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Ask The Science Chick: What's The Best Time Of Day To Work Out?

This change in body temperature throughout the day may partially, but not solely, explain the variations in short-term muscle strength and power performance. There's also evidence to suggest that your body struggles to recruit muscle fibers in the morning, with several studies showing lower EMG activity in the early hours of the day.[5,6] This won't necessarily affect low-intensity activity, but good luck trying to set PRs when you're recruiting only 75 percent of your muscle fibers!

10 Best Old School Exercises

"What we would do is superset flat bench dumbbell flyes with decline pushups. We'd put our feet pup on a bench and then there were these low wooden boxes—maybe 4" tall—that we would place our hands on to get that extra stretch at the bottom. This is a killer—really pumps up the pecs. Four sets of 8-12 reps done this way burns your chest out pretty well."

Tip: Steroids vs. Your Heart | T Nation

People always assumed steroids could mess with your heart, but were they right? Here's the new research.

Asia Monet - Come Along [Official Video]

Asia Monet's New Music Video "Come Along" Drops Everywhere Tonight

Tip: A Better Way to Build Forearms | T Nation

People have enough problems keeping their elbows healthy without cranking out short range-of-motion wrist extensions and curls on a regular basis. More times than not, the minor muscle-building benefits of direct wrist and forearm flexor and extensor work don't exceed the possible muscular and tendon stress and general waste of training time.

Tip: The Right Way to Do Hanging Leg Raises | T Nation

Whether you're hanging from a pull-up bar, have your elbows in those ab straps, or you're on a machine, the leg raise is a great exercise... if you do it right. But most people don't. They start with their legs hanging straight down then flex at their hips. That's mostly a hip flexor exercise, not an ab exercise.

Tip: A Smarter Way to Build Your Neck & Traps | T Nation

Unless you plan in taking part in activities that involve mandatory head trauma, there are better ways to build up your yoke. The truth is that most lifters are after a hypertrophy and strength response in the traps, and working the smaller segmental stabilizers or dynamic movers isn't going to get them there.

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).

10 Fit Physiques That Will Drop Your Jaw

Check out these 'mirin-worthy physiques that prove hard work pays off.

10 Mistakes Women Make in the Gym | T Nation

Insulin shuttles off some of the sugar to muscle cells and the rest are stored (in the liver or as body fat), but then insulin levels dip below baseline and you get hungry again pretty fast. If you give in to that hunger, you're ingesting more calories than you might normally have and extra, unnecessary calories get stored as fat.

10 Mistakes Women Make in the Gym | T Nation

Insulin shuttles off some of the sugar to muscle cells and the rest are stored (in the liver or as body fat), but then insulin levels dip below baseline and you get hungry again pretty fast. If you give in to that hunger, you're ingesting more calories than you might normally have and extra, unnecessary calories get stored as fat.

3 Key Mistakes On The Cable Cross-over

One of the greatest aspects of the cable cross-over is that you're not fixed to a single pulley position. By moving the pulleys to any number of stops from high to low, you change the angle of pull on the chest fibers. This allows you to manipulate the target points you want to hit on your chest. Up above will favor lower chest, while crosses from below will favor upper chest. Reps from the middle will hammer on the inner chest.

Instagram post by UndergroundStrengthGym • Aug 19, 2017 at 2:24pm UTC

10 CrossFit workouts you can do at home

Fitness Instructor Tyler Manzo of BRICK New York has provided us with 10 brutal CrossFit workouts so that you're never without inspiration when you can't get out of the house.  All you need is a pullup bar, and a little will power.

Feel the Burn: Low Reps vs. High Reps

Need help achieving your bodybuilding goals? The FLEX newsletter will provide you with special offers and alert you to the latest issue hitting the newsstand!

15 Sex Positions To Try in the Gym

This trick requires extra equipment and effort, but can be extremely rewarding. You’ll need a doorway pull-up bar, and a dual-hook sex swing. Attach the carabiners of the sex swing to the eye bolts of the chin up bar, and voila, you’ve got your own DIY sex swing! (Of course, make sure to test everything out before getting naked). This is definitely a next-level tip, but it doesn’t hurt to be aspirational with your workouts and your sex positions, right?

