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Surviving a Pec Tear

Seven years ago while benching 500 pounds, I experienced a partial pec tear to the muscle belly near the attachment to the pec tendon. These are the techniques I used to recover and the exercises I perform to safeguard my pec from ever tearing again.

Fuerza: A Female's Guide to Strength & Physique

Get Fuerza: A Female's Guide to Strength & Physique, now at the special pre-sale price of $27. Presale eBook copies will be delivered on Friday, August 25th at 9am PST.  Marisa Inda has over 25 years of training experience in Gymnastics, Bodybuilding and Powerlifting. As the reigning IPF World Champion and All-Time Total World Record Holder in the 52kg class, she is one of the most accomplished lifters in the world today. Not only is her strength amazing, she possesses a near stage-ready physique and has appeared on The Ellen Show performing her 'Dancing Pullups' routine, all at over 40 years old and raising 2 children. In Fuerza, Marisa shares with you from her decades of experience about her background, physique training, nutrition, cardio, calisthenics and strength training. Each topic is explained in depth and features programming samples. Fuerza also contains five 12 week programs covering Beginner Powerlifting, Physique, Intermediate Powerlifting, MomStrong (Physique, Powerlifting, Calisthenics and Cardio combined) and the exact program that Marisa used to break the All-Time World Record. 

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1
Bodybuilding.com on Twitter

This timeline is where you’ll spend most of your time, getting instant updates about what matters to you.

2
Floyd Mayweather Jr. Defeats Conor McGregor by 10th-Round TKO to End Career 50-0

In the ninth round Mayweather hurt McGregor, who was then on wobbly legs and looked absolutely exhausted. The Irishman somehow managed to make it out of the round, but he was almost out on his feet. In the tenth stanza Mayweather picked up where he left off, and stunned McGregor yet again with another hard right. The 40-year-old began to rain blows on McGregor, who was flailing and not returning any punches. After a sustained barrage of shots, referee Robert Byrd jumped in to stop the fight with 1:05 gone in the round.

3
PRE-KAGED by Kaged Muscle at Bodybuilding.com - Best Prices on PRE-KAGED!

I have been bodybuilding for a year now and bought a shirt from jay cutler and he sent a sample of his legend pro pre workout and was blown away first time ever trying a pre workout i was hooked I did some research and decided kaged muscle was my best option i bought the pre, bcaa, and creatine My routine is first thing when i wake up pound the bcaa and creatine eat a bowl of shreaded wheat ceral 2 hrs later eat again 7 egg whites banana 1/2 cup walnuts 2 hrs later take my pre kaged and workout and when i returned from the gym toke my creatine and eat 1/2 cup white rice and 3 tablespoons of Jif peanut butter 3 hrs later eat 2 eggs 3 egg whites and 2 tablespoon Jif on fiber one brownie 6 out of 7 days a week I was trying cut fat and gain muscle i also do 2 to 3 spin classes a week after 3 weeks i am very pleased with the results i hope my review helps

4
The Best Way to Build Your Butt | T Nation

With the split squat, there are a few cues to remember. For one, if you're doing these with the rear leg on a bench, think about the knee of that leg going down and back as you keep the weight on the heal of the planted foot. This will help you load the glutes instead of getting too much knee flexion on the planted foot, which loads the quads more. Also make sure and use iso-holds at the end of each set for about 10 seconds, only coming about three-fourths of the way back up. This will really torch the glute medius.

5
Tip: Step Up and Compete | T Nation

It ensures that regardless of who you're up against, you'll want to arrive on the day and perform to your absolute best. To achieve this, from the moment you enter to the competition day there will be the constant pursuit of improvement and readiness. And you'll likely seek new training methods, techniques, environments, and mentors to push your performance and develop as a lifter.

6
Tip: Squat This Far Down for Best Results | T Nation

Looks like partials aren’t so bad after all. Here’s how and why you should start adding them to your squats.

7
Fail: Pro Bodybuilding and Big Guts | T Nation

In the case of Gh, common doses in off-label muscle wasting cases range from 9-18 IU a day. As much as you'd like to believe they do, top pro bodybuilders do not typically do more than that. I see doses in the 4-12 range daily as being more common. But let's call it 18 IU for argument's sake.

8
Tip: Build Your Back by Stretching Your Pecs | T Nation

In today's world, most people are plagued with iPhone posture. As a result, your pecs are in a chronically shorted position. This makes it difficult to get a full, peak contraction in your upper back. Overactive pecs also create reciprocal inhibition, which de-activates your upper back muscles.

