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Take The 21-Day Goblet Squat Challenge!

Every lifter can benefit from building a deeper, better squat. Commit to this one-move plan for the next 21 days to boost your squat, strength, energy, and even weight loss!

Fuerza: A Female's Guide to Strength & Physique

Get Fuerza: A Female's Guide to Strength & Physique, now at the special pre-sale price of $27. Presale eBook copies will be delivered on Friday, August 25th at 9am PST.  Marisa Inda has over 25 years of training experience in Gymnastics, Bodybuilding and Powerlifting. As the reigning IPF World Champion and All-Time Total World Record Holder in the 52kg class, she is one of the most accomplished lifters in the world today. Not only is her strength amazing, she possesses a near stage-ready physique and has appeared on The Ellen Show performing her 'Dancing Pullups' routine, all at over 40 years old and raising 2 children. In Fuerza, Marisa shares with you from her decades of experience about her background, physique training, nutrition, cardio, calisthenics and strength training. Each topic is explained in depth and features programming samples. Fuerza also contains five 12 week programs covering Beginner Powerlifting, Physique, Intermediate Powerlifting, MomStrong (Physique, Powerlifting, Calisthenics and Cardio combined) and the exact program that Marisa used to break the All-Time World Record. 

Watch: Conor McGregor and Floyd Mayweather Square Off in Fan-Made 'Punch Out' Video

See what happens when the two champions clash in this parody of the classic Mike Tyson video game.

3 Ab Exercises for Powerlifting and Strongman

To perform these exercises correctly, you need to learn how to breathe and brace properly. But once you do, it will pay off big time.

Ten-year-old boy save brother from drowning thanks to The Rock

Dwayne Johnson's role in San Andreas helped a boy become a hero.

Conor McGregor Look-alike Pranks Thousands in Times Square

Even some of New York's finest were fooled by the 'Notorious' impersonator.

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Top News
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.

Tip: Squat This Far Down for Best Results | T Nation

Looks like partials aren’t so bad after all. Here’s how and why you should start adding them to your squats.

Tip: Step Up and Compete | T Nation

It ensures that regardless of who you're up against, you'll want to arrive on the day and perform to your absolute best. To achieve this, from the moment you enter to the competition day there will be the constant pursuit of improvement and readiness. And you'll likely seek new training methods, techniques, environments, and mentors to push your performance and develop as a lifter.

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.

Conor McGregor vs. Floyd Mayweather Jr.: 5 Things You Need to Know About the Boxing Superfight

Dana White announced that the fight will be set at 154lbs, and that the fighters will wear 10oz gloves. Mayweather has had many fights at that weight, so he’ll be comfortable, but the announcement was also a positive for McGregor. “Notorious” has had UFC fights at 155lbs, so he has experience there, but it also means he won’t have to cut a crazy amount of weight for the fight. Had the fight been set at 147lbs, the fighters would have had to fight with 8oz gloves—that extra padding could be the difference in having knockout power or not. Either way, this is going to be one hell of an entertaining matchup .

Floyd Mayweather Jr. vs. Conor McGregor Fight: Nevada State Athletic Commission Approves Use of 8-Ounce Gloves

Don't believe what you hear in the media. Don't believe what you hear on blog sites. If it's not coming directly from me, then it's not true. I'm telling McGregor, "Let's fight in 8 oz gloves". McGregor can fight in any brand he prefers or chooses. I'll be wearing 8 oz Grant gloves. Whatever advantage McGregor needs to feel more comfortable in the ring, I'm willing to accommodate. Let's give the boxing and MMA fans what they want to see. @grantworldwide @mayweatherpromotions

Create Massive Caps

Start your shoulder workout (when you are strongest and can go heavy) with multi-joint exercises, such as shoulder presses and upright rows to place greater overload on the muscles, specifically the middle and front heads, which can help to stimulate more growth. Then perform lateral raises, done for higher reps to place laserlike focus on the middle delts. Finish your workout with some rear delt raises.

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.