Row to Grow

Even though you’re bending over, begin the bentover row with your eyes up and forward (i.e., looking in the mirror and not down at your feet) and keep your lower back arched and concave at all times in a ski-jump position, which, if done properly, positions your butt sticking out behind you. Staying bent at the waist, grasp the barbell with a shoulder-width, overhand grip, and raise the bar of the floor just slightly. Execute your first rep by driving your elbows back toward the ceiling as you bring the bar to mid-abdomen. As the bar rises, focus on keeping your chest out and bringing your shoulder blades together behind you. Let the barbell down in a controlled fashion. Don’t ever lose the protective arch in your lower back.

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!

America's Hot Girls of the Beach

I always set some sort of goal. Whether it be a competition, a photoshoot, or just wanting to look good for the beach or a vacation. Also, making progress can be somewhat addicting. Taking progress pictures and seeing the changes keep me wanting to push for more. If I could make that much of a difference from last week, what can I do this week?

Can Too Much Protein Limits Gains?

In a recent study, scientists focused on how dietary protein activates satellite cells. Satellite cells are precursors to skeletal muscle cells and thus play a key role in the body’s adaptive response to exercise. They examined 21 healthy male subjects, randomized them to two groups consuming either 1.2 grams of protein per kilogram of body weight or only 0.1 grams of protein per kilogram of body weight, and then had them lift weights. They then performed muscle biopsies from their legs and measured the post-exercise recovery. What they found was that satellite cells along with myostatin decreased significantly soon after exercise cessation in both diet groups. But then something interesting and almost contrarian happened at 48 and 72 hours. Although satellite cells and myostatin returned to baseline levels in the higher-protein group, the levels remained lower for longer in the lower-protein group. In fact, at the 72-hour point, myostatin protein expression was significantly elevated in the higher-protein group, whereas myostatin expression was significantly reduced at 72 hours in the lower-protein group.

How to start (or get back into) running

Whether you want to try running competitively for the first time or just get back into it after a lull, trust an expert trainer: Starting slow is the smartest—OK, the only—way to go.

11 Foods to Spice Up Your Sex Life

Sometimes better sex starts in the kitchen with what you’re putting on your plate. With the right foods you won’t only be making gains in the gym but also in the bedroom. Get back to having mind-blowing sex by eating foods that will amplify every angle of your sex life—satisfying you and your partner.

15 Sex Tips from the Bedrooms of Real Women

You don't need a special occasion to be the reason you go all-out in the bedroom. It may seem more romantic, but odds are one of you will be too drunk after weddings and holiday parties to have a good quality romp. Make sex exciting all the time by breaking out of the cookie-cutter positions and listening to your girl. Do you know what she really wants between the sheets? She’s definitely fantasized about it before, you just need to tease it out of her.

Sagittarius Horoscope for Saturday, August 19, 2017

Saturday, August 19, 2017 - It may seem as if you’ve been here before, but you are reaching into new territory as you reexamine your current path in life. Although your long-term goals have been evolving over time, the pace appears to pick up considerably today. Your thoughts aren’t necessarily new ones, but your reaction to them is different. Avoid making important decisions while you continue to explore all of the future possibilities. Don’t rush the process; plans will start to gel sooner than you think. French playwright Molière wrote, “Trees that are slow to grow bear the best fruit.”

The 10 Most Common Sex Mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

9 extraordinary ways to satisfy her breasts

If you love her breasts, tell her! “Compliments are the most powerful aphrodisiacs, and feeling comfortable in her skin will help to elevate her mood, libido, and sexual response,” says Dr. O’Reilly. Gently tease her ladies, and you’ll see how quickly you can up the ante in the bedroom—with just the right touch, you’ll turn good sex into great sex.

We Asked 20 Women: What's the sexiest thing a guy can wear?

From a well-fitted suit to nothing but sweats, these are the getups she loves to see you in.

10 Tips to Get Your Body Beach Ready

Lets face it…being in a calorie deficit, which is necessary for getting lean, is not always a walk in the park. There are times where your blood sugar will drop, your tummy will cave in, and you will be tempted to eat a giant bag of M&M’s for relief! However, the result in that case is certainly not very beneficial when the goal is 6-pack abs in a short time. I have found the best way to kill off hunger and bring energy back to normal is to consume a huge glass of cold water with 5-10 grams of powdered BCAA’s mixed in. Many companies put out flavors that taste almost like Kool-Aid so this is actually an enjoyable treat.