9
The 10 most common sex mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

10
Calorie-Crushing Body-Weight Workout

Challenge yourself with this body-weight workout you can do practically anywhere. There are only three exercises, but you will still burn a ton of calories, and push your muscles to exhaustion.

11
Tip: A Supplement That Works Without Exercise | T Nation

Most compounds that exhibit a fat burning effect do so by initiating a chemical reaction through receptors ­– a chemical group or molecule that receives signals from other chemicals or other stimuli in general. In most cases, receptors generally get de-sensitized to the original signal. Eventually, the signal either fails to initiate a response, or you need a stronger and stronger signal to get through.

12
Conor McGregor vs. Floyd Mayweather Jr.: 5 Things You Need to Know About the Boxing Superfight

Dana White announced that the fight will be set at 154lbs, and that the fighters will wear 10oz gloves. Mayweather has had many fights at that weight, so he’ll be comfortable, but the announcement was also a positive for McGregor. “Notorious” has had UFC fights at 155lbs, so he has experience there, but it also means he won’t have to cut a crazy amount of weight for the fight. Had the fight been set at 147lbs, the fighters would have had to fight with 8oz gloves—that extra padding could be the difference in having knockout power or not. Either way, this is going to be one hell of an entertaining matchup .

13
The Hardgainer's Guide to Building Muscle

And sure, there are certain genetic advantages one person will always have over another—height, being able to touch his tongue to the tip of his nose, etc. But there’s no reason any guy can’t make awesome gains (even you, beanpole). The so-called hardgainer is typically a lanky guy whose long arms and legs make for poor levers to lift with; his muscle-fiber composition and hormones cause gains to come more slowly than a natural athlete’s would.

14
Reinventing the Wheels

The bar bends across your shoulders. “No More” by Ruff Endz is thumping the sound system. Everyone has halted their toil to watch yours. Never before have you squatted more than 525. You already trained back in the morning and biceps in the afternoon, but you returned to the gym this evening for the chance to hit legs with arguably the greatest bodybuilder of all time. Now he’s got your back. “Yeah, buddy!” he shouts. “Light weight!” You sink into the hole and spring up, twice, with 600. And when you’re done, when you’ve smashed your personal best, the grinning eight-time Mr. Olympia slaps you on the traps, as if to say, “Welcome to the club.”

15
5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

16
The 6 Worst Things You Can Do For Bigger Biceps

While there is nothing inherently wrong with training lats and biceps on the same day, if biceps growth is a priority then these two muscle groups are better done separately. Since lat movements involve pulling, they tax the biceps and thus compromise the intensity you can put into your curls, which will in turn hinder long term gains in arm mass.

17
Tip: Do Your Workout Backwards | T Nation

Regardless of whether you typically do full-body workouts or follow a split, a little backwards training can work. I'm not advocating this approach as a regular thing, but at the end of a long week (or for a week at the end of a tough month), a backwards workout might be just what you need.

18
Sagittarius Horoscope for Saturday, August 26, 2017

Saturday, August 26, 2017 - All too often you get bit by the travel bug and the only known cure is to pull out your passport and board a plane to distant lands. Unfortunately, a lunar square may not support your penchant for journeying to exotic places while pleasure-seeking Venus is moving through your 9th House of Big Ideas. You are not interested in accumulating awesome experiences like notches on your belt unless you can also connect with the meaning of life at the same time. Zig Ziglar’s advice still holds true today: “Don’t count the things you do, do the things that count.”

19
Tip: Master the Death Press | T Nation

For progressively loading the movement, the use of fractional plates is brilliant. Balancing a 0.5kg plate on the top of the kettlebell is enough to create extra awareness and engagement in your shoulders and core. After a few reps you can remove the fractional plate and try with a heavier kettlebell that you couldn't lift before – it all of a sudden becomes accessible.

20
Tip: The 2 Minute Chin-Up Test | T Nation

But that doesn't mean you'll be successful scoring the same time going down as you did going up, especially during your initial try. Your grip may be the limiting factor. You'll have to practice the movement for several weeks before the negative is the same as the positive. Unless, of course, you're already very strong in your grip, biceps, and lats, which is what this challenge is all about.

21
Today's Workout

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22
The weight sled workout

Weight sleds give you plenty of flexibility when it comes to adjusting the difficulty of an exercise. “If you're on turf, it's much easier than pushing on cement,” Bishop says. (A traditional running track will work well, too.) Use a light load when you’re starting out, and work your way up to heavier weights as you get used to the training.

23
30-Minute Big Back Workout

Add more width and thickness to your entire back with this 30-minute session.

