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Super League

Anyone can compete in Super League by sending us an application via the contact form. After our first event, there will be two ways to turn pro – neither of which involve local shows, pro qualifiers, or years of traveling to get your “pro card”. 

Tips for Training High School Athletes • Zach Even-Esh

Training young athletes is my passion. I LOVE helping skinny, weak kids go from Boy to BEAST..... not just physically, but mentally as well. But, I feel HORRIBLE for the athletes who are forced to train with a Coach who has NO clue as to WHAT the hell to do with regards to Safe AND …

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What the Bodybuilding Greats Can Teach You, Part 2

Lesson for You: How often should you work each body part? Experiment! You never know till you try. In all aspects of training, it's all about finding out what's right for you. Just because the pros don't train like you doesn't mean you can't learn from them. Try out their methods and discoveries in your own training, and see if they bring you closer to your ideal physique!

The Elimination Workouts: 3 routines that reconstruct your body

You can't spot-reduce, but you can muscle-produce. Rebuild your skinny chicken legs, flabby man-boobs, and pudgy love handles for good with these no-nonsense regimens.

30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

Dymatize ISO100 at Best Prices for ISO100

I received this product from a giveaway on the premise that I would leave an honest review for what I received. Chocolate Coconut: Taste: 10/10This is the best chocolate flavored protein that I have EVER tasted. I am not a big fan of coconut but this stuff is amazing! I would recommend this product to anyone looking for a smooth tasting chocolate protein shake with a slight hint of coconut on the end. Ingredients: 10/10This profile has a great blend, being on a low carb diet this protein is great! I am able to enjoy a shake and not worry too much about my macros. Being an isolate and having 25g of protein per serving I get just enough protein and carbs to not drop me out of ketosis. Mixablilty: 10/10This protein mixes well with water or milk or whatever you want to mix it with. A couple shakes in a blender bottle and its smooth as silk! I love it! Value: 10/10 Dymatize hooked us up with a 5lb tub! This would normally cost $74.99 which equals to about $0.99 per serving which makes this a great value! I would definitely recommend this product! Overall: 10/10 This is one of the best proteins that I have tried and would recommend it to anyone looking for an isolate protein! Orange Dreamsicle: Taste: 10/10 What can I say.

The Truth About Nighttime Eating | T Nation

Additionally, there's a problem with practically all of the studies in that they focus on the biological instead of the psychological. Human types are prone to "hedonic hyperphagia," which is the drive to eat for pleasure when you're not in a calorie deficit. I guess this is like hedonic drinking, hedonic sex, or hedonic bowling. Anyhow, it's known in less scholarly circles as "the munchies," or eating for the eff of it.

5 Things You Should Know About Avocados

3) While the banana is most famous for potassium content, a typical avocado contains 35% more potassium (684mg vs. 505) than that of its long, yellow cousin. Avocados are also a decent source of calcium and magnesium, crucial electrolytes for athletes because of their role in muscle function and fluid balance.

Today's Workout

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Master the Arnold Press to Build Big Shoulders

Add this move to your shoulder workout to target your front delts.

Tip: Boost Workout Recovery in the Shower | T Nation

The trick here is to maintain a normal breathing pattern despite the rapid drop in water temperature. I made a point to slow my exhale phase so it was twice as long as the inhale. This offsets the sympathetic nervous system response. I maintained a two-second inhale followed by a four-second exhale sequence during the 30 seconds of cold water. This isn't easy at first!

Tip: The Best Damn Sleep Tip Ever | T Nation

Your schedule will vary of course, but it all starts with hitting the sack earlier than you do now and allowing the sleep machinery to finish its job. Yes, I know you're busy and yes, I know you can't do this with a newborn in the house. (I also know you watch several hours of TV a night.) But at least try to allow yourself a "window" for your wake time rather than setting an alarm for a designated time.

