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7 Hardcore Chest Exercises for the Advanced Lifter

Be prepared to bring it with these extreme pec-thrashers.

Monday Motivation: "Who Am I?" I AM A CHAMPION!!!! • Zach Even-Esh

"Who Am I?" I AM A CHAMPION!!!! Today gentlemen, I am honored to coach you More honored to be leading you onto the field of battle But theres another honor to be bestowed upon you And that is in the answer that comes with that question: Who am I? I AM A CHAMPION! Thats right, …

Kevin Levrone - How I See It | Episode 1

Kevin Levrone answers pertinent industry questions in his new weekly MD video series: "How I See It". In this episode, he covers the 2017 Olympia outcome, Phil Heath's social media video and why he didn't compete in 2017 but will in 2018!

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The 14 Best Biceps Exercises For Men

How to Do It: Stand with your feet shoulder-width apart and your knees slightly bent. Grab a 5-10-pound weight plate in each hand. Extend your arms out in front of your chest so one plate is on top of each hand with palms facing the ceiling—a bit like a waiter holding a plate of food. Keep your arms fully straight and locked out. Hold this position for 30 seconds.

Men's Fitness on Twitter

Use new angles with these 6 routines from Men's Fitness to build rock-solid muscle definition while working every muscle group in your body.

The 500 Workout | T Nation

Train for long enough and at some point you'll want to do something different. We all need an occasional break from the same old routine. It may be for just one day, or perhaps a week. Maybe you're on vacation or at a gym with limited equipment. Maybe you want to dedicate one day a week to unconventional training. If that sounds like you, you've got to try this.

Tip: Take This to Increase Testosterone by 24% | T Nation

However, not many of us are willing to eat the amounts of food it would take to get us to a gram of magnesium (e.g., about 10 cups of seaweed). Secondly, there's no way of guaranteeing the exact amount of magnesium you'd be getting from these foods since many otherwise nutrient-rich foods are actually nutrient poor because of variabilities in soil and growing methods.

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Visit "GENERATION IRON" to Re-Cap 2017 Arnold Classic Europe Results! @GenerationIron

Today's Workout

Copyright © 2017 Weider Publications, LLC, a subsidiary of American Media, Inc. All rights reserved.

30-minute big back workout

Add more width and thickness to your entire back with this quick back session.

Tip: Eat Oatmeal Cookies, Build Muscle | T Nation

People are strange, especially bodybuilders and gym rats. Tell them to have some oatmeal with protein powder, a handful of nuts, and a little fruit for breakfast and they'll do it. After all, that's about the best breakfast you could eat if you like muscle.

CrossFit for Meatheads | T Nation

The barbell work will range in terms of volume and intensity. Some days you'll work up to maximal loads; others you'll stay sub-max. On three of these days, you'll do conditioning after your strength work that will complement your lifting. The lifting will actually potentiate your conditioning work, which is what we're going for. This is considered a "contrast method." The conditioning portion will double as accessory work.

Tip: The Coffee That Enhances Performance | T Nation

Be aware, though, that non-Dutched cocoa doesn't mix well. You either have to add a little fat – ideally coconut oil – to help dissolve the cocoa, or go without the fat and just keep swishing it around in the cup before you take a sip.

Tip: Do This Before Leg Day | T Nation

The goal of your warm-up should be to prepare you for your workout by priming the central nervous system and primary movers, as well as increasing core temperature. It's also possible to include mobility and correctives in your warm-up, and do it all in 15 minutes or less.

