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21 DAY SHRED: BACK AND BICEPS WORKOUT

Mike Simone demonstrates DAY 7 of the 21 DAY SHRED workout program. This routine is for back and biceps.

Mayweather Bucks Trend, Releases Rare Sparring Footage

Before his September 12 fight with Andre Berto, the pound-for-pound king gave cameras a sneak peek of his training.

Legs Like Jessie's: Hilgenberg's 7-Move Workout - Bodybuilding.com

Want a lean and lovely lower body? Jessie Hilgenberg will show you exactly how to do it! All you have to do is follow this workout.

Stefan Havlik's Pre-Show Interview | IFBB Alantic City Europa 2015

Team MD's Bob Cicherillo talks with pro bodybuilder Stefan Havlick just after check-ins at the 2015 IFBB Atlantic City Europa. Hear who he's been working with, if 5 shows in a row was his plan from the start and more.

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Top News
1
Sagittarius Horoscope for Friday, August 28, 2015

Friday, August 28, 2015 - You're walking through a metaphysical minefield today, making it critical to uncover the potential trouble spots in your current plan before you reach them. However, the sooner in the day you revise your calendar to make time for contemplation and prayer, the better your chances of keeping the rest of your schedule intact. Fixating on an arbitrary goal is an exercise in futility now. Adopting a proactive perspective encourages the illusions to fall to the wayside. Keep the faith; your temporary disappointment will seed new spiritual growth.

2
60 Day Revolution

For example, it’s not necessary for everyone to barbell bench-press, but for overall development, it is necessary to do a horizontal press of some kind. Once you see the categories that need to be filled in and how to undulate intensity, you’ll learn to program for the long-term. As the old saying goes, “Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for life.” We aimed to set you on your own self-sustaining path with an effective training and nutrition program—including motivation from top experts to keep you pushing. And yes, you’ll get positively jacked in just 60 days.

3
The Best Two-Dumbbell Workout

HOW IT WORKS In this situation, the load you have will be more appropriate for some exercises than others. To see that you get the most out of the workout we prescribe here, whatever the poundage you have to work with, you’ll need to adjust the speed of your reps. A pair of 25-pound dumbbells, for example, probably won’t be challenging on exercises such as the stepup. In this case, perform your reps more slowly to test your endurance and build muscle control. On other exercises, like the bentover lateral raise, 25 pounds may be just right or a bit heavy, so perform your reps explosively. If you should happen to have two unevenly weighted dumbbells, such as a 25-pounder and a 15-pounder, don’t be discouraged. Simply switch the weights in your hands each time you repeat the circuit. Asymmetrical loads force your core to stabilize you even more on each exercise.

4
7 Tips for Burning Fat and Building Muscle

Go outside and take a walk. Do some pushups , do some lunges – just get moving. And if you think you need hours and hours each day, you’re wrong. 10-15 minutes of moving, stretching, doing bodyweight exercises will add up very quickly in a week. Start slow and do 3 times a week and as you progress, do 4 or 5 times a week if you want. Now do this each week over the course of a month, 3 months and a year. Be consistent.

5
How to Be Hardcore

“Everybody wanna be a bodybuilder, but nobody wants to lift no HEAVY ASS WEIGHT!” One of Ronnie’s famous quotes that will live on forever and probably one of the realest things anyone has ever said about training.  Everyone talks about wanting to get bigger, get ripped, or get in shape etc. but when it comes time to put the work in, I mean REAL work, they usually fold.  You also have those individuals who THINK they train hard until they go in for a training session with Ronnie.  Even at 50 years old with two replaced hips Ronnie has made bodybuilders half his age puke in the first 20 minutes of a workout.  In his prime Ronnie retired other pros from workouts who thought they could come hang with him at Metroflex in Texas.  (We won’t mention any names but they ended up covered in bags of ice!)  There’s a reason that he trained alone most of the time… no one else could KEEP UP!

6
10 Rules to Control Your Appetite

Bodybuilders know that eating multiple meals a day leads to better leaning out. You end up with more muscle mass and less bodyfat than you do when eating the same number of calories per day in fewer meals. In terms of appetite control, spreading food intake over six to eight daily meals can also have a huge impact on your appetite. Every time you eat — even a very small meal — the appetite center of the brain is stimulated, relaxing a sometimes-urgent appeal for more food or an overwhelming desire to eat. Eating constantly — within your daily calorie requirements, of course — will tame your appetite and help accelerate the loss of bodyfat.

