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Your Simple Guide To Awesome Non-Gym Workouts -

The best ingredients for a no- or limited-equipment workout are simplicity and balance. Do one today!

8 Healthy Snacks To Kill Your Cravings! -

The next time you get the urge to reach for something sweet, grab one of these healthy snacks to help fuel your day without sabotaging your goals fitness.

Jon Stewart to Host 2015 SummerSlam

The ex-Daily Show host will emcee a weekend full of wrestling glory.

Video Motivation: Stay Hungry

Dallas McCarver's Journey to Greatness Part 4 | Chest Training

Dallas McCarver's Journey to Greatness Part 4 | Chest Training

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Top News
Dude Smoothie Bowls

Have you ever tried eating your smoothie with a spoon? It’s the latest trend that’s sweeping our foodie (and fitness-obsessed) nation. Smoothie bowls give you the opportunity to eat a thick smoothie out of a bowl and top it with all types of healthy foods like nuts, seeds, fresh fruit, and more. Looking to jack up your protein? Add protein powder to your bowl or swirl in a tablespoon of your favorite nut butter. 

James Yi 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

Sagittarius Horoscope for Wednesday, August 19, 2015

Wednesday, August 19, 2015 - The stress in your relationships eases today if you have the confidence to bring out your own bag of tricks. However, these are not sleight-of-hand manipulations of a stage magician. Rather, they are the psychological tools and interpersonal communication skills that you have honed over the years. Nevertheless, just like a modern-day wizard, it's up to you to produce fun diversions from the more serious issues of life. Creating a buzz while you can is just a catalyst for the much-needed changes yet to come.

Squared Away

This one exercise being done in that fashion is a microcosm of Morel’s entire workout routine, which consists of six days on and one off. Each and every body part is worked twice per week, with shoulders hit every Tuesday and Friday. But what makes it even more interesting is that Morel will do a two-a-day split with back on those same days, doing shoulders in the morning on the former and the afternoon on the latter.

Gym Fix: Work Your Chest and Triceps With the Floor Plan

What happens when you stick to that template week after week and year after year? Absolutely nothing. You’ll grow and get stronger for a while, but as soon as your body adapts to what you’re doing every workout, your progress grinds to a halt and you’re left wondering what you can do to get yourself back on track and making gains again.

4 Classic Exercises to Build Up Your Biceps

Try these four classic exercises and apply the tweaks we explain in the exercise descriptions. These minor changes are enough to keep your muscle fibers guessing, and when your body’s guessing, it responds by growing.

10 Fit-Girl Problems Nobody Talks About -

Fitness has plenty going for it, but it also has its ugly, smelly, awkward, and judgy side. Here are 10 legit problems from the life we love, and what you can do to overcome them!

16 Greatest Physiques of All Time

In this list, we've narrowed the field to the best of the best. In our opinion, these are the eight greatest bodybuilder and physique competitors and the eight greatest celebrity physiques that we've ever seen. All 16 athletes were once Cinderellas, but now they've taken the spotlight through hard work in and out of the gym. Which physique reigns supreme? That's for you to decide.

John Cena’s 4 Tips for Better Bench Training

"I see so many people bench with their feet up," Cena says. "I can understand if they're trying to work some awkward core stability, but nine times out of 10 thy jut think they're working their chest more. You need your feet on the ground to be as stable as you can be."

Paul Lawrence 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

Weider Principle #21: Forced Reps

“WANTED: spotter. REQUIREMENTS: reliability, compatibility, encouraging disposition. Must know how to take away just enough on forced reps.” Bodybuilding may be the most individualistic of all sports, but sometimes you can benefit from pairing up. Whether you work out with a training partner or simply ask for a spotter on occasion, one of the most valuable assets a “teammate” provides is the ability to extend your sets beyond failure by assisting on forced reps. This month we examine the one Weider Principle you can’t do alone. A little help from a spotter can keep sets going and your muscles growing.

