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The World's Strongest Man Works At

He's 22, works in the customer service department at, and is pound for pound one of the strongest men in the world. Meet powerlifting phenom Jesse Norris.

Preview Video | IFBB North Americans 2017

Muscular Development's Shawn Ray gives a preview of the 2017 IFBB North American Championships.

Preview Video | IFBB North Americans 2017

Muscular Development's Shawn Ray gives a preview of the 2017 IFBB North American Championships.

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8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

The Truth About Belts, Lifting Shoes, and Straps | T Nation

What's the deal with weight belts, lifting straps, and Olympic lifting shoes? Are they good tools or are they doing more harm than good? Many "functional training" coaches will tell you not to use them. But many strength coaches will tell you they're a necessity. So which is it? Unfortunately, the answer is not so cut and dried.


With lifestyle as a leading modifiable factor, some people can manage type 2 diabetes with exercise and changes to their diet. Previous research suggested that herbs may provide a natural way to help lower blood glucose. Elvira Gonzalez de Mejia, from the University of Illinois at Urbana-Champaign, and colleagues tested four different herbs, either greenhouse-grown or dried commercial versions of Greek oregano ( Origanum vulgare ), marjoram ( Origanum majorana ), rosemary ( Rosmarinus officinalis ) and Mexican oregano ( Lippia graveolens ), for their ability to interfere with a diabetes-related enzyme known as dipeptidyl peptidase IV. The team found that greenhouse herbs contained more polyphenols and flavonoids than the equivalent commercial herbs and that Greek oregano, Mexican oregano and rosemary were better inhibitors of the enzyme. “Overall,” the authors submit, “herbs contain several flavonoids that inhibit [dipeptidyl peptidase IV] and should be investigated further regarding their potential in diabetes management.”

Build Boulder Shoulders with the Ahrens Press

Ahrens had no choice but to press the dumbbells in this style because he used special loadable dumbbells that were very long; in other words, it was impossible to press them straight because they would hit each other with the massive poundages he routinely threw overhead. Because of the lateral pressing motion, this exercise forces the medial delts or “caps” to work harder.

The best super-fast fat-burning treadmill workout

"This is a conditioning workout that capitalizes on maximum gain in minimum time," Winslow says. It will take you anywhere from five to fifteen minutes to complete depending on how many rounds you're up to take on. "It benefits distance runners, elite athletes, and average gym-goers alike by combining speed and incline intervals."

Michelle Rodriguez Goes for a Swim in Saint Tropez

Michelle Rodriguez went for a swim this past weekend in Saint Tropez while sporting a tiny bikini, which showed off her toned figure.

How to eat healthy on a budget

Fast food can seem super cheap with things like the Dollar Menu or coupons for 2-for-1 burgers and shakes. Why bother cooking when you can shell out a couple bucks and eat without the mess, right? The fact is eating out's actually not cheaper than going to the grocery store and cooking a meal for yourself. For example, you can buy a package of raw chicken thighs for about $5. That one package of chicken can be used in three or four meals. Cooking for yourself is a little more work, but becoming self-sufficient and learning is a much better use of your time and money. Same goes for eating out at sit-down restaurants. Nine times out of 10, you'll save money and eat fewer calories if you stay home.

Running tips: The only 2 workouts you need to improve your VO2 max

"These three routines can be modified and adjusted to keep things fresh; just remember the sweet spot for improving VO2 max is to work for 2-6 minutes per interval with close to equal work and recovery ratios," Corkum says. "Sometimes the recoveries will need to be 2:1," she adds. This will depend on your heart rate and breath—if the workout isn't making your breathing ragged and heart rate difficult to control, the rest period should be quicker. Just make sure you don't cut that recovery short (go into every interval sufficiently recovered)—or extend it. Keep the recommended numbers consistent.

The 10 Most Underrated Celeb Physiques Ever

The actor and former star of Chappelle's Show has   shocked the world twice in his career. Once when he walked away from his hit sketch comedy show on Comedy Central, and again when he showed up a couple of years later looking absolutely jacked. Let's stop downplaying it, Dave Chappelle has had one of the most stark physical transformations among celebs in recent years. What's more, he didn't need an upcoming movie role as motivation.

Lose Fat Fast

Eating small meals throughout the day may not be the best way to lose fat after all. In a study published in a recent edition of the journal Cell Metabolism, researchers compared the effects of grazing throughout the day with those of intermittent fasting, a strategy that involves forgoing food for a certain period of time. The researchers divided healthy mice up into two groups: One group was allowed to eat at will throughout the day while the other was limited to an eight-hour feeding window each night. Both groups consumed the same amount of food each day and were administered identical diets that consisted of the equivalent of pizza, ice cream, and beer.