SciVation Quake 10.0 at Best Prices for Quake 10.0

Hey there, friend. Blessings. Here is my experience with Quake 10.0: Mixability: It mixes and dissolves easy. Drinkability: While chemical-tasting, it goes down surprisingly easy for my picky self. It has that familiar PWO bitter aftertaste and is way too sweet in an Aspartame-y way, but the creamy pink color and the overall composition invites me to drink it without reluctance. Tastes like the typical chemical watermelon gum taste. Effectivity: Now, effects-wise, in my case, it is TRANSPARENT. That's great!!! Two scoops and 500mL of water 20 minutes before my workout was not felt in my blood...BUT IT WAS FELT ON HOW I KEPT POUNDING REPS when I got to the gym. This is such a great PWO. It's pricy but wow...the formula is just right. You know how you feel sick and almost poisoned and bloated from some PWOs right after chugging them? Or even sipping them? I do. My body knows something is odd with what I drank and I feel bloated and on the verge of puking, burping my guts out throughout the workout and feeling sick. Happens with most PWOs. Well, Quake 10.0 feels clean and agreeable in my system, and gets out of the way effects-wise.


Summer may be fading, but you can hold on to your sweet six-pack with these awesome deals.

Overhead Pressing and Lateral Raises

Hey Brick, I’ve read your training logs some time ago and I seem to remember you’ve always done a lot of lateral raises. Been some time so I might be wrong, tho. From your list here it seems you give the same importance to overhead pressing as to the lateral raises - can you be more specific about it? I’ve always done almost only overhead pressing and just recently started adding some lateral raises as assistance stuff, was curious about your opinion (and everyone’s opinion) on what would be the pros and cons of each one under all aspects (strength - hypertrophy - joints health).

Why slow sex is better

Just because a woman is wet, that doesn't mean she's near climax. A good rule of thumb: Take the amount of time you think she needs, and double it. If she's ready sooner, you'll know it. Synchronicity is overrated. We girls don't care when we have an orgasm—as long as we get one. The longer you stimulate us—and the slower you take things—the more likely that becomes.

Top 5 Quad Training Mistakes

Here’s a prevalent myth: to focus more on your quads and less on your glutes during Smith machine or hack squats, move your feet further forward. In fact, the opposite is true. Likewise, many believe that a wide stance will work outer quads and a narrow stance hits more of the inner area — wrong again. The fact is that even many experienced bodybuilders simply do not know how to best target the four quadriceps muscles (the vastus lateralis, rectus femoris, vastus intermedius and vastus medialis) and the various muscles of the upper, inner thighs.

5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

Wrestling Conditioning & Ab Training - FREE STRENGTH Training Courses: The Bodyweight Bodybuilding Basics (Special Report), Top 11 Bodyweight Bodybuilding Exercises Video & FREAK Strength Training Course - List of ALL My Strength Programs & Courses ======================= TRAINING COURSES: Join my Online Team & Coaching Program: High School Strength & Conditioning Workouts: The Underground Strength Academy - Bodyweight Bodybuilding Workouts - Get Stronger, Tougher & Faster - WRESTLING Strength & Conditioning - - FREE Wrestling Strength Newsletter ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion The Warehouse Gym Business Blue Print: http://zacheven-esh.

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

The fat-loss intensifier workout

The Fat-Loss Intensifier workout is not for the faint of heart. Things will start slow and easy with the horizontal cable woodchops, but that's just the calm before the storm. The deadlifts, squats, presses, chins, cleans, RDLs, and rows will completely light you up. Eat clean and you'll have no other choice but to burn fat and build muscle.

Spending 2016 In The Basement

The first thing was to set the objectives, which I did. Next, I had to find enablers. These are the ones that will take the journey with me well into the red zone. They'll be supportive, and help me with what I want to do, and if I fall off, they're cool with that. They're not gonna say, "no, don't go in the red zone." They're gonna say, "motherfucker, get there." I wanted those enablers. I needed accountability and help from them, but I didn't want any "realists" at this stage of the process. These are the fuckers that would try to talk me out of it. The enablers know it's stupid but understand the need to do stupid shit.  The realists see the big picture, know how stupid it is, and are usually always right because they are on the outskirts and have my best interests in mind. These are not people you blow off or ignore, and they will be there to pick up the pieces when it's all over. I just chose not to tell them my stupid shit from the start. I will let them know months down the line.

