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The 21-Day Shred—A Program Made for the Underdog

We all struggle with our bodies. The 21-Day Shred and Shred Series was created from the lessons learned. These 21-day plans have been tested and proven.

Here's the First Look at Arnold Schwarzenegger in the New 'Celebrity Apprentice'

The Governator takes over for Donald Trump on the NBC reality show.

WATCH: Table Talk — Sticking Points and Longevity for Raw vs Gear

In this video, Dave and special guest Maliek Derstine discuss the topics of sticking points and longevity for raw lifters vs geared lifters.

STRONG Life 91: STRONG Books, STRONG Body & Strength Coach Business Knowledge • Zach Even-Esh

I keep giving this book away so I have to keep buying extras for myself!! #Book #Huntsman #Winners #Success #STRONGLife A photo posted by Zach Even - Esh (@zevenesh) on Aug 22, 2016 at 1:52pm PDT STRONG Life Episode 91 is a QnA episode from My Live QnA Which I hold often at  http://facebook.com/zevenesh Don't …

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1
Sagittarius Horoscope for Friday, August 12, 2016

Friday, August 12, 2016 - You might consciously decide to maintain a serious attitude today while the Moon is constrained by somber Saturn in your sign. However, you can't seem to make the ripples of excitement disappear as bountiful Jupiter connects with electrifying Uranus. Unfortunately, you may already be overloaded with work and it's not a good idea to voluntarily add anything else to the pile. Nevertheless, you're driven to capture the elusive thrill before the lightning show ends. Staying calm in the midst of a creative storm is your key to receiving the gift of cosmic awareness.

2
Kai's 10 Big Back Principles

The most unorthodox aspect of Greene’s back training is evident before the workout even begins, when he warms up for 15 minutes with trisets of various exercises, including bent over dumbbell rear laterals (which focus on the rear deltoids), upright rows (which focus on the traps),and dips (which target the chest as well as the front delts and triceps). In one workout we observed, he did six warmup exercises: trisets of wide-grip pullups, dips, and parallel-grip pullups followed by trisets of rear laterals, upright rows, and straight-arm pulldowns. Weights are kept light, and the sets fall well short of failure.“This is just to get the blood flowing and get my mind into it and kick things off,” he says of the warmup exercise selection. Greene never thinks of one bodypart in isolation. He’s always focused on the complete picture of his physique, thus he’ll include dips with pullups, and he’ll string together work for rear delts and traps with lats. “I’m always thinking of different ways of contracting my muscles and getting the most effective rear double biceps and rear lat spread.”

3
The Complete Arnold

Today, the Austrian Oak writes a column, “Arnold’s Page,” in FLEX every month. Some months, questions are answered; other months, he discusses 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.

4
Eat Like A Beast! Brandan Fokken's Bulking Meal Plan

My goal was to be a bodybuilder. As a fan of the sport, I would watch my favorite athletes get insanely shredded for shows and then shortly after go back to eating massive amounts of food so they could come back the next year even bigger. I figured they had to be doing something right, so that's how I approached my own nutrition. I cut way down for my shows, but the second the season was over, I would start eating whatever I wanted again. This type of plan was actually difficult because I would get so big I'd struggle to cut back down in time for my next show.

5
T NATION on Twitter

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6
T NATION on Twitter

Build your low back and you'll squat and deadlift more weight. Try these 4 moves: https://www.t-nation.com/training/tip-4-ways-to-strengthen-the-low-back … pic.twitter.com/EF5fRJ2llp

7
IFBB Pro Talks Faith, Family, and Iron | T Nation

Dugdale: I do the preponderance of my own competition prep primarily because I don't trust anyone enough to guide my physique. I've been doing this for 23 years and nobody knows my body better than I do. That isn't to say I have all the answers and don't seek to increase my knowledge base. I'm an avid reader of T Nation and have gained a lot of insight from Christian Thibaudeau.

