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Jim Stoppani's "Push Your Strength" Chest Workout

The barbell bench press is one of the best barometers of your overall chest strength. Increase the pressure with Jim Stoppani's 5-3-2 chest workout!

The Guns of Wrath Arm Training with Frank McGrath

Presented by Animal

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.

Shawn Ray Previews the IFBB Tampa Pro 2017

Muscular Development's Shawn Ray gives a preview of the 2017 IFBB Tampa Pro and talks about the most likely front-runners you should look out for.

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Top News
1
Are You Tough Enough For Jamie Eason's Classic Back-And-Biceps Routine?

During the final four weeks, Jamie opens the floodgates, giving you a real window into how a fitness model trains—and a real opportunity to achieve a lasting transformation, if your schedule and mental resolve are up to the task. This is hard, heavy stuff that will challenge any lifter, of any experience level. If you can make it through this, you've earned your after photo!

2
The Elimination Workouts: 3 routines that reconstruct your body

You can't spot-reduce, but you can muscle-produce. Rebuild your skinny chicken legs, flabby man-boobs, and pudgy love handles for good with these no-nonsense regimens.

3
Tip: Boost Workout Recovery in the Shower | T Nation

The trick here is to maintain a normal breathing pattern despite the rapid drop in water temperature. I made a point to slow my exhale phase so it was twice as long as the inhale. This offsets the sympathetic nervous system response. I maintained a two-second inhale followed by a four-second exhale sequence during the 30 seconds of cold water. This isn't easy at first!

4
Stressed? Train Like This, Make Gains | T Nation

One of the best ways to keep quality high and centralized fatigue low is by using what's called an "extended escalating pyramid scheme." That means you gradually ramp up weight over many, many sets. This will allow you to assess your physical exertion on each set according to the load on the bar. You'll accumulate the volume, but with less of the stress that heightens the central nervous system response.

5
Today's Workout

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6
TEST BOOSTER by True GRIT at Bodybuilding.com - Best Prices on TEST BOOSTER!

This might be helpful with a pre-workout, certainly not as a stand alone pwo. So there is your score of 4. I felt stronger while taking it with a pwo, and of course took it twice a day. But as for a test booster, it's not. Without going into detail, I have had blood work done on my test levels, and 75 days on this product (did the bogo free deal), no boost at all in test levels. I am sure all test boosters do not actually increase your test. They can't make a pill that can get past your stomach into your blood stream. So take this product for other things, but to actually increase your test, won't happpen. And that's for all products like this one. I just happened to recently try this product, but I have tried a lot of test boosters as well. They shouldn't be called test boosters.

7
Arm Training for Natural Lifters | T Nation

Some people can build big arms no matter how they train. They just have the perfect genetics for arm size... or they're on buckets of drugs and can put an inch on their biceps while brushing their teeth. The natural, genetically average lifter has to work a little harder and a little smarter to build his arms. Sound like you? Then this is your guidebook.

8
Mr. Olympia LLC 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

9
The Truth About Nighttime Eating | T Nation

Additionally, there's a problem with practically all of the studies in that they focus on the biological instead of the psychological. Human types are prone to "hedonic hyperphagia," which is the drive to eat for pleasure when you're not in a calorie deficit. I guess this is like hedonic drinking, hedonic sex, or hedonic bowling. Anyhow, it's known in less scholarly circles as "the munchies," or eating for the eff of it.

10
The 30-Day Push, Pump, and Stretch Workout Plan

On this plan, you'll train three days on followed by one day off, followed by one more day on, and then two more days off. Parducci recommends chest and triceps in day one, back and biceps in day two, legs in day three, no training in day four, shoulders, traps, and abs in day five, then day six and seven are off again. Follow this plan for 4-8 weeks. Steadily increase the weight used with each week.

11
The Effects of Eating Truckloads of Protein | T Nation

You could argue that this data is still short term. Most lifters are eating high protein for years to decades. What about 6 months into their high protein eating plan? What happens to their kidneys then? Dr. Jose Antonio again in 2016 published a one year study. Yep, one year. In terms of scientific research, that's a freaking eternity.

12
Tip: 7 Things Smart Lifters Know | T Nation

Having a one-size-fits-all program would make life easier, but unfortunately this just isn't the case. Even if you have a coach, you have to experiment and find out where you're weakest. Even the best coach may not be able to figure that out. Trying a program you found online is okay, but remember that just because a program worked for your friend doesn't mean it'll be the right fit for you.

