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J.J. Watt Locks In with Reebok Pump

The All-Pro lineman shares his philosophy on achieving greatness.

Lais DeLeon's Peanut Butter Protein Pancakes -

Looking to add a protein punch to your morning meal? Try out these flapjacks, which combine the dual superpowers of protein and peanut butter into one glorious pancake experience!

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Sagittarius Horoscope for Saturday, September 12, 2015

Saturday, September 12, 2015 - You're happily racing ahead on the road of life today, but could be careening toward an unexpected roadblock in the distance. You might even be required to suddenly change directions if you're not willing to stop and reassess your motives. Although there's no need to finalize your new destination, the sooner you begin discussing your lingering fears with someone you trust, the quicker you'll be able to regain a clear perspective. Count on your resiliency; you can't keep a good Centaur down for long.

The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

Squared Away

This one exercise being done in that fashion is a microcosm of Morel’s entire workout routine, which consists of six days on and one off. Each and every body part is worked twice per week, with shoulders hit every Tuesday and Friday. But what makes it even more interesting is that Morel will do a two-a-day split with back on those same days, doing shoulders in the morning on the former and the afternoon on the latter.

3 Reasons You're Not Ripped

But this doesn’t mean you shouldn’t do isolation exercises. Calf raises, concentration curls and dumbbell kickbacks will always have their place in bringing out the finer points of a physique, but they’re not what’s going to make you shredded. Compound (multi-joint) movements need to be the foundation of your program, since they’re the exercises that will build the most muscle, and hence keep your metabolism revving.

The Jacked Back Workout

Back training is like the tax code of physique building. The methodology is as diverse as it is mystifying, and as complex as it is confounding, but in the end your goal is simple: You just want to get as much back as possible (pun intended). You experiment with new workouts and flirt with multiple angles, all with the hope of adding a little swole to your rearview. If this sounds like you, breathe deep and let this simple strategy wash over you: Pull heavy stuff. Rest. Repeat.

Lose the Stubborn Belly Fat Hiding Your Abs

The most obvious methods people try to remove belly fat are crunches and sit-ups. The thinking goes that exercise burns calories, so to remove fat in a particular area of the body, you exercise that area. However, this is not how it works. Of course, exercise burns calories, but it does so evenly, around the whole body. By doing an excessive amount of crunches and sit-ups, you may reduce your belly fat, but by no greater amount than the fat in other areas of the body, and while you will have rock hard abs thanks to all those crunches, you still won’t get the definition you want thanks to the belly fat covering them.

Video Series: Top Secret Chest Arsenal

WHEN IT COMES TO TRAINING CHEST, barbell and dumbbell flat-bench and incline presses sit at the top of the food chain. But once the foundation has been built, breaking through and putting the finishing touches on your pecs requires a little ingenuity. Fortunately, FLEX has five new moves that will have all the curious gym rats stealing your pec routine in no time.

The Best Bodyweight Abs Workout

101 Best Workouts of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your bodyweight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

9 Exercises for Massive Forearms

We’ll show you the best exercises to quickly build massive forearms and increase your grip strength. For all these exercises, try adding chalk for extra activation.

The 10 Most Attractive Body Parts Ranked by Women

Now that that’s out of the way, here’s a roundup—in no particular order—of the features women love on a guy; not just the body parts, but what specifically about them appeal to women. You can sculpt some in the gym, but others have already been fated by genetics (sorry). Either way, this will give you some insight on what females prefer. Hint: you’ll quickly find women are not much different than men.

How to Design the Perfect Circuit

Whether you're crunched for time or simply need to shake up your current workout program, circuit training is your answer. Defined as performing one exercise after another with minimal to no rest in between, circuit training is one of the most effective ways to maximize your workout time. And circuit training is just as effective for the beginning as it is for the advanced since it can all be scaled to challenge you according to your individual fitness level and goals.

7 Ways to Boost Your Endurance and Stamina

When you build your leg muscles , Torres explains, you’ll better able to propel yourself further in every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints,” he adds. If you're looking to take on a Tough Mudder, Spartan Race, or any other endurance race, take a look through Torres' sneak tactics. You're probably not doing these seven training techniques—but once you do, you'll significantly boost your endurance and stamina.

