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2016 Fit Squad 8-Week Challenge

3 Ways to Add Strongman Training into Your Workout

Pump up your workout by trying the same moves—if not the same weights—as the world's strongest men.

What To Look For In a Protein Powder

Protein advice from the company that reinvented it.

WATCH: Jim Wendler's UGSS Introduction — Earn the Barbell, Training Philosophy, and Industry Trends

This video is Jim's full 20-minute introduction to his UGSS presentation.

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How To Gain Weight

The reason you keep hearing the same advice is because putting on some pounds is really a simple matter of consuming more calories than you burn. Now, we all know at least one person who has made the mistake of eating a lot more than necessary, not exercising, and packing on lots and lots of excess fat. That's not what we're here to do. We want to give you the tools so you can eat just enough calories to put on some muscle, but not enough to put on a lot of excess fat.

PHIL HEATH on Twitter

#NowPlaying Hit 'Em Up - Single Version (Exp… by 2Pac  @MuzikConnect #ConnectSmarter

Tip: Add a Booster Workout to Your Week | T Nation

This is another way of thinking about ancillary days. Read T Nation every day and you're bound to find a dozen new things you'd like to try. But when? You don't want to mess up your current training program by tossing in too much. And you don't want to "waste" a workout learning a new pull-up variation or experimenting with a new hip flexor stretch.

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Don't do "straight" sets. Get stronger and more jacked by varying the weight, like this: …

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Get explosive. Doing the same old lifts at the same speed won't cut it. This will: …

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5 bench press strategies you're not using but should: …

My Six Favorite Mass Exercises

Let's get right to the guts of the matter. I could run through my list of favorite workouts, principles, techniques and combinations of exercises, but it all comes down to one basic old-fashioned “best” exercise for each bodypart, without which you cannot reach your maximum mass potential. That exercise is not the only one in the workout, but it’s the foundation movement. It works more of the muscle harder, heavier and more thoroughly than any other. Not every workout has to start with one of these favorites, but your training program should be designed around them.

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If her traps are bigger than yours, consider using this exercise: …

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Strengthen your core to keep your back from rounding during squats and deads. Try this: …

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Built traps are an obvious sign of strength and power. Build yours like this: …

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

Top 5 Shoulder Training Mistakes

All delt heads do not work equally, and the one that typically carries the heaviest load is the anterior. Your front delts are not only primary movers during overhead presses, they’re also secondary movers during chest and triceps workouts, helping during presses and dips. If you’re doing front  raises in addition to a lot of shoulder, chest and tri compound lifts, you’re likely overworking your front delts. This is especially true if you train chest and shoulders in the same workout or on consecutive days.

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15 | Educating & Outfitting Athletes, Coaches and Trainers

Educating & Outfitting the World’s Strongest Athletes, Coaches and Trainers

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The calf machine isn't just for calves. Try it for traps. Details here: …

Instagram photo by Mr. Olympia LLC • Sep 26, 2016 at 3:51am UTC

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Are you Committed or Interested. Don't Talk about it, BE ABOUT IT. #UndergroundStrengthGym #Manasquan #Edison

Arnold's Bench Basics

This isn’t the ideal way for bodybuilders to bench press. As you lift the bar, think about pushing your shoulders forward and squeezing your pecs together at the top of each rep. This increase in range of motion is fairly small, but it’s nonetheless significant: It prevents you from using your triceps too much at the top and keeps maximum tension on the pecs. Locking out your elbows will do little for you as a bodybuilder. Powerlifters also adjust their grip width on the bar (wider or narrower) according to what allows them to lift the most weight. The grip width used by bodybuilders will vary depending on individual proportions, but you need to make sure the pecs do more of the work. With too narrow a grip, you end up working the triceps rather than the pecs. I suggest keeping your bench-press grip outside shoulder width for maximum pec development. Another key benching technique for powerlifters is keeping the elbows in tight to their sides to increase power output. For bodybuilding, keep your elbows out to your sides, to the point where your upper arms are about perpendicular to your torso.

