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How An IFBB Pro Really Eats

Plenty of planning and years of experience have gone into IFBB pro Evan Centopani's diet. Watch him shop, prep, and explain how to make his lessons work for you.

LFL Player Gets Knocked Out With 1 Punch

This lingerie football player is more than just a pretty face.

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1
Amazon.com: Online Shopping for Electronics, Apparel, Computers, Books, DVDs & more

, among others, Mr. Olympia—which expanded in 1980 to include Ms. Olympia—has grown to more than 25 events and become one of the most popular tournaments in the world.

2
Amazon.com: Online Shopping for Electronics, Apparel, Computers, Books, DVDs & more

, among others, Mr. Olympia—which expanded in 1980 to include Ms. Olympia—has grown to more than 25 events and become one of the most popular tournaments in the world.

3
Tip: Mouth Guards for Bodybuilding? | T Nation

One word of caution, though: If you want to use this method, get yourself a mouth guard. It's not for proper alignment of the jaws and it's not to prevent the release of cortisol; it's simply to protect your teeth as you clench down hard. (I've cracked two molars through overly exuberant jaw clenching.)

4
4 Moves To Solve A Stalled Bench

Don't suffer through another subpar bench day wondering what's going wrong. Use these easy methods to target weak links and power up your bench-press strength.

5
Instagram post by Shawn Ray • Sep 17, 2017 at 4:42am UTC

6
Tip: The GHD Sit-Up – Dangerous or Awesome? | T Nation

To set up on the GHD, you'll need the footplate a lot closer to the pads than you think. Experiment with a few distances to see which will have your glutes off the pad. It's crucial to make sure your glutes are off so that your lumbar spine doesn't get blocked and overextended when performing the movement... no matter how scary it might feel. Feel free to weigh down other end of the GHD with plates or kettlebells if you're nervous.

7
2017 Olympia Finals Report

FLEXOnline.com is live at the 2017 Olympia Finals with the results from the Open Bodybuilding, 212, Physique, Figure, Fitness, and Bikini divisions!

8
5 Must-Read Rules Of Successful Meal Prep

Meal prep doesn't have to be something you dread. Rather than making last minute grocery trips and guessing about the numbers, follow these 5 simple rules of successful meal prep!

9
Instagram post by Shawn Ray • Sep 17, 2017 at 4:09am UTC

10
The 25 Best Exercises for Your Lower Abs

First, a quick physiology lesson: Your rectus abdominis is really one, long muscle that includes both your "upper" and "lower" abs. So, there are no exercises that explicitly isolate either half individually (even though you may "feel the burn" more so in one area than other). Still, there are things you can do to really make that lower area pop, says Don Saladino, CPT, owner of  Drive 495 . Number 1, diet is key: remember that training your core muscles alone simply isn’t enough—you need to have discipline in the kitchen, too. Second, switching up your routine by shocking your core with new exercises will help eliminate your love handles and define those elusive sex-lines. Last, work in exercises that attack your rectus abdominis and obliques simultaneously for good measure (that V line is where these two muscles meet). Here are 25 moves to add in to your routine.

11
2017 Fitness Olympia Champion, Oksana Grishina

David Baye talks with the Fitness Olympia champion, moment after earning her 4th title.

12
shawn ray on Twitter

2017 Mr. Olympia Winner Final Results- *1: Phil Heath 7X's 2: Big Ramy 3: William Bonac 4: Dexter Jackson 5: Shawn Rhoden pic.twitter.com/gLSmtzxfPH

13
Men's Fitness on Twitter

Canelo is ready for battle. Watch: Boxing star Saul #Canelo Alvarez talks training, motivation for #CanelovGGG : http://ow.ly/f5jr30f8dUf  pic.twitter.com/ZUHZJC82YR

14 Kai Greene

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15 Shawn Ray

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16
6 Entrepreneur Tips From Fitness Addict Brian Mazza

Restaurateur Brian Mazza maintains a shredded physique, despite being president of New York City’s Paige Hospitality Group, whose first restaurant, the Ainsworth, took New York City by storm in 2009 with its gourmet-burger program. Since then, PHG has added six more restaurants. Below, the former Division I soccer player talks about growing his business and making time for the gym.

17
7 ways to have amazing sex if you have a small penis

Once you’ve discussed any concerns with your partner, it’s time for the fun part: experimenting and finding what works best for you! One position that experts agree is sure to take both you and your lady on a wild ride: doggy style. “There are certain positions that enhance friction and sensations. For example, ‘doggy style’ with the man in the back and the woman on her knees in front of him, usually offers the woman intense sensation during penetration, especially if she squeezes her thighs together,” says Manischewitz. Fleming agrees that having the woman squeeze her legs together can make sex feel more pleasurable for both partners, adding “Rear entry is a good position for men who are smaller in size because it can allow him to reach her G-spot, which is about 3-inches inside the anterior vaginal wall.”