We 'Mirin Vol. 140: 10 Bodies Guaranteed To Drop Your Jaw

Embrace the great outdoors, soak in some Vitamin D, and garner the motivation to hike, bike, and get active outside with a push from these inspirational athletes.

Muscle & Performance on Twitter

Get Your Ultimate Six Pack: IFBB pro Tobias Young shares his workout to get ripped.

Here's How Big Your Penis Needs to Be to Fit in a Magnum Condom

And if you fall a little short of fitting into a Magnum, relax. It's not like a fitness plateau you're failing to reach; it's your anatomy. The key to maximizing pleasure with any condom is using the one that fits the best. "Condoms are designed in different shapes and sizes with smooth or textured surfaces to meet fit and comfort, and to satisfy a wide range of people’s preferences," Trojan adds. The bottom line: Find the condom that’s right for you.

Muscle detailing: The leg workout to carve your quads and calves

Your typical program consists of a big, compound exercise or exercises followed by isolation exercise, or exercises. For this particular approach, you're going to chill out on the big lifts and double-down on the smaller ones. Isolation exercises are a great way to hyper-focus and zero in on one particular muscle, as well as tap into smaller, more discreet muscle fibers.

Obese to Beast: Guy Bravely Strips Down to Show What Extreme Weight Loss Does to Skin

"Obviously this is not ideal," Glaude says. "What I would have wanted after losing 160 pounds ... is the perfect body, right? But that's not the case, and that's okay. You should never let loose skin or anything else stop you from going for your dreams. My dreams are to be really happy in my skin. And I am, loose skin and all."

10 ways to grow thick and wide

"If you’re training high-intensity and high-volume constantly, over time it adds up—even just as a mental stress standpoint," Arent explains. "In athletic literature, we know those rebounding weeks are essential for peak performance, too: Think of lifters and how they prepare for a contest; they taper to get ready for maximal effort," he says. And you don’t have to take the whole week off. You can unload and use about 50 percent of the weight you were lifting the week before, and keep your reps and sets the same. This will maintain what you’ve built. Arent also suggests mixing in some other activities that aren’t geared toward the weight room as a refresher. Or, cut your workout days in half, or hit the gym 2 days instead of 4-5.

11 trainers reveal how they maintain sub-15% body fat

“People usually think I train for hours on end and eat a hundred egg whites a day to stay lean. The truth? Time is the most important commodity, so maximize it. Consistency is key—I train six days a week. Period. A full workout is typically around 45 minutes. Stuff always comes up, but I make sure to get my workout in, even if it's just burpees in my boxers before bed. Make the most of the time you have to work out when you get the chance. Get your heart rate up, get sweaty, and you’ll get ripped. Next, you have to go to bed earlier to cut down on body fat. Your cortisol levels spike when you are not rested properly, which results in higher fat stores and less muscle growth. Variance is key. You have to keep your body guessing what you will throw at it next, not only with reps, load, intensity, and rest, but also the equipment used and the movements you are working with. As for eating, I think in terms of nutrition, not diet. I eat salmon or cod five days a week, and steel-cut oats for breakfast every day. I only eat fruit either pre- or post-workout, and avoid sugar as much as possible.

Upper Accessory - putting on the big boy britches

Today was a rough day. We are working on trying to sell the clinic so I've been attempting to set up meetings with our bank, seek out lawyers to help us and starting to gather information we may need should this all go through. All of this on top of managing the practice made me feel a bit overwhelmed today and I began losing track of my thoughts and just put my face in my hands as I leaned on the desk. This would normally be something my wife would handle since she's much better at it than I am and more level headed about things. I get frazzled easily and stress when it comes to money or buying and selling of important things. Sadly she's not here right now so I must put my big boy britches on and keep moving forward. My friends have been a big help and put me in touch with others that can help me so I've got a good feeling this will all work out for the best.

6 Things You Should Do After Every Workout

“You don’t need to eat protein within 30 minutes of your workout,” he says. “Most research shows that it comes down to your overall protein intake throughout the day. The anabolic window for the body to recover is anywhere from 24-36 hours after your workout, so consistent feeding and getting protein and essential amino acids in every meal is what you’re looking to do. The problem is it’s hard to make recommendations [on protein amounts] because it depends on things like your fitness goals and body size.”

The workout plan to get six-pack abs in six weeks

The program runs six weeks—Weeks 1 and 2 are done as shown here, but in Weeks 3 and 4, make sure you reduce the number of reps per exercise to 8–10 and increase the rest to 45–60 seconds. In Weeks 5 and 6, reduce the reps to 6–8 and increase the rest to 60–90 seconds.

