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Layne Norton's Hard Truths Of Training And Nutrition

Want to know how to tackle the holidays? How about the best way to use blood flow restriction training or nutrient timing? Get the straight dope here from muscle-building scientist Layne Norton!

Train Like an MMA Warrior

Get stronger, fitter and burn pounds of bodyfat with this high intensity, MMA-inspired routine

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!

STRONG Life Ep. 126: Strength Training & Life Lessons From the 70s, 80s & 90s • Zach Even-Esh

STRONG Life Episode 126 with Jim Steel. In this episode, we kick things off with some throwback stories from the 70s, 80s and 90s and then dig into our current day training methods. Jim and I (as always) discuss all kinds of topics strength related, in no particular order, the following topics: - Sport Camps …

Unlock The Secret To A Perfect Deadlift

To deadlift safely, you must first learn to hip hinge properly. Learn the mechanics of the move and why it's so important.

3 Ab Exercises for Powerlifting and Strongman

To perform these exercises correctly, you need to learn how to breathe and brace properly. But once you do, it will pay off big time.

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Top News
1
CN3 by Cellucor at Bodybuilding.com - Lowest Prices on CN3!

Utilizing this all-inclusive creatine product will completely change the way you view your workouts in the gym. You might be amazed at how light the weights feel or notice the increase in your weight when you jump on the scale. The mirror doesn’t lie, and neither do the weights. With the increase in strength and lean muscle mass, you’ll never go back to the boring creatine products you were using in the past.* This is the most advanced formula you’ll find to help you achieve success. With CN3, you’ll be looking forward to eachand every workout.

2
Muscle & Fitness on Twitter

Covering all the angles. Get a muscle-detailing workout for every body part from @humanfitproject : http://bit.ly/2fp9PbT  pic.twitter.com/sCJAjae7X2

3
The 25 best exercises for your lower abs

Set a barbell on a power rack at about shoulder height (if you don’t have a rack, clean it to your shoulders). Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet at shoulder-width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back.

4
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.

5
Your Three-Month Plan To Outgrow Those Beginner Legs

When you're a beginner doing full-body workouts, the focus is usually on getting familiar with movements, nailing down your form, and hitting some basic strength benchmarks. Once you graduate to a split like upper/lower or push/pull/legs, it's all about building up  your muscular foundation, and no other leg exercise does that better than barbell squats. While it's tempting to want to find a less difficult option, every workout here includes some version of the squat—usually first in the workout—because they can't be beat for building leg strength and size.

6 Today's Workout

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7
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.

8
Dymatize ISO100 at Bodybuilding.com: Best Prices for ISO100

ISO100® is simply muscle-building fuel. Each serving contains 25 grams of protein and 5.5g of BCAAs including 2.7g of L-Leucine. Known worldwide for quality, taste and purity, ISO100 is produced to our highest quality standards. ISO100 is formulated using a cross-flow micro filtration, multi-step purification process that preserves important muscle-building protein fractions while removing excess carbohydrates, fat, lactose and cholesterol. ISO100 is made with pre-hydrolyzed protein sources to ensure fast digestion and absorption.

9
5 New Ways to Build Big, Healthy Shoulders | T Nation

If all you're doing for shoulders is conventional pressing and lateral raises, you're selling yourself short on shoulder day. There's more to consider. Much more. And yes, while some of the following are technically presses, they're different enough to shake things up.

10
6 Reasons To Reach For A Protein Bar

Bars don't require prep, can be stored anywhere, and are an easy single-serving solution to your nutrition dilemma. They'll also last for months, so you don't have to keep replacing them day after day—except when you eat them all, of course! Stash a box in your desk at work or in your gym bag, and know that it's there when you need it. If you're struggling to balance a busy schedule, these can be a lifesaver.

11
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.

12
M&F Iron Maiden: Jamillette Gaxiola

In high school, I used to be picked on a lot because I was this tall, awkward, lanky looking thing so I was an easy target. You can only take so much and after a while, something takes off. I was in so much trouble. My mom is this cute little lady, but she runs the house like the military. I wasn’t able to see sunlight for a few months.

13
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.

14
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.

15
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.

16
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.

17
Tip: The Protein Supplement for Knee Pain | T Nation

One study took 139 athletes with functional knee pain and divided them into two groups. One group took 5 grams of collagen peptides per day and the other took a placebo. They wanted to test the difference in pain intensity during activity pre-and post supplementation. They also noted pain during rest, joint range of motion, and use of additional therapies (i.e. painkillers).

18
Muscle Up With Minimum Equipment

You may think a home gym is a cost-prohibitive space hog, but it doesn't have to be. Sometimes, you just have to choose between implements. For example, while there's no doubt that having a squat rack can be a wonderful thing, they're expensive and take up a lot of space, especially when you factor in barbells and plates. Plus, if you're training with muscle mass rather than powerlifting in mind, you can get all the stimulus you need with a few dumbbells, a bench, and a bar.