24
11 Reasons You’re Not Losing Fat

Burn fat, lose weight and start seeing real results by getting rid of these bad habits.

25
Photos: Jonah Hill rocks leaned-out physique and '80s-style mullet on-set with Emma Stone

The co-stars, who previously worked together on the cult classic 'Superbad,' were seen together on-set filming their latest project: 'Maniac'.

26
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.

27
Spending 2016 In The Basement

The first thing was to set the objectives, which I did. Next, I had to find enablers. These are the ones that will take the journey with me well into the red zone. They'll be supportive, and help me with what I want to do, and if I fall off, they're cool with that. They're not gonna say, "no, don't go in the red zone." They're gonna say, "motherfucker, get there." I wanted those enablers. I needed accountability and help from them, but I didn't want any "realists" at this stage of the process. These are the fuckers that would try to talk me out of it. The enablers know it's stupid but understand the need to do stupid shit.  The realists see the big picture, know how stupid it is, and are usually always right because they are on the outskirts and have my best interests in mind. These are not people you blow off or ignore, and they will be there to pick up the pieces when it's all over. I just chose not to tell them my stupid shit from the start. I will let them know months down the line.

28
Arnold Schwarzenegger's Secret to Tree Trunk Legs

Arnold’s early training wasn’t sufficiently high in volume. “For many years, I did only five sets of squats when I really should have been doing eight…[and] I did not put enough weight on the leg-press machine,” he said. “Once I realized my mistakes and corrected them, my thighs began to grow thick and massive.” At his peak, Arnold did at least 20 working sets for legs and took each set except his warm-ups to failure. This high-volume approach helped him put on the size and build the strength (his best was a 400-pound squat for eight reps) that turned around a weak bodypart.

29
25 foods you shouldn't eat

You have your doubts about what’s in sausage, but that doesn’t stop you from having a link or two with breakfast, and grilling up a brat for lunch. But, know this: two links of store-bought breakfast varieties have 420 mg of sodium. And bacon? Three slices boast 450 mg. But the health problems are far worse than the salt. Men who eat processed meat every day have lower sperm counts than those who consume them sparingly. And fast food burgers? They're even worse. A whopping 64 percent of calories come from fat. Cruise home and grill your own.

30
Muscle & Fitness on Twitter

. @WWE executive @TripleH explains the origins of the Mae Young Classic and why it means so much to him. http://ow.ly/HOdt30eJwX5  pic.twitter.com/AnE8ve9Eiv

31
The Big Biceps Workout

Remember, muscles eventually get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers. And while this may seem contrary to the physiological standards for muscle expression, continual stress forces continual recruitment, which should translate into greater strength and size gains in the long run.

32
Squats vs. Box Squats

There is no debating the fact that the free-weight squat is the king of all leg exercises. One method of doing barbell squats that has caught on particularly among powerlifters is the box squat.
 To do this, you place a box or a bench behind you, at a height that allows your thighs to be parallel with the floor in 
the bottom position of the box squat. Then you simply squat down until your glutes touch the top of the box, then squat back up. This form of squatting allows you to perfect the squat as it also teaches you to really sit back. Plus, many world-class powerlifters swear by it for increasing their squat strength.

33
7 Douchebag Moves at the Gym that Ruin it for Others

Just like you were taught not to point, you may have also been taught not to stare. It’s natural to admire someone you find attractive, aspire to look like, or take mental notes of a new exercise you’d like to try, but it's just downright creepy to visually lock on to someone's physique for an extended duration. Not many people like to be gawked at, let alone hit on. Just remember to keep your eyes on the prize...not someone's ass.

34
11 Foods to Spice Up Your Sex Life

Sometimes better sex starts in the kitchen with what you’re putting on your plate. With the right foods you won’t only be making gains in the gym but also in the bedroom. Get back to having mind-blowing sex by eating foods that will amplify every angle of your sex life—satisfying you and your partner.

35
Arnold Schwarzenegger's Mr. Olympia chest and back workout from 1974

Ever the fitness innovator, Schwarzenegger introduced two key training techniques to this workout. On his bench presses, he stopped short of extending his arms all the way to locked-out elbows, which kept tension on his pecs throughout each rep. On wide-grip pullups, however, he used the opposite technique: He lowered his body all the way until he felt a stretch in his lats, which challenged his back muscles to activate more.

