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WATCH: Bodybuilder Caught Flexing in Hilarious Grocery Store Video

The muscular Blessing Awodibu shows off some fierce poses while shopping for coffee.

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WATCH: Table Talk — When to Rotate Supplemental and Accessory Exercises

How much time do you really need to spend with an exercise to know if it's working or not?

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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."

Got 15 Minutes? Hit The Stairs With This Plan

There's a free tool near you that can help you forge fitness out of thin air. It's a flight of stairs! With just 15 minutes, you can build real-world strength in your legs and abs, clear your mind, and get a sweat on. Here's how.

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.

Flex Comics Volume 5

Fitness is no laughing matter—or is it? Flex Comics take the "serious" out of "serious gainz." Be warned: You just might recognize yourself in one of these funnies!

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).

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.

Asia Monet - Come Along [Official Video]

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

Lift Hard, Lift Smart, Recover Faster | T Nation

By placing the face pull before heavy pressing, you can prime and activate the upper back to act as primary stabilizers for the heavy pressing to come. In a chest and shoulder dominant exercise, the function of the lats and upper back don't get enough credit, but they're the key to unlocking performance and longevity at the shoulders. You're only as strong on the bench press as what you can support and stabilize with the upper back, which is commonly the weakest link in the chain.

Tip: Pop Your Sacrum to Squat Better | T Nation

"Very simply, any joint that a muscle crosses across, it controls. If that joint is dysfunctional, out of alignment, or injured, that muscle will be dysfunctional as well. The glute max crosses across the SI/sacroiliac joint and not only moves the leg but helps to stabilize the pelvis. So, if the sacrum is out of alignment and the SI joint is subsequently dysfunctional, so is the glute max."

Tip: The Unexpected Effect of High-Protein Diets | T Nation

In the past, you had two choices as to how to respond. You could either ignore them, or give them the ol' Italian fongool with the requisite forearm gesture. Now you've got a third option. You can show them the results of a study that showed that weight lifting in combination with a high-protein diet dramatically improves health.

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.

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.

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.

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

Arnold's 1974 Mr. Olympia Chest and Back Workout

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

The Best Moves for a Bigger Back: Part 1

That's because #5 is the difference between fighting through a crappy injury or lifting a long time with the greatest strength potential. Focus on the little muscles that balance and stabilize the joint and are responsible for the health of the shoulders and you’ll be golden.

Tip: The 20 Reps Method for Strength | T Nation

Here's an idea: Forget about counting the sets of an exercise. Instead, focus on the load (weight) and the total reps you'll do for a certain lift. If your main goal right now is to get stronger, a good number to shoot for is 20 total reps for an exercise.

Tip: One Capsule For Strength and Endurance | T Nation

What's really surprising about this study is how such comparatively low doses could be so effective. The human equivalent, even for the "high dose" curcumin mice, is well under a 100 mg. a day. Furthermore, curcumin, by itself, is notoriously hard for the mammalian gut to absorb and no mention was made of any efforts to increase absorption. That makes the effect of the low doses used even more impressive.

Men's Fitness on Twitter

11 celebrities and athletes (reportedly) attending the Floyd Mayweather Jr. vs. Conor McGregor fight:

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 120-second ab routine to get shredded

Time is spent focused on the major muscle groups leaving little time to hit the core . With warmer weather just around the corner, here’s a quick core finisher focusing on both strength and stability. Just find a mat, Swiss ball and a stopwatch.

25 Greatest Power Songs of All Time

First of all, there will be no apologies. Debate? Sure. We can debate all night. But, We’re sorry if you don’t like our picks? Never. This is our list of the 25 greatest songs of all time to get you scowling, growling and heaving iron. We surveyed former and current pro bodybuilders, we collected hundreds of staff picks, and then we made difficult choices - all so we could say without hesitation: Here are the best training songs. Ever. Songs that shoot a visceral rush through your veins. Songs that drive you outside for parking-lot lunges in the cold. Songs that have you screaming like a crazed beast as you make the squat rack your indentured servant. Find these songs. Listen to them. But most important: Play them loud. We've included it all - rock , rap , you name it. So, take a look.

The top 10 testosterone boosters of 2017

Sergeant Steel is the strongest testosterone booster on the market as it combines 16 effectively dosed ingredients that support testosterone increases and estrogen reduction. It’s not often that you come across a product that combines all of the top ingredients and provides you with their proper dosages. Users have been reporting strong increases in libido, strength, sense of well being, muscle hardness, and improved recovery. If you are looking for a no-holds barred test booster, look no further than Sergeant Steel. Real all the Reviews Here

The Top 7 Moments From SummerSlam

Few current champions are as reviled as Jinder Mahal —since winning the WWE Championship in a stunning upset at Backlash a few months ago, Mahal has resorted to tricks and hired help to keep his hold on the championship. His latest match against the eccentric fan favorite Shinsuke Nakamura proved no different, as once again a distraction from the Singh Brothers was enough for Mahal to surprise Nakamura and pin him for the victory. He might not have as many fans as Nakamura, but Mahal is determined to use any means necessary to keep his top spot.