8
T NATION on Twitter

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9
Stay Honest for Bigger Biceps

"People tend to bring their elbows forward for two simple reasons," says Ernesto Osorio, CSCS, a personal trainer with One2One Fitness in Houston. "The first is trying to achieve a greater peak contraction of the biceps. The second reason is that of pride and ego - you can typically use more weight when you're not isolating the target muscle, a nice way of saying you're cheating. And while it's okay to occasionally use cheating techniques to spark growth, doing so on every rep can hamper your progress.

10
7 Common Moves Where Form is Often Flawed

In my last article I highlighted several exercises where proper form and technique are crucial in order to prevent potentially serious injuries. In this piece I will again talk about form, but more so in relation to optimizing muscle targeting. I have chosen the seven exercises that I have seen “abused” by gym-goers most often in all my years of pumping iron. I feel this is an extremely important topic because so often people blame lack of results on poor genetics when it is actually the result of incorrect exercise performance.

11
T NATION on Twitter

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12
NITRO-TECH by MuscleTech at Bodybuilding.com - Best Prices on NITRO-TECH!

Nitro-Tech is a scientifically engineered, enhanced whey protein formula designed for all athletes who are looking for more muscle, more strength and better performance. Nitro-Tech contains protein sourced primarily from whey protein isolate and whey peptides – two of the cleanest and purest protein sources available. Other whey protein supplements might have only a few grams of these highly bioavailable and easily digested proteins. Nitro-Tech® is also enhanced with the most studied form of creatine for even better gains in muscle and strength.*

13
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

14
T NATION on Twitter

Take the max number of push-ups you can do and multiply it by 2.5. Got it? Now do this: https://www.t-nation.com/training/tip-take-this-mental-toughness-test … pic.twitter.com/sPmpNwFlq1

15
RIO 2016 OLYMPICS: Three Traditional Sports Banned feat. Jimmy Tatro & Dennis Roady

The Olympics have a history of bizarre events that didn’t stand the test of time so Dwayne “The Rock” Johnson and his production company, Seven Bucks Digital Studios, reimagine what would happen if actual former events Armored Racing, Painting, and Pistol Dueling were brought back from Olympic retirement. Jimmy Tatro and Dennis Roady star in this satirical look at the international games! SUBSCRIBE for more!:  http://bit.ly/28Okvch Catch up on the first round of ROCK THE PROMO!: http://bit.ly/2bPWebZ Watch The Rock and Kevin Hart invade Snapchat HQ!: http://bit.ly/2b3wBmW Subscribe to Jimmy’s channel!: http://bit.ly/2bAzTgW Subscribe to Dennis' channel!: http://bit.ly/2bgcsqZ Subscribe to Tay's channel!: http://bit.ly/2bgbWcL STARRING Jimmy Tatro Dennis Roady Mo Darwiche Jareb Dauplaise Troy Guthrie Dylan Quigg Narration by Tay Zonday CREW Directed by Scott Brown Written by Scott Brown & Mo Darwiche Produced by Mo Darwiche & Erin Lardy Production Manager: Troy Guthrie Director of Photography: Luke Dejoras Grip: Darren Kwan Sound: Jason Meadows Production Design: Steve Tobler Make-up: Nicole Derseweh Edited by Dylan Sachse Sound Design: Sean Oakley Artwork: Natalie Roman THE ROCK AROUND THE INTERNET Snapchat: http://bit.

16
The Best Superfoods for Building Muscle

Quick: When you think of foods that build muscle, what’s the first nutrient that comes to mind? We’d bet cold cash your answer was protein. But building muscle is about more than just maximizing muscle protein synthesis—you also want food that will up your energy to work out longer, decrease inflammation to help your muscles recover faster, and shred fat to uncover every ripple.

17
How to Get Jacked Like Jesse Metcalfe

Anyone that has followed Metcalfe throughout his career knows he's always been in very good shape—about 170-175 pounds and in the single-digit body fat levels type of shape to be exact. But he doesn't just carry his weight well in the right places—his body is built for performance and longevity. In our interview prior to the workout ( click here to watch ), Metcalfe shares a perfect example of where fitness and real-life intersect—his work on sets of action movies such as Dead Rising . Given that the movie is based on a video game about surviving a zombie apocalypse—and the fact that he performs a majority (if not all) of his own stunts—his body needs to be quite resilient.

