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Four Things I Learned from the SB911 Transformation Contest |

Once I started seeing some progress, positive thoughts consumed me. When I was in my car or going for a walk, all I could think about was the good things that would happen if I did everything I was suppose to. I saw myself talking to Joe and Smitty about training and saw myself on Joe’s podcast talking about the contest. I didn’t think the podcast would actually happen, but it did. I thought about people complimenting me on how I looked and how great I would feel because I accomplished exactly what I wanted. The first few weeks are key. You’ll start to notice those little changes and it will make you think twice about giving up.

Rasheed Oldacre's Post-Win Interview - NPC USA 2016

Super-heavyweight & Overall bodybuilding winner Rasheed Oldacre talks with Muscular Development's Shawn Ray about his win & what he needs to work on in the future.

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1
Sagittarius Horoscope for Tuesday, July 26, 2016

Tuesday, July 26, 2016 - Although the idea of less involvement with others sounds great today, you might find it challenging to retreat into your private world. Nevertheless, you have a specific list of chores to finish and you don't want to be distracted by everyone else. Thankfully, you can accomplish an amazing amount of work in a very short time if you concentrate on your goals. Mental Mercury's trine to ingenious Uranus in your 5th House of Creativity triggers so much innovative thinking that you will emerge the hero with time left over for rest and relaxation.

2
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.

3
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.

4
How To Do A Burpee

What’s the best way to crank out 30 full-body blasters in a row? Strength and conditioning coach Carl Paoli has a secret: Add a bowing and piking action to conserve energy. “A less dynamic [standard] burpee style is valid if you want to focus on developing [upper- body] strength,” says Paoli, “but bowing allows you to focus on skill,” which can up your reps. So scrap every- thing you think you know about burpees and take it from this elite gymnast turned strength coach.

5
Bodybuilding.com Presents The 2016 Bodybuilding.com Supplement Awards

Support your favorite supps! This year, worldwide voting is open for just one week. We'll also reward you with 20% off the nominees in an exclusive Voters-Only Sale. Don't miss it!

6 Official Muscular Development Magazine | Facebook

More Videos by Official Muscular Development Magazine

7
Train Like a Boxer

To find your stance, start with your feet shoulder-width apart, with your feet standing on the same imaginary line. To get a good stagger, righties should move the left foot forward so that the heel is now touching that imaginary line, and shift the left foot back so the toe is on the line. (Lefties do the opposite.) Bring your weight into the balls of your feet and soften your knees. Bring your dominant fist up so you’re just touching the side of your chin with your index finger, and bring the nondominant fist up to about cheek height. Keep your elbows in close, touching your ribs. “If you let your elbows flare out, it leaves your body exposed,” Strout says. “Keeping your elbows tucked also increases the power of your punches.”

8
T NATION on Twitter

Think outside the power rack. Build your scrawny quads. Try these squats: https://www.t-nation.com/training/tip-front-squat-on-the-smith-machine … pic.twitter.com/7MA1dT3Kxp

9
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

10
The 10 Best Exercises for Swimmers

Who says you can only practice on the pool? Improve your mobility and strength with these essential moves you can do just about anywhere.

11
Overhead Pressing Playbook

The overhead press is commonly botched by lifters who use excessive overarch in the lumbar region to compensate for limited shoulder mobility. For proper execution, the bar must be centered over the mid-foot through the entire range of motion, meaning the bar will be positioned over the spine at the top of the lift, with the head pushed slightly through the arms (“head through the window” position). When someone doesn’t have the ability to place the hands and arms directly above the body, however, something’s gotta give.

12
The Rock

As Dwayne "The Rock" Johnson begins his YouTube career, his good friend Lilly Singh AKA iisuperwomanii gives him a tour around the remote volcanic island where all of your favorite videos get made!...