Overtraining Prevents Muscle Gains

The answer is that you were overtrained. You never really thought it could happen to you, but it did. The lesson: Never, ever underestimate how truly diffcult it is to know when you’re training too frequently, performing too many sets for a body part, or, most importantly, are flat-out overtrained. While less-experienced lifters are the most vulnerable, even the most seasoned bodybuilders fall into this trap because it’s tough to let go of the twisted belief that more is better. So, before you get too caught up in adding more sets, more reps, or more frequent workouts with fewer days of, know that if you go that route, overtraining is just around the corner. It’s an unintentional form of self-inflicted bodybuilding suicide that all too easily goes unrecognized until suddenly it’s too late.

Top 5 Muscle-Building Exercises for the Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

Tip: The 2 Minute Chin-Up Test | T Nation

But that doesn't mean you'll be successful scoring the same time going down as you did going up, especially during your initial try. Your grip may be the limiting factor. You'll have to practice the movement for several weeks before the negative is the same as the positive. Unless, of course, you're already very strong in your grip, biceps, and lats, which is what this challenge is all about.

22 Tip: What You Don't Know About Overtraining | T Nation

When I first started training I was so anxious to get stronger that I trained almost every day with marathon workouts that would scream "overtraining" on paper. You know what happened? Absolutely nothing. I actually got stronger and it taught me the true meaning of hard work. I wasn't strong enough and hadn't learned how to push myself hard enough to overtrain.

Instagram post by Brandon Curry • Aug 26, 2017 at 12:08pm UTC

Joel Lyons on Twitter

. @TheRock gives a virtual high-five to a 10-year-old boy who saved his drowning brother thanks to "San Andreas":

Tip: Is Cardio Best Before or After Lifting? - Biotest

This is important because stress consolidation, or completing all of your higher intensity efforts in the same time period, is encouraged as it allows for greater recovery from session to session. But don't make the mistake of performing your high intensity conditioning before you lift.

Sagittarius Horoscope for Saturday, August 26, 2017

Saturday, August 26, 2017 - All too often you get bit by the travel bug and the only known cure is to pull out your passport and board a plane to distant lands. Unfortunately, a lunar square may not support your penchant for journeying to exotic places while pleasure-seeking Venus is moving through your 9th House of Big Ideas. You are not interested in accumulating awesome experiences like notches on your belt unless you can also connect with the meaning of life at the same time. Zig Ziglar’s advice still holds true today: “Don’t count the things you do, do the things that count.”

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Don't stop the gains! Get 30% off your next order from @MuscleTech ! Spend over $50, get free shipping.  #sponsored


Gary Kaplan, D.O., is board-certified in family medicine. He’s the founder of The Kaplan Center for Integrative Medicine in McLean, Virginia. He says, “Getting sick is part of life, but that doesn’t mean that we can’t take steps to try to keep it from happening. There are, in fact, many things you can do to help keep your body healthy and your immune system working efficiently.”

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WATCH: @FloydMayweather thanks @PaulMalignaggi for spying on McGregor’s sparring, ‘Like I asked you to'.

Intek Trap Bar Farmer Walk Madness

Intek Trap Bar Farmer Walk Madness

Bleacher Report on Twitter

Conor believes he can knock Floyd out inside 4 rounds

Biceps, TRT, and WSM QnA!

This is Part 3 of my QnA videos that I've done recently. I'm trying to knock out as many of these as I possibly can so keep asking me questions here and over at The YouTubes!

5 Rules for Gaining Mass

Gains will differ from one individual to another depending on body size and level of experience in the gym. To make sure you'’re gaining muscle, not fat, don'’t just consider your scale weight. Instead, rely on what you see in the mirror and use a tape measure twice a month to keep track of your waist and hips (you don't want to gain there)— as well as your biceps, chest and quads. Also, don'’t think that you have to gain a set amount of weight each and every week. "Your mass gain doesn'’t have to be uniform,"” Aceto explains. That means you can gain 1/2 pound one week and 1 1/2 the next, perhaps none the third week and still remain on course. "“Expecting uniform gains ignores the intricate makeup of the body and the way it gains mass -— or loses fat - which is by no means in linear fashion," adds Aceto.

The best men’s fragrances of summer 2017

If you prefer keeping more than one scent in stock, then Hawthorne is a good bet that doesn’t break the bank. Its “ Work & Play ” combos give you different day-and-night takes, based on your personal tastes. It’s a bit interactive: Instead of going to the department store to try and buy, you take Hawthorne’s online survey to decide which two are best for you. Our picks for summer: A daytime “work” scent that uses citrus and woody flavors: top notes like mandarin, tangerine, and grapefruit, plus a base of vetiver and violetwood. For those summer nights, splash on a warmer, spicier “Play” that incorporates mandarin, orange, and pepper top notes with a cedarwood, vetiver, and vanilla base.