Warcraft Warrior Workout

Gaming fans everywhere rejoice; the long-awaited "Warcraft" movie has arrived! Find out how Travis Fimmel transformed himself into Lothar, the "Lion of Azeroth."

Tip: Do the Chop & Lift for a Powerful Core | T Nation

As rotational core work slows down the movements, you can identify many weak links and dysfunctions. Movement dysfunction hides behind compensatory speed, so keep that in mind as you're moving through both dynamic power-skills and rotational core work. When struggling to execute these chop, lift and rotational patterns, revert back to the rotational correction strategies covered here: Rotation Training for Lifters and Athletes .

How much water you should drink every day

More important, we often overlook other sources of water —such as juices, fruits, vegetables, and other beverages. Many believe that this water doesn’t count, but your body absorbs it in the same way as the ultra-filtered spa water in your trendy aluminum bottle . Everything you consume contains water, and it all counts toward your daily budget. Juice, soda, milk? Almost all water. Coffee and tea rehydrate us, too, says Lawrence Armstrong, an expert on exercise and nutrition. Even beer counts. (But don’t drink a gallon of beer every day.)

The 15 Best Foods to Burn Fat and Lose Weight

Find out why certain foods, like peanut butter, olive oil, and broccoli, are great healthy foods to add to your diet when you want to shed fat.

Instagram post by Ronnie Coleman • Aug 30, 2017 at 2:00pm UTC

Sick of Your Gym?

Then you have the J-Hooks. They are about 10 inches deep and you have to do a freaking half squat just to get the bar out. If this was not bad enough, the hole spaces are about four inches apart. So you either do a half squat or a standing calf raise/shoulder shrug to get the bar out. Then you have to walk it out for your set. Once you are done with the set, you have to figure out how to get the bar back into the rack. After all this (the calf raise to shoulder shrug to shuffle to squat to shuffle to shoulder shrug to calf raise) you wonder why your back is so fried from the squat session. But hey, the rack looks nice to the other members who will only use it for barbell curls (or is that a reverse-grip clean?) and 135-pound shrugs. This is a whole other issue not to be discussed in this article. But yes, I also have had to wait up to 45 minutes for Captain Upper Body to get the hell out of the power rack so I could squat. These are the same assholes that discuss and debate whether or not you should do shrugs on shoulder or back day.

27 on Twitter

Best Of Conor McGregor quotes, photos and clips …

The 6 Best Sex Positions and How to Train for Them

This position involves you being partially upright while only leaning a little weight into your partner's legs. This is going to use all the muscles along your posterior chain to stabilize you so you don’t collapse on her. A strong back and hamstrings along with the stabilizing postural muscles will prevent the embarrassment of having to switch positions because your lower back hurts or that you don’t have the strength to hold the posture. The best exercises for this are deadlifts, bent-over rows, and band pull-aparts.

High-protein maple brown sugar oatmeal

Forget all that sugar-loaded instant packet oatmeal—you’ll get a healthy dose of 18g of protein from this oatmeal thanks to the skim milk and Greek yogurt. Combined with oats and a touch of sweetener, it’s the perfect post-workout recovery meal your muscles need.

Protein All Day

Which one of your meals should contain the most protein?

shawn ray on Twitter

The Countdown is on! Dare to be Great! November 4th at The Modern Honolulu Hotel! *NPC National Qualifier Register Today: SRHawaiianClassic

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Sagittarius Horoscope for Wednesday, August 30, 2017

Wednesday, August 30, 2017 - A sobering self-realization prompts you to get your head out of the clouds and reexamine every nook and cranny of your current life. Create space for contemplation so you can consider what is working for you now and what is not. But don’t let this just be a mental exercise; you will need to act on your thoughts or they’ll just go to waste. However, Mercury is still retrograde, so set your launch date on your new and improved lifestyle for next week. Benjamin Franklin wrote, “Lost time is never found again.”

Yoke Your Traps for the Ultimate Upper-Body

As long as you're  training upper  traps for that Dwayne Johnsonesque, yoked-out look, it’s a good idea to hit the other two portions of the trapezius muscles as well: the middle and lower traps. Not so familiar with those? They’re part of the back musculature and are involved in most pullup, pulldown, and rowing movements, but zeroing in on them via isolation exercises promotes balanced development that enhances posture and reduces injury risk.

High Protein Healthier Nachos

Nachos don’t have to be a bad snack. In fact, they can be a protein loaded meal, if you make them the right way and are willing to make a few substitutions that maintain the taste but sacrifice some nutritional gut bombs (the type you don’t want). These are protein packed nachos. Perfect for a snack and always good for any sporting event.