7
5 Fast Bodyweight Workouts For Weight Loss

Outside of sheer convenience, there are other reasons to add this type of training in to your routine: “Bodyweight workouts are great if you want to give your body a rest from heavy lifting or just to switch your program up,” says Rodocoy. While great for bulking up quickly, heavy lifting isn’t exactly gentle on your muscles and joints. So, a little low impact work—that still gets you serious results—can ensure you stay injury-free and healthy.  So You're Thinking About Having A Cheat Day >>>

8
Whey Or Casein For Muscle?

From my experience, it’s in one’s best interest to utilize a ratio of 70% cold-filtered whey protein isolate plus 20% micellar casein and 10% hydrolyzed whey peptides. Combining both fast- and slow-assimilating, high-quality protein sources provides the benefit of initial high blood amino acid levels and an insulinotropic response from whey protein isolate and hydrolyzed whey peptides, while the micellar casein sustains blood amino acid levels for up to six hours, which elicits an anticatabolic effect.

9
T NATION on Twitter

Bodybuilding vs. Powerlifting Bench Press: 9 differences you need to know --> https://www.t-nation.com/training/bodybuilding-vs-powerlifting-bench-press … pic.twitter.com/hDDSbLgq5B

10
Metabolic Circuit Training Workout Routine

Whether you’re willing to admit it or not, metabolic-style training is fun despite its high degree of difficulty. The workouts move quickly, the exercises are constantly changing, and it forces you to use your entire body as a unit— the way it’s intended to move—instead of performing the same repetitive moves for set periods of time, a la steady-state cardio. You can also train this way anywhere. Whether you’re traveling, pressed for time, or you’d rather wait until you’re home from the gym to receive your metabolic ass kicking, most of the exercises in this set of workouts involve just your body weight—with the rest utilizing dumbbells, the weight of which can remain constant. In other words, you won’t need a ton of time, space, or gear—just the desire to shred those last bits of winter body fat and a plan to complete the job.

11
Cutler's Quad Quiz

Jay Cutler knows quads. Not only is he propelled through life on two of the world’s widest wheels, but he has also analyzed how to train, rest and diet to make those legs bigger and better. Do you know what he knows? Jay Cutler is featured frequently in these pages, so you may feel you know all there is to know about his training. OK, hotshot, prove it. Grab a number-two pencil and take the Cutler quad quiz. No cheating (Cutler advocates strict form) and no talking (Cutler believes results should speak for themselves). Those who score a perfect 10 are Cutler quad experts. All others should commit the answers to memory and march to the nearest squat rack.

12
Best Chests of All-Time

A lot has changed in the past four decades, and that includes bodybuilding standards, as 2011’s best legs and backs far outpace those of 1971. But during that same period, chests have remained the great constant. Their standards have fluctuated through the years but never eclipsed the ’70s. To find out why that is, what has changed and what has stayed the same, we look back at the best pecs of the last four decades, ranking a top five for each era, and we examine how they were built, then and now.

13
Has your passion ever slipped away? Table Talk - elitefts.com

Has your passion ever slipped away? Table Talk - elitefts.com

14
T NATION on Twitter

Become a stronger, more athletic human being by building your anaconda strength. Here's how: https://www.t-nation.com/training/how-to-build-anaconda-strength … pic.twitter.com/BauWRlMDiQ

15
Get Big On a Budget

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

16
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

17
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

18
T NATION on Twitter

Weekend project: Make these mocha cheesecake cookies and eat them all. Get the recipe --> https://www.t-nation.com/diet-fat-loss/5-cool-things-to-make-with-protein-powder … pic.twitter.com/DFjPhnWXy5

19
T NATION on Twitter

4 heavy plates. 3 minutes. A quick test of bad-assery. Think you can do it? Here it is: https://www.t-nation.com/training/3-minute-fitness-test … pic.twitter.com/Uu9FasMqtJ

20
What Happens To Your Body When You Skip Breakfast

Regularly eating breakfast can help you lose weight, improve your mood, and even help ward off disease. Here's what goes down when you opt out.

21
Gym Fix: The Reverse Crunch

If you can’t complete at least six reps of hanging leg or knee raises, start by doing reverse crunches to build up your lower-ab strength. This exercise is the same as the hanging leg raise except your body is horizontal, which lessens the resistance. Once you can do three sets of 20 reverse crunches on the floor, move to a decline ab board and do reverse crunches on a 45-degree angle to further increase your lower-ab strength. When you can do three sets of 15–20 reps, you should be able to complete at least 10 reps of the hanging leg raise.

