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2016 Arnold Classic Judging Criteria Update

Video courtesy of NPC News Online

$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Jesse Shand: The Incredible Shrinking Man

Human compassion and technology come together in one the most inspiring transformation stories we've heard. This now-legendary Bodybuilding.com forum member has lost 350 pounds, and for the first time, his future looks bright.

The 5 Best, Strangest Ways to Use Workout Machines

You'll get strange looks, but these unconventional moves might be just what your routine needs.

The Path to a Better Squat - JTS Strength's Squat Workshop | Entertainment News, Reviews, and Interviews for Film, Television, Comics, Gaming, Sports, Music, Cosplay, Events, Products and more

On January 23, JTS Strength hosted a free squat workshop at their new headquarters located at Left Coast Crossfit in Laguna Niguel, California. The workshop was led by the Owner/Founder of JTS Strength, Chad Wesley Smith, along with Marisa Inda and Dr. Quinn Henoch. Chad Wesley Smith is the Owner/Founder of Juggernaut Training Systems and for good reason. Smith is an elite powerlifter, professional strongman, and has coached over 50 athletes ranging from division 1 college athletes to NFL players to strength competitors. With his experience and resume, it’s safe to say that Smith knows what he’s talking about. Dr. Quinn Henoch has a

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1
Shock Your Triceps

A typical exercise selection for a triceps shock would be two behind-the- neck extension movements, a cable pushdown and a “belly builder,” such as lying cambered-bar extensions. A lot of bodybuilders say you should start with the heaviest and most basic exercise, but I’ve found that the order of exercises has nothing to do with triceps development. If you have a hierarchy of exercises, that means some are not as good as the others, so get rid of them. They should all be the best.

2
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

3
T NATION on Twitter

Our most popular article of the week. Why you're (mostly) wrong about #CrossFit --> https://www.t-nation.com/training/why-youre-mostly-wrong-about-crossfit … pic.twitter.com/HGBOqfj7g3

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T NATION on Twitter

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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

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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

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T NATION on Twitter

Do the vertical plate raise for athletic abs and a healthy back. Here's how: https://www.t-nation.com/training/tip-ditch-the-decline-sit-up … pic.twitter.com/8xAhuEG3rh

8
T NATION on Twitter

Is training to failure more important than the weight used to get there? Cool new info: https://www.t-nation.com/training/single-best-muscle-building-method … pic.twitter.com/T6l0lDwuZ8

9
T NATION on Twitter

Blast your chest with the Blitzkrieg Triple Press. Here's how to do it: https://www.t-nation.com/training/tip-do-the-blitzkrieg-triple-press … pic.twitter.com/BsLolgFCGe

10
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

11
Mike Titan O'Hearn 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

12
Fat Loss By Mind Power (advanced)

Seriously if you don’t train your mind to control your body you will never achieve that kind of body you so want! This book is perfect for learning exactly why you get cravings and how to discipline your mind so that it will take charge of your body and not let your body take charge of your mind!

13
Zach Even - Esh on Instagram: “First #UndergroundStrengthCoach & Sports Performance Cert of 2016 is OPEN! ==> http://UndergroundStrength.org / #UndergroundStrengthGym…”

14
Can You Bench Alone Using a Bench Shirt? - elitefts.com

Can You Bench Alone Using a Bench Shirt? - elitefts.com

15
Felice Herrig Rocks Her Physique Outside the Octagon

All the work and promotion that goes with 13 years of MMA fighting can take its toll. Felice Herrig has been working her way back from stress and anxiety, which have impacted her performance in the cage. While the 31-year-old was climbing the ranks over the past few years -- entering the top ten -- Herrig's team noticed that her energy levels were not quite at the same level as earlier in her career.

16
Legendary Backs: Joel Stubbs

When, after his pro debut, FLEX put a then-unknown airline pilot on the December 2005 cover with the provocative question “Best Back Ever?” many balked at the alleged heresy of even asking. The bodybuilding community has now caught on to what we first saw. The 6'3" Walking Wall has bodybuilding’s all-time broadest back and perhaps its most phenomenal pose when he unfurls (and unfurls and unfurls) his rear lat spread. Best back ever? It’s open to debate.

17
Joint Pain, From the Gut

This work is part of a growing effort by researchers around the world to understand how the microbiome—the mass of microbes that live in the gastrointestinal tract—affects our overall health. The gut contains up to a thousand different bacteria species, which together weigh between one and three pounds. This mass contains trillions of cells, more than the number of cells that make up our own bodies. Over the past several years, scientists have compiled a growing collection of evidence that many of these bugs may have a major effect on our well-being, with some triggering chronic, non-infectious ailments such as rheumatoid arthritis, and others protecting against such diseases.