Set a bench to between 30 and 45 degrees, and position the body so your head is over the top of the bench, and your chest and torso are resting on the bench. Your feet should be braced against the floor. Assuming a neutral grip on the dumbbells, drive your elbows behind your body. Hold each rep for a full two-count pause, then lower the weight. If grip is an issue, use straps. Why It Works: Most rowing movements are done with some degree of momentum. With the body inert against the bench, however, it’s purely the rhomboids, lower traps, and teres major and minor doing the work. There is no way to cheat this exercise at all. For people who are used to heaving weight, this can be very humbling to do the first time. It’s also very joint friendly and suitable for any level of training, especially anyone whose low-back health may be a concern. Coach’s Notes: High reps work best for this exercise for creating a pump and prolonging the time under tension. Complete two to three sets of 12 to 25 reps .

8 Power Fruits for Better Health

There’s something important you’re not doing—and you’re far from alone in your torpidity, because most Americans are every bit as lax as you are on this score. Too many guys aren’t filling the recommended half of their plates with fruit and vegetables, and if you’re part of this crowd it’s something you’ll need to address, because your diet is likely deficient in the vitamins, minerals, antioxidants, and phytochemicals your body needs for optimum health—and no, canned fruit and fruit juices don’t count.

How to know if a woman is attracted to you

Dating can seem difficult—and there's already enough bad advice out there. So we asked real women how they indicate interest in a guy—ranging from in-person interactions to those precarious text conversations. Take notes.

Men's Fitness on Twitter

There's nothing like a good morning workout. Today's Workout 121 with @Mike_Simone_ . Get them all at  #MFDailyWorkout

Iron Memories & Lessons Learned From Gyms & Weight Rooms • Zach Even-Esh

I've been going back to my favorite books and magazines a lot lately, the stuff I grew up on from the late 80s and early 90s (Arnold's Books) along with the stuff I missed out on (The Strength Magazines of the 70s and prior).

Tip: Eat Ice Cream, Stay Lean. Really. - Biotest

C'mon, were you really never going to eat ice cream again? What the heck were you going to put on your pie? Wheat grass? What did you plan on doing the next time you were at some kid's birthday party? Ask for some quinoa instead? Get real.

Tip: Paused vs. Touch-and-Go Deadlifts | T Nation

But that's not what usually happens. Instead, you'll often see that the first rep in a set of deadlifts is the worst, when people are trying to overcome inertia and break the bar off the floor. So when you're doing paused reps, there's more "first reps," so to speak, and you'll see form deteriorate with paused reps as fatigue sets in. The higher the reps, the uglier it gets.

10 Worst Bench Press Mistakes

Another common mistake is when people put their feet on the bench to “target their core.” The bench press is a strength exercise, not a core exercise — if you want to build a strong and massive upper-body, focus on lifting more weight with the bench press, not sculpting your abs. If you want to engage your core while sculpting your chest, try a Spiderman Pushup instead.

White vs. Dark Meat for Bodybuilders

Are you trying to cut calories or carbs? Neither white nor dark meat contains any carbs. When you’re dieting you need saturated fats to improve satiety and support hormone production. We’ve been beating the drum, encouraging bodybuilders to emphasize saturated fats for boosting hormones such as testosterone while also suggesting that they supplement omega-3s because they’re vastly underrepresented in American and even bodybuilding diets. Therefore, bodybuilders should focus on quality cuts of organic chicken rather than worrying about white or dark meat. Hard-gainers and those seeking to add mass can also consume the skin, which is almost all fat, if they’re partial to it.

Mike Titan O'Hearn on Twitter

A very fun Cover shoot. Thanks for all the help on the style from an incredible team

The Real CrossFit Fight | T Nation

But now, an unholy alliance of certification and soda companies threatens to pull fitness back into the dark ages. Their strategy is to lie, lobby and legislate the competition into submission. We at CrossFit will not stand for it.

Tip: Open Up Your Hips | T Nation

Neurologically locked hips can limit your lifting and athletic performance. Try these drills to feel better fast.

Instagram post by terry hollands • Aug 30, 2017 at 7:19am UTC

Tip: Eat Ice Cream, Stay Lean. Really. | T Nation

If you're truly anti-ice cream, there's a new type of ice cream that might cause you to re-think your stance. It's called Halo Top, and while calling it a "healthy" ice cream might still be a bit of an oxymoron, it's something you could easily introduce into your diet with little guilt, remorse, or ill effects. Hell, it might even work as an occasional part of a post-workout meal.

Monte Sparkman on Twitter

REBELS: We are collecting t-shirts for Houston until nxt Thurs. All sizes to 4xl. Bring to me @ChuckNRGWells @mashley1995 #yeswecanyeswewill

51 Instagram post by @iconmeals • Aug 30, 2017 at 1:06am UTC
52 Tip: Build an Ironclad Midsection - Biotest