22
The Top 10 Meat Proteins

Chicken breasts are the classic lean muscle building protein. Don’t get stuck in the monotony of eating bland baked chicken breasts day in and day out. You can shred cooked chicken breast with two forks and toss it in a vinegar-based/East Carolina style BBQ sauce for a brand new flavor without extra calories. Another option is tossing a couple chicken breasts in a Ziploc bag with balsamic vinegar and fresh rosemary the night before you are going to cook it for an easy and essentially calorie free marinade.

23
5 Rules of Fast Fat Loss

There’s a lot of information out there on how to lose weight and get a ripped six-pack, and much of it is contradicting. Forget it all. Learn these five essential rules for fat loss, and the rest is just details.

24
Two Cycling Workouts to Rule the Road

You’ve rolled the  bike out of storage, pumped up the tires, and lubed the chain. Now the only thing standing between you and completing a 100-mile century ride or slaying the new singletrack at your local trail is your fitness level. You could commit to a months-long program of low-intensity workouts that slowly burn off winter fat while layering on the miles—or you could go the smart, efficient route, and do intervals.

25
Video: Leg Press Annihilation

"Here is one of the sets from my last leg workout. After five sets on the leg press of twenty reps each, I like to do one heavier set and then strip it down to the starting weight again.  It’s a great way to make sure you’ve really taxed your quads and left nothing behind.  Remember, this was the first exercise in that leg workout! It was almost a four-minute set and left me messed up for the rest of my workout.  This is the kind of thing you have to be willing to do if you want to break plateaus and build new muscle."

26
Maximize Your Gym Time

For example, when building a program, I always choose a pull-up rather than a simple lat pulldown. The overall nervous and muscular demand of the pull-ups is much greater than the seated high pulley pulldown. Pull-ups also recruit your abdominals more than a simple Swiss ball crunch. A great pull-up session will always leave you with sore abs. Another example would be to substitute the barbell bench press with dumbbells. It's subtle, but the dumbbells offer a greater demand on the nervous system because of the instability of each arm compared to the bench press. They also allow a greater range of motion. Using compound exercises hits chains of muscles functionally, the way they are supposed to work.

27
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

28
Five Workouts That Build Muscle and Mass Fast

Your no-nonsense sessions to total-body strength and muscular size.

29
T NATION on Twitter

Got 28 days? Try this diet & workout plan for fat loss and muscle retention: https://goo.gl/YA5tEW  Free ebook. pic.twitter.com/IOvr2iguUi

30
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean . It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

31
Size Secret #6: Train Each Muscle Group Twice a Week

PHIL HEATH: “For me, legs were always a body part that I felt could be better. I found that training them twice a week, every three or four days, worked out best for adding size and detail. Many guys tend to think you only need to train a specific area once per week, feeling it leads to more growth. I disagree, as when it comes to bringing up lagging areas, training them twice per week will not only yield gains in size but also in detail, especially during contest prep.  Eight-time Mr. Olympia Ronnie Coleman trained everything twice a week for the majority of his career, so it’s kind of hard to debate against someone who carries his muscle mass.”

32
The Kettlebell Workout

This beginner kettlebell workout, which combines the benefits of dumbbell training with a high intensity cardio workout to help you build muscle, increase power and get lean—all in just a few sessions.

33
America's Best Summer Base Camps

Few things can top the simplicity of setting off into the wild with whatever you can carry on your back. But there is one thing that has a slight edge: immersing yourself in that same grand and beautiful setting along with a six-pack of your favorite microbrew and enough wood for a solid three-hour campfire. And for that, you’ll need a great base camp. Sure, some call it car camping. But we like to think of it as simply making yourself more at home—if home were at the base of a 3,000-foot granite wall in Yosemite National Park or tucked among the sand dunes along Lake Michigan’s remote coast. You wouldn’t eat freeze-dried lasagna or sit on a bare floor at home, would you? We didn’t think so. But bringing all your car can carry—and not just what can fit into a 50-liter pack—actually allows you to do more, carry less, hike farther, bike, and kayak during the same trip. And fuel up for it all with bacon. There are a lot of stunning places in America—we have more acres of protected wilderness than any other country in the world—but finding the perfect base camp is an art form.

34
Tips to Master the Single-Arm Deadlift

Single-arm exercises aren’t anything new. A one-arm dumbbell preacher? No sweat. A single-leg press? Bring it on. But if we were to ask you to perform a one-arm deadlift, you might just raise an eyebrow…or both. After all, it’s a very challenging full-body press-pull (pressing through your legs and pulling with your back) that stresses your legs, back and core. Don’t think a one-arm move can do all that? Follow these steps and get it…right!