5 Tips to Working Out with a Weak Back

Also, whenever you try to go heavy with a big lift, you’ll risk serious injury because you don’t have the ability to control the weight and remain in a good position – i.e., a straight or neutral back. This will limit the benefits you’ll be able to achieve with any program and turn you into a walking time bomb.

2015 World Champion of Public Speaking - Mohammed Qahtani

Highlights of Mohammed Qahtani's winning speech, titled "The Power of Words." To view the entire World Championship of Public Speaking, visit

5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the morning sets your energy levels for the day, revs up your metabolism, and fuels muscle growth. So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai , author of Cook Yourself Sexy , we’ve come up with five delicious, protein-packed breakfasts to feed those pythons.

The Top 10 Meat Proteins

Chicken breasts are the classic lean muscle building protein. Don’t get stuck in the monotony of eating bland baked chicken breasts day in and day out. You can shred cooked chicken breast with two forks and toss it in a vinegar-based/East Carolina style BBQ sauce for a brand new flavor without extra calories. Another option is tossing a couple chicken breasts in a Ziploc bag with balsamic vinegar and fresh rosemary the night before you are going to cook it for an easy and essentially calorie free marinade.

13 top songs to get you going at the gym

The heavy-metal lover made the long walk to the Octagon as "The Immortal" rained down from the speakers of the American Airlines Arena in Dallas, Texas. Jamey Jasta, the lead singer of Hatebreed, wrote the song -- with a little help from Brown -- after the two met at a concert.

15 Signs You're A Serious Lifter -

If you can check off more than five of these telltale signs that lifting is integral to your way of living, then you've officially crossed over into "serious lifter" country. The iron life is the only life for you. Be careful, though: Once you're here, there's no going back!

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12 Moves To Power Up Your Workout

There’s no better population to test cutting edge supplements and training methods on than elite military soldiers since they’re required to have functional strength year-round. Today’s military personnel are bigger, stronger, and faster thanks to a revamped workout philosophy that stresses progression and overload instead of randomized “bootcamp” sessions. “Instead of overtraining with 8 or 10-mile runs multiple times per week, Physical Training is more about being able to accelerate, change direction, get up, get down, climb under, jump over, etc.,” says Captain Tony Soika, a tactical strength and conditioning coach and company commander for the U.S. Army. Build full-body strength and explosiveness with this military-inspired four-week training plan.

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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

Ronnie's Monster Weights

Egotistic lifters would like to believe that heavy weight is the most important aspect of bodybuilding. They’re wrong, but so are their opponents who think that heavy weight is the culprit behind injuries and delayed development. That’s not an indictment of heavy weight, but of the way it’s often handled. Perform an exercise properly with good form and there’s no such thing as too much weight. The point is that heavy weight, perfect form and optimal pump are all equal parts of the same equation. One is not more important than the other.

The Best Anytime Workout

Set a timer for however long you have—even if you’ve got only 10 minutes.  Complete as many reps as you can of each exercise, and count them. Stop a set when your form breaks down, and rest as needed. Make note of your total number of reps for the workout. Each time you repeat the workout with the same time period, try to complete more total reps. For example, if you worked out 10 minutes on Monday and then 25 minutes on Wednesday but could manage only 10 minutes again on Friday, try to get more work done in Friday’s session than in Monday’s. Try to perform the workout four to six times per week.

The 10 Most Underrated Celeb Physiques Ever

Terry Crews and Dwayne Johnson get enough love. Here are some guys who could use more props.

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The Rock Stays Focused, Shrugs it Off in the Gym

When it comes to sculpting his mountainous physique, Dwayne Johnson is all business at the gym. Over the years we've shared Johnson's inspirational training tips and words of encouragement to get you pumped. Whether it's a hardcore upper body workout or a leg-thrashing routine, the man is driven to push himself to the limit to achieve the best possible results.

Techniques for Building Bigger Forearms and Calves

Load a barbell, or barbells, with your 12RM for wrist curls and extensions, being careful to select a weight for each that brings about muscle failure at 12 reps. After completing a set of 12 wrist curls, immediately flip your grip and start a set of wrist extensions. Repeat this sequence three more times, resting 60-90 seconds between each superset. On the fourth and final superset, once you can no longer complete a full rep of the wrist curl with good form, begin pumping through as many short, or partial reps as you can before switching to wrist extensions and repeating the process.