36
7 Best Barbell Moves for Building a Big Back

Grab a barbell and either place it into a landmine station (if available) or position it firmly into a corner. Begin adding the desired number of plates to the outward facing side of the barbell. Stand over the middle of the bar slightly bending the knees and maintaining a neutral spine (the starting position may be similar to the setup for a deadlift). Preferably grab a seated row attachment and place it underneath the bar against the side with the plates. If one is not available you can simply grab the bar itself. Maintain a tight core, neutral spine, and begin rowing the bar upwards to the middle portion of your abdomen. Make sure to retract the scapula prior to beginning the movement and focus on engaging the lats eliminating bicep activation.

37
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

38
Squatting 600 LBS is Easy

WHAT IS PERFECT TECHNIQUE? First, place the bar high on your back, sitting on the mid traps. Grab the bar, wrapping your thumbs around it, while positioning your feet at least shoulder-width apart. If you’re flexible, it’s preferable to keep the feet wider and pointed out slightly. Arch the back and hold air in your abdomen. To lift the bar out, arch your back and push your feet apart while clearing the rack. As you push out with your feet, force your knees apart. Keep your chest high by continuing to arch your back, and push your glutes out until you reach parallel. Next, drive your upper back into the bar. Never push through your feet first as you begin to ascend; this causes one to bend at the waist and goodmorning the bar up as a result. Continue to arch your back and push outward with your feet.

39
The Top 10 Questions Men Ask About Sex

Imagine you had an hour to sit at a bar next to a beautiful woman—who also happened to be a sex expert—and ask her all of the questions you wanted to know about women and sex without being slapped (or judged). Minus the beer, we did just that. Meet your professor—Emily Morse, sexologist, host of the top downloaded sex and relationship advice podcast Sex with Emily and co-founder of Emily & Tony. Since she doesn’t have time to sit with each and every one of you, Morse divulged the top 10 questions men ask her about women and sex. Check ‘em out here—in order of most popular to least—with her candid answers so you’ll know exactly how to proceed with the women in your life.

40
The 6 most effective workout machines you can use at the gym

Here are a few of our favorite machines to use at the gym, and the best exercises to do using them. Or, if you'd rather skip the machines altogether, check out these ultra-effective  at-home workouts .

41
Eat Yourself Huge

Here's where two tools come into play. The first is the bathroom scale. If you're lean, you should see the numbers increase. If they don't, you aren't eating enough protein and calories to push up your muscle weight. The second tool is a skin caliper to measure your bodyfat percentage. This will tell you how much of your weight is fat and how much is muscle mass. What you're looking for here is a decreasing bodyfat percentage, even if only slightly; any change in the negative direction is promising. Don't try to use the caliper by yourself or have just anyone take your measurements; you'll need to find a professional, either at your gym or in another health and wellness-type setting, who has experience administering such bodyfat tests.

42
Trap Bar Deadlift Party | Underground Strength Gym

Trap Bar Deadlift Party | Underground Strength Gym

43
STRENGTH COACH | Stand For Something

STRENGTH COACH | Stand For Something

44
Remembering Dallas McCarver

Quite simply Dallas was special; people instantly liked him on first meeting. His appeal was across the whole gamut of the industry. Show promoters who hired him were knocked out by his friendliness and energy. Fans, who gained a selfie photo op waxed enthusiastic about how much time he gave them, Magazines were impressed by his professionalism at photo shoots. And his special “it” factor radiated throughout all his video presentations. Everybody loved him and told of when they first met him and found him special.

45
How to eat healthy on a budget

Fast food can seem super cheap with things like the Dollar Menu or coupons for 2-for-1 burgers and shakes. Why bother cooking when you can shell out a couple bucks and eat without the mess, right? The fact is eating out's actually not cheaper than going to the grocery store and cooking a meal for yourself. For example, you can buy a package of raw chicken thighs for about $5. That one package of chicken can be used in three or four meals. Cooking for yourself is a little more work, but becoming self-sufficient and learning is a much better use of your time and money. Same goes for eating out at sit-down restaurants. Nine times out of 10, you'll save money and eat fewer calories if you stay home.

46
5 Easy Ways to Start Building Bigger Biceps

In addition, it can enhance muscle growth. Biceps are only maximally involved in the curl during the latter half of the range of motion. At the start of the curl, when the arm is fairly straight (180-degree angle at the elbow), the brachialis (deep muscle underneath the biceps) and brachioradialis (large forearm muscle on thumb side of arm) do most of the work lifting the weight up until the halfway point of the exercise, when the elbow angle is about 90 degree. The biceps do not do much of the lifting until just before this point and throughout the rest of the range of motion. When you load a bar with free weights you're limited to what the brachialis and brachioradialis can lift through the first half of the curl, which is often a lot less than what the biceps can lift from the halfway point and higher. This is why you can curl more on seated barbell curls, as discussed above. Using bands, however, allows you to start off with a lighter weight that gradually gets heavier the higher you curl it. This allows for maximal tension on the biceps when it counts and for maximal growth. You will feel this in the aching and burning of the biceps when doing curls with chains.

