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5 Best Exercises For A Bigger Chest

Building a bigger chest doesn't have to feel like brain surgery. Get back to the basics with hard work and these 5 proven exercises!

The Best Comeback from the 90’s – Shawn Ray! | IronMag Bodybuilding Blog

When it comes to Shawn Ray or “Sugar Shawn Ray”, as he calls himself, from time to time can be extremely negative in his approach to bodybuilding at times. But he has always been like that and he is also a realist. The most ironic part is that Shawn Ray would probably be the one of all the 90’s guys who would have made the best comebacks, but it doesn’t seem to be in his interest. The reasons to why I personally believe that he would make a great return is that as of what I know, he never had any serious injuries.

Why The All-Time Greats Love Push-Ups, And You Should, Too

Think push-ups are overrated? Learn how two icons used this classic move to build strength, and find ways to work the mighty push-up into your own day!

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Tip: The Total Back Exercise | T Nation

A lot of people think of this as a hamstring move, but if you're going heavy you'll know the brutalization they cause for the erectors, lats, and entire upper back. This is a total back movement. When your strength on this lift goes up, don't be surprised when your deadlift goes up right along with it.

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.

The 20 best forearm exercises of all time

Loop a thick towel around the bar so that it doesn’t let your hands close all the way when you grasp it. Hold the bar with an overhand, shoulder-width grip, in front of your thighs. Without allowing your upper arms to move forward, curl the bar. Add weight each set so you must reduce your reps.

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.

Tip: How to Increase Your Sex Drive | T Nation

For instance, if you have symptoms of low testosterone (depression, weight gain, inability to put on muscle, diminished sexual desire or performance) or symptoms of high estrogen (increased abdominal fat, fatty tissue around the nipples, erectile dysfunction, or loss of libido), you might consider finding a progressive physician and getting your SHBG and estrogen levels tested (along with free T, of course), the latter with what's known as the "sensitive" assay.

MuscleTech MuscleTech Performance Series Nitro Tech 100% Whey Gold at - Best Prices on Nitro Tech 100% Whey Gold!

For over 20 years, NITRO-TECH® has been a leading protein brand. Built on a foundation of human research and cutting-edge science, it has earned the trust of countless consumers worldwide. Now the same research and development team has pioneered a new formula based on superior protein sources, quality and manufacturing. Introducing NITRO-TECH® 100% WHEY GOLD – a pure protein formula featuring whey peptides and isolate!

FitJoy FitJoy Bars at - Best Prices on FitJoy Bars!

Taste/Smell: 10/10 Very different and refreshing taste. Definitely can taste the lemon zest, and the frosting tastes just like real frosting, very sweet taste from the frosting and overall crisp and zesty taste from the lemon bar. Overall, it taste like a lemon/frosting candy bar, which I can't complain about ! Smell is also great, is smells sweet and zesty. Consistency/Feel: 10/10 The bars are pretty soft, and it almost melts in your mouth. Nice feeling. As i mentioned, my bar arrived in half soup form, but i let it cool down before I unwrapped and ate it. Im not a savage. Macros/Profile: 9/10 Fats: 7g Carbs: 25g (11g fiber) Protein: 20g Macros and profile look good, but these bars use Isomalto-Oligosaccharides (IMO), which some people call 'fake fiber'. Not a big deal to me personally, but if you're against that, or it causes some discomfort for you, you should probably watch out. Overall: 9.5/10 I like the bars, the profile is good, and it tastes great. The taste is def. different then most bars out there, which are chocolate, vanilla, peanut butter, etc.

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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!

10 Things You Gotta Try at Least Once | T Nation

That's why at least once in a lifter's career, the goal should be to get as absolutely shredded as possible, straight up. Sure, this seems like a superficial goal, but maybe it's not a bad thing. If a superficial mindset allows you to drastically reduce body fat, improve general health (no one likes diabetic ulcerations, trust me, I wrote my dissertation on it) and get you the aesthetic of an athlete, I'm all for it.

How To Make Your Kitchen Keto-Friendly

Dairy: Finally, a diet where butter, sour cream, heavy cream, and lots of cheese are not only acceptable, but encouraged. Cow, goat, sheep, blue, cheddar, jack—nearly any cheese is great. Full-fat Greek yogurt can also make a regular appearance in your nutrition plan. A half-cup of plain, naturally fermented yogurt contains only 5 or so grams of carbs.[1] During the culturing process that turns milk into yogurt, the lactose (milk sugar) is converted into lactic acid. This gives yogurt its sour, tangy flavor and doesn't raise insulin levels or interfere with ketosis.