The Best Women's Abs on Instagram in 2017

Weekend is here! And what's up with this @bombshellsportswear Outfit . This weekend with holiday Labor Day in US or just a regular weekend overseas many will be having some cheat meals or some drinks. But that doesn't mean you should slack on your training! If you go outside your plan add some cardio it's not the end of the world! Just sweat it out! And move on! You really screw up your journey when you slip up and you fail to correct it! And God knows how much I freaking hate being chained on a stair master or similar! DO YOUR CARDIO OUTSIDE another big component pushing you to fail in your journey is you are not having FUN with it! So please get creative!!! Here's the cardio routine: -3 scissor lunges to squat -Stair crossed lunges 10 steps each leg -Push up to jumping squat 20 reps *rest 30 seconds to a minute depending on your capacity and repeat for 5 rounds ••••••••••••••••••••••••••••••••••••••••••••••••• #empower #fitgirl #cardio #hiit #selflove #fitspo #abs #fitspiration #beachbum #strongnotskinny #strongwomen #women #workoutmotivation #workout #shredded #fitness #happiness

Muscle & Performance on Twitter

Pimp your muscle-building plan with these man-sized movements for beastly size:

13 Tricks for Perfect Exercise Form | T Nation

A cue is just a short prompt or phrase that quickly reminds you of good exercise form. If you're not thinking about following the right cues when lifting, you might not be getting the most out of your training. Here are 13 of the most bang-for-your-buck technical cues.

The 10 Best Abs Exercises for Beginners

Give the situps a rest, champ. If you really want an impressive six-pack (and you already have the nutrition down), then these moves are the ones you should take to the gym.


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Blow up your forearms in four weeks

Sure, every guy is always working hard using the best exercises for sculpted six-pack abs . But when winter comes and all those long-sleeved shirts come out, all that hard work goes undercover. Fortunately, you can always roll up your sleeves—and that means showing off your big, ripped forearms. They're one of the few muscle groups that get attention year-round, and since they’re all anybody will be able to see for the fall and winter seasons (without getting to know you better first), it makes sense to invest in them. Another FYI: 25 women on the sexiest body part on a man.

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Tip: Track Your Results or You Won't Get Results | T Nation

Newbies and lifters who can't make gains anymore have something in common. Take a look.

Tip: How To Do a Handstand | T Nation

One of the most important things to know before kicking up away from the wall is how to fall. If you kick up too hard and freeze in a panic things are going to go tits-up real quick. The easiest way to bail is to "cartwheel" out of the movement. It never hurts to practice a couple cartwheels before you kick up and try to stick your handstand.

"This Ain't The County Fair!" | Underground Strength Gym

"This Ain't The County Fair!" | Underground Strength Gym

The best running workouts to increase speed and endurance

Why it works: “Fartleks—meaning ‘speed play’ in Swedish—are meant to increase your aerobic capacity and general conditioning,” Bradshaw says. The workouts comprise periods of fast and slow pacing, and, depending on how hard you’re working, they can actually stress both anaerobic and aerobic systems. “This routine will help you learn how to switch gears and recruit different muscle fibers, which is especially helpful for competitive long-distance athletes,” Bradshaw says. Fartleks are ideal for marathoners, for example, because these workouts will help them cope with rough patches during races and hard training days. The shorter the run period, the faster your speed should be. Note: You can complete this type of running workout the day after you’ve done a long-distance or recovery run.

Sagittarius Horoscope for Monday, September 18, 2017

Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”

Tip: The Worst Time to Stretch | T Nation

Properly preparing the mind becomes a key component when priming the body for maximum output. A TDW ensures that you're laser focused so you can squeeze the most out of your workout as soon as it starts. As a bonus, it can also determine if you need a longer warm-up if your nervous system is a little overworked.

10 Superfoods for Super Health

You may not appreciate the way it makes your breath smell, but the health benefits of including garlic as part of your regular diet far outweigh any odorous drawbacks. That's because garlic can help thin the blood, which can be helpful in the prevention of heart disease, such as heart attacks and stroke. It has also been shown to improve joint health and increase absorption of iron and zinc. In addition, studies have found that phytochemicals in garlic can stop the development of carcinogenic chemicals in the body.