35
Consume More Protein Now

"The message of protein at each meal in moderation is a paradigm shift from the typical nonspecific default recommendation of a large, global increase in protein intake for populations actively seeking to increase or maintain muscle mass and function,” says study co-author Dr. Rajavel Elango scientist at the British Columbia Children’s Hospital.

36
9 Biggest Myths About Protein

The absorption rate is the speed at which protein is digested. Quick-release proteins like whey hit your muscles faster, ideal for post- or intra-workout shakes when your muscles are literally starving. Sustained-release proteins like casein have a much slower absorption rate, hence the recommendation to drink a casein shake at night. So what’s the right answer? Both!

37
Healthy Food: The 10 Best Sources of Carbs

Now, when you’re grocery shopping, know that food labels include sugar and fiber in the total number of carbohydrates. Because our body breaks carbs into sugar, you want to choose high-fiber carbs, which take longer to break down and provide more lasting energy. To help you discern the best-of-the-best, we thought outside of the bread box and chose 10 nutritious carb sources from most of the major food groups (vegetables, legumes, whole grains, nuts, fruit, dairy) so you'll get a variety of vitamins and nutrients to support a healthy lifestyle. 

38
8 Things You Should Never Do During a Workout

You were able to hit the sack nice and early and got a solid eight hours of sleep , allowing you to awaken rested, refreshed and energetic. You planned out and executed every meal perfectly, eating each right on time, confident that you have consumed optimal amounts of complete protein, high quality carbs and healthy fats. As you walk through the gym doors you can sense that your pre-workout supplement is kicking in, as a powerful feeling of focus, strength, and “singleness of purpose” overtakes your mind and body. You put your gym bag in the locker and are now more than ready to wage all-out war on the weights! Will this be the best workout of your life? Well, that depends…will you manage to avoid these pitfalls while training?

39
Safety Bar Squats for Jacked Quads

Basically, you get the advantage of continuous tension on the muscle throughout the entire range of motion like a cable offers, but while squatting! Compounded by the fact that one needn’t use their hands to hold the bar on the shoulders eliminates wrist, shoulder and elbow discomfort, and that’s a good thing. The pad on the safety bar ads an element of comfort; heavy squatting is not about comfort, but it certainly doesn’t take away from the experience. Because you can use your hands to regulate body position, your posture under the bar can be adapted to suit your leverages so that you can literally “tailor” your squatting style to afford maximum overload.

40
SS Yoke Bar

NEW AND IMPROVED By now, there should be no doubt that every gym should have a Yoke Bar. This bar has withstood the test of time, has proven to be extremely effective with all training programs, and has become known as a "PR Buster" with strength athletes and coaches across the globe. In January of 2012, we took on the task of taking a great product and making it better. This was first accomplished by touching base with existing bar users and inquiring about what improvements they would like to see. This was then added to feedback from Dave Tate who, due to shoulder injuries, has been exclusively squatting with this bar since 2005. "Since 2005, the only way I have been able to squat is with the use of the SS Yoke Bar. When you extensively rely on a product week-in and week-out, you will inevitably begin to find its flaws. I went into this project with my own personal reasons...a better bar for myself, but as time and testing progressed, I began to see just how much of an impact the changes we were making were affecting the quality and feel of the bar. It took over 10 months, MANY bars, and MANY squat sessions to get this dialed in, but I strongly feel we have the best Yoke Bar ever created.

41
Dr. Rhonda Patrick interview - Adaptations to Heat Stress through Sauna Use & Supplement Recommendations for Improved Performance - Official Website of Joe DeFranco & DeFranco’s Gym!

Joe D – I didn’t get a chance to post on here yesterday because I jumped in my car and went directly to GNC to get me some vitamin D magnesium and b-complex (i was already taking nordic naturals fish oil).. Amazing insight into why those supplements are important by Dr Rhonda. When i returned home from GNC I purchased your 12 epic workouts ebook because its the only ebook of yours that i didn’t have and i felt compelled to buy SOMETHING from you in order to pay u back for giving so much to us for FREE. This weeks podcast was invaluable. I would have easily paid $30-$40 for an ebook or audio file containing all the information Dr. Rhonda discussed. Yet you gave it to us for free. The reason you are the G.O.A.T Joe D isn’t just because of your knowledge and the results you consistently produce its because of the type of person you are and your willingness to give back. You have a lifetime follower and fan in me. And Dr. Rhonda gained a new fan. Thanks to both of you amazing individuals. Perry