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Men's Fitness Look Great Awards: The Best Grooming Products of 2016

Our picks for the top products to lather, scrub, shave, and smooth your way to the freshest you’ve ever felt.

Beginner's Training Tips: Get Your Carbs

You can keep body fat levels down by performing short low intensity cardio after weight training. The cardio only needs to around 20 minutes long performed 2-3 times per week after training at a heart rate of 130-140 beats per minute. In other words, the intensity should be to the point where you can hold a conversation but not easily. It’s important that you perform some cardio to keep fat oxidation (burning) pathways open without going overboard with it as this too much cardio will also impede muscle gain.

Bodybuilder's Guide to BCAAs

Before creatine, arginine and whey protein ranked supreme as popular bodybuilding supplements, the branched-chain amino acids were the hot ticket for bodybuilders. Today, BCAAs are back on the must-have list of supplements because bodybuilders have found that they work well to enhance muscle growth, strength, energy and even fat loss. If you’re not using them, here’s your guide to why you should.

Tip: Add a Booster Workout to Your Week | T Nation

This is another way of thinking about ancillary days. Read T Nation every day and you're bound to find a dozen new things you'd like to try. But when? You don't want to mess up your current training program by tossing in too much. And you don't want to "waste" a workout learning a new pull-up variation or experimenting with a new hip flexor stretch.

Instagram photo by Mark Dugdale • Sep 22, 2016 at 9:24pm UTC

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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

Instagram photo by Shawn Ray • Sep 24, 2016 at 7:18pm UTC

The Top 30 Muscle-Building Foods

Fermented dairy products like kefir are a little-known magic bullet for muscle building. Kefir is the perfect addition to any muscle-building blender bomb, providing distinct nutritional advantages over water or regular milk. If you usually use water in your shakes, 1 cup of kefir will add 150 calories to your diet. Compared to regular milk, kefir will allow your meal to be more easily digested due to the presence of probiotics (up to 10 billion good bacteria per cup). These healthy bacteria will help keep your digestive track running at peak condition so it can break down and assimilate a maximum amount of calories and nutrients from your meals.

H2O for the Bodybuilder

As an athlete or a healthy person—you know soda is not the best choice for a beverage, but drinking plain water sometimes seems more like a chore rather than the right thing to do for your body. More and more people today are “hooked” on diet sodas and carbonated beverages than ever before. Bodybuilders on a contest diet like to drink it, as the carbonation keeps them full and they like the taste better than plain water. It also feels like a treat to have a diet soda in a world of plain, unseasoned contest foods. But not only can diet sodas hinder weight loss and upset your digestive process, they can also prevent your body from ridding itself of excess water. The hardest part of getting on the “drink water” bandwagon is getting of the soda roller coaster. Rather than going cold turkey and moving straight to plain water, I have a plan that I use with many athletes and clients that either have difculty getting enough fluids in or for those trying to kick the habit of carbonated drinks and sodas. If you are used to drinking diet soda and carbonated beverages, the easiest way I’ve found to kick the habit is to wean down.

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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

31 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

Kai Greene on Twitter

It's Here!! #SavageRoar x #CottonCandy !!! NOW AVAILABLE!! Exclusive Flavor!!! Save 10% using code - CANDY10

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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

Sagittarius Horoscope for Thursday, September 22, 2016

Thursday, September 22, 2016 - Luckily, you're able to express yourself assertively today without being overly aggressive. Mercury's direct turn helps you to consider how to put your best ideas into motion to accomplish your ambitious goals. Nevertheless, it's a delicate dance between going for what you want and coming on too strong. Navigating your way through this minefield of emotions requires ongoing vigilance; applying the right amount of passion to your message could be a challenge now. Speak softly and carry a big stick.

When it Pays to Lie

Men who win multiple Mr. Olympia titles often make a lift their own. For Dorian Yates, it was underhand barbell rows. With his parking-lot lunges, Ronnie Coleman has turned an activity previously associated with aerobicizing into a supreme test of strength and endurance. Arnold actually popularized more than one lift, including the press named after him, but lying side laterals is the only one to fall into obscurity, and for no reason other than indolence. You don’t need a parking lot or a barbell loaded with plates. You can do them in most gyms, even most home gyms. What’s more, they stress side deltoids in a manner no other lift can. It’s time to resurrect the lying side lateral.