Bodybuilding for Strength Athletes | T Nation

Having a strong grip for deadlifts is important. You can't deadlift what you can't hold on to. The thing is, grip work is boring. By ditching the straps and getting in some high reps, you're killing two birds with one stone. It's bad-ass hypertrophy work for the upper back mixed with holding on for dear life for a couple of all-out sets. Do 20-30 reps here, Kroc-row style .

Tip: Master This Before You Deadlift | T Nation

The hip hinge is often confused with the deadlift, which is a specific exercise that falls under the hip hinge umbrella. While not every hip hinge is a deadlift, every deadlift is a hip hinge pattern. Many people don't deadlift because they think it's too risky. And since the deadlift is the only hip hinge exercise they know, they skip training the entire movement pattern. The result? More low back pain, more injuries.

Arnold Schwarzenegger's Highlight Reel

Schwarzenegger poses for a portrait circa 1966 in Austria. The now-legendary bodybuilder has since disclosed that his mother wasn't as enthusiastic about his hobby as he was in the very beginning. "When I first started lifting weights in 1962, my mother cried, saying, 'Where did I go wrong? My boy has pictures of naked, oiled-up men on his wall, and all his friends have pictures of girls in their rooms,'" he said.

Tip: Hot Yoga vs. Cardio | T Nation

I honed in on hot Hatha for a number of reasons. First, the room is hot. It's 100 degrees if I place my mat underneath the infrared overhead space heaters. I own a dry sauna at home which runs at about 140 degrees, but 60 minutes in a hot Hatha class provides the same benefits including detoxification through excessive sweating, recovery via increased blood flow, and activation of heat shock protein to protect against insulin resistance.

Arm Training for Natural Lifters | T Nation

Some people can build big arms no matter how they train. They just have the perfect genetics for arm size... or they're on buckets of drugs and can put an inch on their biceps while brushing their teeth. The natural, genetically average lifter has to work a little harder and a little smarter to build his arms. Sound like you? Then this is your guidebook.

Tip: The 4 Squat Progressions | T Nation

Now, when I say "squat" I bet the image you have in your mind is that of a barbell back squat taken to ass-to-grass depth. That is one squat pattern variation, but it's by no means the only way to squat. And for the record, you're not less of a man if you don't squat with the bar on your back.

Tip: Your Fancy Pink Salt Is Worthless | T Nation

For instance, a teaspoon of sea salt contains around .2 mg of iron. That's fine, but your daily value of iron, if you're a man, is about 8 mg. If you're a woman, it's about 18 mg. Either way, if you're depending on sea salt to fulfill your daily requirements for certain minerals, you're not a human – you're a flounder.

Tip: Your Detox Is Dumb | T Nation

There a lot of things to worry about when it comes to your health. Needing to detox isn't one of them. Here's why.

Tip: 5 Rules For Training Success | T Nation

Amit Sapir was born in Israel but he was raised on T Nation. He's been a member since T Nation launched in 1998. Amit has gone from knowledge hungry teenager, to soldier, to qualifier for the 2004 Olympic Games in weightlifting, to IFBB pro bodybuilder. That's why we're glad to have him on the Biotest training team. He's the real deal. Follow Amit Sapir on Facebook

Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

21 on Twitter

For a limited time take 20% OFF on 125+ products! Make sure to vote for your favorite brands!  #Bodybuildingcom

shawn ray on Twitter

Join us at the NPC Shawn Ray Hawaiian Classic November 4th Register Now: SRHawaiianClassic @MuscularDevelop @GenerationIron @NPCNewsOnline

Training Mistakes Part 2

Choosing the correct exercises is crucial to success. It does no good to be strong in the wrong exercises. For squatting and deadlifting, the glutes, hamstrings, and hips are the most important. Reverse hypers, glute-hams, inverse curls, leg curls of all types should be included, but the lifter must never forget the abs! The abs must start every lift. That is why the lifter should take a deep breath before starting the bench or standing press, squat, or pull.

shawn ray 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

Tip: Go Deep With Technique | T Nation

Subtle differences in techniques go a lot deeper than most people appreciate. Just because you're "good" at a lift or have impressive numbers, it doesn't mean you have mastered that movement. Check out the three deadlifts below. The loading pattern for each one is completely different... and all are correct.