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

The best leg workout you can do in less than 25 minutes

This lower body workout, designed by Marc Megna, C.S.C.S., co-owner and chief body architect at  Anatomy at 1220  in Miami, can be completed in under 25 minutes but provides plenty of variety—these moves will target areas that you may have been neglecting by doing the same, tired routine at your gym. According to Megna, "The best leg workouts will focus on a variety of training adaptations. Low load, high velocity exercises to improve speed; moderate load, high velocity exercises for power; big muscle, multi-joint bilateral movements for strength and unilateral movements for function ." That's exactly what you'll get with the routine, below.

A Training Style to Increase Your Strength

Periodization is systematically changing the weight used and reps completed per set. The two main forms of periodization are: linear and undulating. Linear is the more traditional form, and it involves gradually increasing the weight used with a concomitant decrease in reps per set in a linear fashion over time. Undulating involves a more sporadic change in weight and reps with weight jumping up and down and back up in an undulating fashion over time. There is some debate over which form of periodization works best for increasing strength gains.

Calorie-Crushing Body-Weight Workout

Challenge yourself with this body-weight workout you can do practically anywhere. There are only three exercises, but you will still burn a ton of calories, and push your muscles to exhaustion.

7 Ways to Burn Fat Without Losing Muscle

The ability for you to burn fat and build muscle boils down to your diet and exercise habits. Within M&F and outside of it, there are plenty of fitness enthusiasts who've accomplished these goals simultaneously, serving as anecdotal evidence that it's possible to achieve body recomposition. Follow these seven tips to burn fat without losing hard-earned muscle.

Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

10 tips to cut body fat — for good

Instead, keep a food journal for 3 to 4 days and track exactly how many calories you’re eating and drinking. Then, gently reduce your caloric intake by 500 calories per day to boost your fat loss. Measure your body fat every few weeks with fat calipers to make sure you’re moving the right direction.

Carb "Back-Loading" for Super Size Gains

Scientists introduced the glycemic index (GI) as a new classification scheme for carbs in 1981. The idea was to assign an index to different foods based on the percentage of blood sugar increase in reference to glucose during the two hour period after ingestion. This, logically, should correlate with insulin release, right? One problem with this approach is that people rarely eat just one type of carbohydrate in any given meal. How often do you sit down to dinner and eat just a plate of plain pasta with no sauce, no meat, and no beverage except water? When you start mixing foods, GI loses its ability to predict blood sugar levels. Milk is a low-GI food, so adding it to a meal should lower the GI of the entire collection of food—which means it should lower your insulin response. Milk doesn’t do this, though. It does lower the GI of your meal, but it also increases the amount of insulin released. Simply put, when it comes to your meals, things are way too convoluted to rely on GI as a predictor of anything.

Best Haircuts for Guys with Thinning Hair

We’ll admit it: the moment you notice that your hair is starting to thin is rough. But it’s nothing to be embarrassed about—a full head of hair does not make the man. “A well-dressed, confident, and articulately groomed man is much sexier,” says Janelle Eide, American Crew International All-Star. “As an expert in the field of cutting and styling masculine shapes, my first piece of advice is to work with what you have instead of what you are mourning,” she says. “Too often, men hang onto length to compensate for density. This can make the situation worse.” Instead, working with your barber to find an optimum length could make your hair look fuller.

Tip: The Unexpected Effect of High-Protein Diets | T Nation

In the past, you had two choices as to how to respond. You could either ignore them, or give them the ol' Italian fongool with the requisite forearm gesture. Now you've got a third option. You can show them the results of a study that showed that weight lifting in combination with a high-protein diet dramatically improves health.

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.

America's Hot Girls of the Gym

ANGT (America's Next Great Trainer) presents America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In the first of a series, this gallery showcases those who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

Life (re)Starts at 38

WP_20170818_01_58_09_Pro.jpg1456x2592 1.19 MB Making use of the lighting at the new spot. Pic taken with my ol’ Nokia, nawt the sweet selfie suction cup thing & my 13mp Chinese megaphone. Macdoubbles bulid a better body. 3 macdubbles, 3macchikkuns, & 2 sausage eggmacmuffinz for today.

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.

T NATION on Twitter

Everything you missed this week, plus bonus content. Here's the new T Nation newsletter: …

How to get lean: 25 ways to lose fat faster

Are you a scale-watcher? Do you check in on that little slab of doom every morning before you get dressed? Well, you could be doing yourself a disservice, especially if your goal is to lose fat and gain muscle. If you’ve been going to gym every day, eating right, and staying active there’s a good chance you don’t see a big drop in the scale because, as you’re losing fat, you’re also gaining muscle. Looking at the scale and not seeing the numbers drop can be discouraging. Instead, stick to your fitness routine and forget the numbers. You’ll be healthier and the fat will continue to fly off. That said, those who weigh themselves daily are said to keep off weight in the longterm, so keep that in mind as well.

