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Lotz of Action: DC Star Caity Lotz Packs a Punch

This gorgeous martial artist is about to unleash some on-screen badassery in "Legends of Tomorrow."

Could You Handle Cory Gregory's Incredible "Muscle Trifecta?"

How Cory Gregory prepared for and successfully competed in an Olympic lifting event, a bodybuilding show, and a powerlifting meet—all in one weekend!

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3 Dumbbell Moves You Have To Try

Add some variety to your lifting routine and chase the challenge with these must-try dumbbell variations.

Optimum Essential AmiN.O. Energy at Best Prices for Essential AmiN.O. Energy

There are times when you want a hefty dose of caffeine for pre-workout performance. But on other occasions, like first thing in the morning or a late afternoon pick-me-up, what you’d get from a cup of coffee is more appropriate. ON’s Essential Amino Energy™ offers the best of both with a formula that delivers 100mg of caffeine from natural sources per 2-scoop serving. Decrease or increase the energy level as the occasion demands. Each serving provides 5 grams of micronized amino acids.

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Carbs: When, How Many, and What Kind | T Nation

How many carbs do you need? Sadly I can't give you your ideal number, but I can provide a range based on my experiences. Most hard training athletes will need a minimum of 200 grams a day, and much more on hard training days. And they won't need to go below 120 grams on off days. I've seen many who drop their carbs way too low on non-training days and end up in the "metabolic wasteland" where they're so low on carbs they feel like crap, and aren't low enough to be in a ketogenic state and use ketones.

9 Best Exercises You're Not Doing

Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.

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.

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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.

The Freakish Forearm Workout

When you're planning your workouts for the week, you're probably sure to include back, chest, legs, shoulders, and arms. But, what about your forearms? They're an oft-neglected body part you'd be wise to pay to some more attention to. Here's the routine you need.

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.

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.

Tip: How to Really Stretch Your Groin | T Nation

Stretching your groin can be hard because most lifters are too tight in other areas (hamstrings, hip flexors and thoracic spine) to be able to access many of the groin stretches available. As a result, you can't even "reach" your groin muscles to stretch them in the first place.

Tip: The 8-15-25 Chest Workout | T Nation

Dumbbell bench pressing also gives the joints a bit of a break because you're not locked in to the barbell. The shoulders, elbows, and wrists get quite a bit more play during the range of motion. For the powerlifter who has achy shoulders and elbows, which is just about all of them, taking a break from the bar and using dumbbells for a while can alleviate some of those problems.

M&F Iron Maiden: Anllela Sagra

If you're not one of this fitness diva's three million social followers we're not sure what you're doing with your life.

Tip: Skipping Meals Makes You Fat | T Nation

In this newer study, a high-protein breakfast seemed to increase dopamine synthesis. (This may be directly related to the amino acid, tyrosine.) So basically, you eat breakfast to stimulate dopamine activity. In turn, this leads to better appetite control, fewer junk food cravings, and needing less food to feel "rewarded" by later meals.

Tip: Ball-Freezing Ice Baths: Worth It? | T Nation

In a recent meta-analysis comparing cold water immersion (ice baths) with contrast water therapy (going from hot to cold or vice versa), researchers found that ice baths were more effective than contrast showers in several key areas. Cold water immersion blunted the release of creatine kinase better than the contrast method following bouts of HIIT. Ice baths also lowered perceived muscle soreness to a greater extent.

Syntha-6 by BSN at Best Prices for Syntha-6!

SYNTHA-6® is an ultra-premium protein powder with 22g protein per serving and is BSN's best-tasting protein on the market. SYNTHA-6 not only includes essential amino acids and essential fatty acids, but is also an excellent source of fiber, which makes it a nutritious and multi-functional protein supplement. SYNTHA-6 is the go-to protein for any nutrition or exercise regimen because it is designed to suit a variety of active lifestyles and diet plans. And with SYNTHA-6, the high standard of quality protein comes with taste to match, thanks to BSN's exclusive flavor technology.

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.

Muscle & Performance on Twitter

Get stronger in any lift in just four weeks with this one-rep max improvement program.

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How To Have Your Carbs And Lose Fat, Too!

Here's how it works: The longer you restrict calories, and the more weight you lose, the further your leptin levels decline.[6] This decrease in leptin can intensify hunger signals, making fat loss—and sticking to your diet—much harder. Just a few weeks of dieting can have a significant impact on leptin levels, but fortunately, it only takes 12-24 hours of overfeeding, particularly with carbs, to return leptin to normal levels.[7] This is why I am such a huge advocate of weekly "refeeds"—high-carb days slightly above maintenance-caloric needs.