13
T NATION on Twitter

How heavy can you go on front squats? Here's what to shoot for: https://www.t-nation.com/training/tip-3-squat-and-deadlift-challenges … pic.twitter.com/bQWPiXKw9s

14
T NATION on Twitter

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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

16
CutAndJackedShop.com - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet CutAndJackedShop.com - The Motivational Gym Shop Your cart (0)

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T NATION on Twitter

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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

19
T NATION on Twitter

Try this method if you're fed up with not making progress: https://www.t-nation.com/training/tip-try-whole-body-ladder-workouts … pic.twitter.com/jk2E8fcDgm

20
10 Superfoods That Will Make You Fat

While it's not easy to keep junk out of the house, making a concerted effort to keep it sparse will result in tremendous health benefits from weight loss and boosted energy to strengthened immunity and cancer prevention. But it’s not just the junk you have to watch out for. A pantry stocked full of heart healthy oils, fueling whole grains, and clean nut butters should pave the road to those toned muscles you’ve been pining after, but only if you practice portion control. 

21
T NATION on Twitter

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22
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.

23
SciVation Xtend Performance at Bodybuilding.com - Best Prices on Xtend Performance!

Xtend Perform combines BCAAs with Peak O2. For me, the Peak O2 is the selling point, I'm primarily a cyclist and I'm always looking for something that can help with endurance and power output. When Perform hit the market I wanted to give it a try. I used it for a while this spring, but after being off the bike for most of the winter due to the inclement weather and several colds I wasn't in the greatest shape. I started back into my cycling workouts this spring but couldn't be sure if the improvements I was seeing were due to the Xtend Perform or just from training my way back into shape. After some time without it, I picked up a couple more tubs to see if the Peak O2 would make a difference once I got back into decent shape. Did it help? Yes, it did. Work feels like it takes less effort and my endurance is up. One of the few products I've used that makes a noticeable difference. I've tried all three flavors and they are all really good. Black cherry is my favorite of the three, but I like the mango and fruit punch a lot. I've tried plain cordyceps powder, albeit a different strain, and while not undrinkable the stuff tastes the way I would expect peat moss to taste.

24
Supertein by GAT at Bodybuilding.com - Best Prices on Supertein!

Great protein. Mixes well and taste great. The peanut butter was perfect. Really like this protein powder. Only reason I bumped it down a tiny bit was because of the calorie content compared to other companies. 1 scoop (20g protein) has 180 calories. Little bit high, but if you're ok with the extra calories, then there is nothing wrong with this at all. I also like that there are no added aminos, so you know you're getting straight protein as opposed to some protein with added aminos like some other companies have done to make you think you're getting more protein when you're actually not.

25
T NATION on Twitter

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26
Why the 2016 Rio Olympic Gymnasts' Bodies are So Much More Muscular

You know you have to get in certain macros if you want to put on muscle. So do the guys on the 2016 Olympics team. “We’re paying more attention to what we’re eating—along with our training—that helps us increase muscle size as well,” confirms Dalton. But the guys in 1984? Not so much: “The only thing we ever worried about was what we were going to eat the night before the meet.  A lot of people wanted to eat a huge carb dinner just because that’s what we thought was supposed to help us. And where did we learn that? Just anecdotal evidence, people talking, it really was incredibly unsophisticated,” says Daggett. That’s not to say it was “bad” at all—that was just where the latest in science and high performance research was then. The 2016 guys are lucky in a sense, but just wait until 2048. We can only imagine what insane science will be available then to guide athletes in training and nutrition. It’s almost certain that what we’re doing now will seem quite unsophisticated as well.

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
T NATION on Twitter

"Protect muscle, establish a baseline, and adjust gradually." Great diet tips here: https://www.t-nation.com/diet-fat-loss/fat-loss-5-mistakes-and-how-to-avoid-them … pic.twitter.com/ylFA5q8ulb

29
4 Moves for Bigger Traps

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout. But to really build some shirt stretching traps, you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.

30
Tanner Balazs 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

31
Tip: The T-Boosting Capsule You Need to Take | T Nation

Basically, if you use forskolin to increase levels of cAMP, you end up mimicking the effects of mild calorie restriction and exercise, without actually reducing calories or even exercising, and it does this without making you all jumpy and sweaty-palmed like a lot of compounds that burn fat. Of course, if you add some actual exercise to the picture, you naturally get much more impressive results.