Curls Curls Curls!

When it comes to building sheer mass, there is no better exercise than the barbell cheat curl. I would start the movement with a barbell at thigh level, shoulder-width grip, and nudge it into motion with a slight “kick” from my body. I’d choose a weight that was too heavy for me to curl using strict form, but not so heavy that I had to rely solely on body English to get the weight from point A to point B. The idea behind cheat curls is to get the barbell past your sticking points and let your muscles get stressed fully at the points where they would normally find the exercise easy. Because you’re stronger during the negative phase of a lift, the heavier weight used for cheat curls also lets you work the biceps during the all-important downward half of the movement.

Kevin Hart: The Comic Who Became a Colossus

It feels a little ridiculous to say this about such a hard-working, high-energy guy, but Kevin Hart is remarkably Zen. Case in point: Asked about hosting the Oscars, a gig his name has come up for but that hasn’t been offered to him, he simply says: “They’re in my sights, you know? Is it going to happen tomorrow? No. Is it going to happen? Yes.” He’s not worried. And he won’t get bogged down in speculation over who might get it instead—not because he’s scared about pissing anyone off, but because he truly doesn’t see the point. Hart doesn’t waste time on bitterness, even when he has every right. “I don’t hold grudges,” he says. He has even reconciled with his father. “The most important thing my mother, rest in peace, taught me was, ‘Look, life goes on with or without you. Being angry does nothing.’ ” It’s like he lacks the one thing that unites almost all comics—demons.

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Got a change to try out Mocha Cappuccino Swirl and Vanilla BDay Cake thnaks to MT and their generous promo. The flavors as usual from MT are awesome Vanilla BDay Cake tastes well like cake, not to sweet, just right. I dont drink coffee at all but the Mocha Swirl might change that, when drinking it i pick up a caramel taste with a nice not overpowering coffee after taste. MT obviously knows what they are doing when it comes to flavoring products. This is very enjoyable to drink in just water and even more amazing in milk. Love the profile on this product high protein (30g) coming mostly from whey isolate resulting in low fat (1.5g) and low carb (2g). The 3g of creatine is a nice addition to the protein helping with cell volumization and recovery. You also get 100mg of digestive enzymes making this protein very easy on the stomach. Taste great, great profile, priced well ( and usually sales or promos on it) definitely worth checking out if you are looking for a new protein supplement to try. Theres a reason NitroTech has been around for a while.

8 Best Low-Carb Diet DIY Protein Bars, Bites, and Balls

To avoid giving in to snacking on the nearest junk food, ripped guys know they should have healthy grab-and-go snacks on hand at all times. This will help keep your muscles fueled and make sure your body gets the nutrients it needs to stay in top shape. While bars are the obvious answer, many of the ones you find on supermarket shelves have upwards of 20 grams of carbs a pop. And while that's not necessarily a bad thing—especially when you're eating them before or after a workout—if you're following a low-carb diet or just want a lower-carb snack option, those aren't the best bets. So, here are 8 low-carb diet bars, bites, and balls that you can whip up yourself in no time all with fewer than 20 grams of carbs each—some with far lower than that amount! Part of the benefit of making them yourself is that you can create smaller portions than you'd get in a package, allowing you to really customize your carb intake. (Because really, who is going to save half a protein bar for later?)

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.

On Trial: Front Barbell Shrugs vs. Behind-the-Back

For balanced traps developed from all angles, include both versions in your trap-training program. To build bigger/higher upper traps, the barbell shrug to the front is the winner. To build thicker traps and to hit the middle portion of them, the behind-the-back barbell shrug is a better choice.

25 Foods You Shouldn't Eat

Right now, you probably have about 17 cans of soup stacked in your pantry or cupboards from the last time they were on sale for $.99. Yes, they’re cheap. Yes, they’re convenient. Yes, practically a monkey can open and cook them. But, no, you shouldn’t be eating canned soup on the regular. The infinite shelf life should be your first clue that it’s terrible for you, and has enough sodium to sky-rocket your blood pressure. Most are so processed, nearly all of the nutrients and health benefits have been zapped out.