18
T NATION on Twitter

Cupping therapy is overrated. (Sounds kinky though, doesn't it?) Info: https://www.t-nation.com/training/tip-skip-the-cupping … pic.twitter.com/Pw9KTzbF33

19
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

20
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

21
T NATION on Twitter

The best rowing variations and how they stack up against each other. Read first, then row: https://www.t-nation.com/training/8-great-rowing-variations … pic.twitter.com/e9kr0rePw8

22
IFBB Pro Amit Sapir - Q&A

this is a really difficult question to answer because i got into powerlifting with a very strong base of olympic lifting and already had a lot of muscle. Yes I got a lot more neuro-efficient and added a lot more weight to my squat since switching to low bar and utilizing more traditional lower volume powerlifting style training. In theory for pure strength it's more efficient but I honestly think that without the olympic and hypertrophy base, I wouldn't be as strong as I am today. I see it in a lot of powerlifters that only do power in their career - they are extremely neuro efficient but they are lacking muscle to actually move the big weights. In a lot of ways, I think the journey my career took was ideal for what i do today - started with learning perfect technique with high volume (usually twice daily squat) for 5-6 years, then switched to body building which helped me build a lot of muscle and an overall balanced, no weakness base, and then switched to powerlifting and all I had to do was teach the body to absorb heavy weight and remind my cns how to be efficient again as it was in my olympic days, just with a lot more weight.

23
Creating The Perfect Weight Training Routine

The search for that perfect routine, the routine that will provide the greatest gains and is far superior to what anyone else in the gym is doing.  The fact is, some routines are better than others.  However, it’s the principles behind the routine and the consistency of its implementation that will attribute to muscle growth.

24
Underground Strength Gym - NJ Wrestling Strength & Conditioning

Sandbag & Kettlebell Wrestling Workout at Edison Underground Strength Gym

25
T NATION on Twitter

Build your traps with the Kelso shrug. Here's how it works: https://www.t-nation.com/training/tip-do-kelso-shrugs-for-complete-trap-development … pic.twitter.com/wopatUtFcm

26
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

27
CutAndJackedShop.com - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet CutAndJackedShop.com - The Motivational Gym Shop Your cart (0)

28
Instagram photo by Mr. Olympia LLC • Aug 23, 2016 at 4:49pm UTC

29
The Seven Deadly Sins of Dieting

First your diet goes, then your waistline follows when you commit these 7 deadly sins of dieting. Here's how to redeem yourself after the fall.

30
T NATION on Twitter

Fat loss is the ultimate performance booster. Get it done in 4 weeks with this free plan: https://goo.gl/LRRFVU  pic.twitter.com/uKGs9KCcGi

31
The Best Superfoods for Building Muscle

Quick: When you think of foods that build muscle, what’s the first nutrient that comes to mind? We’d bet cold cash your answer was protein. But building muscle is about more than just maximizing muscle protein synthesis—you also want food that will up your energy to work out longer, decrease inflammation to help your muscles recover faster, and shred fat to uncover every ripple.

32
T NATION on Twitter

Curl it, then hold it. This exercise will make your biceps feel like they're about to pop: https://www.t-nation.com/training/tip-nail-your-biceps-with-this-training-method … pic.twitter.com/JXWZLXtb9q

33 5 Tips Towards A Healthier Gut And A Healthier You

Consider the use of a high quality glutamine powder: Glutamine can give back to the digestive system and support healthy cells through the intestines. This little amino acid does impressive work when it comes to the human body. Glutamine is not only studied in supporting the mucosal lining of the intestine, but also in controlling inflammation, providing fuel to the body to boost its natural antioxidant power, and immune balance by actually supporting the function of immune cells (such as white blood cells).  When the gut has a healthier more rejuvenated lining you have an environment that is less prone to inflammation, supported nutrient absorption, and a more robust immune system. It is simply a bonus that glutamine supplementation is also studied in muscle health and exercise performance too!