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.

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.

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.

Instagram post by UndergroundStrengthGym • Aug 8, 2017 at 1:02pm UTC

Whole Eggs vs. Egg Whites

When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites. Whole eggs are still a very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Keep in mind that dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid profile to help support bodybuilding results. When your goal is to get in protein quickly, choose egg whites, but at all other times of day go with whole eggs, or mix whole eggs with egg whites to provide a broader range of nutrients. - FLEX

Proper Form of Fundamental Exercises

The permutations of chest exercises run the gamut from bench presses to cable and machine flyes, most with multiple angles. To build muscle mass in your chest most efficiently, you must do pressing movements straightforward to arm’s length. It’s the best way to contract your pecs against the most weight. Flyes — done by keeping your arms straight, splaying them wide, then contracting with a hugging motion — are not as powerful of a pressing movement, so they’re not as effective for building maximum mass.

Human Growth Hormone: Everything You Need to Know About HGH

The body naturally produces growth hormone (HGH or simply GH) in the pituitary gland, and, as its name implies, it is responsible for cell growth and regeneration. Increasing muscle mass and bone density are impossible without GH, but it also plays a major role in maintaining the health of all human tissue, including that of the brain and other vital organs. When secreted, GH remains active in the bloodstream for only a few minutes, but this is enough time for the liver to convert it into growth factors, the most crucial of which is insulin-like growth factor-1, or IGF-1, which boasts a host of anabolic properties. Scientists began to harvest GH from the pituitary glands of cadavers in the 1950s, but didn’t synthesize the first HGH in laboratories until 1981, with its use as a performance-enhancing drug becoming popular shortly thereafter.

Lying Tri vs. Incline Tri

Because lying triceps extensions on a flat bench involve both the lateral and long heads, they are the best version for building overall triceps mass. The incline version is better for specifically bringing up the long head.

The Truth About the 7-Minute Workout

Another issue is that these exercises are all bodyweight moves. That’s not to say bodyweight exercise can’t be effective. I’ve seen enough crazy YouTube videos to know that bodyweight moves does a body good. And they are also extremely convenient for anyone without access to a gym. But the greatest benefit of high intensity training—not to mention the circuit training study mentioned–wasn’t performed with bodyweight exercises; they were done with added resistance, says Schoenfeld, where the weight could be manipulated to correspond to a given rep-max. (In other words, a percentage of your max strength.) The use of bodyweight does not afford this benefit, and for those who are fairly fit it would be difficult to achieve a consistent maximum level of intensity for 30 seconds that would compare to doing a similar length of time with added resistance. To use the squat example: Doing 80% of your 1-rep max on squats for a similar period of time would be much more difficult than doing 7-minutes of bodyweight squats.

PEDs and the Myth of the Level Playing Field | T Nation

To the athlete, steroids were the proverbial talking serpent living in the tree of the forbidden fruit. There's no doubt that using performance enhancing drugs, particularly the illegal kind, are highly effective and logically part of what can create an athletic advantage. But, does banning these drugs even the field? Ha! Go ahead and inject a bottle of testosterone, put on Mark McGwire's uniform, and go out and hit 700 homeruns.

Sagittarius Horoscope for Monday, August 7, 2017

Monday, August 7, 2017 - Adhering to your schedule seems unlikely today, especially if your plans collide with those of others. Normally, a simple conversation would be enough to resolve any conflicts, but the Aquarius Lunar Eclipse polarizes your 3rd House of Communication, putting reconciliation out of sight. It’s healthier to acknowledge your differences in priorities and agree to disagree for now. Temporarily sidestepping a confrontation won’t fix the problem, but can set the stage for a smoother settlement later on. Educator David Mantica wrote, “Negotiation is not about winning; it’s about moving forward effectively.”

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Instagram post by Shawn Ray • Aug 7, 2017 at 3:00pm UTC

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.

Tip: The 55-Rep Barbell Complex for Metcon | T Nation

In this video, Eirinn Dougherty does 5 hang cleans, 10 reverse lunges with a front squat grip (5 per leg), 10 push presses, 10 squats, 10 high pulls, and 10 Romanian deadlifts (RDLs) all in succession without putting the bar down. Eirinn makes it look easy, but trust me, it's anything but. Get the puke bucket ready.

What can I do to get my calves to grow?