19
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.

20
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.

21
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.

22
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.

23
Men's Fitness on Twitter

Maybe these two should fight next? Paulie Malignaggi to Dana White: Conor McGregor 'Is the B*tch You Brought Me?': http://ow.ly/R3b630egctO  pic.twitter.com/ZRh6Bj1fN9

24
The 4-day beginner workout growth plan

Bulk up How to eat to bulk up The Men's Fitness guide to getting big. Where to get extra calories: If you're not drinking a protein shake—start now. That's about 100-120 calories per scoop with 20-30 grams of protein. Then, you need nuts in your life. All different kinds. Peanuts, almonds, walnuts—they all are incredibly calorie-dense and easy to put down. Think about this: If you add two peanut butter sandwiches into your diet, you've just added 1,000 calories. Yes, 1,000 calories. A couple of rules—don't work out on an empty stomach, and don't forget to eat after a workout.

25
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.

26
Tip: The Other Exercise You Need to Bench Big | T Nation

There are a lot of strength athletes and powerlifters who need to emphasize overhead work. I've never seen a big bencher with tiny shoulders. So it's important to pay a little bit of attention to them. You need higher-rep seated dumbbells presses. Using dumbbells strengthens the stabilizer muscles compared to a barbell, and that will transfer to your bench press.

27
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

28
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.

29
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

30
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.”

31
Tip: Fix Your Ankle Mobility For Deeper Squats | T Nation

Any time you make changes to your own flexibility, pick a good exercise to build volume up and strengthen the new and improved range of motion. It doesn't have to be overly heavy. Control throughout the movement is the main objective. The calf raise is perfect for pairing with dorsi flexion work. If you don't have access to a seated calf raise machine then you can get creative with plates.

32
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.

33
shawn ray on Twitter

NPC Shawn Ray Hawaiian Classic Partners with Make A Wish Hawaii this November 4th at The Modern Honolulu Hotel! Register: SRHawaiianClassic pic.twitter.com/noHqQo4b4u

34
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.

35
Aug '17 Photo/Video Check-In

Nice to see everyone putting in some serious work!! I’ve been here for quite some time but rarely post. I figured I’d share my progress just because. In the picture below, on the left I weighed 194 on the right (which is the state I’m currently in) I’m around 172. Still not done though I would definitely like to drop more weight, maybe around 10lbs or so. This was all done in just under three months time. Oh before I forget, yeah, my height, I’m 5-6". progress_2017_1.jpg912x450 139 KB

36
The 25 hottest photos of Margot Robbie

Trust us, you'll want to see 'Suicide Squad'—and all her other movies—after these pics.

37
Getting Big Vs. Getting Strong

This is called Compensatory Acceleration Training (CAT). Lots of bodybuilders do this unknowingly when doing a set of 12 reps – the first 3-4 reps are explosive, while the next 8-9 reps have a little less steam. Whether they know it or not, they are getting beneficial adaptations from the dynamic method for strength gains in the first few reps. Your first rep is always your strongest – from that point on you are getting weaker – so exerting maximum force from the get-go can help you dynamically increase muscle tension.

38
Test Boosters

For guys, testosterone’s functions can’t be overlooked if the goal is to keep your sex and gym lives healthy. The hormone plays a key role in both building lean muscle mass and maintaining a healthy reproductive system. Take a look at this compilation of proven test-boosting ingredients to see how they can help you keep your test levels in top shape.

39
Men's Fitness on Twitter

Watch: #GameofThrones episode 5 trailer teases the icy war in the North—and much more dragon action: http://ow.ly/hf4W30eiq9z  pic.twitter.com/L44PZEZjxK

40
Men's Fitness on Twitter

Zack took this bad boy for a spin, and the verdict was: YES!!! Enter for a chance to win a @Slingshot : http://Mensfitness.com/Slingshot  pic.twitter.com/EQlHvZxuZb

41
Can you actually make your penis bigger?

Exercises & stretches Have you heard of jelqing? "This is a stretching exercise where men will take their thumb and first finger and, almost like milking a cow, will 'strip' their penis from the base out to the head," Christine says. The theory is, by manipulating, pulling, and stretching the tissue, you’ll be elongating it over time. There’s no evidence this actually happens, though. "I’ve actually seen patients who have been so aggressive with jelqing they've caused Peyronie’s disease," Christine says. "They’ve caused scar tissue and curvature to form, causing a problem when there wasn’t one to start." The typical guy who turns to jelqing tends to be young and healthy without any medical issues. Don't do it. There's very little benefit that can come from this, but a huge potential for damage.

