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Ashley Horner's Stronger-Legs Workout -

Strong women were made for leg day. Ashley Horner wants to push you out of your comfort zone and under more weight than you're used to, because she knows you've got this!

Dan, Peter & Shawn Preview the Mr. Olympia 2015

Team MD's Peter McGough, Dan Solomon & Shawn Ray preview the competition & the Kai Greene situation at the 2015 Mr. Olympia contest.

Dallas McCarver's Journey to Greatness Part 9 | Arm Workout

In part 9 of Dallas McCarver's Journey to Greatness series, we find him training arms 3 days out from his biggest show to date.

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Sagittarius Horoscope for Thursday, September 17, 2015

Thursday, September 17, 2015 - Getting down to business today takes a healthy dose of self-discipline because there's too much commotion in the air to hear yourself think. Even your workmates seem to be wandering off the straight and narrow path, beckoning at you to join them. However, you can still be highly productive if you keep your mind singularly focused on your chores. If you do have the luxury of some downtime, don't be afraid to escape into a fantasy, a good book or a movie of your own choosing rather than following the crowd.

How Many Sets is Enough

The American College of Sports Medicine Journal in 2002 published “A Meta-analysis to Determine the Dose Response for Strength Development.” Looking at the results, in a number of different studies, scientists determined advanced trainees need to perform an average of four sets to make the same gains that a beginner could make with one set. A number of studies show that high-volume, multiple set protocols cause a much more favorable hormonal response contrasted to single set protocols. Recently, science has questioned the role of the acute hormonal response and its role in hypertrophy, but a 2010 meta-analysis entitled “Single vs. multiple set of resistance exercise for muscle hypertrophy” shows the superiority of multiple sets for hypertrophy, echoing the findings of “Quantitative analysis of single vs. multiple-set programs in resistance training.”

IFBB Olympia Weekend 2015

Read the exclusive interview with Olympia promoter Robin Chang on why the Predator is not doing the O.

8 At-Home Workouts to Lose Weight and Build Muscle

There are days when the gym is the perfect respite from a long day at work. You can get in, sweat, get out, and feel completely renewed. Then there are days when the gym is one giant irritation. There are two many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Well, guess what? You can do that—and still get a killer workout in.

Best Exercises For Huge, Chiseled Hamstrings

Bring up underdeveloped and stubborn hamstrings with these exercises

Critically Acclaimed Climate Change Series "Years of Living Dangerously" Comes to Nat Geo

Correspondents will cover crucial issues like severe hurricanes, historic droughts, and the rapidly increasing extinction rate of our planet’s wildlife through emotional first-person accounts. Jack Black, Ty Burrell, James Cameron, Thomas Friedman, Joshua Jackson, David Letterman, Aasif Mandvi, Olivia Munn, Arnold Schwarzenegger, Ian Somerhalder and Cecily Strong will share their personal stories surrounding the effects of climate change.

The Best MMA Cardio 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 body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

12 Laws of Fat-Burning

No question about it,  burning fat  is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your  six-pack  will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

10 Superfoods for Super Health

The latest nutrition science research, as well as data collected from people living way beyond 80, strongly suggests what (and how) we eat has a significant effect on the quality and duration of our lives. So if you want to go the distance and keep pumping iron well into your golden years, consider incorporating these 10  healthy foods into your daily diet.

13 Arnold Schwarzenegger-Approved Nutrition Tips -

No one has a louder voice when it comes to all things bodybuilding than Arnold Schwarzenegger. Holder of seven Mr. Olympia titles and host of bodybuilding's biggest weekend sports festival that's now a runaway success on four continents, The Oak has also penned a number of hugely popular books and articles on training. But his approach to performance nutrition is less well known.