What 7 elite vegan athletes eat to get (and stay) ultra-jacked

Diet focus: I tend to eat the same thing daily for about two to four weeks, with a few indulgences here and there, leading up to competition. Food is fuel, so I typically focus on getting in as much of a variety of plant-based, whole foods as possible—the less processed, the better. For me, eating is about being mindful and intuitive to what the body needs, feels like, and (for some) what the body looks like. I monitor based on portion or serving size, but when I’m training someone, I do encourage counting calories and monitoring macros until they get a feel for and understanding of what works for their bodies. At the very least, I drink 1 gallon of water everyday, training day or not.

5 exercises to work your abs to exhaustion

Ready to really sculpt your six-pack? Skip the crunches and challenge your core with these ultra-tough moves.

Instagram post by IFBB Pro Shaun Clarida • Aug 20, 2017 at 3:05pm UTC

17 extreme celebrity fitness transformations

What He Did: Checking into Pritikin Longevity Center and Spa, a $4500-a-week luxury weight loss spa in Miami, helped the director of Fahrenheit 9/11 and Sicko shed 70 pounds. Why He Did It: Moore just got sick of being overweight and wanted to get healthy. What He Ate: Fiber-heavy foods (at least 35 grams a day!), making sure he was fueling himself with stuff heavy in weight but low in calories. Roger Ebert got Moore hooked on Pritikin, which theorizes that eating heavy foods naturally creates the same thing as gastric bypass, making you feel full faster. When he was most serious about losing weight, he cut out salt, white flour and sugar. His Workout: You won’t see Moore at the gym doing the 300-rep Spartan workout—his main focus was to “eat less crap and move around more.” Hey. It’s better than nothing. Plus: Moore says all overweight people have three things in common: “We all drink diet soda but never lose any weight because it's so packed with sodium that it actually works against you, because it's breaking down the cellular structure by retaining fluid; number two, overweight people sleep less than seven hours a night, they never get a full night's sleep, which causes eating during the day to make up for it because you're tired, you need energy; and number three, we never eat.

In praise of Dickon Tarly, the most awesomely jacked dude on 'Game of Thrones'

Sure, Dickon might be Lord Randall Tarly's favorite (and most hilariously named) son—but beneath all that armor is one of the most insanely carved physiques in the Seven Kingdoms.

9 grooming products every man needs

If your morning bathroom routine hasn’t evolved beyond shaving with a disposable razor and washing your face with a grimy bar of soap, it's time you made some modifications to your skincare routine. By stocking up on a few key grooming products—and giving yourself an extra minute or two in front of the mirror—you can keep zits, wrinkles, greasy skin and razor burn at bay. And, as an extra bonus: You won't have to feel guilty secretly sneaking your girlfriend's products (c' know you do).

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?

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52 Can Too Much Protein Limits Gains?
53 How to start (or get back into) running
54 9 extraordinary ways to satisfy her breasts
55 We Asked 20 Women: What's the sexiest thing a guy can wear?
56 10 Tips to Get Your Body Beach Ready
57 Topless Model Caitlin O'Connor Charms Massive Snake on Beach Photo Shoot
58 Ronnie Coleman's 6 Favorite Mass Exercises
60 The 11 Strongest Women of All Time
61 Listen to the Fight Strength Podcast Episode - Fight Strength Podcast: Episode 11 with Zach Even-Esh on iHeartRadio
62 Keep Building Muscle as You Get Older
63 10 strength-building strategies that will never die
64 Muscle & Performance on Twitter
65 Cameo - Layne Norton
66 5 Advantages to Lifting Light Weight
67 Kai Greene on Twitter
68 Arnold Schwarzenegger says bipartisanship shouldn’t be a dirty word. It should be the job.
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70 How to Lose Weight: Why Sleep Can Make you Fat
71 Muscle & Fitness on Twitter
72 More Chest, Shoulder, and Tricep Training
73 Monday Night Back & Biceps
74 When Giants Roamed the Earth • Zach Even-Esh
75 Bella Blu Ray Horseback Riding
76 Instagram post by •The Fitted Gentleman• • Aug 21, 2017 at 12:56am UTC
77 NLA for Her Her Amino Burner at - Best Prices on Her Amino Burner!
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79 on Twitter
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82 Tip: Overhead Press, Front Squat Challenge | T Nation
83 Fitnetik . com on Twitter
84 Tip: Master the Behind-the-Neck Push Press | T Nation
85 Rotation Training for Athletes & Lifters | T Nation
86 Tip: A Better, Stricter Way to Barbell Row | T Nation
87 Fight Strength on Twitter
88 Fail: Pro Bodybuilding and Big Guts | T Nation
89 Kai Greene on Twitter
90 Arnold Schwarzenegger has a message for President Trump
91 Asia Monet's New Music Video "Come Along" Drops Everywhere Tonight
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94 The top 50 reasons people stay (and leave) romantic relationships