42
shawn ray on Twitter

Sponsor "Green Tea Hawaii" Chris Boling will be at the NPC Shawn Ray Hawaiian Classic November 4th! SRHawaiianClassic @GreenTeaHawaii pic.twitter.com/P8iZaUBRm5

43
Metabolic Modifiers

Stress the protein: more chicken, egg whites, fish and whey-based protein powder. Why? Not all calories — from carbs, protein and fat — are equal in their efficiency to be stored as bodyfat. When you eat a high-protein meal, it exerts a greater metabolic-boosting effect than carbs or fat. Eating protein while on a lower-calorie diet saves muscle, which helps keep the metabolism elevated. You should get at least one gram of protein per pound of bodyweight per day. If bodyfat is a problem for you, aim for 1.5 g of protein per pound daily.

44
6 Exercises that Will Teach you How to Strengthen Knees

Foam rolling is a tremendous tool for soft tissue work. Fitness enthusiasts use it for their hips, lower back and other trouble zones that can get irritated with frequent use. But there is an area that I rarely see being attacked in my day to day gym-goings- The shins. Perhaps it’s because it’s a tougher group to really hit, or just an oversight because it typically doesn’t feel horrendous. But don’t simply blindly chase pain. Even if that area doesn’t hurt, it could be a big factor contributing to knee issues. In my experience (not 100% mind you) people who suffer from some degree of anterior knee pain feel a great deal of discomfort while trying this movement.

45
Six Perfect Post-Workout Meals

The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.

46
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.

47
The Ultimate Beginner's 28-Day CrossFit Workout

When you take a CrossFit class, the coach will always start off with some kind of dynamic warm up.  The warm up movements will usually be notated as (3 Rounds Not For Time) or something similar.  Move through these exercises with purpose and focus.  Every WOD (Workout of the Day) will have a warmup, denoted as part A. Perform these movements for either 3 or 4 rounds, as specified under "sets." The point of a warm up is that by the end of it you are ready to go full speed.  Arm circles before you bench or a lat spread before you do pullups isn’t going to cut it.  Get your body moving.  When it comes to any piece that has a time component (EMOM – Every Minute On the Minute, or 2 Rounds for Time) make sure you use a clock and write down your time/reps/weight. CrossFit follows a 3 day on 1 day off cycle which will not correspond to a day of the week.  At the end of this 28 day cycle you can go back and repeat from day one but should expect better results as your fitness will be at a greater level than before.

48
Men's 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

49
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.

50
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.

51 Photos: Emily Ratajkowski stars in seductive lingerie campaign for DKNY
52 Instagram post by UndergroundStrengthGym • Aug 8, 2017 at 1:02pm UTC
53 10 Worst Bench Press Mistakes
54 Romee Strijd Looks Strong and Sexy On Active Beach Photo Shoot
55 20 hottest female celebrities in the business
56 Yovanna Ventura and Cassandre Davis Aren’t Naked, But They Sure Are Close
57 How to get forearms like Rambo
58 Bodybuilding.com on Twitter
59 Muscle & Fitness on Twitter
60 Bodybuilding.com on Twitter
61 Dexter's Secrets
62 6 Things You Should Know About Creatine
63 Muscle & Fitness on Twitter
64 The 10 greatest moments from the 2017 CrossFit Games
65 The Ultimate Workout Playlist From the Ultimate Workout Warrior: James Harrison
66 Instagram post by Shawn Ray • Aug 7, 2017 at 3:00pm UTC
67 Lying Tri vs. Incline Tri
68 15 sex tips from the bedrooms of real women
69 7 Curls for Bigger Biceps
70 5 things women want men to know about going gray
71 Men's Fitness on Twitter
72 Rip it Good
73 Jay Cutler's 7 Tips for Building Huge Triceps
74 Men's Fitness on Twitter
75 Instagram post by UndergroundStrengthGym • Aug 10, 2017 at 1:36am UTC
76 🥋 on Twitter
77 Instagram post by @gifted_athletics • Aug 8, 2017 at 2:52pm UTC
78 Tip: Build Your Sad Little Quads | T Nation
79 Instagram post by Zach Even - Esh • Aug 5, 2017 at 12:04pm UTC
80 Rambo on Twitter
81 Tip: Increase Growth Hormone by 1700% | T Nation
82 How to do 1 Arm Dumbbell Row for a Big Back
83 ballers on Twitter
84 Dwayne Johnson on Twitter
85 Collide
86 Kai Greene on Twitter
87 Optimum Essential AmiN.O. Energy at Bodybuilding.com: Best Prices for Essential AmiN.O. Energy
88 Men's Fitness on Twitter
89 The Secret to Success in the Weight Room: Training Hard and Knowing Your Players
90 5 Ways You're Rejecting Self Improvement As A Coach
91 Layne Norton, PhD on Twitter
92 Tip: Skipping Meals Makes You Fat | T Nation