M&F Iron Maiden: Ana Cheri

AC: I was once doing a pretty risqué bikini shoot on the beach in Malibu and this school field trip came around the corner out of nowhere.  I scrambled to find a towel.  At first I was so embarrassed and then we just laughed about the whole thing, the timing was awful, but the look on the parents’ faces was priceless!

5 Things to Know About Boosting Your Metabolism

Are you looking for ways to boost your metabolism? Ask anybody who knows the basics and they’ll promptly tell you that the best way to keep your metabolism revving is by moving. More specifically, you need to exercise and build lean muscle mass and you must also stick to a quality diet consisting of high-protein foods that are low on calories. But, rest assured, there are other ways to get your metabolism going. We’ve come up with a list of five lesser-known strategies that should assist you in boosting your metabolism so that you more quickly reach your ultimate goal: a fitter and healthier you.

Tiger Fitness - Bodybuilding & Workout Supplements

want to burn fat or build muscle? no matter what your goal may be we're here to help you make the best choice for you!

Weider Principle #18: Continuous Tension

It sounds like something you should avoid at all costs —like riding a bus that’ll blow up if it goes under 50 mph, or being the only non-zombie at a brain-eating buffet. Continuous tension is a negative if you’re a hapless character in a summer blockbuster, but it’s a positive when you apply it to every rep of a set. In the latter case, it’s a means of keeping the targeted muscle flexed while moving the resistance, thus making the set both more difficult and more effective. We’ll explain how to best utilize the Weider continuous tension principle for gains so good they’re scary.

Fall Into Fitness: Change Your Training With The Seasons -

The end of the summer is your perfect opportunity to try on some new goals, training styles, and motivational tricks. Here's how to design your fittest fall yet!

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Trainer Q&A: How To Increase Muscle Definition

We read a lot of studies here at—so we know how frustrating all of that apparent flip-flopping can be. In order to help make sense of all the breaking and headline news, we've aligned ourselves with some of the industry's top experts—clued-in doctors, trainers, dietitians and researchers who can help us separate fact from headline-grabbing fiction and give us the real-deal advice on how to live a healthier, fitter lifestyle...every day.

Rise of the Machine

I was around 17 when my cousin John [Lancaster] took me to the gym for the first time in ’92. The idea was to get me stronger over the summer to help my sports performance. The first day he took me, I remember that next morning saying every curse word you could think of. It was a different kind of pain than I had ever felt before. Well, I went off on my cousin. I told him, “Dude, there is no way I’m ever going back to the gym. I’m going to go home, get in bed for a couple of days, and never do it again.”  But he kept saying, “Come on, it gets much easier. You have to stick with it.” Finally I gave in and went again. I kept going, and before long, that same summer, I entered a local teenage bodybuilding show. I was only 5'9.5", 153 pounds, and the only thing going for me was a six-pack... But I won. All of a sudden, I was like, “Wow, this is great.”

5 Quick and Healthy Lunch Ideas

By doing a little prep over the weekend, you can have a whole week of delicious lunches you love.

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Flex Lewis Back Attack

Before each set of low-pulley rows, Lewis leans all the way back so that he is nearly flat on the bench. This is all about getting his number. “Basically, I’m psyching myself up for the lift and I’m focused on how many reps I’ll go for.” He hits 15 with 200 and follows this immediately with a set of 20 high-rope pulls. He slips on his iPod Shuffle, listening to Disturbed and blocking out Hardcore Horton’s camera and my notepad during his last two supersets, using first 260, and then the whole 300-pound stack on the low-cable rows, pausing when necessary to hit 15 and tacking on 20 reps of high pulls to both sets.

Start Here - Zach Even-Esh

Become an Underground Strength Insider

The Workout for Every Guy - The Beginners Workout

You’re an eternal beginner. You get on a program and fall off just as fast. You skip the gym if it’s raining. Your problem, however, may not be a weakness of character, but rather not following the right strategy. Pry the snooze button off your alarm clock, because with a little effort, you can adopt good exercise and diet habits, thanks to this plan from Brian Grasso, a trainer and life coach in Montreal.

5 Benefits of Casein Protein

You’re working out, paying close attention to your nutrition and staying on track to reach and maintain your health and fitness goals. But, the question remains, how do you maximize your efforts? One thing you shouldn’t overlook is to ensure you’re always getting enough quality protein. If you’re a long-time Men’s Fitness reader, you probably already know that whey is your ideal pre and post-workout protein choice. However, what you may not know a great deal about are the numerous benefits of another protein: Casein. We’ve compiled a list of the five most important benefits of consuming casein.