14 prebiotic foods you should be eating

This one’s probably unfamiliar, unless you have an abuela with a culinary streak. Commonly known as Mexican yam bean or Mexican turnip, jícama is a root vegetable composed of about 80-90% water. It’s high in carbohydrates (in the form of dietary fiber), but what’s special about jícama is that its fiber is infused with oligofructose inulin, which has zero calories and doesn't metabolize in the body. The inulin balances your immunity, helps increase the absorption of calcium from other foods, and has a prebiotic role in the intestine by promoting “good” bacteria growth. Because it has a very low glycemic index, jícama is a great food for weight loss, too.

Carb Loading 101

Let's summarize some contest-prep guidelines for calories, protein, carbs, and fat : Total calories should not be reduced below that which produces one to two pounds of weight loss per week. Six weeks or so out from contest day, you’ll want to reduce weight loss to one pound per week to save muscle. Protein should range between 1–1½ grams per pound of body weight. Carbohydrates should stay as high as possible while keeping protein in the ideal range and still allowing one to two pounds of weight loss per week. Resist the temptation to cut carbs too low. Fat can make up the rest and should fall between 15–20% of total calories. If this is your first contest, give yourself a week for every two pounds you think you’ll need to lose.

Juliana Malacarne: She's Got Legs

“The squat is the very best exercise for building your legs and butt. I wouldn’t feel like I had a complete leg workout if I didn’t squat.” They were famous long before she became an Olympia champion. In fact, for the first five years of her career Juliana Malacarne stood on a pair of legs that made her, well, stand out, even as she was placing in the bottom half of all but one of the 11 shows she entered in for the IFBB Pro League. In 2012, a new division called women’s physique was introduced and that year’s inaugural New York Pro Physique proved to be the perfect platform for Malacarne to showcase those full, shapely legs, as well as the rest of her considerable talents. The Brazilian-born beauty now has a record seven wins, including two Olympia Women’s Physique Showdowns, and Malacarne and her famous legs have walked into the record books as the most decorated women’s physique competitor to date. “People think you have to train heavy to develop your muscles, but the amount of weight you use has to be just right. It can’t be too heavy, and it can’t be too light that you’re not working hard enough.

Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

Top 10 Natural Anabolics for 2017

Anafuse is so potent (and re-ordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and re-order rate on this anabolic has been so stellar that is on pace to become one of the best selling supplements ever. Certainly worthy of its No. 1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .

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We are Proud to be Partners with "Make A Wish!" Join us November 4th at NPC Shawn Ray Hawaiian Classic! Register Now at: SRHawaiianClassic

Men's Fitness on Twitter

The 'T2' crew is back to together. He'll Be Back: Arnold Schwarzenegger's new #Terminator movie set for summer 2019:

Tip: Pre-Activation Drills for Strong Glutes | T Nation

It's not that one is actually harder, but it's harder for many people to recruit the glutes when doing them. Stick with the "easier" movement until you can really get your glutes firing. For each exercise, the number of reps will be low, just enough to wake things up. Just really emphasize the glute squeeze at the top of each movement.

Tip: Rub This On For More Reps | T Nation

The scientists weren't sure how capsaicin affected the lifters like it did, but they had some ideas. They first thought it might have something to do with capsaicin's analgesic effect, thinking that if the exercise didn't hurt, it allowed the lifters to eke out a few more reps. Another theory was that capsaicin stimulated muscle fibers, or that maybe it stimulated the central nervous system.

The 8 Best Ways to Improve Your Squat

Try different bar positions on your back.  If you have a higher bar position – right at the base of your neck – you will need to have good mobility in your upper back, hips, and ankles to be able to keep your torso vertical during the squat .  If you don’t have this mobility and you are weak, you will more than likely tip forward as you descend into the bottom of the squat.  It is simple physics. The longer the distance from your hips to the bar (high bar position = increased moment arm), the greater the torque at the hips.  If you have a lower bar position (around mid-trap) and slightly wider stance (slightly wider than shoulder width) – you will decrease the distance from the bar to your hips (shorter moment arm) and you will have better leverage. This might allow you to stay more vertical when you squat if you have good core stability and enough hip mobility. Play around with the bar position to find the one that works best for you.