Q: I can’t get my calves to grow. What can I do in my training to add size to this stubborn body part? — LANCE O., WASHINGTON, D.C.

Jim Stoppani's Whole-Body Hundreds Routine

Get ready for four days, 4,000 reps, and a head-to-toe muscle-building workout like you've never experienced, thanks to a new twist on a classic training technique.

Lower Accessory day - MRI, quitters, and front squats

I had another employee quit on us at the clinic today after being there for 3 weeks and I've already hired someone to take her place in the kennel. She was in the running for the job 3 weeks ago so I'm hoping she'll work out for us. It's getting tiresome having to have the staff train someone, then they quit and then the staff has to spend a week training yet another person. I know they're getting tired of it too. We may be losing another person soon if things don't improve in another section of the clinic.

The top 10 testosterone boosters of 2017

Sergeant Steel is the strongest testosterone booster on the market as it combines 16 effectively dosed ingredients that support testosterone increases and estrogen reduction. It’s not often that you come across a product that combines all of the top ingredients and provides you with their proper dosages. Users have been reporting strong increases in libido, strength, sense of well being, muscle hardness, and improved recovery. If you are looking for a no-holds barred test booster, look no further than Sergeant Steel. Real all the Reviews Here

Photos: Emily Ratajkowski stars in seductive lingerie campaign for DKNY

Today, March 13th, DKNY launches its Spring/Summer 2017 intimates, hosiery, and sleepwear campaign, aappropriately named #GoodMorningDKNY. The highlight of the campaign, in our opinion, though is actress and model Emily Ratajkowski. Here are stills from the film and campaign that were shot in DKNY's native New York.

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.

Romee Strijd Looks Strong and Sexy On Active Beach Photo Shoot

The Dutch model showed off her toned physique, doing jump squats for the fitness snapshots.

20 hottest female celebrities in the business

These talented stars inspire us with their killer physiques.

Yovanna Ventura and Cassandre Davis Aren’t Naked, But They Sure Are Close

Pick your poison: Here are two of the hottest women on Instagram—in bikinis splashing around a pool.

Sexy Supermodel: Samantha Hoopes

SH: I have never been good at school, and not because I’m not smart or anything. I just really do not care to waste my time in a class [where] I’ll learn something and then forget it in a year. I just don’t like to waste time like that. I always knew I was going to do something else. I always told myself I wanted to be a GUESS model, and every night before I went to bed I would “put it out there.” I was definitely a party girl in school—I seriously wasted my parents’ money at Penn State. It just got to a point where I wasn’t going to graduate anytime soon, so I decided to drop out and pursue my modeling career. The whole experience has been crazy. Every day is a new challenge. I’m just winging it...and it seems to be working.

Here's your first look at shredded Josh Brolin as Cable in new 'Deadpool 2' photos

The actor has been working his ass off in the gym to battle alongside Ryan Reynolds—and it's really been producing results.

2017 Summer Shred: Workout Program

This program dispels the notion that lifting  heavy is exclusively for strength gains. And while chasing one-rep maxes won’t pave the way to massive muscles, heavy lifting is important for two reasons: First, a stronger muscle can handle more reps and more weight. And since your muscles need a new challenge to adapt to grow—like more reps lifted or heavier weight on the bar—the ability to lift heavier weight for more reps will translate to more inches on your muscles over time. Second, hoisting serious poundage with compound movements like the deadlift, squat, and bench press triggers a greater release of testosterone, a key hormone that’s responsible for the growth and recovery of your muscles. The cluster sets we programmed will allow you to lift weight close to your one-rep max—and for more reps than you would normally be able to accomplish. How? By breaking up the sets into subsets (more on cluster sets below). The effect is a greater accumulation of volume and a bigger release of testosterone, which will prime your body to more efficiently build muscle and oxidize—nerd speak for burn—fat.

How to get forearms like Rambo

There’s only one set of muscles that is on display year-round and can create the impression you have an action-hero physique overall (even if you don’t): your forearms. Adam Ernster, a Hollywood trainer who helped Sylvester Stallone peak for 2008’s Rambo , can show you how Sly got his so you can build a pair of your own.

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62 Half Reps for Full-Range Benefits?
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71 T Nation at the CrossFit Games
72 The ultimate arms workout for beginners
73 Jay Cutler's 7 Tips for Building Huge Triceps
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75 What's The Program That Gave You the Best Results
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80 A man died after penis enlargement surgery. Here's why the operation was so risky.
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