47
6 Things You Need To Know About Nitrosigine

Recovery can start before you even walk in the gym with the help of Nitrosigine. You can prepare your muscles for the hard work you’re about to put in. Nitrosigine has been shown to significantly reduce markers of muscle damage from exercise such as creatine kinase. Clinical research showed that Nitrosigine reduced creatine kinase levels after exercise by 56%. 1 Nitrosigine’s impact on muscle damage due to exercise can help you get back to the gym and stay in the game.

48
A Training Style to Increase Your Strength

Periodization is systematically changing the weight used and reps completed per set. The two main forms of periodization are: linear and undulating. Linear is the more traditional form, and it involves gradually increasing the weight used with a concomitant decrease in reps per set in a linear fashion over time. Undulating involves a more sporadic change in weight and reps with weight jumping up and down and back up in an undulating fashion over time. There is some debate over which form of periodization works best for increasing strength gains.

49 https://marketing.bodybuilding.com/marketing/campaign/BacktotheGrindSale?mcid=sm_twit_deals

Summer may be fading, but you can hold on to your sweet six-pack with these awesome deals.

50
Overhead Pressing and Lateral Raises

Hey Brick, I’ve read your training logs some time ago and I seem to remember you’ve always done a lot of lateral raises. Been some time so I might be wrong, tho. From your list here it seems you give the same importance to overhead pressing as to the lateral raises - can you be more specific about it? I’ve always done almost only overhead pressing and just recently started adding some lateral raises as assistance stuff, was curious about your opinion (and everyone’s opinion) on what would be the pros and cons of each one under all aspects (strength - hypertrophy - joints health).

51 Muscle & Performance on Twitter
52 Overtraining Prevents Muscle Gains
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54 Tip: A New Way To Use a Trap Bar | T Nation
55 14 of the Biggest Celebrities Who Attended the Mayweather-McGregor Fight
56 Instagram post by Flex Wheeler • Aug 28, 2017 at 9:36pm UTC
57 Tip: The 20 Reps Method for Strength | T Nation
58 Bucket List For All Meatheads
59 Muscle & Fitness on Twitter
60 Men's Fitness on Twitter
61 ‘Ballers’: The 11 best athlete and celebrity cameos on the HBO series
62 Team Juggernaut on Twitter
63 Men's Fitness on Twitter
64 John Hansen
65 Wrestling Conditioning & Ab Training | Underground Strength Gym
66 Instagram post by Dave Tate - Elitefts.com • Aug 24, 2017 at 10:40pm UTC
67 The 6 Toughest Drop Set Workouts | T Nation
68 Tip: Drop the Fat, Chase Relative Strength | T Nation
69 Tip: What You Don't Know About Overtraining | T Nation
70 Conor McGregor vs. Floyd Mayweather: 7 things you need to know about the boxing superfight
71 Instagram post by Brandon Curry • Aug 26, 2017 at 12:08pm UTC
72 Joel Lyons on Twitter
73 Tip: Is Cardio Best Before or After Lifting? - Biotest
74 Muscle & Fitness on Twitter
75 http://www.ironmanmagazine.com/top-7-immune-boosters/
76 Muscle & Fitness on Twitter
77 Barack Obama on Twitter
78 50 first date conversation starters
79 Super Shoulders
80 Muscle & Performance on Twitter
81 10 Fun Facts About Mr. Olympia
82 The 30 best abs exercises of all time
83 Phil Heath's Training Plan for Wide Lats
84 Blender So Sick Of Whey Protein
85 The 7 most explosive, epic battles in the history of 'Game of Thrones’
86 6 Steps for Developing Lagging Body Parts
87 3 Supps for Peak Growth
88 12 cable pulley exercises that train your entire body
89 How Does My Squat Form Look?
90 Win the Bromantic Comedy Pack on DVD
91 5 Ways to Blast Your Legs
92 The 10 best workout challenges to put your body to the test
93 The Shocking Truth About Decline Bench Presses
94 Today's Workout 119: 3 quick-hit moves to blast your back and abs
95 5 WWE Superstars Weigh in on the Mae Young Classic
96 Max Xiques on Twitter
97 Megan Elizabeth on Twitter