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2015 Next Level Transformation Challenge - Bodybuilding.com

Join me for the Next Level Transformation Challenge. $35,000 in prizes! #mynextlevel @bodybuildingcom @kagedmusclesupps

Legs Like Jessie's: Hilgenberg's 7-Move Workout - Bodybuilding.com

Want a lean and lovely lower body? Jessie Hilgenberg will show you exactly how to do it! All you have to do is follow this workout.

NPC/IFBB Announces New Classic Physique Division

Guys who take their muscularity beyond Men’s Physique, but not as far as Bodybuilding have a new division.

WATCH: Come Train and Learn with Legend Steve Goggins on September 26th

This training camp with Steve is set up with a limited attendance and a non-formal format. We designed it with this format so you can learn all you can from Steve and so that Steve can help tap into what YOU need to do to become better.

Dallas McCarver's Journey to Greatness Part 8 | The Last 10 Days

In part 8 of IFBB Pro Bodybuilder Dallas McCarver's Journey to Greatness series, he tells us day by day what his game plan is for the last 10 days leading up to the 2015 Mr. Olympia.

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Top News
1
Sagittarius Horoscope for Wednesday, September 9, 2015

Wednesday, September 9, 2015 - Your friends may encourage you to do something that's good for your heart and soul. Naturally, you don't need too much convincing to escape your routine, but the point isn't to avoid your responsibilities in the process. Instead, just be adaptable enough to pursue a bit of unscheduled fun in your day. Taking a spontaneous break might be just what the doctor ordered, but it could also raise some eyebrows at work. Don't surprise anyone with your sudden exit; explaining your actions in advance reduces the tension before it has a chance to gain traction. Accountability matters.

2
T NATION on Twitter

"Every skinny, weak guy has abs. Traps are the true sign of strength." - Paul Carter https://www.t-nation.com/training/traps-are-the-new-abs … pic.twitter.com/2bBlwz4opl

3
Straight-Up Ab Blast Workout

Three of its four exercises target the lower abs directly via movement of the lower body while the upper body remains stationary. Since the bottom portion of the six-pack is typically the toughest to bring out, we’ll put a little more focus into developing that area. This workout wasn’t designed to be an afterthought that can be thrown in at the end of any chest or back workout.

4
Seven Best Carbs to Build Muscle

Benefit: A mass builder with fiber You can determine a quality bran muffin by reading the label, but your best bet may be to make your own. Purchase any high-fiber cereal that has a muffin recipe on the side of the box. Substitute honey for sugar, add two or three scoops of whey protein to the mix, and you have a high-carb, protein-rich snack. Fiber in the cereal makes the end product low glycemic or "slow burning," which is ideal for bodybuilders who struggle to stay relatively lean while bulking up.

5
Dolph Lundgren's Age-Defying Workouts

The Hollywood action star has a two-part routine that has withstood the test of time.

6
6 Worst Things You Can Do to Get Stronger

If greater strength is your primary goal, you'll want to avoid these strength-sucking pitfalls.

7
Ultimate 3-Day Mass Building Routine

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

8
7 Best Post-Workout Dinner Ideas

The workday is finally over and you have just finished 45 minutes of sweat-drenching, stress-busting exercise. Now your stomach is rumbling and the burning question is, “What’s for dinner?” Ideally, a post-workout meal is a mix of muscle-building protein and energy re-fueling carbohydrates, but your late-day meal should have slightly less carbohydrates than one you would eat after a morning or noon workout routine . The reason: We are less active at night, and while we need enough carbs to replenish our glycogen stores, we don’t need extra energy when we go to sleep. Try these seven quick and easy meal ideas to get the perfect balance of protein and carbohydrates and boost your exercise recovery. Pre- and Post Workout Nutrition Guidelines>>> Get Healthy Food & Snacks at GNC Live Well >>>

9
FLEX 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

10
Strongman Sex Positions to Make Her Climax Tonight

There is only one way to know that you’ve done well in bed. I don’t care how good you think you are at spotting a real female orgasm. In fact, I’m willing to bet the best acting gets done in the sheets. Not even her friends would know she’s faking, let alone you in your caveman-like hormonal man stupor.