Hardcore Contenders

We celebrate five of those men, five men who trained the hardest in pursuit of the Sandow only to have it escape their grasp. It may be more instructive to examine their workouts than the workouts of those who beat them, for these five, whose Olympia journeys span more than three decades, simply tried harder. They trained with greater intensity, sometimes longer, often heavier, frequently smarter, but always they drove themselves toward bodybuilding’s summit. Forget that they didn’t make it. Only one man each year does. We celebrate the quest.

The Facts (and Fiction) on Fat Loss

At some point, you just have to set the record straight and debunk all the nutritional myths floating around out there. But here’s the catch: some of those so-called myths are actually true! But which ones? To help you make sense of all the confusing rhetoric going back and forth, we’ve compiled 10 of the most common fat-burning quandaries and sought to apply one of two simple labels to each: fact or fiction.

The 6-Move Workout to Build Bigger Legs

If you’re looking to boost your performance in the gym or on the field, the legs are a great place to start and we have some great ways for you to do it. This workout will help build you from the ground up and give you a boost in power in your legs.

How to Naturally Burn More Fat

Of course, interleukin-6 won't be a weight-loss magic bullet if you aren't on a healthy eating and exercise plan. To maximize the benefits of your already-healthy lifestyle, studies show that you may be able to increase levels of the chemical by focusing on the lowering or ‘eccentric’ motion when you lift weights . Try to release for 3 to 5 seconds on each repetition to maximize the results.

Six Perfect Post-Workout Meals

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

The Rock and Kevin Hart Share Videos From The Set Of 'Jumanji'

Yesterday, Dwayne Johnson dropped some behind the sences video from the set of Jumanji. It appears that only a few days into filming, he's already having a great time on set.

The 25 Most Effective Workout Finishers for Your Abs

The following 25 workout finishers do all of the above. And if you really want to put your abs into overdrive, work in more "single-arm pressing, pulling, hinging, and squatting exercises after your main lifts to tax your core and even out discrepancies in your movement patterns," Holder recommends. Ready to get after it? Pick any of these finishers to top off your workouts; rotate through a few of 'em and you'll see the results.

Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

51 on Twitter
52 Why Saying F*** Benefits You
53 5 Easy Steps to Drop Body Fat
54 Jackson vs.Wheeler
55 5 Rules for Building Bigger Triceps
56 2016 Olympia Fitness & Performance Weekend
57 The Perfect Breakfast Sandwich Recipe for Fit Guys
58 The Arm Alphabet
59 Mass Building Moves for a Lagging Chest
60 T NATION on Twitter
62 50 Ways to Become a Better Man
63 8 Great Foods to Eat Before and After Your Workout
64 HiThere!! on Twitter
65 Instagram photo by Shawn Ray • Sep 24, 2016 at 6:39pm UTC
66 11 Ways to Fix Shoulder Pain
67 3 Reasons You're Not Ripped
68 11 Reasons Why You Can't Lose Your Back Fat
69 Biolayne | The official website of Dr. Layne Norton
70 Shawn Ray Interview: I Was Right About Kevin Levrone's Olympia 2016 Comeback | Iron Cinema
71 7 Training Rules You Shouldn't Break
72 Mr. Olympia LLC on Twitter
73 Weekly Twitter Giveaway Terms And Conditions
74 4 Moves For Bigger Traps
75 PaperBoi Fan Account on Twitter
76 Charlie Flood on Twitter
77 Eric Garlinger on Twitter
78 Jeff Swanson on Twitter
79 Sean Hyson on Twitter
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81 Dwayne Johnson on Twitter
82 Who’s the Greatest?
83 Hidetada Yamagishi on Twitter
84 Jim Smith on Twitter
85 Arnold Classic Europe 2016 - Full Friday Press conference
86 Head and Shoulders Above
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90 Mariusz Pudzianowski on Twitter
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