18
8 Game Changing Protein Powder Hacks

Portable protein powder is part of the everyday routine for those of us who are serious about maximizing the benefits of our workouts. But it seems like no one’s really mastered the most convenient way to get that post-lift protein fix. No shaker cup is perfect… there are a few annoying protein powder hassles that we all know and hate - the lazy volcano water fountain that won’t let you fill the shaker all the way, the protein chunks cemented in the creases of your cup. So let’s fix that BS. Your shake should feel like a reward, not a pain-in-the-ass.

19
9 Foods That Will Kill Your Sex Drive

Has your sex drive gone M.I.A? What turns us off may very well start with what we’re eating — causing you to suffer from a low sex drive. As we age, the foods that we eat can have an impact on testosterone levels , which ultimately helps determine what’s going on below the belt. To ensure that your next romantic rendezvous won’t go soft, consider cleaning up your diet by tossing these foods to the wayside.

20
Sagittarius Horoscope for Sunday, January 17, 2016

Sunday, January 17, 2016 - The biggest problem with riding waves of unrestrained optimism is that you can land in a pile of trouble without even knowing it. You might see glimpses of a more realistic perspective now, but you're not willing to sacrifice your piece of blue sky just yet. While it's true that denial may put a smile on your face for a while, it won't make you very happy in the long run. Facing the truth is your only viable option, even if you must temporarily temper your carefree ways for a worthwhile cause.

21
6 Reasons You Still Have a Gut

Assuming you’re not eating your meals from a trough, you’re selective about what foods you consume, and you’re exercising consistently, you might be perplexed as to why the inner tube around your waistline won’t disappear. Unfortunately, the answer isn’t always cut and dry. While you’ll need to do some investigative work, we have ideas that’ll help you solve the mysterious case of the inflated spare tire.

22
Juliana Malacarne: She's Got Legs

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.

23
Get Six-Pack Abs in 6 Simple Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

24
5 Easy Steps to Drop Body Fat

Everybody always says, ‘a calorie is a calorie, but that may not be entirely true. Protein has a thermal effect because the body burns calories just to digest protein unlike fat, which gets stored real quickly if you take in too much.” Try crafting a plan in which you'’re getting roughly 55% of your total calories from carbohydrates, 40% from protein and 5% from fat. When choosing carbs, avoid those that rate high on the glycemic index and in turn raise your blood-sugar levels. When your insulin levels spike, you essentially can't burn fat because your body is in a state of storage. Stay away from quick-acting carbs unless you're getting them immediately after you work out.

25
4 Things You Should Always Have in Your Gym Bag

In most commercial gyms this stuff is banned, and for good reason. It gets everywhere. However, chalk can help improve your grip to the bar. When we workout our hands can get moist from sweat. That little bit of moisture can cause you to lose your grip on the barbell or dumbbell. Less grip means less muscle activation. The advantage to using chalk is that it protects your hands from cuts and burns when gripping the barbell. Chalk also dries up the sweat on your hands giving you a better grip. If you decide to use chalk make sure you wipe off the equipment after using. Have proper gym etiquette when using chalk.

26
8 Best Cable Exercises for a Big Back

Try cable exercises. They allow for free movement in your arms and put constant tension on your muscles that you can’t get with dumbbells. Here are the eight best cable machine exercises to pack on slabs of muscle to your back.

27
16 New Year's Resolution Killers

Did you know that only eight percent of people actually keep their new years resolution ? Why is this? Are new years resolutions really that hard to stick too? How many resolutions have you made that you actually kept? Lets make this year different. The definition of insanity is doing the same thing and expecting different results. Let’s get to the root of the problem and uncover what is causing you to not follow through on your goals.

28
10 Ways to Build Muscle Faster

Seeing new and faster gains doesn’t always require getting on a drastically different workout plan or following an ultra-scientific diet. Small changes can add up to major results. Start making the following tweaks and build muscle faster.

29
The Legend and the Apprentice

“What’s funny is, the past 10 years of my life, no matter what gym I went to, everyone has been comparing me to this guy Frank Zane,” says Hadzovic. “And I had no idea who he was. I literally thought that he was somebody my age who went to the same gym as me at different hours. Everyone kept telling me, ‘You look like Zane,’ and I’ve never even met this guy. I’m like, ‘What time does he train? Where’s he at?’ It wasn’t until a few years ago when I was on the Internet that I stumbled across some bodybuilding footage and saw Frank Zane. And I was like, ‘Holy crap, this guy is a former Mr. Olympia. That’s a f—ing compliment.’ And here I was thinking this guy was a normal dude.”