11
Weider Principle #26: Iso-Tension

Here are a few iso-tension tips. First, this isn’t a good technique to do with compound lifts that involve many areas. For example, deadlifts work too many muscles (spinal erectors, trapezius, glutes, quads, lats, etc.) to focus on just one. On the other hand, if the compound exercise has one primary muscle, applying iso-tension there can better direct the stress of your sets. As an example, fl exing your chest between sets of bench presses can help you target your pecs (primary muscle) and use less of your delts and triceps (secondary muscles).

12
6 Supplements You Shouldn't Be Skipping

Been to the health and sports nutrition store lately? There are so many products that if you’re a guy who’s simply looking to lose a little fat and pack on some muscle, you may not know where to look. Of course, the first thing you’ll need to do to accomplish your goal is to combine a healthy diet, with some cardio and various weight-training exercises. But, wouldn’t it be great to know which supplements are most likely to complement your efforts? We’ve come up with a list of six scientifically researched supplements that you should strongly consider as you proceed in your quest to reach your physical best.

13
Never Gonna Stop: 50 Cent Is In for the Long Haul

The fact that this is happening 12 years after that song hit the radio the fact that he’s got no fewer than five projects coming out this summer, including a TV show, two movies, a line of underwear, and a new album isn’t lost on 50, who turned 40 on July 6. “In the beginning they love you,” says 50. He tells me this a couple of hours earlier, between sets of 275-pound presses on the incline bench. “Because when you win, it’s confirmation that you can come from nothing. Then, when you keep on winning and you keep on winning and you keep on winning…I think the public loves tragedy.” Build you up and then tear you down, I offer. “Yeah, that’s the process.” Everybody likes something new on the scene. “Uh-huh. Especially in hip-hop. It’s a youth culture. So it’s fast. It’s got a low-attention span. ‘Out with the old, in with the new.’ People who stick around have significance. Staying power is significant, you know? It means you have some sort of discipline.” Oh, he’s got discipline all right. In the gym and out of it. Let’s take the gym stuff first. Although he started boxing when he was 12, 50 says he didn’t really develop a love for weight training until after his well publicized attack in 2000, when he was shot nine times from close range (including once in the face).

14
The Journey of IFBB Figure Pro Angie Garcia

In 2013, I went on to compete at the NPC Southern States for the second time, entering both the Open Figure and Masters Figure over 30 classes. I took home the Overall trophy at that show as well. Since I was qualified, I went on to compete at the 2013 NPC Nationals where I placed 2nd in the Figure Division and became an IFBB Professional Figure Athlete.

15
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

16
Train Like Dwayne ''The Rock'' Johnson! - Bodybuilding.com

While most in the area aren't even close to getting up yet, Hollywood superstar and part-time professional wrestler Dwayne "the Rock" Johnson has been awake for at least 30 minutes, stretching his huge muscles and putting on gym clothes in preparation for his morning ritual. As he steps onto the porch of his 13,700-square-foot mansion, he takes a long, deep breath to fill his lungs with the fresh Florida air, and he smiles.

17
Top 10 Ways to Avoid Injury

The most common weight-training injuries are those related to the use of poor exercise technique . Incorrect technique can pull, rip or wrench a muscle or tear delicate connective tissue quicker than you can strike a match. An out-of-control barbell or stray dumbbell can wreak havoc in an instant. Each human body has very specific biomechanical pathways. Arms and legs can only move in certain ways, particularly if you're stress-loading a limb with weight. Strive to become a technical perfectionist and respect the integrity of the exercise —no twisting, turning or contorting while pushing a weight. Either make the rep using perfect technique or miss the weight. Learn how to miss a rep safely; learn how to bail out.

18
Best Moves for a Bigger, Stronger Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

19
Bodybuilding.com on Twitter

RT & ENTER! Get those orders in, we still have TONS of @NFL balls! @Cellucor #GridironGiveaway http://bbcom.me/1NldFfB  pic.twitter.com/fDk4ygfLIE

20
The David Beckham Cardio Workout That Will Make You Drop

That’s the purpose of, “The World’s Hardest Workouts.” They are slice of life from the greatest athletes, performers, and trainers, in the world. Remember, these are just a snapshot and piece of an entire training program, but they are unedited and authentic. Try at your own risk, and make sure you have doctor approval for extreme exercise because these workout routines are the real deal.