13
Tip: Hit the Deep Core Muscles | T Nation

Arnold took a few ballet lessons to see what he could learn. Let's take a cue from him and see what lifters can learn from alignment yoga, like deep and sustained core engagement which can complement your training. The moves below can teach you how to engage all areas of your abs, separately or in tandem, for sustained periods of time, while moving or at rest.

14
Tip: Two Truths About Training | T Nation

To stay motivated in the gym, you need to know the truth about training and making progress. In fact, you need to know two truths.

15
8 Best Non-Bench Chest Exercises

Just because it’s chest da y doesn’t mean you're relegated to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength, it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth in PECtacular fashion.

16
Are BCAAs Or Whey Protein Better During Training?

As of today, there's not enough definitive research to say that a complete, fast-acting protein such as whey is superior to a BCAA supplement. However, the research seems to be leaning in that direction. If you're looking to maximize muscle growth—or to maintain it during a fat-loss phase—the smart move would seem to be the "whey way."

17
Tip: Flip Your Grip and Banish Elbow Pain | T Nation

If your elbows are cranky, it may be a sign of weakness. Use these two exercises to get stronger, build your arms, and squash pain.

18
Creatine: Scam or Staple? | T Nation

Most people gain weight so rapidly after starting to take creatine that logic tells you that the weight gain is almost all water. That may be largely true after you first begin taking it, but even then, the increase in weight appears to be proportional to the total weight gained. Muscle is 73% water, so if you gain ten pounds from using creatine, about 7.3 pounds of that is water.

19
Tip: Your Fancy Pink Salt Is Worthless | T Nation

For instance, a teaspoon of sea salt contains around .2 mg of iron. That's fine, but your daily value of iron, if you're a man, is about 8 mg. If you're a woman, it's about 18 mg. Either way, if you're depending on sea salt to fulfill your daily requirements for certain minerals, you're not a human – you're a flounder.

20
Instagram post by UndergroundStrengthGym • Aug 5, 2017 at 2:22pm UTC

21
Muscle & Performance on Twitter

Improve your squat strength — and build more muscular legs in the process — with this twice-a-week training plan. http://bit.ly/2dNVUsa  pic.twitter.com/7S0r5K3fTX

22
Tip: Hot Yoga vs. Cardio | T Nation

I honed in on hot Hatha for a number of reasons. First, the room is hot. It's 100 degrees if I place my mat underneath the infrared overhead space heaters. I own a dry sauna at home which runs at about 140 degrees, but 60 minutes in a hot Hatha class provides the same benefits including detoxification through excessive sweating, recovery via increased blood flow, and activation of heat shock protein to protect against insulin resistance.

23
A Massive Upper Back Made E-Z

Most guys at the gym tend to train the muscle groups they can see when they look in the mirror: Chest, shoulders, and arms. However, the one part of the body that cannot be overlooked (both literally and figuratively) is the upper back. It has been said countless times that most bodybuilding contests are won from the back, and the best powerlifters and strongmen do have massive, very strong upper backs.

24
What's The Program That Gave You the Best Results

West side for skinny bastards was my holy grail for the longest time. All my lifts went up 50-100lbs easily. That was my first program were it really clicked for me in weight training. And I’ve ran every program you can think of stronglifts, 5x5, gvt, athlean x, p90x. You name I’ve done it probably. Ran the program with my clients even and all got great results.

25
8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

26
FLEX 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

27
The 10 Most Common Sex Mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

28
Tip: Thibaudeau vs. Kidney Damage | T Nation

I now eat a ton of veggies. I used to be really bad with nutrition. I stayed fairly lean because I didn't consume a lot of daily calories, but the way I was eating (no veggies, no fruits, a lot of cold meats, frankenfoods, etc.) wasn't optimal for my health. When I started to eat more veggies it had a noticeable impact on how I felt and also on how my body looked. I started to retain less water and I lost fat more easily.

29
One-Dimensional Attack

Here, we rehabilitate the reputation of “one” with 10 unilateral exercises you probably aren’t doing so you can take a “one-sided” approach for better gains.

30
Tip: Do This Before a High-Carb Cheat Meal | T Nation

But it's those quick-acting effects that make it such a good insurance policy against crappy carbs. What C3G does in the minutes after you take it is increase your peripheral insulin sensitivity, which has to do with how readily body cells in your periphery tissue (muscle and fat) absorb glucose, or sugar.