The Power of Raw Food

Hey, Muscle & Fitness: I want to include more raw food in my diet. Can it help me stay lean and build more muscle? —Brandon G., San Francisco, CA While going 100% raw (which means steering clear of any food heated to about 115° or more) can be daunting, you can certainly beneft from including more uncooked foods in your training diet. For starters, loading up on raw fruits and vegetables will flood your body with a larger dose of vitamins, minerals, and antioxidants, which can improve muscle recovery and strength. Most raw veggies are also low in calories and high in fber, which can be a boon to guys trying to slim down. More good news for your six-pack: Harvard scientists recently determined that cooking increases the amount of energy your body absorbs from food. That’s because cooking food performs some of the digestion for you, so your body doesn’t expend as much energy in the digestive process. If you’re looking to cut weight, the total amount of calories gleaned from raw spinach or beef tartare could very well be less than from the same portion of cooked spinach or hamburger.

Lean Mode by EVLUTION NUTRITION at - Best Prices on Lean Mode!

I take it daily. It seems to help with suppressing appetite. I already have a decently high metabolism and am fairly lean so I haven't noticed much of a shift in that regard due to this supplement. Also I exercise about 4-5 times per week pretty intensely and I take their preworkout so I don't know what effects this supplement is actually adding to the performance aspect of things because I'm already taking the pre-workout. I do know that it doesn't bother my stomach or make me feel queezy like some other "fat burners" do...

Extreme Stretching

Another theory proposes that expanding the fascia (the layer of connective tissue tightly surrounding muscles) will foster growth by literally making room for easier expansion. Some bodybuilders, including Heath, regularly get deep-tissue massage in part to loosen their fascia, but another way of doing this is via static holds. In fact,  when this technique was first popularized in the ’90s by trainer John Parillo, it was called fascia stretching. The originator of Doggcrapp, Dante Trudel, credits Parillo for originating what he calls extreme stretching. David Henry, a DC adherent for years, did extreme stretching as part of every workout.

4 things you must do to achieve 7% body fat

Your protein should come mainly from animals and must be extra lean. Skinless chicken breast, fish, and lean cuts of beef should be your go-tos. Your carbs should be mostly starches, such as potatoes, sweet potatoes, and rice. You can also eat whole fruits, but only one to two pieces a day. It’s not that fruit isn’t healthy, but, as Alvino says, “in order to get down to single-digit body fat, you want only enough fruit to fill your liver with glycogen. Any extra fructose can slow fat burning or encourage fat storage.”

5 Ways to Burn Body Fat Without Cardio

Use lighter weight than you normally would when lifting for strength or mass in traditional fashion. And don't go to failure on each set, as this causes too much fatigue and likely won't allow you to complete the circuit. Choose a weight that will leave you 2-3 reps short of failure. You'll be able to gain strength and size with this rep range once your endurance and cardiovascular fitness improve.

Instagram post by UndergroundStrengthGym • Sep 27, 2017 at 9:33pm UTC

The 13 best hamstrings exercises of all time

How to do it: Lie down with your back, palms, and feet flat on the floor, knees bent. Bring one leg off the floor. Keep the knee bent and flex your toes toward your head. Hold this position as you press your working leg’s foot into the ground as you raise your hips, evenly, toward the ceiling. Keep your back straight, and engage your glutes at the top of the movement to prevent your lower back from sagging. Hold at the top for a 2-second count, then lower and repeat. Complete all reps for one side, then repeat on the other.

The workout plan to get six-pack abs in 6 weeks

The program runs six weeks—Weeks 1 and 2 are done as shown here, but in Weeks 3 and 4, make sure you reduce the number of reps per exercise to 8–10 and increase the rest to 45–60 seconds. In Weeks 5 and 6, reduce the reps to 6–8 and increase the rest to 60–90 seconds.

The beginner's guide to counting macros

For guys trying to build or maintain muscle and keep body fat in check, Perry recommends anchoring your protein first in that range, then fine-tuning carbs and fat from there. Why? Protein is what controls hunger. If, say, 40% of your daily calories come from protein, you’re less likely to be hungry no matter your overall calorie count, he explains. Plus, focusing on high protein versus lower carbs is what helps make low-carb diets so effective for weight loss, a study in Physiology & Behavior found.

