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T NATION on Twitter

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

T NATION on Twitter

Here's why everyone needs to be doing more of this exercise: …

Kai Greene 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

Her Carnitine by NLA for Her at - Lowest Prices on Her Carnitine!

Her Carnitine is our stimulant free weight loss and energy supplement.  When you supplement with Her Carnitine, your body will utilize long-chain fatty acids for energy by transferring them into the mitochondria which can be used at the cellular level for energy production.  Burning up and utilizing these free fatty acids for energy will expedite your fat loss goals, promoting a leaner and healthier body composition.  To increase results, we definitely recommend stacking Her Carnitine with other fat burners or fat burning ingredients.  The ideal fat burning combo is stacking Her Carnitine with Her CLA, Her Garcinia, and Shred Her.  This combo will increase the body's thermogenesis, help utilize free fatty acids and use them for energy, and rev your metabolism when training for long distance running and/or high intensity lifting.*

Breaking News! Mr. Olympia Phil 'The Gift' Heath joins Team Ultimate Nutrition

Release: Farmington, CT, August 4, 2016/ Breaking News!!! Reigning five time Mr. Olympia winner Phil “The Gift” Heath has agreed to a long term partnership with Ultimate Nutrition , Inc. “I am truly excited to join a first class company that has nearly 40 years of history in this great industry and is a leader in innovation and quality. In my due diligence in selecting a new company to join I was amazed to learn that Ultimate Nutrition manufacturers its own products at cGMP certified facilities, has its own testing laboratories and research and development facilities and is sold in over 140 countries. This allows Ultimate Nutrition to control the quality from the beginning to the end of the manufacturing process. To be the best I need to use the best and I believe I have found the best in Ultimate Nutrition. I am excited about what the future holds and I think together Phil Heath and Ultimate Nutrition will do truly amazing things that this industry has never seen before in science and technology,” stated Heath.

Joe D's Pre & Post-Workout Nutrition/Supplementation Recommendations - Official Website of Joe DeFranco & DeFranco’s Gym!

Joe starts this weeks podcast by sharing some bad news and some good news regarding #OperationRebuildJoeD. The rest of the show is dedicated to pre & post-workout nutrition/supplementation.

Instagram photo by @stclairstrength • Aug 4, 2016 at 5:44pm UTC

Listen Free to Bert Martinez's Show on iHeartRadio Podcasts

Hear all your favorite music and radio, free. Listen online or download the iHeartRadio App.

7 Protein Myths

Lies, fabrications and outright fiction everywhere you turn — you might think you’re in the midst of a political convention. No, it’s just a general discussion about protein in an ordinary gym. At its core, protein is a simple nutrient. The amino acids from dietary protein represent the bricks that lay the foundation a body uses to create new muscle tissue; if you fall short of the appropriate protein intake, you won’t grow. Simple, see?

6 Moves for Stronger Knees

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

Sagittarius Horoscope for Thursday, August 4, 2016

Thursday, August 4, 2016 - You are riding a growing wave of enthusiasm now that fiery Mars is heating up your sign. His alignment with potent Pluto today dramatizes your desire to make measurable progress toward your goals. However, your sense of urgency can also destabilize interpersonal dynamics. Be careful about riding roughshod over someone else's wishes or you might accomplish your mission, only to find that you disenfranchised your best supporters along the way. You will be alright if you remember that compassion is passion with heart.

Jay Cutler's Legendary Legs

Cutler made history the next night as the first man to win back the Olympia after losing it. The key to his victory? There were two of them, and senior writer Greg Merritt said it best, describing a real-time workout one month before Cutler’s recordsetting win: “It was his quads , wider than ever and crisscrossed with a cornucopia of new cuts, and his hams —distinguished by yawning lines like vertical blinds—which, more than any other parts, won him his third Sandow.” Cutler went on to win a fourth Sandow in 2010 .

The Summer of Arnold Schwarzenegger

An intimate look at Arnold Schwarzenegger at Gold’s Gym, Venice, in July 1973

Legendary Backs: Phil Heath

Year after year, bodybuilding’s ultimate title was decided when those in the Olympia’s first callout unfurled their rear-lat spreads and locked in their rear double biceps.  And as Phil “The Gift” Heath was rapidly rising through the ranks None of this was news to Heath. He heard “Yeah, but…” over and over again. So the Gift went about putting in the work needed to join them in the physique pantheon. The transformation of Heath’s back from a weakness to a strength has been one of the most dramatic alterations in bodybuilding history. When he won his first Sandow in 2011, the contest was decided the moment he crunched in his rear double biceps and gasps filled the Orleans Arena.