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

The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

The Rebound Effect

When dieting, you are always restricting something. Consuming fewer carbs and less fat results in less energy. That can trigger muscle loss, but it also sets in motion anabolic signals that can prime the body for major growth when you end the diet — as long as there are sufficient amounts of carbs and fats in your revamped nutrition program. After dieting, the body can’t wait to get growing, as long as you reintroduce the right amounts of these nutrients. In addition, hormones and enzymes help get the growth ball rolling. When you diet, testosterone levels can fall. When you start to eat again, they quickly bounce back. Rising testosterone levels, coupled with an increase in food intake, result in quick and substantial gains in muscle mass. Furthermore, while muscle reserves of stored carbs (glycogen) decline during a dieting phase, glycogen-storing enzymes that potentially pack away a lot of carbs are working overtime. When you finish your diet and start to eat more quality foods, your body swells with massive glycogen stores, which directly impacts growth.

BSN Syntha-6 at

SYNTHA-6® is an ultra-premium protein powder with 22g protein per serving and is BSN®'s best-tasting protein on the market. SYNTHA-6® not only includes essential amino acids and essential fatty acids, but is also an excellent source of fiber, which makes it a nutritious and multi-functional protein supplement. SYNTHA-6® is the go-to protein for any nutrition or exercise regimen because it is designed to suit a variety of active lifestyles and diet plans. And with SYNTHA-6®, the high standard of quality protein comes with taste to match, thanks to BSN®'s exclusive flavor technology.

Jared Fogle reaches plea agreement in porn case -

(CNN) Former Subway pitchman Jared Fogle will plead guilty to child pornography charges and to crossing state lines to pay for sex with minors, prosecutors and defense attorneys announced after his initial appearance in federal court.

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

Creating the Perfect Muscle Monster

From the night of the 2002 GNC until Jan. 1, 2003, Ronnie rested and took the time to relax and recuperate. On Jan., 2003, our off-season and new game plan began. Up to this point in time, the heaviest Ronnie had ever been during the off-season was about 310–312 pounds, but we knew that even as the reigning Olympia champ, Ronnie needed to kick the program up several notches and place himself out of the reach of his competitors. With our revised strategy, we set out to reach a goal of 320 pounds for the 2003 off-season. I wasn’t going to be satisfied with just improving 5–10% and just winning the title again—I wanted to go in and blow the competition out of the water by about 25%! If it were anyone other than Ronnie, it would seem virtually unrealistic to set this type of goal, or even try to push so hard, but I knew with Ronnie’s work ethic and crazy genetics, he was more than capable of reaching these goals and hungry to prove himself. I devised a three-phase plan for the year and thought it would be interesting to share the details with all of you. Many of you know what types of foods Ronnie dieted on, but few actually knew exactly how we went about putting together his incredible 2003 physique.

Get Bigger Quads With Classic Exercises

Unique exercises have their place in any program, but many people focus on them too much when they should really be stressing rep ranges, volume, intensity, and frequency with basic moves. Work harder to understand and manipulate these variables, while placing less emphasis on esoteric exercises, and you’re bound to see shocking results. The workout below represents “multi-rep range training,” with strength training rep ranges on squats, hypertrophy ranges on leg presses and lunges, and high reps on extensions to finish it off.

T NATION on Twitter

Breakfast time. If you're trying to lose fat, make it big and high in protein. Here's why: …

Natural Cures for Depression, Stress and Bad Mood | Eat This Not That

If you’ve been feeling depressed, coming up short on certain nutrients could make your symptoms far worse. Research suggests that folic acid deficiency, for example, can suppress the production of S-adenosylmethionine, a naturally occurring compound that helps produce serotonin and dopamine, two major feel-good neurochemicals. Though more research is needed to confirm the hypothesis, scientist believe that improving folic acid status can help boost the production of S-adenosylmethionine, which could help resolve depressive symptoms. To reap the benefits, whip up an entree-sized spinach salad. Three cups of the leafy green has 175 micrograms of folate, which is nearly half of the daily recommended intake for both men and women. To help lift the gloom further, top your salad with peppers and salmon—and any other low-carb vegetables you’re a fan of. Just avoid adding in cheese, chicken, or turkey; all these foods suppress the production of serotonin, counteracting some of the spinach's mood-boosting effects.

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

The Best Stretch for Your Body (In less than 5 minutes) - Born Fitness

Hip flexor stretches. Shoulder stretches. Back stretches. Dynamic stretches. Why not just combine them all into one great stretching exercise? Here's how.