Muscle & Fitness 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 Sunday, July 30, 2017

Sunday, July 30, 2017 - Romance is in the air, but an opportunity to pursue an unusual relationship could disappear before you know it. Your infatuation may extend into online interactions, yet it’s challenging to distinguish social media connections from real life ones. Nevertheless, don’t be dissuaded now because someone seems so different from you. You might be delighted by how much you can have in common with another openminded person if you give each other a chance. A friendship is a lovely place to start.

5 Reasons Your Workouts Aren't Working

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

The 7 Smartest Workout Tips of All Time | T Nation

Grab a pull-up bar at about shoulder width, keep your shoulders down and back in a solidly packed position, and enjoy the vertebral decompression effects of just hanging around. Ideally, find the highest pull-up bar you can. Extend your entire body out nice and straight for the most benefit. If you're too tall or the bars in your gym are all too low, extend your legs out slightly in front of you with your feet just off the floor rather than tucking your feet behind you.

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!

lindsey vonn 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 Complete Arnold

In more recent days, the Austrian Oak wrote a column, “Arnold’s Page,” in FLEX every month. Some months, questions were answered; other months, he discussed a training topic that should be of interest to a majority of our readers. Either way, it’s the same great information dispensed by the most famous bodybuilder the world has ever known.

The best CrossFit training and recovery gear of 2017

If you're still wearing a shirt by the end of the WOD, this tank is a great choice. Relatively inexpensive, it's got mesh panels to fight overheating and reflective details that will keep you safe should you decide to do sprint intervals at night. And given athleisure’s popularity these days, the Miler Tank can also be just as useful when you’re out of the gym. ($30.00,

Bench Press Seminar 7: Hand Spacing

The wider the grip, the less distance you have to push the bar to complete a bench press. This is why many competitive lifters pick a wide grip for the bench press. But lately, some lifters, including the greatest bench presser of all-time, my client Jeremy Hoornstra, have had greater success with a narrower grip. Lifters that espouse narrow grips say this feels better on their shoulders and gives them better drive off the chest.

10 Rules to Eating for Mass

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

30 Surefire Ways to Lose Your Gut for Good

6. Go slow. Along with protein and healthy fat, you should consume a slow-burning carbohydrate at breakfast. We suggest two slices of whole-wheat toast or one cup of cooked oatmeal. The slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise. You'll also have sustained energy for the next several hours, as whole grains digest slowly and feed your brain and muscles gradually. Researchers from Loughborough University (England) found that when athletes ate slow-digesting carbs at breakfast and lunch, they had lower insulin levels and higher levels of fat-burning during the day compared to those who ingested fast-digesting carbs. They also discovered that test subjects who ate slow carbs spared muscle glycogen better during exercise due to greater fat use. In addition, the fiber present in 100% whole wheat has been shown to aid fat loss and keep you feeling full so you don't overeat.

Front-Delt Assault

The deltoids are integral to the form and symmetry of the upper body. The front, or anterior, delt is also a prime mover for movements like the bench press. A number of exercises isolate the front delts but none more than overhead barbell presses. When performing overhead barbell presses take extra care if lowering the bar behind the neck. This places the shoulders in a vulnerable position. Instead, bring the bar down in front all the way to the clavicles.

Bench Training

I decided to do one set too many today. That lest set with 365 barely got half way up and just stopped there...I was done. On a good note, the cortisone shot helped out my shoulder, but not so much for the elbow. I'll take it though.

Kai Greene 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 Top 10 Exercises For Thick, Strong Thighs

To really challenge yourself, Musico suggests building up the height and repetitions, while maintaining your speed and explosive power through each jump. Nearly all variations build off the basic box jump: From a stand-still position on the ground, squat down, and explode up onto a box. From here, you can play around a bit. Start standing on top of a box that's about two to three feet high, then drop down to the ground in front of it and explode back up to a taller box that's directly in front of it. You can set up a series and work on increasing speed and height, or you can work on power by performing box squats to box jumps (from a seated position on a box, explode off the ground and onto a higher box). Note : To reduce the risk of injury, step down off the box one foot at a time, and when jumping up, really focus on landing softly.