31
Tip: The 4 Squat Progressions | T Nation

Now, when I say "squat" I bet the image you have in your mind is that of a barbell back squat taken to ass-to-grass depth. That is one squat pattern variation, but it's by no means the only way to squat. And for the record, you're not less of a man if you don't squat with the bar on your back.

32
Bodybuilding.com on Twitter

For a limited time take an extra 20% OFF on 125+ products! Make sure to vote for your favorite brands! http://bbcom.me/2vfmQMf  pic.twitter.com/PsQqW2iUtC

33
Tip: Thibaudeau vs. Kidney Damage | T Nation

I now eat a ton of veggies. I used to be really bad with nutrition. I stayed fairly lean because I didn't consume a lot of daily calories, but the way I was eating (no veggies, no fruits, a lot of cold meats, frankenfoods, etc.) wasn't optimal for my health. When I started to eat more veggies it had a noticeable impact on how I felt and also on how my body looked. I started to retain less water and I lost fat more easily.

34
Men's Fitness on Twitter

Wladimir Klitschko has retired from boxing. See the 11 best workout posts from the former heavyweight champion: http://ow.ly/dyG930e8PyA  pic.twitter.com/uTv7fT3RsJ

35
7 Exercises to Blow Up Your Arms

Sasan Heirati is looking to make a huge impression in the IFBB pro ranks, and one thing is certain—Heirati is unlikely to be let down by his arms. At 22 and 21 inches (the right one is slightly bigger than the left), they’re not lacking size, but, as always with Heirati, it’s about the quality rather than just mass. However, he wasn’t born with impressive pipes. “When I started bodybuilding at 14, I didn’t have good arms, but they grew quickly,” he says.

36
Barbell vs. Dumbbells: Which Should Come First?

Follow the standard practice of doing barbell bench presses first in chest workouts to maximize the amount of weight you bench press and therefore the amount of overload on the chest. Afterward, move to dumbbell presses to better focus on the pecs without the triceps being the weak link. This study sets the barometer for how much weight you should be able to use on dumbbell bench presses — 80% of your barbell bench-press weight. If you’re under this mark, work more on your dumbbell bench presses; if you are over, then work on your barbell bench presses. –  FLEX

37
The ultimate arms workout for beginners

Complete 4 sets of 15-20 reps for all moves except the forearms finishers (for which you will do 3 sets of 20 reps). Rest for no longer than 90 seconds between sets. Start off with light weights for the cable machine, dumbbells, and barbell (you can also just start with the bar alone). Focus on perfecting your form, engaging the right muscles, and taking your time. Don't rush, and remember to breathe.

38
Weed smokers are so chill that stressful situations don’t faze them

Stoners —while under the influence—have the reputation of being so relaxed that loud noises, frantic people, or crazy situations don’t affect them much. New research from Washington State University seems to back up that stress-free status—though for long-term users who were sober during testing.

39
Boost Your Metabolic Rate

Your metabolic rate -- the speed at which you burn calories -- has a major effect on whether you make great gains or just pretty good gains without adding much bodyfat. If your metabolism tends to be on the slow side, you'’ll likely struggle to build mass without putting on bodyfat. On the other hand, those with superfast metabolic rates can find adding muscle mass extremely difficult. These three nutrition tips can put a mild boost in your calorie-burning engine. If you'’re trying to bulk up yet remain lean, these recommendations are a sure bet for a more muscular physique.

40
7 Ways to Grow

THE PRESCRIPTION   Eat at least 30% of your total daily calories from fat — 10% saturated fat, 10% monounsaturated fat and 10% polyunsaturated fat — with the majority being omega-3 fats. Eat fruits and veggies for their polyphenols and fiber, but don’t skimp on fat, because it is essential for making steroid hormones — and testosterone is one of the key anabolic steroid hormones. Saturated fat is particularly important, so don’t skimp on beef, either. In fact, a study from Penn State (University Park) found that weight-trained males eating low amounts of saturated fat had significantly lower levels of testosterone than those eating higher amounts of saturated fat.

41
Narrow vs. Wide Bench Press Grip

At full extension, narrow-grip benches allow one to really squeeze the inner pecs. This indicates that the area of the pecs near the sternum is working.