Top Secrets From the Pros

This is the good stuff. These are the things that they do that you probably don’t do. We’ve assembled the 40 most unique training tips from 40 pro bodybuilders, champs who span more than a half-century, from first Mr. Olympia Larry Scott to fast-rising current superstars like Justin Compton. Though rarely performed or discussed, these exercises, techniques, and set-rep schemes helped grow a tremendous amount of contest-winning muscle, and they can be incorporated into your program to generate similar gains. There’s no need to hack into any networks. We’ve got the secrets.

11 essential pushup variations for beginners

This humble muscle-building exercise trains the muscles in your chest, shoulders, triceps, and abs. Add the slightest tweak and that burn can quickly shift from a killer chest pump to a brutal ab ripper. While there are countless variations—some of which require near-superhuman strength—these modifications are suitable for both beginner and intermediate athletes.

The 12 Foods You Should Always Put On Your Grocery List

Skirt steak is good if you’re in a hurry, but our chefs say that a two- pound tri-tip—a cut that’s as flavorful as rib-eye but not nearly as expensive—is the way to go for a meal that feels more like an event. Plus, it yields great leftover options for salads or sandwiches. “When I’m thinking big picture, I do tri-tips,” Hatfield says. “I’ll roast a couple at once.” Humm suggests finding a butcher who will Cryovac-seal them. “The great thing about steak is it can hold for about two weeks in your refrigerator when it’s vacuum-sealed. It’s better than freezing it, and it actually benefits the beef because it gets more tender.”

2017 Olympia Pump Up Room: The Women

Get a backstage pass to the 2017 Olympia!


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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 7 Ways to Burn Fat Without Losing Muscle
52 10 supersizing workouts to do on back day
53 The 15-minute full-body HIIT workout to burn fat
54 More Inspiration from WWE Star John Cena
55 Can too much protein make you fat?
56 9 Ways to Cut Water Weight and Reveal Your Abs
57 We Asked 20 Women: What do you think about guys who have tattoos or piercings?
59 Here’s How to Make The Rock's ‘World Famous’ Pancakes
60 Add One Inch to Your Arms in One Month
61 Creating an X Frame
62 6 Things You Should Do After Every Workout
63 The best cold-weather fragrances of fall 2017
64 10-Minute Blast for Powerful Triceps
65 White Potatoes vs. Sweet Potatoes for Bodybuilders
66 7 Mass Building Tips for Beginners
67 2017 Olympia Expo Booth: Phil Heath
68 2017 Olympia Pump Up Room: Classic Physique
69 Trainer Q&A: Should I be sore after every workout?
70 AN IRON WILL & Why We Must Fight Comfort • Zach Even-Esh
71 Shock Your Chest Into Growing
72 Jazmyn Simon on Twitter
73 How to Use 100-Rep Sets to Fast-Track New Gains
74 Tip: Warm Up Fast and Kill It | T Nation
75 10 Best Ways To Lose Weight Faster
76 The Navy SEAL workout to blow up your arms
77 Tip: How To Do a Handstand | T Nation
78 Ron Ray on Twitter
79 Kai Greene on Twitter
80 Aesthetic Training: Shoulders
81 Tip: Pain vs. Discomfort vs. Progress | T Nation
82 Flex Wheeler on Twitter
83 Muscle & Performance on Twitter
84 Dwayne Johnson on Twitter
85 Men's Fitness on Twitter
86 Tip: A New Way to Do Chest Dips | T Nation
87 Things About Me
88 Going To Gym
89 Tip: The Coffee That Enhances Performance | T Nation
90 Why Are Some Lifters More Explosive? |
91 Petr Šebesta on Twitter
92 Wynton Mohorn on Twitter
93 FLEX on Twitter
94 Men's Fitness on Twitter
95 Kai Greene on Twitter