32
Back To My Roots: Kettlebell & Bodyweight Workouts • Zach Even-Esh

Hey Zach, thanks for this post. It reminds me very much of Jason Ferruggia’s explanation about why he switches to body weight exercises for months. To quote him: “It’s perfect for guys who want to take 60-90 days off of heavy weights to let their joints heal up a bit, or for those of you who train at home with limited equipment. I personally always run at least four months of pure bodyweight training each year and highly recommend it to all my clients.” Glad to see two very big names think in a similar fashion about this.

33
STRONG Life Ep 88: SPARTAN FIT with Joe DeSena • Zach Even-Esh

Spartan Fit is about the total package of physical, mental, and spiritual. I’m sure that when I read or listen to it, I’ll learn so much about the philosophy of making movement part of everyday life. That’s a tip that I can pass on to everyone: family, friends, co-workers. It’s about getting comfortable being uncomfortable, and resetting your frame of reference through hard-ass physical work so that the rest of your problems don’t seem as daunting anymore.

34
Does Tribulus Boost Testosterone?

Tribulus is an herb that it commonly found in over-the-counter testosterone products. Without stereotyping, it’s popular with the bodybuilding community. This led me to design a scientific study 7 years ago, in which I helped two researchers put together a (never published) review on tribulus use and the impact on strength, muscle gain, and testosterone levels. I’ll be honest and admit that the research wasn’t air tight (hence the lack of publishing) and the sample size was small (n=16), but the findings were still relevant. The bottom line: Compared to a placebo group, there was no difference after 16 weeks of supplementation, which was a long enough trial period where you would expect to see something. And trust me, we looked. (Side note: ANOVAs, ANCOVAs, and multi-variate analyses are things I do not miss at all. If you’re a stats nerd you get this and probably also enjoy these things more than I ever could. And that’s a big reason why I left the research side of academia.)

35
Adrian Grenier's Secret Weapon to Defeating Richard Branson

The Physical Side of Things “We’ve got Adrian on kind of like an adult onset swimming program—but fast-tracked,” says Chase. “He didn’t grow up on a swim team, so the mechanics (body position, breathing techniques) are new, and while he may be fit on land, being fit in the ocean is different,” he explains. Luckily, Chase has done research about this particular section of water in Italy, so he can prepare Grenier for how to deal with its unique waves, swells, and chops—and whatever he might get hit with, whether it’s 100 meters from the beach or a mile and a half in the middle. Stay tuned to find out how Grenier’s training pays off and in the meantime, if you’re so inclined to jump in the ocean yourself, try out the  training plan for surviving a two-mile open ocean swim below.

36
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.

37
8 Tips for Great Abs

The most fundamental thing to remember about your abs is that you will not be able to see them while that layer of fat is covering them. Thirty to 45 minutes of cardio three to four times a week is a great start. Obviously if you do more cardio the results will come quicker, but not in the form of more cardio per session, but more days. So optimally I would say five to six days a week for 45 minutes, keeping your heart rate in the 130–140 beats per minute range.

38
T NATION on Twitter

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39
Five CrossFit-Inspired Workouts and Challenges to Test Your Limits

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities. And with the 2016 CrossFit Games in full swing this week—there's a little bit of added motivation to get you going.

40
The 8 Worst Things to Do After a Workout

In previous articles I have discussed some things you should not do before a workout , and during your actual workout. Now it's time to complete the “tale” by delving into some post-workout missteps that you should avoid at all costs.

41
31 Things You Didn’t Know About the Summer Olympics

In honor of the 31st Summer Olympics, M&F put together some of the most bizarre, weird and lesser-known facts about the Summer Games.

42
Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

43
T NATION on Twitter

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44
Summer Olympics 2016: What 17 Olympians Say About Training for Rio

The star athletes of the Olympic Games tell us about their intense training, their favorite workouts, and what it takes to win gold.