Tip: The Total Back Exercise | T Nation

A lot of people think of this as a hamstring move, but if you're going heavy you'll know the brutalization they cause for the erectors, lats, and entire upper back. This is a total back movement. When your strength on this lift goes up, don't be surprised when your deadlift goes up right along with it.

8 Injections That Heal Injuries | T Nation

Thankfully, we now have many more injection options available to us to help speed up the healing of injuries. In an ideal world, you could go to your local walk-in clinic to request any one of these injection methods and have it covered by your health insurance plan. Unfortunately, it doesn't work that way. These are specialized procedures that require specialized doctors to perform them and one, in fact, is more of an underground thing that you'd have to initiate on your own.

VIDEO: The 3-Move Muscle-Maker Workout

Yep, three moves. And the play is simple. Hit the gym focused and prepared to train aggressively. Load the bars heavy and feel each and every rep. Hit the showers and pound a shake.

6 things you need to know about Nitrosigine

Recovery can start before you even walk in the gym with the help of Nitrosigine. You can prepare your muscles for the hard work you’re about to put in. Nitrosigine has been shown to significantly reduce markers of muscle damage from exercise such as creatine kinase. Clinical research showed that Nitrosigine reduced creatine kinase levels after exercise by 56%. 1 Nitrosigine’s impact on muscle damage due to exercise can help you get back to the gym and stay in the game.

Sex Positions to Try in 2017

Have your New Years resolutions already fallen by the wayside? Try replacing them with some resolutions you'll actually want to keep, like a resolution to get more creative in the bedroom. Sex therapist Vanessa Marin is here to share 16 sex positions you should try in 2017. You'll find detailed descriptions of each position, along with tips for taking the positions to the next level with sex toys, lube, fantasy roleplays, and more. Look through them with your partner and pick one position to try each month. Ranging from easy to acrobatic, romantic to raunchy, you're sure to find a new favorite position. Disclaimer: Always make sure your partner is comfortable and up for trying new things in your sex life, no matter what that may be.

6 Things You Need to Know About Nitrosigine

Recovery can start before you even walk in the gym with the help of Nitrosigine. You can prepare your muscles for the hard work you’re about to put in. Nitrosigine has been shown to significantly reduce markers of muscle damage from exercise such as creatine kinase. Clinical research showed that Nitrosigine reduced creatine kinase levels after exercise by 56%. 1 Nitrosigine’s impact on muscle damage due to exercise can help you get back to the gym and stay in the game.

The 30 best leg exercises of all time

In a squat rack or cage, grasp the bar as far apart as is comfortable and step under it. Place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack. Take a step or two back and stand with your feet at shoulder width and your toes turned slightly out. Take a deep breath and bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees out as you descend. Drive vertically with your hips to come back up, continuing to push your knees out.

4 Weeks to Massive Muscle Program

You’ll train chest and triceps the day after legs. After hitting the meat of the chest with flat-bench barbell presses, you’ll immediately attack the pecs from the same angle with dumbbells. And similar to how you alternated between squat variations for legs, each time you train chest, perform a different angle (flat-bench in week 1, incline in week 2, decline in week 3 and flat-bench again in week 4) first in the rotation, starting with the barbell version, then following that up with dumbbells. You’ll end chest day with an isolation move (cable flye) to finish things off with an incredible pump before moving on to triceps. Your triceps training will involve bread-and-butter exercises performed in the traditional hypertrophy rep range (8-12) to pack maximum mass onto the upper arms.

Tip: The Best Arm Exercises for Long-Armed Lifters | T Nation

If you have long arms, it's tougher to build biceps and triceps. Use these exercises to bring them up.

Blast Your Shoulders

Erik Fankhouser's 3 week shoulder training program for "House"-sized delts.

25 Foods You Shouldn't Eat

Right now, you probably have about 17 cans of soup stacked in your pantry or cupboards from the last time they were on sale for $.99. Yes, they’re cheap. Yes, they’re convenient. Yes, practically a monkey can open and cook them. But, no, you shouldn’t be eating canned soup on the regular. The infinite shelf life should be your first clue that it’s terrible for you, and has enough sodium to sky-rocket your blood pressure. Most are so processed, nearly all of the nutrients and health benefits have been zapped out.