42
The Greatest Losers

The 15 men on our alphabetical honor roll never won an IFBB pro contest or cracked the Olympia top three. Six of them failed to earn pro cards. Still, all 15 of these contest underachievers were developmental overachievers. We emphasized those who were slighted on score sheets or bottled up in talent logjams, as opposed to those who never lived up to their immense potential. And in the spirit of this celebration, we’ve included seven routines and training tips focused on overlooked body parts and techniques. At long last, the losers get their due, because, ultimately, bodybuilding isn’t about contest results. It’s about physical results.

43
Dexter's Secrets

At first glance, his shoulder routine seems elementary: an overhead press, a front raise, a lateral raise, and a rear lateral, four sets of each, 10-15 reps per set. What makes it unique is Glass and his bag of tricks. The master trainer is liable to come up with things like a one-arm Smith machine overhead press (sitting perpendicular to the bar) and an underhand EZ-bar front raise. The parameters stay the same, but even Jackson is surprised by the particulars of each workout.

44
Muscle & Fitness on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

45
Jay Cutler's 7 Tips for Building Huge Triceps

I wasn’t blessed with the greatest genetics for triceps, but I learned to work with my body structure. You have to be open-minded with the exercises you choose. I learned very early that skull-crushers (lying triceps extensions) weren’t the only exercise for tris, contrary to what a lot of people seem to think. Cable movements can be very beneficial for size and shape. It’s just a matter of finding the right position for your body structure and really putting your mind into working the muscle.

46
10 HIIT workouts to get you shredded for summer

High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for not whipping yourself back into beach-body shape.

47
3 Saturated-Fat Sources You Should Eat More Of

But as far back as 2007, the American Dietetic Association and Dietitians of Canada concluded that there is no link between eating more saturated fat and an increased risk for cardiovascular disease.[1,2] In fact, a study found that stearic acid—the saturated fat found in eggs, sausage, bacon, and ribs—had no effect on cholesterol levels in the male subjects, though it did have a negative impact on the HDL levels in the female subjects.[3] These fats also improve the body's ability to produce testosterone and vitamin D , both of which help build muscle.

48
Michelle Lewin Rocks Sexy Bikini at the Beach

For fans of former M&F Iron Maiden, Michelle Lewin, these revealing photos of the fitness model's sexy body come as no surprise. Followers of the dedicated, physique competitor know how hard she works to maintain her rockin' figure, and exceptional level of fitness. And all that work continues to pay off as Michelle celebrates her 30th birthday on the beach, looking finer and fitter than ever.

49
How to tell if you have low testosterone levels

If you answered “yes” to 3 or fewer of the above symptoms, you’re in pretty good shape. If you are in the 4 to 6 range, you may have low-T trouble brewing. It’s time to look closely at your diet and exercise program. Finally, if you are experiencing 7 or more of the symptoms, low T is the likely cause.

50
Are You Metabolically Ungifted? Try This!

By reading the title of this article, I think we all know what body type I am targeting here. The innately strong, larger boned, endomorph body type. These individuals grow muscle quickly, but unfortunately slap on tons of body fat and water to go along with it. Here’s a training and nutrition plan for the endomorph.

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56 Can you actually make your penis bigger?
57 M&F Maiden: Emily DiDonato
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59 Front-Delt Assault
60 A man died after penis enlargement surgery. Here's why the operation was so risky.
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62 Chest Building Essentials
63 This gin is literally 'infused' with vintage Harley-Davidson parts
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65 15 Muscle-Building Finishers for Every Body Part
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67 Pat Went From Emotionally Broken To Physically Buff
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69 Five Workouts That Build Muscle and Mass Fast
70 Strong Foundations: Why You Should Strengthen Your Core Muscles
71 High-Intensity Training Gets Intense Results
72 The 30 best shoulder exercises of all time
73 Supersize your workout with supersets
74 The Top 10 Exercises For Thick, Strong Thighs
75 The best CrossFit training and recovery gear of 2017
76 10 Rules to Eating for Mass
77 6 Great Exercises to Rock Your Tank Top This Summer
78 Hafþór 'The Mountain' Björnsson Posts Proof He's Too Big for The Lat Pulldown
79 The Shawn Ray Story Part 1
80 shawn ray on Twitter
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82 Bodybuilding.com on Twitter
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84 Flex Lewis on Twitter
85 Aaron Rodgers' quarterback workout to build a rock-solid core
86 Rambo on Twitter
87 Instagram post by Zach Even - Esh • Aug 5, 2017 at 12:04pm UTC
88 Testosterone Advantage Training | T Nation
89 Considerations for Strongman Training | JTSstrength.com
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94 Men's Fitness on Twitter