45
Tip: 3 Rules for Lifters Who Love Coffee | T Nation

If you're a slow metabolizer and sensitive to caffeine, stop drinking coffee by noon. Even If you're a fast metabolizer, avoid coffee after 3 PM. Drinking coffee too late in the day can drive up cortisol levels. Remember, as the sun goes down so does your cortisol levels. Sunset is the signal for your body to start reducing the production of cortisol which allows for the production of melatonin, critical for sleep and recovery.

46
7 Ways to Make Your Biceps Workout Harder

These tips and tweaks will have your guns growing again in no time.

47
Best Low-Carb Diet Recipes For Weight Loss

Thai food? Check! Mexican? Check! Macaroni n’ cheese? Yup, even that classic comfort food is on the menu. The key is to choose high-fiber nutrient-dense carbohydrates like sweet potatoes and other root vegetables instead of ones like white rice. Combine that with healthy fats and optimal protein intake and your body will be fortified with the nutrients it needs. Plus, this type of diet will keep your appetite in check and provide fuel for your body, helping you power through a tough workout.

48
6 Things You Should Know About Creatine

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle-building supplement.

49
9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

50
10 CrossFit Workouts to Get Rid of Love Handles

So how does the CrossFit set get washboard abs and the confidence to bare it all? Rather than performing endless rounds of crunches, CrossFitters focus on total body training, burning fat and building muscle through heavy compound lifts and high intensity metabolic conditioning workouts. But exercise is only part of the equation for a love handle-free physique. To really see the results of your hard work and notice visible definition, you’ll need to dial in your nutrition and sleeping habits as well.

51 How Much Body Fat You Need to Lose to Uncover Your Abs
52 T NATION on Twitter
53 MyTrackingLife on Twitter
54 http://dynamikmuscle.co/baby/
55 6 Ripped Animals Who Will Put You to Shame
56 Fast and Furious 8 will have a prison breakout that Dwayne Johnson has described as 'holy sh*t iconic'
57 T NATION on Twitter
58 The Best 45-Minute Chest Workout
59 T NATION on Twitter
60 Epic Olympia Moments
61 Instagram photo by Mr. Olympia Official Instagram • Aug 1, 2016 at 4:20pm UTC
62 Best Budget-Friendly Sunglasses for Men 2016
63 T NATION on Twitter
64 Human Growth Hormone: Everything You Need to Know About HGH
65 10 Ways To Burn Fat And Keep It Off For Good
66 Tip: A New Way to Build Wide Delts | T Nation
67 T NATION on Twitter
68 Instagram photo by Zach Even - Esh • Jul 31, 2016 at 12:41am UTC
69 Underground Strength Gym Training with INTENSITY
70 http://main.poliquingroup.com/articlesmultimedia/articles/article/1192/seven_mistakes_women_make_when_trying_to_change_th.aspx
71 NPC Texas Legends Championships 2016
72 Joey Meaux on Twitter
73 Yonathan Madrid on Twitter
74 Instagram photo by Flex Wheeler • Aug 5, 2016 at 12:30am UTC
75 Instagram photo by Mr. Olympia Official Instagram • Aug 4, 2016 at 8:23pm UTC
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77 Hidetada Yamagishi - Road To Olympia 2016 - Episode 10
78 Instagram photo by @gifted_athletics • Aug 3, 2016 at 9:42pm UTC
79 The 10 Best Exercises for Basketball Players
80 VANITY FAIR on Twitter
81 Maikel Bill on Twitter
82 Kai Greene on Twitter
83 How Much Body Fat Can I Lose in a Week?
84 Instagram photo by Mark Dugdale • Aug 2, 2016 at 9:43pm UTC
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89 Machine Preacher Curls 7.31.16
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91 Instagram photo by Pieter Vodden • Jul 30, 2016 at 10:41pm UTC
92 George Hackenschmidt, The Russian Lion - Wisdom From 1908 • Zach Even-Esh
93 Hannah Lacey on Twitter