How to build muscle and strength without lifting weights

For example, do the body weight squats at a good strong pace, setting your legs up to be explosive for the squat jumps. Fatigue should set in during these jumps, which is, of course, great for muscle building as you move forward with the workout. “Then finally, the iso hold is like the icing on the cake,” Nguyen says. “Because the muscle has nothing left already and I’m still asking it for more. So ultimately, it breaks more muscle cross fibers so that you get growth, and that’s the bulk part of it.”

Tip: The Best Nuts for Your Nuts | T Nation

Protect your man parts and stay virile just by adding these nuts to your diet. Here's the science.

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

Muscle & Fitness 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

Sagittarius Horoscope for Tuesday, August 15, 2017

Tuesday, August 15, 2017 - All the socializing in the world won’t save you from confronting your own emotions today. Paradoxically, you are attracted to the mystery of what could unfold in an intimate setting. Simultaneously, you’re afraid of getting in over your head. It appears that you must choose one or the other now, but the real cosmic message is you need to do both. Mooji teaches, “Face your fears and stop allowing the mind to hold you captive.”

The Arnold Schwarzenegger Era Diet

     For the young people of today, Arnold's impact on bodybuilding is underappreciated. He is thought of by some youths as being ancient history, or an actor who started in bodybuilding. It is important to realize that if he had not achieved a level of unprecedented greatness in his time, the motivation and standards for other competitors would not have been as extreme. He and his contemporaries learned to manage food through observation, trial and error, and communication with their peers. Along with relatively primitive protein powders, they demonstrated that achieving an enviable physique is possible through basic nutrition and discipline. Of course, the muscular strength and mass were augmented by the use of anabolic steroids. However, these gains were possible by sitting down at the table rather than shaking and stirring whey shakes, along with handfuls of capsules. Their diets were low-glycemic load diets, high in protein, and rich in fruits and vegetables. This is a practical approach for natural and enhanced bodybuilders, as well as those wishing to manage their weight for health purposes.

Muscle & Performance on Twitter

Building mass is a straightforward project, once you have the right plan for your body type.

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).

Lean Guilt-Free Taco-Stuffed Peppers

I was craving tacos this week, but I needed something lower in carbs. Enter these taco-stuffed peppers! There's something so crave-worthy about juicy, taco-seasoned turkey tossed with sweet corn and black beans and smothered with melted cheese. Yum. This is definitely a meal-prep option I will be using again and again. Not only is it delicious, but it's pretty darned easy too!

6 Reasons Your Bench Press Sucks

Although bench press technique is a personalized thing that will vary from person to person, there are some guidelines for proper technique that are universal. The most common mistake I see is a terrible setup. In the setup you want your feet firmly planted on the ground, and they should remain firmly planted throughout the lift! Beginners tend to lift or shuffle their feet as the weight gets heavier.

Iron Maiden: Social Media Star Amanda Lee

Personal trainer Amanda Lee has gained a huge Instagram following of people who can't get enough of her impressive glutes and helpful workout tips. We spoke with the gorgeous star to find out about her lower body workouts, motivation and what she looks for in a guy.

5 women you don't want to have sex with

You don’t have to be rich to attract people who want to take advantage of you. If she gives off a sense of entitlement—for example, if she never offers to pay for a date, or she talks about previous relationships as though they were transactions—sex with her probably comes with some pricey strings attached. “You want to try to figure out her value system,” Van Kirk says. “Does she think sex is enjoyable, or does she see it as a way of getting what she wants?”

Calum Von Moger's 13 Tips For Bigger Biceps

For biceps-training advice, we went straight to the guy with the big guns. Here's what Calum von Moger—World Fitness Federation's Mr. Universe—had to say.

Top 10 Squat Mistakes

If you squat in a power rack, always use the safety bars. Set them to a height just below where the barbell would be when you reach the bottom of your squat. (If you set them too high, you’ll slam your barbell on the safety bars with every rep.) That way, when you get too fatigued, you can set the bar on the safety bars and exit from underneath.