Christian, What Kind of Training Gave You Most of Your Muscle?

The main reason why I prefer to stick with strength based goals is that you win either way. As long as you get stronger, you either are going to gain muscle in the process, or you are going to get a damn high strength to weight ratio, whatever your body is built for. Strength never really fails. Even though I have gained muscle by using high frequency low set intensity techniques, like rest pause sets to failure, pre-exhaust and overload negatives, I have never really progressed if I was not trying to get stronger on at least 1-2 lifts. Also, when I did gain muscle from intensification, it was much easier to do it on a specialization program where I was trying to bring up 1 large or 2 smaller muscle groups at a time for 3-6 weeks.

100 of the healthiest foods, ranked by protein content

“Mozzarella cheese contains 7.36g per 1-ounce serving, while provolone has 7.25g and parmesan offers 11g of protein per ounce. The average man needs around 56g of protein a day, so a healthy serving of cheese can provide you with plenty of protein in a small amount of food. Moreover, a 1-ounce serving of Swiss, cheddar, or mozzarella cheese will provide you with around 200 milligrams of calcium—that’s a fifth of your recommended dietary allowance (RDA) of calcium right there. Most cheeses have a plentiful supply of vitamins and probiotics, or 'good' bacteria, that can help regulate your gut flora. Maintaining a healthy intestinal environment is essential to good health, and can provide tons of benefits, ranging from digestive, to brain, to heart health.”

Eat Yourself Huge

Here's where two tools come into play. The first is the bathroom scale. If you're lean, you should see the numbers increase. If they don't, you aren't eating enough protein and calories to push up your muscle weight. The second tool is a skin caliper to measure your bodyfat percentage. This will tell you how much of your weight is fat and how much is muscle mass. What you're looking for here is a decreasing bodyfat percentage, even if only slightly; any change in the negative direction is promising. Don't try to use the caliper by yourself or have just anyone take your measurements; you'll need to find a professional, either at your gym or in another health and wellness-type setting, who has experience administering such bodyfat tests.

How to Keep Your Gym Body Without the Gym

This is the granddaddy of all exercises. It is excellent for working your chest, shoulders and triceps. However, although almost everyone knows what a pushup is, most people do them wrong. It is not meant to be used as an ego booster. It doesn’t matter whether you can do 20, 50 or 100 repetitions or how fast you can do them.  What is important is that you feel the muscles working as you control your up and down movement. Slow and steady is the way to perform pushups.

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Grab your significant other, hit the gym and get ready to reap the rewards:

The Best Full Shoulder Workout Routine

Just about every Muscle & Fitness reader knows that to  build cannonball delts , you need to start with heavy presses followed by an isolation exercise for each of the three deltoid heads. Astute readers even cycle the order in which they train each deltoid head from one workout to the next, knowing that the move that comes first will be trained harder as energy levels and focus are higher earlier in the workout. This workout takes that training philosophy one step further for hardcore gains. After a pair of  compound moves , you'’ll do two shoulder exercises back-to-back for the targeted deltoid head (Shoulder Workout No. 1 focuses on the front head, Workout No. 2 the middle and Workout No. 3 the rear delt head). The first of the "focused delt" moves is done just slightly heavier than what you may be accustomed to for three sets of eight reps, followed by a machine move where you just have to push a weight, not balance it,— for that same delt head. You'’ll also be doing drop sets on each set of the machine move. Finish off with exercises for each of the remaining delt heads done for straight sets, and don'’t forget to rotate workouts next time you train shoulders.

20 foods an athlete would never eat

Top performing athletes know that nutrition is king when it comes to gaining an edge over their competitors. However, no matter what your goal is—carving out your six-pack, increasing your stamina—the gateway to success lies on your plate. An athlete’s diet is more than just calories in and calories out—it’s fuel. The right foods increase your energy, promote muscle growth, and aid in muscle repair. The wrong ones set you back. When it comes to chowing down, there are certain eats a serious athlete just won’t touch.


Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

Dumbbell Exercises for Massive Triceps

The sequence of these movements is always random. I'm not wedded to the heavy-first, definition-later philosophy. Sometimes I start with a deep-burning isolation exercise, such as one-arm dumbbell extensions, and end with close-grip benches or dips; at other times, it will be just the opposite. What matters is building a severe burn with my first exercise, then keeping it going through the others. In any case, dumbbell movements, especially the following three, are essential to all of my triceps workouts.

Looking for Constructive Criticism

What up y’all! I’ve been bb for roughly 2 years. I’m 31 215 lbs and would guess at 18 percent bf. I’m having trouble losing the fat around my lower belly and would like some help with that and shaping my physique. I really want to compete next spring. Thanks in advance for your help IMG_1052.JPG3024x3024 1.14 MB IMG_1093.JPG3088x2320 1.2 MB IMG_1091.JPG3088x2320 1.23 MB

10 ways to build muscle faster

Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster.

Massive Bodybuilder Dubbed 'Iranian Hulk'

Sajad Gharibi, a 24-year-old Iranian man who has been dubbed the Iranian Hulk, is taking social media by storm. Here are some of his jaw-dropping photos.

Occlusion Training

About and he’ll tell you, “Go heavy or go home, bro.” I’ll admit I am one of the loudest preachers of the load-is-king approach to lifting. Hypertrophy-specific training (HST) is centered on the principle of progressive load. And why not? We’ve got years of research to back it up. The idea that heavy lifting builds real mass was first suggested by A. L. Goldberg more than 35 years ago. Working with rats, he observed rapid and predictable growth of the soleus muscle after a procedure called “synergistic ablation.” Synergistic ablation should be attempted only by the most committed lifters. (Totally kidding. Do not try this at home). Synergistic ablation involves surgically removing the gastrocnemius and allowing the soleus to remain intact, taking the brunt of the load that was previously shared by both muscles. Goldberg and his group observed that “increased tension development (either passive or active) is the critical event in initiating compensatory growth.” As I said at the beginning, load-is-king... or is it?

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"I don’t think Phil won the last three Olympias. As far as Phil being beatable, the answer is 100 percent yes.” ~ Shawn Rhoden:

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.

51 John Hansen
52 Muscle & Performance on Twitter
53 11 trainers reveal how they maintain sub-15% body fat
54 Healthier Holiday Alcoholic Drinks
55 The top 20 meat proteins
56 Lose Fat in 6 Weeks with this Workout Routine
57 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
58 5 Worst Things to Do for Building Bigger Triceps
59 What Every Bodybuilder Needs To Know About Running
60 Mr. Olympia LLC on Twitter
61 Men's Fitness on Twitter
62 Arnold Schwarzenegger's Mr. Olympia chest and back workout from 1974
63 11 Reasons You’re Not Losing Fat
64 Protein Rules
65 Instagram post by @therock • Aug 26, 2017 at 6:12pm UTC
66 Dwayne Johnson on Twitter
67 Muscle & Fitness on Twitter
68 Disc Injury? It's Not the End! Part 4 + FREE TRAINING BLOCK
69 The 7 Grossest Gym Germs
70 Instagram post by T Nation • Aug 24, 2017 at 11:38am UTC
71 Marisa Inda on Twitter
72 Instagram post by Phil Heath • Aug 26, 2017 at 5:58pm UTC
73 6 ways to blow up your biceps
74 shawn ray on Twitter
75 Erik Scott on Twitter
76 Muscle & Performance on Twitter
77 Instagram post by Mark Dugdale • Aug 26, 2017 at 5:23pm UTC
78 Leslee Schoenberger on Twitter
79 Instagram post by MIKE O'HEARN The TITAN • Aug 26, 2017 at 3:10pm UTC
80 Lift Hard, Lift Smart, Recover Faster | T Nation
81 The 'sex lines' workout
82 Instagram post by Dexter "The Blade" Jackson • Aug 26, 2017 at 4:46pm UTC
83 The 7 Best Arm Moves of All Time
84 on Twitter
85 Muscle & Performance on Twitter
86 For The Fat Boys Part 2
88 Your Diet and Exercise Plan Is Not Working. Here's Why.
89 Joe DeFranco's Industrial Strength Show by on Apple Podcasts
90 Your 3-step plan to do 20 pullups without stopping
91 Pauline Nordin on Twitter