso on Twitter
96 Skinny to Shredded: Teenage Transformation Workout Routine