Is Tilapia Healthy? The 5 Best Fish to Eat Now | Eat This Not That

If you enjoy the taste of trout and salmon, you’ll love this sustainable fish. It provides a solid hit of carotenoids, a group of A vitamins that can decrease body fat and fight back against disease-causing free-radicals. It’s also a good source of omega-3s, which have been shown to ward off everything from stroke and allergies to dementia, and dyslexia. That’s quite the diverse resume of skills! Fresh Arctic char is your best bet if you can find it, but farmed is safe, too. In the U.S., farmed Arctic char is raised in clean tanks as opposed to filthy ocean pens.

Get Fit @ Work: The Perfect Lunch-Hour Workout

If you really want your results from the gym to spill over into the boardroom, you may be better off exercising before work than after: ”You’d be activating your muscles and the systems that get your body to fight depression,” says Keith Barr, M.D., head of the UC Davis Functional Molecular Biology Lab. But if the early a.m. is out of the question, the next best thing is hitting the gym when your colleagues are ordering Chipotle. With this rigorous routine, you’ll have ample time to shower, change, and get back to your cube within an hour.

Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

Hyper-Growth Challenge

There’s no catch. You just need to add a hard-work ethic in and out of the gym and Bio-Gro™ Bio-Active Peptides to your routine, and the results will begin to happen. Whether you are trying to get lean for a competition or just look good with your shirt off, the iSatori 8-Week Hyper-Growth program will help you achieve more than you ever imagined.

Aff4mation - Flex Lewis 6 weeks out - Mr Olympia 2015 - Episode 1

Aff4mation - Flex Lewis 6 weeks out - Mr Olympia 2015 - Episode 1

The Beginner’s Guide to Weight Training

7. STAND UP STRAIGHT Want an easy way to tell if you’re performing your exercises correctly? Check your posture. The correct starting position for most exercises is shoulders back, chest out, standing (or sitting) tall, with your abs tight. Good posture, good form. Now that you’re ready to exude proper gym etiquette , it’s time to consider what training program you’ll use. If you can only commit two days a week to the gym, that’s OK, the workout program on Page 2 will get you big and strong in just eight gym visits.

7 Must-Have Talks for a Healthy Sex Life

Fear of ruffling your significant other’s feathers can cause you to clam up when it comes to talking honestly about sex. But sweeping hard-to-tackle topics under the rug can make finding out the answers (and changing bedroom behavior!) even harder. These must-have conversations are important to maintaining a healthy and fulfilling sexual relationship—and with our expert-approved strategies for approaching each, you’ll know exactly how to set the stage for intimate talks that will bring you even closer together and keep your sex life thriving.

In the Crosshairs: Brachioradialis

GO THUMBLESS: To focus on the brachioradialis, do reverse-grip barbell curls with a thumbless grip (thumbs on the top side of the bar) at the start of your forearm training, immediately after biceps. This better targets the brachioradialis, because the thumbless grip forces you to keep the barbell close to your torso so that your fi ngers remain under the bar. In essence, you do a reverse-grip drag curl, which removes the stress from the brachialis and places it on the brachioradialis. Doing it first in your workout is best, because your grip is strongest, which will allow you to go heavier and place more overload on the brachioradialis.

6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

8 Ways to Build Shoulder Strength and Stability

Follow these tips to save your shoulders so you can keep going strong at the gym.

5 Muscle-Friendly Feasts You Can Make in a Flash

With just a few ready-to-go foods from the grocery store or deli, you've got the makings of a quick, healthy gourmet meal.

Aggies Have the Ultimate Playground for Any Fitness Enthusiast

At an enrollment of 58,000+ students, Texas A&M embodies the saying “Everything is bigger in Texas.” The senior military college boasts a Student Recreation Center, which after renovations will be 480,000 square feet in 2016. Within it, the strength and conditioning space will expand to 37,000 square feet, complete with more than 100 smart cardio machines, a full personal training suite, and an indoor turf area for plyometrics, TRX, battle ropes, and other functional training tools. Overall, the Aggies tend to favor expansion.


Being a good fat burner allows you to sleep deeply through the night. But if you are metabolically inflexible, it’s common to wake up frequently due to blood sugar fluctuations. The medium chain triglycerides in coconut oil are a great tool that can help because they bypass the cholesterol cycle and are metabolized directly by the liver, providing an alternative source of energy to glucose. They also kick the body into fat burning mode, making it easier to get a good, restful night’s sleep.