25 Ways to Melt Off Fat Today

We’re all looking for ways to burn more fat. Truth is, it’s hard to do. Weight training, cardio, proper nutrition and supplementation—sometimes it seems we try to do it all right but still can’t shed those last few stubborn pounds. That’s why it’s always good to learn a few extra tips and tricks that can help you tighten and tone your body by kicking your fat-burning furnace into high gear.

7 Reasons Your Guns Aren't Growing

The following mistakes are often made while training biceps, Perhaps one or more will hit home for you, and allow for some changes to your own program that will yield better results for your hard work.

5 Exercises for Explosive Lat Development

The latissimus dorsi, or lats, are the biggest and most powerful muscles of the back. And they are the primary muscles responsible for a wide, v-shaped back. The following exercises will help take your lat game to the next level.

Build a Huge Back

When bodybuilders think of training back, they usually focus on width or how far their lats stick out from their sides. However, this is only one aspect of a well-developed back. The thickness of the upper back is equally important. The primary muscles of the upper back are the middle traps and upper lats. The primary exercise that targets the middle traps is the bentover lateral raise. The primary exercise that targets the upper lats is the seated wide-grip row.

5 Ways to Burn Body Fat Without Cardio

A lot of guys who go to the gym really can't stand the notion of hopping onto a treadmill and watching reruns of  Full House . If you're one of those who prefer to avoid conventional cardio training, here are some lifting exercises you can do that help build your cardio endurance without keeping you stationary and bored out of your mind. Follow these guidelines to turn your lifting program into a fat-burning frenzy.

9 Tips to Lose Fat Fast

Strip away the pounds with these nutrition-oriented fat-burning tips you can apply right now.

10 Tips to Cut Body Fat — for Good

Often, all you are a few simple tweaks and you’ll be back on track, shedding fat, and getting your six-pack . Get back to the basics and jump-start your fat loss this season with our 10 tips, all of which are virtually guaranteed to work. Within a few weeks, you’ll start seeing more definition in your arms and midsection—without sacrificing the gains in the weight room.

Flexatron: Armed for Battle

Rhoden's biceps and triceps are the epitomy of balanced size & shape. Year by year his arms keep growing along with this career where he currently stands as a top contender for every major title in bodybuilding.  To build these guns, Rhoden trades off between triceps and biceps moves in a quick but deadly efficient 45-minute session. Here, he offers a blow-by-blow account of the action.

Flex Lewis on the 212 Weight Limit

Moving the weight class once, as they did to 212, didn’t undermine its credibility, but continuing to move it around might. Let it remain. Two classes is a way of giving light-heavyweights a better chance to compete.

The Top 10 Compound Lifts to Gain Maximum Size and Strength

But while isolation moves always help, they aren't nearly as valuable as compound exercises. Compound exercises, which work the body across multiple joints, generally require more balance/coordination, allow for the use of heavier weight, involve multiple muscle groups, and work the body in a more “functional” manner. They're key for building both size and strength.

Chocolate Before Training?

They reported in a 2011 issue of the European Journal of Nutrition that when the subjects consumed the dark chocolate before the workout they were able to maintain their blood glucose levels,  had higher insulin levels and experienced less oxidative stress. The ability to better maintain blood glucose levels means that you’ll have more energy to keep up your training intensity. The higher insulin levels can help to better drive muscle growth. However, higher insulin levels during a workout can limit fat burning. So if your major goal is fat loss, add the chocolate to your postworkout shake instead. The lower oxidative stress means enhanced muscle recovery after the workout, which can lead to greater growth.

T NATION on Twitter

When a woman asks for help to build glutes, you give her help ASAP. Check out the advice: …

The Back-to-Basics Workout Routine to Get a Big Chest

His approach is the inspiration for this  chest workout , designed by Robert Ciresi, Jr., an ISSA-certified trainer and physique competitor. The exercises all look familiar, which is exactly the point, and there are no fancy rep schemes either. But you know what never goes out of style? Heavy sets of 10 reps on compound exercises. “This is a four- to six-week cycle that will produce muscle growth and strength,” says Ciresi, who trains out of A Taylored Body gym in Riverside, CA. “It’s tried-and true stuff—some good old-fashioned grunt work.”