34
Bodybuilding.com 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

35
Men's 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

36
Pauline Nordin 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

37
T NATION on Twitter

This T Nation member gained a solid 7 pounds in a few months. See his plan here: https://forums.t-nation.com/t/critique-5-month-bulking-progress/217344 … pic.twitter.com/wEZOtLYNRb

38
MuscleTech MuscleTech Performance Series Nitro Tech 100% Whey Gold at Bodybuilding.com - Best Prices on Nitro Tech 100% Whey Gold!

MuscleTech® researchers reviewed numerous clinical trials on whey peptides, and the science shows that whey peptides can promote rapid recovery from exercise and even support an insulinogenic response for improved nutrient delivery. This means you are getting an ultra-pure, rapidly absorbed and quickly digested protein that allows you to recover faster, build more lean muscle mass and get better results from your training sessions! What’s more, whey peptides have one of the highest biological values (BV) of any protein source, a value given to protein sources to measure how well they are absorbed and used by the body. Here’s the research: Power et al., 2009. Amino Acids. 37:333–339

39
T NATION on Twitter

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40
8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

41
The Death of Women's Bodybuilding | T Nation

John Romano is a longtime industry insider and performance-enhancement specialist. He authored several bodybuilding and fitness books and appeared on HBO, ESPN, ABC's 20/20, and numerous radio talk shows. He is also featured in the acclaimed documentary Bigger Stronger Faster. Romano resides in Guadalajara, Mexico where he owns and operates a Gold’s Gym.

42
9 Tricks to Burn Fat Fast

You can’t get lean without adhering to a clean diet, but at the same time, occasionally straying — a.k.a. cheating — can actually assist in losing fat. This doesn’t mean you should eat fast food all day long; rather, that you can increase carbohydrate and overall calorie intake for a single day. You can even have one meal of anything you want: a pizza, a burger and fries, lasagna, etc.

43
Hidetada Yamagishi - Day In The Life - Vlog 3

https://www.Bodicafe.com - Hidetada Yamagishi - Day In The Life - Vlog 3 In this vlog Hidetada, share some of his secrets of his food prep while on the go and what he is currently doing to get ready for the Mr. Olympia 212 showdown! Please leave a comment below and share this video! Don't forget to subscribe to the Official Hidetada Yamagishi channel! ► https://www.youtube.com/subscription_... Connect with Hidetada on social media! ► INSTAGRAM: https://www.instagram.com/HideYamagishi ► FACEBOOK: https://www.facebook.com/HideYamagishiBB ► TWITTER: https://twitter.com/HideYamagishi ► BLOG: http://HidetadaYamagishi.com/ ► BODI CAFE: https://www.BodiCafe.com ► HIDETADA COLLECTION: https://www.bodicafe.com/collections/... -- Videographer ► INSTAGRAM: https://www.instagram.com/nateleungon... ► WEBSITE: http://www.NateLeung.com Content Restriction: The Content on the Service, and the trademarks, service marks and logos ("Marks") on the Service, are owned by by this channel, subject to copyright and other intellectual property rights under the law. Please do not download this video and upload to your channel.

44
The 21 Best Bodyweight Exercises to Lose Weight and Burn Fat

You can do a handful (or more if you're feeling intense!) of these moves en masse—and that means revving up your heart rate in quick, efficient workouts. They’re pretty much equipment-free, which means you can do them just about anytime, anywhere. The best part? You can switch these up with almost endless variations, to make sure you’re always challenging your muscles in new ways.

45
An Aggressive Full-Body Fat-Loss Workout from The Original 21-Day Shred

By the time you reach Day 18 of the The 21-Day Shred you'll already be significantly leaner, and quite possibly even stronger. The workout starts out with an immediate attack on your core stability. You'll be surprised just how tough the Swiss ball circles actually are. Next, you move into two "giant" sets (also called "monster" sets or "mini-circuits") of four exercises. If you're a SHREDDER already, then you're familier with the movement pattern, but recognize that the volume has been turned up. Move through these as quickly, as focused, and as aggressively as possible. As mentioned in the recent article, " Two of the Most Powerful Workout Tips You'll Ever Use ," you may include the rest pause method or drop set method to increase the intensity even more.