18
Abigail Ratchford’s 25 most stunning Instagram photos

The self-described “Queen of Curves” dominates the social media platform, dropping jaws and sizzling the Internet with her 36-24-36 measurements and revealing outfits. Ratchford doesn’t mess around when she puts together a post for her nearly 7 million followers, either—she really gets creative.

19
Arnold Schwarzenegger: 'When I look in the Mirror I Throw Up'

“When I look in the mirror I throw up,” Arnold, says in the upcoming February issue of  Cigar Aficionado . “And I was already so critical of myself, even when I was in top physical shape. I’d look in the mirror after I won one Mr. Olympia after another and think, ‘How did this pile of s— win?’" He continued, “I never saw perfection, there was always something lacking. I could always find a million things wrong with myself and that’s what got me back into the gym — because I started out with that mentality.”

20
Teyana Taylor Displays Voluptuous Curves

Singer Teyana Taylor has never been shy in front of a camera and these pictures are no different. Taylor recently hit the beach in Miami with a few friends and her daughter. Taylor is sporting a tiny purple bikini bottom with a tied up shirt, and looks lovely doing so. Her husband, Iman Shumpert of the Cleveland Cavaliers might be struggling on the court a bit, but off the court it appears he's doing just fine.

21
We Asked 20 Women: What's the sexiest thing a guy can wear?

From a well-fitted suit to nothing but sweats, these are the getups she loves to see you in.

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19yo, 5'9", 215lbs, Natural. Got into Bodybuilding Not Too Long Ago

I respect all bodybuilders natural or not, but honestly, now that I reflected on it, I really don’t like the idea of injecting chemicals in my body. So if I did compete it would most likely be at a natural level. I just gotta curve that temptation, and think about the long term.

23
We Asked 20 Women: How Do You Feel About Guys Who Take Gym Selfies?

You've just annhilated your WOD and you're feeling damn near invincible—and looking huge. With all these feel-good chemicals coursing through your blood and all your blood pumping up your muscles, it's hard to resist the temptation to snap a shirtless selfie. After the fact, though, have you thought about how women perceive pictures like this?

24
The 25 hottest photos of Margot Robbie

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

25
T NATION on Twitter

Miss any of the new training or diet info this week at T Nation? Check the newsletter: http://mailchi.mp/t-nation/the-weekly-dose-9i5ccnfk3a … pic.twitter.com/a7bBf96nkR

26
T NATION on Twitter

Phil Heath just won his 7th Mr. Olympia title giving him more Sandows than Dorian, as many as Arnold. #MrOlympia2017 https://forums.t-nation.com/t/2017-olympia-who-you-rooting-for/233824 … pic.twitter.com/9OKKwlZr4F

27
Kylie Jenner Sports Sexy Bikinis On Vacation

Kylie Jenner and Tyga kick off 2017 by spending some quality time while on vacation in Casa Aramara in Punta Mita Mexico. Lets just say Tyga is one lucky man, he’s vacationing with one of the most talked about women in 2016. Browse through to look at Kylie in several extremely flattering bikinis.

28
The 20 most badass bomber jackets for men

So to keep your look fresher than ever, we rounded up the 20 most stylish bomber jackets for men on the market. Some styles are sleek and minimal while others are vintage-inspired, but most importantly, all of them are the epitome of badass—so you can look just as cool as Tom Cruise did in Top Gun. You just might want to wear yours with a pair of these boss shades , too.

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Instagram post by Shawn Ray • Sep 17, 2017 at 4:13am UTC

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Team Juggernaut at American Open Series 3 | JTSstrength.com

Team Juggernaut travels to Grand Rapids, MI for American Open 3 as Kalynn Pepito, Kristi Brewer and Quiana Welch compete. Train with Team Juggernaut: https://store.jtsstrength.com/collect... Use JUGG for 10% off from Virus Intl: https://virusintl.com/ Get great tasting, prepared food from Trifecta: trifectanutrition.com/juggernaut Buy Grind Supplements: http://store.jtsstrength.com/collecti... Find A Qualified Sports Med Practitioner Near You: http://www.clinicalathlete.com/ Check out my new book: http://store.jtsstrength.com/products... Learn more at: http://www.jtsstrength.com/ Shop JTS gear at: http://store.jtsstrength.com/collecti...