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.

The funniest, most ridiculous memes to come out of the Floyd Mayweather Jr. vs. Conor McGregor fight

Whether it's McGregor's head superimposed onto that of an Irish stepdancer (what's up, Michael Flatley) or an appearance from Harambe (RIP), these are the most hilarious memes to come out of the Mayweather-McGregor match so far.

Tip: Master the Behind-the-Neck Push Press | T Nation

I don't recommend any conventional behind the neck press variation, as many lifters don't have the requisite mobility to make this movement's benefits outweigh its disadvantages. However, widening out to a snatch grip and eliminating the need to press only through the arms during the first one-third of the lift can improve the situation.

Arnold's 1974 Mr. Olympia Chest and Back Workout

Arnold Schwarzenegger used this routine twice a week to build a powerful torso.

The 30-minute dumbbell workout program to build muscle

There's something intensely satisfying about lifting with barbells. After all, there's nothing like loading up a bunch of steel and conquering a new personal best in the deadlift. But when push comes to press, dumbbells offer a lot more versatility. They don't need much space, and you can find them anywhere, from the dinkiest hotel fitness center to your uncle's garage.

Ronnie Coleman's 6 Favorite Mass Exercises

Let's get right to the guts of the matter. I could run through my list of favorite workouts, principles, techniques and combinations of exercises, but it all comes down to one basic old-fashioned “best” exercise for each bodypart, without which you cannot reach your maximum mass potential. That exercise is not the only one in the workout, but it’s the foundation movement. It works more of the muscle harder, heavier and more thoroughly than any other. Not every workout has to start with one of these favorites, but your training program should be designed around them.


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The 11 Strongest Women of All Time

Accomplishments : Aneta Florczyk started her career in powerlifting at age 16. In addition to earning the title of Europe’s Strongest Woman in 2004, she was also named World's Champion and World's Strongest Woman in 2003, 2005, 2006 and 2008. She’s won the competition more than any other woman in history, according to Guinness World Records. In addition to this world record, Florczyk also holds a Guinness World Record in lifting up adult men overhead (that would be 12 men in two minutes).

Listen to the Fight Strength Podcast Episode - Fight Strength Podcast: Episode 11 with Zach Even-Esh on iHeartRadio

It is a jammed packed episode this week as we have on strength & conditioning coach, and legend, the one and only Zach Even-Esh. Even-Esh dropped loads of heartfelt information and lessons from his long career in this particular industry, and around high-level wrestlers. Not to be outdone, we had our second edition of "The King's Proclamation" starring Bellator star King Mo. The King went in on his thoughts following the recent events in Charlottesville, Virginia. Phil and Jason also gave their thoughts on the terrible events, and fallout, then switched gears into the show's tried-and-true "Ask Daru" segment. It was as enlightening, and opinionated, an episode as we have seen yet. As mentioned on the show, check out Phil's YouTube page for all his fitness tips, videos and vlogs. Twitter: @DaruStrong & @CheapSeatsChat Facebook: Phil Bam Bam Daru & Jason Burgos Instagram: @DaruStrong & @JerichoVendetta And please follow the shows social media pages, and send us questions for Phil to answer: Facebook: Fight Strength Podcast Twitter: @FightStrength_ Intro Music: J1 - Floridian Fighting Bear Also a big thank you to Steve Peacock for lending his talented voice to the shows intro music.

Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

10 strength-building strategies that will never die

The main reason people plateau and stop gaining strength is that they go too heavy for too long. Abandon your ego and do your main lifts using 10% less than the most weight you can lift for the given rep range. Increase the weight each session — but by no more than 10 pounds — and stick with the same lifts. You'll rarely plateau again.

Muscle & Performance on Twitter

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

Fitnetik . com 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

Rotation Training for Athletes & Lifters | T Nation

Where strength and power athletes make their biggest mistakes in sport specific training is trying to recreate field and court actions in the weight room. They'll often use cables, bands, or unstable surface training, but why not just coach the actual movement pattern itself? This simple application provides the greatest transference along with the most optimal motor learning environment.