30
12 Macro Facts to Know for 2016

A ketogenic diet (high-fat, moderate-protein, low-carb) forces the body to become “fat adapted,” burning fats as fuel rather than carbs. The best part about “going keto”: you don’t need fear missing out on great flavor. Keto-friendly foods are known for having an incredibly rich and taste, and they’re incredibly satisfying. Once you’re nice and lean, you can still eat fats instead of carbs (for the most part) to remain shredded like you never before thought possible. Just ask Mike Rashid !

31
Joe DeFranco's Industrial Strength Show by Joe DeFranco on iTunes

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

32
10 Reasons You're Not Building Muscle

Packing on muscle is no easy feat regardless of whether you're a string bean or a husky guy. And why you're missing out on gains is typically caused by a number of reasons that can be easily avoided. So if you're frustrated about being stuck in the place and at the same weight, it's time to assess what you're doing and make a change.

33
The Winter Bulk Up: How to Gain Muscle in 4 Weeks

3. The Bulk Up plan revolves around "straight sets" versus the use of "super-sets" or "tri-sets". Once you complete a set of an exercise you will rest, then repeat for the prescribed number of sets that follow. This is another strategy to allow for ample recovery. The only time "tri-sets" will be used are for short ab/core workouts at the end.

34
Phil Heath's Mass-Building Shoulder Routine

Attack your shoulders with Mr. Olympia's shoulder blast routine.

35
Arnold's Classic Chest Routine

“I always like to start my chest routine with barbell bench presses. I'll use the pyramid principle, starting with a lighter weight and going to a heavy weight for six reps. After that I’ll do barbell presses on an incline to hit the upper chest. These I like to do for 10 to 15 reps and get a good pump. After that I do dumbbell flyes on a flat bench to really stretch out my pecs and hit the inner part. And finally I’ll end my routine with dips, and I lean into these a lot. This also stretch out my pecs and get a lot of blood in there. Dips also focuses more on my lower pecs.”

36
7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

37
Winter Mass Workout

On all of the main lifts (squat, bench press, and deadlift) and their variants that you cycle, you’ll work up to a one- to 10-rep max. Begin with an empty bar and gradually add weight until you reach a load that cuts you off at a certain number of reps within that range. You can shoot for a 10-rep max one week on one lift and then an eight-rep max on another lift the next week. You can work down to a one-rep max over time or play it safe and stay within five to eight reps; it’s up to you and how far you want to push your strength gains. Just be aware that repeatedly training very heavy (five-rep maxes or heavier) will be stressful and will require occasional deloads. Once you reach the load that allows you the number of reps you’re shooting for but no more, you’re done with that lift for the day.

38
The 10 Best Stretches For Men, According to 10 Trainers

How to do it: Lower yourself onto your knees, and use your hands to support your body weight. Lift your left knee and rest the sole of that foot on the floor, so it’s bent at a 90-degree angle and directly below your knee. Exhale, and lean forward until you feel the stretch in your upper thigh and hip flexors. Your right knee and toes should be in contact with the floor throughout the entire stretch. Use your abdominal muscles to keep your back straight and your spine supported. Hold the stretch for 30 seconds. Come back to the starting position, and complete the stretch on your right side.    What it does: “By engaging your glutes, you can stretch your psoas muscles (hip flexors), which is hugely important for people who sit most of the time or have frequent back pain,” says personal trainer, Nick Rodocoy .    When to do it: It's always best to do this stretch when your muscles are warm, like right after a workout, or when you get out of the shower.

39
10 Things You Got Wrong About Working Out

Most of the ideas you hear circulating in your local weight room today have about as much basis on scientific fact as the notion that the world is flat. Our friends over at Men's Fitness call out these myths once and for all and tells the truth about how to train.

40
10 Muscle-Building Peanut Butter Desserts

If you're going to indulge in dessert, why not choose one that tastes amazing—and provides quality nutrients your muscles need to stay fit and strong. Luckily, peanut butter is a quality protein that is good for building muscle and makes a mighty tasty addition to many desserts. Pair it with other quality ingredients (like fruit, whole grains, or nuts) and you can satisfy a sweet tooth in a healthy way. 

41
The 10 Best Exercises for Low Back Pain

, researchers combed through studies, trials, and reports to determine what really works when it comes to warding off the debilitating issue. The consensus: regular exercise. Regular is a keyword here: "for exercise to remain protective against future [lower back pain], it is likely that ongoing exercise is required," the study states. Good news for fit guys already hitting the gym pretty regularly. But even if that's you, you can decrease your odds of pain even further by focusing on

42
12 Laws of Fat-Burning

No question about it, burning fat is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your six-pack will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

43
Ask Men's Fitness

I’m pretty active—always working out, playing sports…What will happen if I don’t drink enough water?