The Complete Calves Workout

You don’t need to spend forever training your calves—15 minutes or so three to five days a week should suffice, provided you’re lifting with focus and a purpose during that time. The one thing that should always be on your mind is range of motion. Half reps of calves are a waste of time, so go light at first if you need to. Just make sure you feel a stretch at the bottom of each rep; and at the top, get those heels up high so that you’re up on your tippy-toes. Arnold Schwarzenegger once said that he tried to reach the en pointe position of a ballerina on each and every rep of calf raises. It’s a painful position, being up that high on your toes, but that’s what you should be trying to achieve.

12 Foods to Remove from the Fridge Forever

Growing up, your fridge was probably always stocked with staples like milk, cheese, yogurt, pickles, and on and on. Problem is, if you haven't smartened up about the contents of your kitchen, these everyday eats could explain why you can’t seem to drop those last five pounds, or why your doc has suddenly taken an interest in your blood pressure .

8 Reasons Your Biceps Are Flat

Wondering why your arms won't grow? See what's missing from your diet and training regimen.

9 Things Guys Do That Can Give Them Man Boobs

But don’t buy stock in the bro (thanks, Kramer!) just yet. Assuming you aren’t born with a genetic disorder like Klinefelter syndrome that can cause the condition, bra-ready jugs are pretty simple to avoid if you heed the causes. Breast tissue—which both women and men possess—feeds off of estrogen hormones. While women naturally have more estrogen, and men naturally have more androgen hormones, men can easily get their estrogens-to-androgens ratio out of whack. The result: Sprouting boobs faster than your high school’s head cheerleader.

Best Breakfasts for Weight Loss

Breakfast is the most important meal of the day—as if you haven't heard that before. But what you may not know is that eating breakfast is essential for successful weight loss. "It's like putting logs on a wood-burning stove. You need that initial input of fuel to get your metabolism going for the day," says Milton Stokes, R.D., author of Flat Belly Diet! For Men . Shoot for 400 to 600 calories within an hour of waking up, with an emphasis on nutrients that will leave you satisfied for hours: protein healthy fats, and fiber. Try these popular options, designed specifically to boost calorie burn.

30 Flexy Photobombs That Make History Awesome

When our Editor-in-Chief gets bored, he plays with Photoshop and the Internet wins.

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

Explosive Power and Strength Medicine Ball Workout

DIRECTIONS: (Scroll through the slideshow for images) Have on hand two medicine balls of different weights and bounces (see specifics, below). Perform the workout once a week, on a separate day, as a supplement to your regular weight training. Rest two to three minutes between sets, except for the paired exercises (4A and 4B, 5A and 5B). Superset these lifts, resting after the second one. So you’ll do a set of A, then a set of B immediately, then rest. Repeat until all sets for that pair are complete.

Joe DeFranco's Industrial Strength Show by Joe DeFranco on iTunes

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

Phil Heath Is On Fire at the 2015 Mr. Olympia Press Conference

The Gift gives his very frank opinion on Kai Greene, who is not taking part this year.

Super Charged

eta-alanine is one of two amino acids (the other is histidine) required for the production of carnosine, a physiological buffer found in muscle tissue. Carnosine production hinges upon the availability of beta-alanine. As a result, supplementation has become popular with athletes. For example, a study completed by a team of investigators from the United Kingdom had 13 male participants perform sprint cycling over four-week and 10-week time periods. Results showed a 13 percent improvement in total work after four weeks and an additional 3.2 percent improvement over the next six weeks (16.2 percent overall). Finally, a study performed on college football players had them supplement with beta-alanine during preseason training camp and concluded that athletes who used beta-alanine experienced reduced feelings of fatigue and were able to complete higher training volumes.

The 30 Best Abs Exercises of All Time

Regardless of where you fit on that spectrum, effectively training the core comes down to the three planes of motion: frontal, sagittal, and transerve. Hitting all three with different exercises in a circuit keeps your workout intensity high, maximizes your progress toward sculpted abs, and can even lead to greater fat loss.