The Too Busy Fitness Plan: How to Create a 30-Minute Workout - Born Fitness

Only have 30 minutes in a day to exercise? Here's how you can train for less time and still make progress towards goals like building muscle or burning fat.

6 Ways to Lose Your Beer Belly

With barbecue season in full swing, and tailgating parties coming fast, the beer will be flowing freely. This may be fun in the short-term but in the long-term it will wreak havoc on your physique. If you have enjoyed yourself too much this summer and have accumulated a beer belly, use these 6 tips to get your gut back on track.

No Carbs Diet: The Flaw in Fat Loss - Born Fitness

And that wasn’t all that happened. Lots of dieters who made the change lost weight and felt better than ever. But the reason wasn’t what everyone assumed. While a lower carb diet can help you lose weight, it’s not that carbs are the enemy. In fact, they are a vital nutrient that will help you get lean fast and keep you energized for your workouts.

40 Yvonne Craig, the original 1960s Batgirl dies, aged 78

Craig joined Batman in 1967 for the third and final season of the popular TV show. She played librarian-turned-Batgirl Barbara Gordon. The actor did most of her own stunts including riding the Batcycle, which she didn’t enjoy. “They had taken off the shock absorbers to put on the bat wings,” she said. “So whenever I went over a bump, it was like jumping off a table stiff-legged.” She also had a cantankerous parrot sidekick called Charlie.

6 Exercises Upgrades For Better Results - Born Fitness

This movement is awesome but be warned: it really sucks to perform. But, as a general rule of thumb, everyone needs a little “suck” in their training programs if they want to make progress. This exercise trains a lot of athletic qualities that can hide as reasons why you don’t become stronger – single-leg strength, core stability, upper body mobility – while still giving you enough loading to put some mass on your lower body.

Straight-Up Forearms Workout

The  forearms  serve a number of duties. Not only do they flex and extend the wrists, but perhaps more important, they contract statically (along with the muscles of the hands) to assist in gripping heavy objects. It’s easy to see, then, how a weak pair of forearms could be the limiting factor in possessing elite-level strength. They also round out a top-level physique. If your grip is lacking, so too will be the amount of weight you can use on deadlifts, rows, weighted pullups, and other measures of brute strength. Guess how many successful  strongman  competitors have a weak grip: zero. Same goes for the top competitors in the IFBB—you got ’em or you can’t win.

43 on Twitter

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23 Classic Hip-Hop Workout Songs -

We're taking you back to the golden era of hip hop. Bounce to the gym, plug in your buds, and let these club-worthy beats help you strive towards your next PR. Push those weights up—push 'em real good.

We 'Mirin Volume 117: Fit Besties -

You may not be able to see your back in the mirror, but these 16 BodySpace members show just how amazing it can look. Never skip back day!

How To Deadlift 400 Pounds at Age 15

Though this sounds like a daunting task, Schellenschlager has already made it to a point seemed improbable just a few years ago. So, it’s hard to doubt that he will attain his ultimate goal -- in the mean time, he set a smaller goal: 500 lbs. by the time he turns 17. In fact, Schellenschlager has all the tools he needs to succeed. He already has a sponsor: World Gym, the renowned fitness chain, plus a strong support system. Most specifically, his father, a former bodybuilder and Schellenschlager’s inspiration to begin bodybuilding. Another reason for Schellenschlager’s rise is his meticulous workouts.

Marc Graser on Twitter

Dwayne @TheRock Johnson gets his own potential Pirates of the Caribbean and lands starring role in Disney's live action #JungleCruise movie.

The Fit 5: Starting a Nutrition Plan

“Anything low-carb. You can set up your diet a thousand different ways, but if you’re eating oats, potatoes, bread, or other starches regularly, you won’t get as lean as possible. The simplest way to do it is just to keep carbs to a minimum on days you don’t lift. Have some fruit and, of course, eat plenty of vegetables. On days you lift, drink a post-workout shake that contains carbs right after training and then eat more starches in the hours afterward. Monitor yourself and try to lose a pound per week. If you aren’t losing that much, reduce your carbs further."

Mariana Sotres on Twitter

@TheRock one of the coolest things I've seen on IG, DJ. 🏾

Borys Kit on Twitter

Excl: @TheRock to star in JUNGLE CRUISE movie for Disney. John Requa & Glenn Ficarra are writing the script. …

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