44
Survival Plan

Pomegranate may be a new ally in the pursuit of a balanced gut environment. Not only are fresh pomegranate seeds a good way to add fiber to your diet, but early in vitro studies on pomegranate extract have explored how naturally occurring plant compounds in pomegranates called polyphenols may also help to provide an environment for good gut bacteria to thrive. A small preliminary study of 20 healthy individuals who took pomegranate extract suggests, but does not prove, that these poly- phenols may work as prebiotics, which feed the microbes in our gut to promote the right balance of beneficial bacteria.

45
Thor Björnsson Owns 284-Pound Dumbbell

Much like his namesake, few can lift the "Game of Thrones" star's hammer.

46
Here's What to Do When You Accidentally Sext Your Ex — And She Starts Sexting You Back

I’m all for recycling, but even if your breakup was amicable, the fact that she’s sexting you means she probably still has feelings for you. I know it’s fun to get your ego stroked by an old flame, but the more evolved version of you would come clean—if not about the sext, then at least about your feelings for her (or lack thereof). Who knows, your integrity might make her want to sleep with you more!

47
Protein Peanut Butter Cups

The dessert that finally makes any diet easier to enjoy and allows you to satisfy your cravings for sweets. If it sounds too good to be true, then it probably is. The cliche applies to most concepts in fitness and nutrition, but it’s not the case if you’ve mastered the art of healthy dessert. While you...

48
T NATION on Twitter

Sundays are for whipping up muscle-building meals for the busy week ahead. 10 tasty ideas: https://www.t-nation.com/diet-fat-loss/10-ways-to-un-suck-diet-food … pic.twitter.com/foDswiHWtN

49
Winter's Crop: Sautéed Turnips With Pine Nuts

Turnips are root vegetables grown in cold climates with edible roots and greens. Farmers pick them early, when they're sweet, or just before fall frost, when they're bigger. Both types are good sources of antioxidants, minerals, and vitamins such as C and K.

50
T NATION on Twitter

"Does fish oil live up to the hype?" If it's quality stuff, yes. We use this: https://biotest.t-nation.com/products/flameout … pic.twitter.com/wdRFCBWIRY

51 Why You Can't Get a Hard On
52 9 Tough Questions to Ask a Trainer Before You Sign Up
53 T NATION on Twitter
54 T NATION on Twitter
55 Tampa Theatre receives $100,000 gift from anonymous donor
56 The Absolute Hardest Arm Exercises of All Time
57 3 Moves For Steel-Cable Hams
58 The 5 Worst Things to Do if You Want to Build Stronger Legs
59 How to Make Your Protein Shaker Not Stink
60 Bodybuilding.com on Twitter
61 Bodybuilding For Beginners
62 Three Ways to Get the Most From Your Indoor Cycling Workout
63 Special Olympic Athletes Head to Arnold's Hometown
64 Here's What Steroids Actually Do to Your Body
65 How To Get And Stay Motivated For 2016!
66 5 Essentials For Your Transformation Toolbox!
67 American Crime Story Season 1 First Trailer (HD)
68 Mike Titan O'Hearn on Twitter
69 T NATION on Twitter
70 The High-Intensity Circuit to Sweat Your Gut Off
71 4 Elbow-Friendly Moves for Bigger Triceps
72 H.U.G.E. Gym Class: Cardio
73 Anthony Premo on Twitter
74 Jeff Sheppard on Twitter
75 Tony Horton's Fat Shredding Bodyweight Workout
76 http://www.ncbi.nlm.nih.gov/pubmed/24859445
77 Cellucor Super HD at Bodybuilding.com
78 The Top Protein-Packed Snacks
79 Where you shoud be before you start a prep
80 Power-Building Workouts for More Muscle and Strength
81 How to Power Through a Tough Workout Program Like The 21-Day Shred
82 Win a PharmaFreak Prize Pack
83 The Curious Case of Why People Fear Protein
84 Flex Lewis™ on Instagram: “The finalized design of yours truly on the side of @nitro_gym Australia. I can't wait to see this in March when I head back there for the…”
85 Mike Titan O'Hearn on Twitter
86 Mike Titan O'Hearn on Twitter
87 The 8 Absolute Worst Foods You Can Pump Into Your Body
88 The 25 Worst Things You Can Do for Your Body
89 DieselStrength on Periscope: "Come check out a few intervals with my new training mask!"
90 8 Get-Lean Nutrition Tips From Ashley Hoffmann!
91 Laurin Conlin on Twitter
92 Pauline Nordin on Instagram: “Cute. #Repost @tristenescolastico #Bodybuilder #pets #petlove #muscle #workoutmotivation #RiseAndGrind New Day. New blessings. New doors.…”
93 Faster Fat Burning