Never Stand Still: Terry Crews Keeps Lifting and Laughing

Josh’s adrenaline spikes; he’s out of breath, red-faced, and mirrors the host’s euphoria. He shakes as he laughs. The hundreds in attendance are laughing and smiling now. The whole studio becomes an echo chamber of pure, unbridled joy, with Crews at the epicenter. It’s a wild and chaotic scene—and borderline insane when you consider that amid all this sidesplitting laughter, not one funny thing has actually happened.

7 Curls for Bigger Biceps

You can also perform these with an EZ bar, which are called — that’s right — EZ-bar curls. In either variation, where you grip determines which part of the biceps you work. “It’s an inverse property,” he adds. “Gripping inside works the outside of the biceps, and an outside grip works the inside of the grip. Use an EZ curl bar for definition or to even out your biceps.”

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.

Best Moves for Building Big, Nasty Traps

Take a look at any accomplished Olympic lifter and you will see the effects the clean has on the traps. The clean works the traps in a couple different ways; during the first pull you want a tight upper back. This is accomplished by squeezing your scapulae together. Scapular retraction is a great lower/mid-trapezius exercise. In addition, during the second pull of the clean, a shrug motion is performed completing your full extension, working the upper part of the trapezius muscle. If cleans are not something you want to take the time to learn, start by doing high pulls.

10-Minute Treadmill Blast

When high-intensity interval training (HIIT) came along and gained popularity as the best way to burn fat while holding on to muscle, people started becoming disillusioned with their treadmills. Those long speed walks on an incline – which nobody really enjoyed to begin with – suddenly became less appealing. But that doesn’t mean that the treadmill itself as obsolete. On its own, the treadmill is a very effective fat-fighting tool. By applying high-intensity principles to your next treadmill workout, you can increase the amount of fat you’re burning per session – in far less time.

8 high-intensity interval workouts to burn huge amounts of fat in minimal time

You can get in and out of the gym fast and still burn tons of fat. The trick? High-intensity interval training (HIIT). Interspersing short bursts of working at your absolute max effort with brief rest periods can seriously rev your metabolism. How? It's an effect called excess post-exercise oxygen consumption, or EPOC, and triggering it can help keep your metabolic rate up for hours after you exercise.

Muscle & Fitness on Twitter

. @FloydMayweather skips sex, @TheNotoriousMMA has sex pre-fight – will it matter come August 26th?

5 Best Foods for Building Muscle

When it comes to a great all-around food to build muscle, the trophy goes to salmon. It is loaded with protein and omega-3 fatty acids, two key nutrients to build and repair muscle tissue, and to keep your hunger in check. You can also cook salmon several different ways. Salmon is also rich in key nutrients, such as selenium, Vitamin D, B12, niacin and vitamin D. The list goes on with all of the health benefits associated with salmon, such as reducing cholesterol and improving memory. If you were not into fish – some people are not – you could go with grass-fed beef.


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Fast Blast Supplements

Consuming a high-protein diet is beneficial for helping to maximize muscle building, but your body can’t synthesize protein that isn’t absorbed by your body. By taking in digestive enzymes that help break down protein, you increase the amount of protein that enters your body as well as helping to speed up the rate at which this protein is able to be used for repair and growth. Look for the digestive enzymes that target protein absorption; these enzymes include protease, pepsin, trypsin, and bromelain.

How much cardio can I do without losing muscle?

"Conditioning is the tool to improve your cardiovascular system, and it's viable to do this without losing muscle," Holder says. 'Cardio,' for many, is uninspired elliptical workouts, long slogging runs, or tired treadmill workouts. But that's not getting muscleheads—or runners for that matter—anywhere. That's also an incomplete view. Typically, regular cardio works just your aerobic system—and not even to maximum efficiency. Conditioning, on the other hand, takes a systematic approach to priming, working, and pushing all your energy systems* which improves your overall cardiovascular fitness.

The 4 Week Fat-Burning Superset Workout Routine

“Weight training in general is necessary in burning fat because it stimulates the growth of lean muscle tissue, which in turn increases metabolism,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey ( “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”

4 Moves to Build Abs of Steel

Obtaining a flat stomach or a set of 6-pack of abs takes a lot of work and discipline. You need to eat quality foods in the proper portions and workout hard at least three days a week to get in shape. But there is some so called "mental" benefits from training your abdominals. Feeling your midsection work hard for some reason gives us the feeling that we are making some progress to reduce our waistline. As a trainer, I know that just because I am hammering away at various abs exercises does not mean that I will magically get a nice six-pack .

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