31
Supplements for Skeptics

Timing:  Postworkout, when the muscles are primed to take up nutrients, is the most critical time to take creatine. Ingesting 3-5 grams of creatine after training is the smartest way to get it into your muscles. Also consider taking a 3-5-gram dose with your preworkout protein shake to ensure that your muscles are saturated with creatine during the workout, enabling them to better produce the rapid energy they need when lifting weights. This also makes muscles stronger by pulling more water into their cells, giving them a biomechanical advantage and helping you lift more weight or squeeze out an extra rep or two. A recent study from Victoria University (Melbourne, Australia) reported that subjects who took a supplement containing creatine, glucose and whey protein immediately before and after workouts gained significantly more muscle mass and strength than those who took the same supplement in the morning and before bed. On days you don't work out, take a dose of creatine with any meal. Sidekicks:  Knowing what to take with your creatine will maximize its uptake into the muscle cells.

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Around the 2017 Olympia Expo: Friday

Come take a walk with us around the 2017 Olympia Expo!

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Went from 255 to 187lbs

Hello everyone So I’ve been dieting since September (meaning I’ve been on a caloric restriction) I started on the back on the gym with a full body and then progressed to upper/lower and now on phat (which I don’t know how, since I’m on a cut) I’m really liking. Now I don’t know what to do because although I’ve gained some muscle I feel like I’m lacking. I’m 20 years old and dropped from 116 kg (255lbs) to 85 (187 lbs), 6’1 (186 cm). Right now doing strength, as I’ve mentioned, and cardio+caloric deficit (cut). Should I keep on doing this? Or maybe clean bulk. My strength gains haven’t been enormous but I’m more for aesthetics than pure strength Beginning ykmsvrg.jpg2441x2188 911 KB

34
The Most Efficient Warm-Ups, Period | T Nation

Of course, most people don't have time for multiple training sessions a day, nor do they have the time to spend 45 minutes on their warm-up, correctives, and mobility. But it's possible to include mobility and correctives in our warm-ups to save time. Here are some examples of efficient warm-ups that can you start adding into your training right away.

35 John Hansen

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36
Beach Body Abs for the Summer Season

Attach a rope to a cable tower, and move the cable to the highest pulley position. Grab both handles of the rope and then kneel down onto one knee. With arms extended over the opposite shoulder, look straight ahead and pull the rope across your body finishing the movement at waist level. Slowly bring the weight back to the start position and repeat movement.  Be sure to keep your core and abs tight at all times.

37
Men's Fitness on Twitter

Another knockout for #GGG coming? How Gennady Golovkin trained for the mega matchup against #Canelo Álvarez: http://ow.ly/5W8m30f9XMi  pic.twitter.com/1Kc4x2jBjW

38
Highlights from the 2017 Meet the Olympians

Need help achieving your bodybuilding goals? The FLEX newsletter will provide you with special offers and alert you to the latest issue hitting the newsstand!

39
Tip: Do You Really Need Olympic Lifting Shoes? | T Nation

We've all heard the term "bone on bone" before, and even though it sounds like a wimpy excuse not to squat deep or go heavy, there are legitimate orthopedic presentations where joint structure doesn't allow certain movements to take place. These are the types of issues that will never be improved with soft tissue work like stretching and foam rolling. It can actually be counterproductive to hammer self-maintenance work. It's a mismatch with the true problems, which are the joints themselves.

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Instagram post by Victor Martinez • Sep 17, 2017 at 1:55am UTC

41
5 Reasons Your Workouts Aren't Working

With the current state of the U.S. obesity epidemic, cardio certainly shouldn’t be demonized, but if your main focus is building strength and size, it shouldn’t form the backbone of your training. Steady state cardio at a moderate pace helps to build heart strength, but it also tailors your body towards type I muscle fibers – those with the least potential for growth. Your cardio training should mimic your strength training. That means the bulk of your time on the treadmill should involve intervals that feature brief periods of intense activity followed by recovery periods of light jogging or walking. The high intensity intervals allow you to increase muscle-building hormones and hit the bigger type II muscle fibers all while offering a great cardio workout .

42
10 Ways to Grow Thick and Wide

"If you’re training high-intensity and high-volume constantly, over time it adds up—even just as a mental stress standpoint," Arent explains. "In athletic literature, we know those rebounding weeks are essential for peak performance, too: Think of lifters and how they prepare for a contest; they taper to get ready for maximal effort," he says. And you don’t have to take the whole week off. You can unload and use about 50 percent of the weight you were lifting the week before, and keep your reps and sets the same. This will maintain what you’ve built. Arent also suggests mixing in some other activities that aren’t geared toward the weight room as a refresher. Or, cut your workout days in half, or hit the gym 2 days instead of 4-5.

43
3 Ways To Increase Your Pain Tolerance In The Gym

"Sure, but that's not for everyone," someone is saying right now. I disagree. Everyone can and should get comfortable with pain. By avoiding it, you are missing out on the hormonal and physique benefits that strength training can provide. No, it doesn't feel "good." But your body has the ability to withstand loads of hurt and extreme levels of fatigue. The problem is that most gym goers don't have a strategy for how to deal with the pain when it hits them.