Tip: A Better, Stricter Way to Barbell Row | T Nation

Traditional barbell rows can put undue stress on the lower back, especially if you have a history of lower back issues. The risk just doesn't outweigh the reward when there are so many other options to choose from. Not to mention, you hardly ever see them done well. The "row" usually deteriorates into something that resembles a monkey humping a football.

Fight Strength on Twitter

Fight Strength's hosted by @DaruStrong & @CheapSeatsChat and focuses on professional S&C training for world-class fighters, with fighters. Find us on iTunes.

Fail: Pro Bodybuilding and Big Guts | T Nation

In the case of Gh, common doses in off-label muscle wasting cases range from 9-18 IU a day. As much as you'd like to believe they do, top pro bodybuilders do not typically do more than that. I see doses in the 4-12 range daily as being more common. But let's call it 18 IU for argument's sake.

Kai Greene on Twitter

There are no strangers here! Just friends we haven't yet met! PAKISTAN! Thank you for the warm welcome as we toured #Islamabad & #Lahore

Arnold Schwarzenegger has a message for President Trump

The Arnold got blunt with The Donald in a video message, telling him there aren't two sides to hate and bigotry.

Asia Monet's New Music Video "Come Along" Drops Everywhere Tonight

You can buy and listen to her new single "Come Along" on iTunes, Spotify and wherever else you get your music. This segment aired on the KTLA 5 Morning News, August 18, 2017.

shawn ray on Twitter

Watch Asia Monet's Interview at 10am this Morning on KTLA Morning News for her New Music Video Release! #ComeALong @AsiaMonetRay @KTLANews

When’s the Best Time to Take Creatine?

Creatine can do a lot for your workout—especially if you take it at the right time.

51 The No-Frills Shoulder Workout
52 10 HIIT workouts to get you shredded for summer
53 M&F Iron Maiden: Astrid Swan Never Skips Leg Day
54 Pre-Exhaust Yourself for Size
55 The Perfect Penis According to 105 Women
56 To Hell and Back: The Untold Story of Male Eating Disorders
57 Massive Bodybuilder Dubbed 'Iranian Hulk'
58 Best Pre-Workout Snacks for Morning Exercise
59 Instagram post by Flex Lewis™ • Aug 20, 2017 at 2:35pm UTC
60 10 Signs You're Bad in Bed and Don't Even Know It
61 Men's Fitness on Twitter
62 Strength Chat Podcast: Technical Aspects of Training During and After Pregnancy
63 Tip: The Unexpected Effect of High-Protein Diets | T Nation
64 How to handle "the morning after" with a new girl
65 The 5 Best High-Protein Cuts Of Steak
66 Menacing Arms
67 Muscle & Performance on Twitter
68 T NATION on Twitter
69 on Twitter
70 Michael G. Bluth on Twitter
71 Scott Cataudella on Twitter
72 Daniel Cronauer on Twitter
73 Mike Occhipinti,CSCS on Twitter
74 Layne Norton, PhD on Twitter
75 5 Moves for Bigger, Stronger Calves
76 Reebok Record Breaker's Prep Wk5 Day4:
77 Start Here • Zach Even-Esh
78 Rethinking Arm Workouts
79 The Big 3 Lifts Suck For Size Gains | T Nation
80 10 Training Tips for Gaining Lean Muscle
81 Compound Your Growth
82 Reality Star Farah Sattaur Heats Things Up on the Beach
83 4 Myths About Female Glute Training | T Nation
84 7 Advantages of Dumbbell Training
85 Unique Exercises for Hamstrings and Glutes
86 Carb "Back-Loading" for Super Size Gains
87 5 Worst Things to Do to Build Bigger Shoulders
88 The best oral sex of her life: 7 easy steps
89 6 Things You Should Do After Every Workout
90 What 4 specific body fat percentage ranges look like on men
91 6 Steps for Developing Lagging Body Parts
92 Kai Greene on Twitter
93 Breast Milk for Muscle Gains?
94 The Set / Rep Bible | T Nation
95 Fallon Tonight on Twitter
96 11 Best Supplements for Mass
97 10 foods that make you fart
98 Arnold Schwarzenegger's Calf-Building Routine