8 Barbell Moves to Burn Fat and Build Muscle

In a workplace where the typical nine-to-five has become a night spent at the office, we understand that time, especially in the gym, is of the essence. To accommodate for limited gym time, try one of the best techniques to jack up your heart rate and harden your body: the complex. A complex is a series of lifts combined in a nonstop, continuous movement using the same piece of equipment.

7 Ways To Give It To Her Good

You’ve played your cards well enough that the new girl you’re dating has finally agreed to come back to your apartment after a night out. Until now, you’ve held back on making a move because you didn’t want to scare her off, but you can’t wait any longer. You want her in your bed—badly. The pressure is on to make a smooth transition from first base to home plate, but what does that entail? Music? Candles? Definitely not.

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6 Weightlifting Tips for Getting Jacked

Consuming a large amount of calories is a must if you want to pack on muscle mass for a larger, stronger, more powerful frame. However, food alone won't get you to the promised land. To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.

How Trail Running Can Transform Your Body

You don’t need to charge hundreds of miles of trails like Dean Karnazes or Scott Jurek to reap the body benefits of running off-road. Hitting the trail—even a smooth gravel, dirt or woodchip path—works your muscles, tendons and ligaments (and more) differently than running on the road or treadmill. And running trails that head uphill or down…you’re not only building your cardiovascular engine, but strengthening quads, glutes, calves, and core, too.

Heal Your Heels: Plantar Fasciitis Treatment -

You're only as strong as your weakest link, and for athletes who are on their feet all day, that weak link could well be exacerbated by standing. Heel pain is a relatively common phenomenon among runners, workers who stand all day long, women who often wear high heels, obese individuals, and many others. And while you may not fit into any of these groups, it doesn't mean you're immune from a condition called plantar fasciitis.

The Protein Shake Food Truck that will Change Your Life

According to Nicholas Robinson, Quest Nutrition’s CMO, The CheatClean Machine is, “a revolution on wheels delivering the world’s best tasting protein shakes to gyms, events, and surprise locations across Los Angeles.”

2015 Olympia Live Webcast

For a bodybuilding enthusiast, there is no better place to be than alongside the thousands of fans who will fill the Orleans arena, cheering on your favorite Open & 212 Bodybuilding, Figure, Fitness, and Bikini athletes. If you can't make it to Vegas in person, you can still get it on all the action and not miss a beat, as delivers a live stream of the main events, brought to you exclusively by .

MMA Endurance Workout

Our program is designed so you'll move through exercises like a fighter through different attacks — fast and powerfully. Some exercises (particularly the isometric bench press and suspended inverted row) even mimic specific moments in fights, such as when you're holding an opponent and then must explode with a kick, punch, or throw despite being fatigued. Even if you never find yourself in a fight in real life, training your body to be powerful when tired will do a lot for your muscle gains and overall caloric expenditure (you'll get leaner), not to mention your mental toughness.

Deload to Reload for Long-Term Muscle Gains

Bodybuilding-style workouts—splitting up your training into chest, back, leg days, and so on—generally feature less frequency of training the same muscles and less weight. This kind of training doesn’t require as much deloading, because less work (per muscle group) and load (less overall weight) doesn’t result in as much stress on your joints. The harder you hit it, the more you need to quit it. (At least for a week.)

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


USC Cert + Travis Mash L2L – The blending of Olympic Weightlifting, Athlete Strength & Conditioning & an Overall experience of kicking ass and taking names as a Strength Coach. Travis & Zach bring you the most unique & exciting experience with close to 60 combined years of training experience.

Best Fruit for Bodybuilding

The problem with fructose arises when the liver glycogen levels are full. At this point, fructose gets converted to fat and that helps to increase the size of the fat cells. Since we aren't equipped with fuel gauges to tell us how full our livers are, many bodybuilders opt for avoiding fruit all together. But such extreme measures are not necessary. There are actually a few times when fruit is not only okay—it's actually helpful.

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.

