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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.

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4 Unique Ways To Start Your Chest Workout

Lots of eager lifters start their Monday chest workout on the bench press, and for good reason: It's easy to go heavy, and it's a hell of a lot of fun! But when the lines start forming, there's no need to worry. Check out these four alternative starts to put a new spin on your chest training!

PHIL HEATH on Twitter

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

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

T NATION on Twitter

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

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: …

T NATION on Twitter

If today's your off-day, make it your ancillary day. Here's what that even means, brah: …

T NATION on Twitter

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

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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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.

5 Surprising Benefits of Getting Fit!

Think you know all there is to know about exercise, muscle building, and fat loss? These surprising facts may give you a whole new appreciation of the power of living fit!

16 | Educating & Outfitting Athletes, Coaches and Trainers

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

T NATION on Twitter

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

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Why There Are Less Bodybuilders Today

Why There Are Less Bodybuilders Today

Instagram photo by Mr. Olympia LLC • Sep 26, 2016 at 12:41pm UTC

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.

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

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

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

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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.

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Tap into your cardio-respiratory system for systemic-based recovery. Here's how: …

5 Essential Rules for Ripped Abs

As easy as the models and athletes in our magazine make being lean and ripped look, we’ve got to be honest, it couldn’t be further from the truth. It’s hard, it takes time, and it demands an unwavering degree of discipline. In our on-going efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.

Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

The Single Biggest Diet Mistake | T Nation

Everything from a nutritional standpoint starts in the gut. The gut contains somewhere around 100 trillion organisms, a number so huge you can't wrap your mind around it. This is why an "if it fits your macros" approach has shortcomings. Just because you can fit refined foods into your diet doesn't mean it's as good as one that creates a healthy environment for said food to be processed optimally.

Your Guaranteed Muscle Meal Plan

The stripped-down recipes in this meal plan are crafted for a caloric deficit with ample high-quality protein and a moderate amount of carbs that, when combined, burn fat, spur the growth of new muscle, and meet the recovery demands of high-intensity, anaerobic-based training. They also increase in nutritional value as the day progresses, allowing you to burn fat in the first part of the day and then direct the bulk of your daily nutrition to muscle growth.

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

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@TheRock Just laying it out last night in @BallersHBO about Truth, Trust, Friendship & living the dream the right way. Well done! #Ballers

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When you prepare properly and stay ready, good things outside of your normal day to day happen. Thank U @EmpireWorkout

Are You Overtrained or Undertrained?

So the point of all this is to encourage you to take a step back and examine what you’re doing in the gym, and honestly assess your workload. Before you so quickly label yourself “overtrained,” be sure you’re not, in fact, undertrained. And don’t be so sure that counting up the number of hours spent in the gym or the total number of sets completed will give you a good answer. I can’t even begin to describe how many unfortunate souls I’ve seen over the years who’ve spent countless hours in the gym, yet had pathetic development.

z on Twitter

@BioLayne man wasn't just a few months ago where you'd BARELY put any weights on due to injury!! Fanfuckingtastic recovery!!

How to Live With Your Girlfriend: 13 Ways to Keep the Sex Hot and Independence Intact—Without Killing Each Other

Fifty-plus years ago, the American male went to college, found a wife, then immediately jump-started a family—going straight from the dorm to the den. In 1960 the average age of marriage was 22; now it’s nearly 30. The upsides to this trend are obvious and well-documented: a longer, richer single life, more time to learn what you like (and what you don’t) in relationships, more boozy trips to Vegas. Yet there’s one sneaky catch: After years of living alone, men who do finally move in with a woman, be it a girlfriend, a fiancée, or eventually a wife, have the cohabitation skills of a 7-year-old.

Your Bodybuilding Dream

Are you delusional or realistic about your physique goals?

We Asked 20 Women: What's the Sexiest Thing a Guy Can Wear?

Well, women have some favorites, too. Not to give it all away, but you might want to shop for a sharp (tailored!) suit, and maybe think about mastering the jeans-and-a-tee look. (You can use our covers as inspiration).

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.

NITRO-TECH by MuscleTech at - Best Prices on NITRO-TECH!

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.

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

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.

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56 The 6-Move Workout to Build Bigger Legs
57 How to Naturally Burn More Fat
58 Six Perfect Post-Workout Meals
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61 Shredding Strategies
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66 Jackson vs.Wheeler
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