46
Muscle & Fitness on Twitter

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47
Hidetada Yamagishi 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

48
4X Mr. Olympia Jay Cutler Trains Back

Jay Cutler takes you through his six favorite back exercises.

49
Muscle-Driving Supplements

Recent research has shown a host of benefits that come with vitamin D supplementation: Two of the most important ones for FLEX readers include increased strength and higher testosterone. Vitamin D is derived from cholesterol (like testosterone) and it readily converts to a hormone (1,25-dihydroxyvitamin D) that binds to muscle cell membranes, boosting your muscle cells’ ability to contract and synthesize protein. Those with vitamin D deficiency often suffer health consequences that include lower testosterone levels. Supplementing with the cholecalciferol form of vitamin D may help overcome this condition. - FLEX

50
Diaz McGregor 2

Ufc ratings are down I think it would be a huge advantage 4 UFC if McGregor wins and there's a trilogy between Diaz McGregor, Plus this'll make more money for both of them Diaz was on his way out the smartest thing to come up with any press conferences is f*** you the odds are actually on McGregor to win in 4th round or decision a lot of the American public are sick of gangbangers, so they were wanting to McGregor to win, nate will never have a bigger payout then they McGregor trilogy, I also want Anthony Johnson to win he seems very humble and I'm sick a Brazilian winning everything, it is one thing to cut 25 pounds and do a Powerlifting contest, and another to cut 40 pounds before and fight a 15 minutes fight. I noticed at the press conference both of them looked very depleted.

51 Muscle & Fitness on Twitter
52 10 Reasons Your Muscles Stopped Growing
53 Front-Delt Assault
54 Don't Ignore These Five Often Neglected Muscles
55 10 Stylish Running Sneakers for Men—Trending Right Now
56 T NATION on Twitter
57 T NATION on Twitter
58 Dwayne Johnson on Twitter
59 Transform Your Triceps
60 The Ketogenic Diet for Bodybuilders
61 Lou Ferrigno's Mass Class
62 Instagram photo by Pumpd Nutrition Woodlands • Aug 21, 2016 at 5:37pm UTC
63 GENERATION IRON on Twitter
64 Instagram photo by @therock • Aug 20, 2016 at 8:09pm UTC
65 How to Ask Her Out On a Date Online
66 Best Exercises for a Complete Back Workout
67 How to Train Like an Olympic Sprinter
68 The Best 45-minute Leg Workout
69 Hidetada Yamagishi on Twitter
70 The 3-Day Body Detox Workout Program
71 First to Know: The DETOX Workout Plan is Now Available
72 Pitching With Style: Mets Stars Noah Syndergaard and Jacob deGrom on Bringing Swagger to Baseball
73 Six Shocking Approaches to Shoulder Training
74 Instagram photo by Flex Lewis™ • Aug 20, 2016 at 3:17am UTC
75 MD 101 - Steve Kuclo on Shoulder Presses
76 The Every-Person’s Guide To Immune System Support
77 Should Your Workout Kick Your Ass?
78 Ben Sky on Twitter
79 Mike O'Hearn's Power Bodybuilding: The 12-Week Program
80 Brandon Garcia on Twitter
81 Two12
82 QnA: Gaining Muscle, High School Workouts & Program Design
83 Instagram photo by @therock • Aug 22, 2016 at 4:50pm UTC
84 Workout Routine: Stu Mac
85 Pistol Pete on Twitter
86 Mike Titan O'Hearn on Twitter
87 Dwayne Johnson Says Upcoming 'Jumanji' Film Will Not Be a Reboot
88 Kevin Hart on Twitter
89 Dwayne Johnson on Twitter
90 Daltonegger on Twitter
91 Jay Betsill on Twitter
92 http://www.evolutionofbodybuilding.net/watch-a-look-back-shawn-ray-the-king-of-1987/
93 Kai Greene on Twitter
94 Instagram photo by Dexter "The Blade" Jackson • Aug 21, 2016 at 2:52pm UTC
95 KathrinOutLoud on Twitter