Bigger, Faster, Stronger

The five sets of five reps methodology – widely known as 5x5 – was popularized by Reg Park , Arnold Schwarzenegger’s mentor and hero, and one of the best bodybuilders of his era. Bill Starr, world famous strength coach and author, has been a very vocal advocate of 5x5. Popular high school and college training methodology, Bigger Faster Stronger (BFS), has adopted this method as the nucleus of their strength program.

7 Women We Can Guarantee Will Waste Your Time

I encourage clients to test flakes and use anti-flaking techniques . If a woman flakes at the last minute on a first or second date, a great response is: “No problem; I’ll take someone else.” This often results in the woman saying something like “No, wait, let me see what I can do” followed by her schedule mysteriously clearing up.

39 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

T NATION on Twitter

Classic training method: Arnold's agonist-antagonist training. Check it out: …

7 Keys to Long Term Muscle Gains

It’s April, and by now the resolution crowd has already thinned considerably. Even if you can’t identify with the guy who starts out strong on Jan. 1 and then quits a few weeks later, you probably can identify with the ebb and flow of periods of success and periods of stagnation. There are days, weeks, months, even years when everything seems to click. Then there’s the flip side of the coin—the times when you’re hampered by injuries, lack of motivation or energy, or no clear goal.

Take Whey Protein With Training To Lose Fat and Gain Muscle

Take whey protein with training for the best physique. A new in the journal Appetite found that taking whey protein in conjunction with a strength training program will increase levels of the antioxidant glutathione. Having adequate levels of this antioxidant, which is internally produced by the body, is associated with an increase in muscle mass and greater fat loss. 

Kaged Muscle BCAA 2:1:1 at

Kaged Muscle instantized BCAA is a mixture of THREE branched-chain amino acids formulated into the most proven 2:1:1 ratio (L-Leucine: L-Isoleucine: L-Valine). The unique features of Micropure instantized BCAA include its vegan and non-allergenic source, rapid dispersion in cold water, and quickly forming a clear aqueous solution.

Big Ramy at the 2015 Mr. Olympia Athlete Meeting

FLEX Chief Content Director Shawn Perine catches up with Mamdouh Elssbiay at the 2015 Olympia athlete meeting.

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.

2015 Olympia Preview

Peter McGough, Dan Soloman and Shawn Ray Preview the 2015 Olympia.

7 Muscle-Building Protein Shakes -

When it comes to his protein shakes, fitness model Jimmy Everett goes gourmet. After all, why have a plain old shake when you can have a guilt-free milkshake? Made with "fit" ice cream, this shake takes clean indulgence to a whole new level. Whip this recipe up to keep sweet-tooth cravings at bay. Not a fan of orange and vanilla? Change up the flavor profile and create the clean, frothy shake of your dreams.

Dare2Dream: The Flex Wheeler Story 8/2015

Dare2Dream: The Flex Wheeler Story (DVD) News Release DVD Trailer : Website : Contact : Gary Phillips, Producer +61 431 912 289 Flex Wheeler Launches “ Dare 2 Dream” Brand new DVD Saturday, 8th August 2015 4 time Arnold Classic Champion and Bodybuilding legend has launched a brand new DVD titled “Dare2Dream” The Flex Wheeler Story”. The feature length documentary on his life For the first time on DVD, the Sultan of Symmetry shares the ups and downs of his remarkable life and career. Featuring previously unseen archival footage of bodybuilding’s most admired and respected champions, this DVD provides unprecedented access into the life of an enigmatic figure. In this collector’s item DVD, Flex Wheeler’s story is told by those who knew him best. Follow Flex’s journey through insights from his contemporaries Ronnie Coleman, Shawn Ray, Dorian Yates, and Kevin Levrone ; and industry insiders Peter McGough, Charles Glass, Chad Nicholls, Tony Doherty, and many more as they ‘weigh in’ on the unparalleled impact Wheeler has made on the sport that has become synonymous with his name.

49 Dexter Jackson on Periscope: "Chillin with my good friends.."

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59 How Jon Conquered Negativity And Lost Over 200 Pounds! -
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