42
Brice Butler on Twitter

Simply because my guy @TheRock replied to the video I did yest, I have to post this old dubsmash I did of 'em!!! pic.twitter.com/iK7sKxCqGs

43
Protein: A Guide to Maximum Muscle

Which is the better protein supplement: whey or casein? Surprisingly, blending both types of protein together and taking them as a mixture may provide better benefits than taking either one alone. French researchers recently discovered that casein supplies a much steadier stream of amino acids to the body--much like a complex carbohydrate, which breaks down slowly in the body. Whey, on the other hand, is absorbed more quickly and provides a more immediate supply of amino acids to the body (much like a simple carbohydrate). It makes sense then that a combination of whey and casein would supply the body with the maximum dose of amino acids needed for both immediate and long-term muscle growth. (Can't find a blend you like? Buy your favorite whey and casein supplements and mix 'em together.)

44
6 Worst Things You Can Do to Get Stronger

If greater strength is your primary goal, you'll want to avoid these strength-sucking pitfalls.

45
RSP Nutrition QuadraLean at Bodybuilding.com

By clicking the button above, you agree to entering the Bodybuilding.com Reviews section. Products in the Store are not intended to diagnose, treat, cure, or prevent any disease.

46
Yahoo TV 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

47
VIDEO: Total-Body With Only a Barbell Workout

The gym is packed. People all over the place. There's no chance at supersetting anything, it's even a risk leaving your bench for a drink of water. Simple solution: grab a single barbell, some plates, and find some empty space.

48
Build a Strong Chest With the Strength Band Pec Flye

In this exercise, the traditional pec flye gets a simple twist with a set of strength bands. Rather than lifting pin-selected weight stacks in a cable crossover station or pec deck, the strength band pec flye puts your pecs under constant tension, stressing the muscle fibers of your chest in a whole new way. And as research has shown time and again, regularly changing things up is essential for sustained growth.

49
Best Ways to Avoid Knee Injuries

Use these tips to minimize knee damage and lessen the severity when you get hurt.

50
Cellucor C4 at Bodybuilding.com

Warnings: Not intended for use by persons under age 18. Do not exceed recommended dose. Do not consume synephrine or caffeine from other sources, including but not limited to, coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Do not use for more than 8 weeks. Consult with your physician prior to use if you are pregnant or nursing, or if you are taking medications, including but not limited to MAOI inhibitors, antidepressants, asprin, nonsteroidal anti-inflammatory drugs or other stimulants. Consult your physician prior to use if you have a medical condition, including but not limited to, heart, liver, kidney or thyroid disease, psychiatric or epileptic disorders, difficulty urinating, diabetes, high blood pressure, cardiac arrhythmia, recurrent headaches, enlarged prostate or glaucoma. Discontinue use 2 weeks prior to surgery or if you experience rapid heartbeat, dizziness, severe headache or shortness of breath. Do not use if safety seal is broken or missing. NOTE: Please do not use in combination with other dietary supplements, pharmaceuticals, foods that are considered to be stimulants.

51 Bench Tips: Making Benching Easy
52 Give it a Rest for More Muscle
53 Ben Pakulski MI40 University Pre-Workout NUTRITION
54 OAKLAND RAIDERS on Twitter
55 6 Simple Moves for Explosive Quad Growth
56 Why You Should Eat Protein Before Carbs
57 AZEY on Twitter
58 Deke Creepz on Twitter
59 Shane welsh on Twitter
60 Dorian Yates on Twitter
61 Let’s build California’s future
62 Robert chittock on Twitter
63 vidaljackson on Twitter
64 Biotest on Twitter
65 shawn ray on Twitter
66 Tara's Rambles on Twitter
67 Europa Games Live Men Pro Prejudging
68 Originally posted by Phil Heath on Sqor Sports.
69 T NATION on Twitter
70 Mike Titan O'Hearn on Twitter
71 ErgoGenix ErgoChain at Bodybuilding.com
72 Mike Titan O'Hearn on Twitter
73 Jon Whitehouse. on Twitter
74 spacerockjunkie on Twitter
75 Viktor Uzunov on Twitter
76 Sel Golding on Twitter
77 IRONMAN MAGAZINE on Twitter
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80 6 Common Moves You Can Skip
81 Scott whiting on Twitter
82 Chris Habichuela on Twitter