21
Bodybuilding.com 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

22
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

23
Tiger Fitness - Bodybuilding & Workout Supplements

want to burn fat or build muscle? no matter what your goal may be we're here to help you make the best choice for you!

24
Bust Out Bigger Guns With the Incline Biceps Curl

Flexor incline dumbbell curls are designed to completely isolate the biceps muscles. Another good thing about this dumbbell exercise is that the incline puts an isolation emphasis on the bicep brachii. Because of the angle, you can really notice an increase in the peak of your bicep brachii short and long head.

25
T NATION on Twitter

Tested and refined for 8 years. Our best fat loss plan: https://goo.gl/oYjHTc  Free ebook. pic.twitter.com/ioW0kUlGhv

26
Power Pause

The results of the study show that when the subjects used rest-pause between reps they were better able to maintain power from rep number one to rep number six. This is important for maximizing gains in power. Although this study only tested the effects of rest-pause on power during power cleans, it should hold for other exercises.

27
Biotest on Twitter

How important is post-workout nutrition? Not as important as pre and intra. Here's why: https://goo.gl/ozRjzx  pic.twitter.com/dJiGAYtBh5

28
25 Ways to Get Yourself Bigger

Every guy that's ever stepped into a gym, at one point or another, has had some aspiration to getting bigger. However, the age-old problem has always been—how to do it. To help simplify the process, we've compiled a list of the 25 best ways to get big and kept them short and sweet, so you can get on to your workouts .

29
Optimum Nutrition Gold Standard 100% Whey at Bodybuilding.com

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

30
Shouldering the Load

If anyone has the shoulders to bear a heavy load, it’s the big, bad Wolf.  Sit down and shut up as the German IFBB Pro shows us how he prefers to destroy his delts with heavy weight.

31
Peanut Butter Protein Rice Krispies Treats

You want a delicious guilt-free dessert with some health qualities. These homemade peanut butter protein rice krispies treats are just that and easy to make.

32
Insider Secrets of German Volume Training

Insider Secrets of German Volume Training

33
T NATION on Twitter

The word "journey" is getting a bit overused in this field, eh? -- http://T-Nation.com  pic.twitter.com/BTd7OQWTUd

34
6 Protein Tricks to Cure Your Gas

Farting, cutting the cheese, gas, wind, or to be technical flatulence — you get the idea. We all do it, but it’s an embarrassing topic to openly talk about. And talk about awkward when it happens mid workout — there’s no doubt that the guy next to you will smell that silent but deadly killer. Not only can too much gas cause uncomfortable situations, but it will also leave your stomach in a knot — not a muscular one.

35
FDA Issues Warning to 5 Producers of Powdered Caffeine—Plus 5 Safe Sources That Won't Kill You

“The difference between a safe amount and a toxic dose of caffeine in these pure powdered products is very small,” the FDA says on its website. Companies Hard Eight Nutrition, Kreativ Health, PureBulk, and SmartPowders now have 15 days to respond. This doesn’t mean powdered caffeine will be banned necessarily; it could mean the companies must include measuring devices, or change the quantity in their packages. So, stay tuned. And in the meantime, check out five caffeine sources that won’t kill you.  

36
6 Tips to Avoid Running Injuries

Don’t hurt yourself because you’re training the wrong way. Here are the mistakes you could be making, and how to fix them.

37
Why You Can't Bench Press More Weight

When you lower the weight, your chest is not the center of support. The muscles in your back are really the base for this part of the movement. That’s why during the down stroke you want to squeeze your shoulder blades together and keep them locked and tight to create as much tension as possible. More important, it’s why you want to build a bigger, stronger back.

38
Arnold Meets Heroes from French Train

In case you missed the story, the three men were traveling on a French train when a terrorist started shooting. Without hesitation the Americans sprung into action and took down the gunman, undoubtedly saving the lives of many innocent people on board the train that day.

39 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1373/Top_Effective_Tips_For_Women_To_Lose_Belly_Fat.aspx

Going low in carbs for a short period will restore insulin sensitivity and repair the body’s ability to use fat for energy. It also leads to a reduction in appetite so that people eat fewer calories, which improves fat loss.  For example, in one recent study, Japanese subjects reduced carbs by about 40 percent of the diet—all from lower-glycemic sources—a and they lost 11.2 percent abdominal fat after 3 months.