3 Reasons You're Not Ripped

One of the great training misconceptions is that lifting weights gets you bigger and cardio gets you leaner, period. As a result, the guy (or gal) who’s primary goal is to get more “defined” often makes cardio the centerpiece of his program, while lifting takes a backseat. And by “centerpiece”, we’re talking 45-60 minutes on the treadmill followed by 15-20 minutes of pumping iron. What you end up with is some weight loss perhaps (provided a clean diet is followed), but a body that’s no leaner than before.

Navy Lt. Michael Murphy CrossFit Routine

Patiently. Elite crossFit athletes will take more than 25 minutes to finish, with some wearing a 20-pound weighted vest from beginning to end. Many crossFitters will carry more than double that figure. The sheer volume of reps is daunting, but that’s what makes this workout so special. When you’re 40 minutes in and still haven’t started your second mile run, a strong mental game is the only thing that can see you through to the end.

The Top 15 Pushup Variations

Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core."

Best Haircuts for Guys with Thinning Hair

We’ll admit it: the moment you notice that your hair is starting to thin is rough. But it’s nothing to be embarrassed about—a full head of hair does not make the man. “A well-dressed, confident, and articulately groomed man is much sexier,” says Janelle Eide, American Crew International All-Star. “As an expert in the field of cutting and styling masculine shapes, my first piece of advice is to work with what you have instead of what you are mourning,” she says. “Too often, men hang onto length to compensate for density. This can make the situation worse.” Instead, working with your barber to find an optimum length could make your hair look fuller.

Lighter Weights for More Size?

Although this study was able to demonstrate equal gains in overall muscle size with 25- to 35-rep sets as well as eight- to 12-rep sets, it did not identify which fibers contributed most to the growth. It is likely that the high-rep training resulted in more slow-twitch fiber growth, and the low-rep training produced fast-twitch fiber growth. Ideally, you would want to stimulate the growth of both types of fibers to maximize gains. So incorporate both high- and low-rep training into your routine.

Kai Greene 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

NPC Texas Legends Championships 2016

NPC Texas Legends Championships

7 Must-Do Moves for A Strong, Chiseled Chest

The following pages will list the remaining pec exercises that have been proven highly effective for developing a strong, muscular, well defined chest. Let us know if you agree,  and what other chest moves you think belong on this "must-do" list.

The CrossFit-Bodybuilding Hybrid Training Program to Build a Better Body

Bodybuilding makes you big and strong. CrossFit builds power, agility, and endurance. Now, imagine what you would get if you combined the two, taking the multitude of CrossFit techniques used to maximize athleticism and added to them the old, reliable exercises bodybuilders employ to maximize aesthetics? The answer: This hybrid program, which promises to get you into the best condition of your life—big, lean, and unbelievably powerful—in just four weeks flat.

Can Music Make Your Beer Taste Better?

Before any formal testing, the participants rated how tasty they thought the beer might be (based on the flavor profile). The first group served as a control and drank the beer along with an unlabeled bottle and no background music. The second group tasted the beer after seeing the bottle with the label (but still no music) in order to measure the influence of packaging. And the third group drank the beer with the label while listening to one of the songs off the band's latest album, which the beer was created to reflect. After tasting, participants rated how much they enjoyed the drink.

The Go Small to Get Big Arms Workout

Take a look at the workout below. The first exercises you’ll see on each training day are relatively big arm movements like weighted bench dips, skull crushers, and barbell curls. The lighter stuff comes last, when your arms are too spent to do much more. Gaining mass and size is all about priorities, and if your objective is to build bigger arms, start with big moves and finish with smaller ones.

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

7 Training Rules Every Lifter Should Always Follow

Actually, there are a few reasons. Safety is one. But as with most fitness rules, doing things the right way pays dividends in the short term (less chance of injury) and the long term (improved muscle growth). Listen up and pay attention so you avoid these mistakes you could be making in the gym.

Biotest on Twitter

How long do your lifting workouts last? Don't answer. It doesn't matter much. Here's why: …

T NATION on Twitter

See the advice that made Christian Thibaudeau say "Sounds good, I'll try that Friday": …

Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼🐅 • Aug 4, 2016 at 8:18pm UTC

4 Rules for Buying Raw Seafood

Adding uncooked fish to your kitchen repertoire isn't as daunting when you follow these tips.

Vikings Sign Former Eagles RB Kevin Monangai 

Mankato, MN (August 4, 2016) – The Minnesota Vikings have announced that the club has signed RB Kevin Monangai.

Instagram photo by Mike O'Hearn Tips & LifeStyle • Aug 4, 2016 at 11:56pm UTC

Instagram photo by Flex Wheeler • Aug 5, 2016 at 12:30am UTC

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