Injury Free: The Best Rotator Cuff Exercises

A rotator cuff injury is a major set back for athletes. Here are the best exercises to prevent shoulder injuries.

JYM Pre JYM at

Directions For Pre JYM: DIRECTIONS: Mix 1 scoop of Pre JYM in 14oz. of water and drink 30-45 minutes before workouts. WARNINGS: Check with a qualified healthcare professional before taking this product. Do not use if you are sensitive to caffeine, pregnant or nursing a baby, under 18 years of age, have any known or suspected medical conditions, and/or if you are taking any prescription or OTC medications. Pre JYM is an incredibly strong pre-workout matrix that contains 300mg caffeine per serving, the equivalent of approximately 3 cups of coffee. Avoid using with any other caffeinated products. Too much caffeine may cause nervousness, irritability, sleeplessness, and, occasionally, rapid heartbeat. Always begin use with 1/2 scoop or less and assess your tolerance. Once tolerance is assessed, take a maximum dose of 1 scoop. To avoid sleeplessness, do not consume within 6 hours of bedtime. KEEP OUT OF REACH OF CHILDREN.

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5 Things You Should Never Say to a Woman in Bed

2. “My ex used to love it when I...” All women are different, so don’t lean heavily on past experiences—and definitely don’t discuss it. “Besides, who’s to say that the previous women didn’t fake their pleasure just to get you to finish quicker?” Levine says. ZING! Aside from that, Sexologist Gloria Brame , Ph.D. points out that “talking about your prior sexual encounters can drive a woman completely crazy—and not in a good way. She doesn’t need to hear about it, and if you bring it up, she’ll feel threatened and jealous. For a lot of women, that’s a dealbreaker.” Also avoid: “Let’s try this position that I did one time with...”

The Ultimate Arnold Training Guide

His workouts lasted hours, with a seemingly endless number of exercises and sets. It was the epitome of high-volume training, a style of working out criticized by most training experts today as not allowing adequate muscle recovery. But there was a method to Arnold’s madness. In the following slides, you’ll see— body part by body part—the actual workouts the Austrian Oak performed while in the prime of his career, when he was the undisputed king of bodybuilding.

The Oak's Unique Lifts

You know a lift is unique to you when it bears your name. Arnold presses are dumbbell shoulder presses with a crucial twist. Hold a dumbbell in each hand at shoulder level with your palms facing you and your elbows near your sides (as if at the top position of dumbbell curls). Your thumbs are facing out. Then, as you press the dumbbells up, rotate your hands so that your thumbs point toward each other. In the top position (just short of lockout), your palms are facing forward. Reverse the twist during the descent. Schwarzenegger did these for the greater range of motion they afforded, stimulating the front delts, in particular, from a different angle.

Online Training & Coaching - Zach Even-Esh

Since I’ve began posting workouts, videos and training plans online (Dating back to about 2002) I have had requests from all around the world to share an online training program that is easily accessible to everyone and anyone, no matter where you are located in the world. I took your advice to heart because I love helping people get stronger both in the gym AND in life!

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51 Online Coaching Red Flags -
52 10 Scents That Will Drive a Woman Wild
53 Jen Welter To Walk Floyd Mayweather To The Ring On September 12
54 Dan Buffa on Twitter
55 John Cena Shows Some Love for Olympic Lifter C.J. Cummings
56 Dorian Yates Just Got REAL!
57 Joe DeFranco on Twitter
58 ulises on Twitter
59 The Six Best Arm Exercises You’re Not Doing
60 Bodybuilding Legend Frank Zane is Training Again
61 on Twitter
62 Biotest on Twitter
63 Squat AMRAP with 550 lbs
64 Paul Lawrence on Twitter
65 Sel Golding on Twitter
66 Okori Wadsworth on Twitter
67 Jillian Ketcham on Twitter
68 Samuel Feldman on Twitter
69 Entertainment Weekly on Twitter
70 Flex Lewis on Twitter
71 Ella Anne Kociuba on Twitter
72 What Does 2,500 Calories Look Like? -
73 Joao Cardoso on Twitter
74 Alexandra Engellmann on Twitter
75 Weider Principle #23: Burns
76 Colin DeWaay on Twitter
77 On Trial: Overhead vs. Lying Tricep Extensions