40
Bodybuilding.com 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

41
Leg Workouts For Men: The 7 Best Workouts For Thicker Quads, Glutes, And Hams - Bodybuilding.com

"Leg day"—the very phrase conjures up images of nausea, days of hobbling, and legs that feel like jello. The feelings may be universal, but bodybuilders looking to annihilate legs have countless workout options at their disposal. While most workouts start with some variation of the squat—widely acclaimed as the best lower-body movement—exercise choice, foot position, and advanced training techniques all allow you to emphasize one particular area of the legs over others. That's great if you want to thicken up your quads, fill out your glutes, or beef up your hamstrings because of a weakness—or simply because you want to prioritize an area for a length of time.

42
The College Muscle Anywhere Workout

Like The College Muscle Gym Workout , this workout is designed for body recomposition, so you gain muscle while losing fat. But if you’re too busy to make the trek to the campus gym, you can do this alternate routine anywhere, from your dorm room to the quad—the only equipment you'll need is a pullup bar, pipe, or tree limb. By performing a total body workout at a quick pace and alternating muscle groups, you’ll be making the most of time, allowing you to get back to campus life as soon as possible.

43
Lead by Example: Triset Leg Workout

Trainer and bodybuilder Maik Wiedenbach stays true to his athletic roots with this leg-blasting routine.

44
Biotest 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

45
The Ketogenic Diet for Bodybuilders

The ketogenic diet is a way to trick your body into thinking it’s in starvation mode while you’re still consuming enough calories from protein and fat to provide satiety and protect your muscle mass from being used as fuel. The ketogenic diet is very similar to the Atkins Diet, with perhaps the biggest difference being that on Atkins you don’t pee on ketone strips to determine if you’re in ketosis. This is the condition in which your body is releasing stored fat to fuel activity, and ketone bodies are present in your urine, providing a measurable indication that you are in this state.

46
The Fat Guy’s Guide to Losing Weight

It’s not enough to say, “I want to lose weight.” Not-so-newsflash: The majority of Americans (69%) are overweight and more than a third are obese—a lot of those folks no doubt profess a desire to drop a few, too. Need a nudge? “You can gain an inch of penis length for every 10 pounds you lose,” says Rovenia “Dr. Ro” Brock , Ph.D., MS, RD. OK, not really, but as the gut shrinks, the prominence of the member grows. Seriously, though: You need to find your own “come to Jesus” moment for weight-loss motivation, whether it’s some scary health test results, a frustration with huffing and puffing at the top of every flight of stairs, or a vanity-driven desire to get back to your college weight. Whatever it is, it needs to be for you .

47
5 Ways to Train Traps

The functional opposite of scapular retraction is scapular protraction. Bryant likes performing protraction to work the traps in a different way while building his strength chain on the bench. “Hand spacing should be the same as your regular bench-press grip,” he says. “Lower the bar with straight arms by dropping the shoulders down toward the bench and crunching the shoulder blades together. Then force the bar upward by spreading the shoulder blades out, as in a lat spread, while raising the shoulders off the bench. The bar will travel only three or four inches either way. This is a great way to add thickness to the midtraps and directly benefit your bench numbers.”

48
Stevie Gallagher on Twitter

@TheRock - Ballers finally premieres tonight in Ireland for a weekly dose of the big man! Can't wait...

49
Muscle in Minutes: Legs

When I think of athletes with huge quads, I think immediately of Olympic lifters. The key to their quad-bloated success? They perform a ton of fronts, heavy. So we start the week off with heavy front squats to get the quads growing and move right on to hamstrings. The hamstrings are made of primarily fast-twitch muscle fibers, so a hearty diet of high-rep sets on leg curls isn’t really doing them any favors. It’s important to with stick with heavy weight, in this case via the Romanian deadlift, which targets the muscle across two joints (the knee and the hip). By the time you get to the lunges, you are pretty spent but it’s crucial to hit the glutes, hams and quads just a little more in this short of a workout.

50
Good Morning America on Twitter

Dwayne @TheRock Johnson saves baby French bulldogs from drowning in his pool: http://abcn.ws/1M89Z0j  pic.twitter.com/F3LnFOsGSg

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84 Advanced Dips For Ultimate Pushing Power - Bodybuilding.com
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