6 Great Exercises to Rock Your Tank Top This Summer

There's no better time to strut your chiseled upper body than the dog days of summer. These moves will ensure you top off your tank.

Hafþór 'The Mountain' Björnsson Posts Proof He's Too Big for The Lat Pulldown

So it's no surprise then that strongman Hafþór Júlíus Björnsson can be seen knocking out a few reps at the gym. What does cause us to do a double take, however, is the unorthodox position he uses to perform the popular lat-building exercise . In this video posted on Björnsson's  Instagram page, you'll see "Thor" forgoing the machine's seat, and parking his rear on the floor. Thor sums it up best in just a few words:

SGDL in "Look Like a Bodybuilder" Done Like a Squat?

Hello Coach, I’m planning on doing this program and I’ve seen a recent video of Clarence Kennedy (weightlifter) doing this lift, should I do it like him? Meaning: with weightlifting shoes, starting with hips below parallel, keeping the same torso angle? In short, doing it more like a squat?

6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

Carb Control

This means that a 150-pounder should get in 300 grams of carbs, and a 200-pound lean bodybuilder should take in about 400. But that doesn’t mean you can take in any carb you want at any time of day. Look at the following tips for guidance on which carbs to consume and when.

Top 10 Muscle and Strength Building Moves

While everyone who goes to the gym to lift weights has their own set of specific goals, one common thread that runs through most is the desire to get bigger and stronger . Bodybuilders are unique bunch in that they look to build every muscle in the body to the greatest possible degree, while trying to make sure everything remains in perfect proportion and symmetry. Because of this they must utilize a myriad of specific and varied exercises for each body part, so that every muscle fiber and motor unit pool is exhausted at every workout.

5 Reasons Your Scale Weight May Be Inaccurate

Not all weight gain is fat gain! Here are five perfectly normal and common reasons your number on the scale might read higher than expected. Some of them will definitely surprise you!

The Shawn Ray Story Part 1

The Shawn Ray Story Part 1

Why The Easy Life Breeds Weakness In AND Out of The Gym • Zach Even-Esh

After returning from a great vacation, I shared a story with my kids to remind them just how good and easy they have it. And, many times I wonder, is this "easy life" hurting my kids and humans in general?

15 Muscle-Building Finishers for Every Body Part

Building a proportional, symmetrical, and muscular physique requires attention to every detail. Every body part needs to be pushed to the limit, flushed with blood, in order to induce hypertrophy and build muscle. The end of your workout is a great time to empty the tank and having quality programming readily available helps you stay on course once you’ve reached the proverbial “gym autopilot.” Not to worry, these 15 muscle-building finishers will ensure you leave the gym with an intense pump wherever you need it. Try these workout 15 workout finishers to build muscle and burn fat fast.

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55 What to do if you’re too big for your partner
56 Arnold Schwarzenegger's Best Magazine Covers
57 Bodybuilding for Strength Athletes | T Nation
58 PRE-KAGED by Kaged Muscle at - Best Prices on PRE-KAGED!
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60 The Ultimate Abs Workout for Advanced Lifters
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62 Heath '06 vs. Heath '16
63 Jay Cutler's 7 Tips for Building Huge Triceps
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66 Dorian Yates' Daily Meal Plan
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71 Hannah Jeter Sizzles in 'Sports Illustrated Swimsuit 2017' Shoot
72 8 Things You Should Know About Protein
73 10 Rules for Hardgainers | T Nation
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77 5 Ways Social Media is Ruining Fitness | T Nation
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80 Should Your Workout Kick Your Ass?
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95 Tip: The 2-Barbell Farmer's Walk | T Nation