44
Z-12™ Deep, Refreshing, Restful Sleep Formula - Biotest

The typical experience with Z-12™ results in falling into a deep, restful, uninterrupted sleep within 15 minutes of taking two capsules at bedtime, and waking up the next morning entirely refreshed without the least bit of grogginess.

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Tip: A Brand New Way to Use Your Foam Roller | T Nation

The foam roller has a tendency to move unless you remain tight and lock in your core. This creates significant rotational forces that you must resist to keep from falling off the roller. Any wiggling, cheating, asymmetrical movement, or shifting will cause you to lose balance.

46
Muscle & Performance on Twitter

Combine meditation with these five tough, total-body exercises to improve focus while you get your sweat on. http://bit.ly/2tuNHQC  pic.twitter.com/bYu4opXHEj

47
Dwayne Johnson on Twitter

Multi billion dollar industry that's much more than muscles driving the revenue. Lifestyle evolution. Watch this vid when you have a min https://twitter.com/sevenbucksds/status/909207396790108160 …

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Instagram post by Shawn Ray • Sep 17, 2017 at 12:47am UTC

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How to do 100 pushups without stopping

“Train three days a week. On Day 1, do 3–4 sets of weighted pushups for 12–15 reps. Day 2, bench-press for 3–4 sets of 8–10 reps. Day 3, do regular pushups for 2–3 sets of 20–25 or more reps. Each week, increase the load on the first two days and increase the reps on the third. You’ll get there in a few weeks to a few months.” — Kevin Neeld, Director at Endeavor Sports Performance in Sewell, New Jersey

50
Vintage Muscle - Arnold Schwarzenegger Revisits Muscle Beach

The bodybuilding legend joined a crew of fitness industry celebrities at Muscle Beach in Venice, CA, for a throwback photo shoot that paid homage to the golden era of bodybuilding.

51 Men's Fitness on Twitter
52 Instagram post by Shawn Ray • Sep 17, 2017 at 12:17am UTC
53 Imbalanced Ab Muscles: Genetic or Years of Neglect and Bad Habits?
54 How to Get Bigger Arms: 2 Techniques You Need to Know
55 Men's Fitness on Twitter
56 Instagram post by EliteFTS • Sep 16, 2017 at 11:29pm UTC
57 Instagram post by Dexter "The Blade" Jackson • Sep 16, 2017 at 11:26pm UTC
58 Golfer Paige Spiranac’s 11 hottest Instagrams
59 Men's Fitness on Twitter
60 Bodybuilding.com on Twitter
61 Team Elitefts on Twitter
62 8 Game Changing Facts about Triple H
63 The 13 best foods for weight loss
64 Shawn Ray
65 8 Nutritional Meal Delivery Services For Guys on the Go
66 Dwayne Johnson on Twitter
67 Muscle & Fitness on Twitter
68 6 Signs You Need to Change Exercises | T Nation
69 5 retro sneakers that are back for 2017
70 Men's Fitness on Twitter
71 Instagram post by Zach Even - Esh • Sep 16, 2017 at 9:29pm UTC
72 Instagram post by Zach Even - Esh • Sep 16, 2017 at 9:27pm UTC
73 Over 50s, How Often Do You Train?
74 2017 Figure Olympia Champion, Cydney Gillon
75 Instagram post by Victor Martinez • Sep 16, 2017 at 9:00pm UTC
76 Muscle & Performance on Twitter
77 Tip: The Mirror is the Ultimate Judge | T Nation
78 Watch Paige Hathaway's Fit in 5 Workout
79 FLEX Online
80 Cor-Performance Whey by Cellucor at Bodybuilding.com - Best Prices on Cor-Performance Whey!
81 Men's Fitness on Twitter
82 Mr. Olympia LLC on Twitter
83 https://www.amazon.com/
84 Beef and Vegetable Stir Fry
85 A Strongman's Guide to Shoulder Health | T Nation
86 Shawn Ray Mr Olympia Prejudging Wrap up GENERATION IRON 2017
87 What 7 elite vegan athletes eat to get (and stay) ultra-jacked
88 Rahul Maggo on Twitter
89 Progress, Lacking Areas?
90 Mr. Olympia LLC on Twitter
91 Instagram post by Flex Lewis™ • Sep 16, 2017 at 6:54pm UTC
92 The Worst Muscle & Fitness Covers of All Time
93 3 ways to sharpen your abs
94 2017 Classic Physique Olympia Champ, Breon Ansley
95 Big Meals vs. Small Snacks: What's Best for You?
96 Mr. PEC-Tacular™ on Twitter
97 The best chest workout in under 10 minutes
98 Instagram post by Shawn Ray • Sep 16, 2017 at 6:07pm UTC