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WATCH: Mountain Dog Back and Biceps with Mark Dugdale

The following details my secondary back workout. I slightly deviated from the plan because the workout took place at the elitefts Compound and Dave Tate took over the biceps programming portion.

The 'Pakistani Hulk' Sets Sights on Becoming a World Star

Arbab Khizer Hayat won't stop until he becomes a weightlifting champion.

VIDEO: Nick’s Stunning Transformation From Anorexic to Bodybuilder

Starvation scared him into a healthy lifestyle.

Gym Fail Friday: Man Does Bizarre Thrusting Exercise In Gym

Man was spotted performing strange pelvic thrusts with exercise machine.

Gym Fail Friday: Man Does Bizarre Thrusting Exercise In Gym

Man was spotted performing strange pelvic thrusts with exercise machine.

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CLA by Foundation Series - Lowest Price on CLA!

Here at, our goal is to help people like you meet your health, fitness and appearance goals through information, motivation and supplementation. We want you to have every possible tool at your disposal, so we constantly add more articles, videos, workouts, diet plans and transformation stories to our website. We've also developed a full line of our own nutritional supplements that—when combined with the right workout and nutrition program—will help you reach your goals. All products have been formulated to the highest standards with high-quality, effective ingredients that produce real results. If you aren't completely satisfied with any product, return it any time for a full refund.

The Absolute Worst Fitness Trend | T Nation

I think previous trends like CrossFit have acted as vehicles to take people further away from the core concept of training – to better health and wellness over the long term – and have promoted the element of competition and constantly one-upping the rest of the field. Though some of this mentality is necessary to see gains, people who don't compete and train for recreation are simply digging themselves a hole and setting the stage for injury.

3 Tip: The World's Toughest Core Exercise | T Nation

Second, while the core plays a key role to stabilize the spine during renegade rows, the act of rowing the weight upwards and moving into shoulder extension causes the lats and upper back to work just as hard as the core to resist rotation. When the weight is held in the bottom position as shown below, the lats and middle back can't be relied on as heavily to resist rotation, placing a majority of anti-rotation responsibilities on the core.

Lifted: Original Transformation Series

Elevate your entertainment with's original series, "Lifted"! Tune in weekly to follow ordinary people and top athletes looking to take their training—and their lives—to the next level. Learn, laugh, and cheer them on as they overcome their struggles—and inspire you to conquer yours.

Tip: High Tension Curls for New Arm Growth | T Nation

Get a band and angle it so that it provides maximum resistance at the top of the curl when the bicep is completely shortened. By doing so, there's never a drop-off in tension and you'll stimulate more muscle growth. As a bonus, the chest pad works as your built-in counterbalance against gravity, so you're forced to stay strict.

Clayton South's Health Facts: Betaine Anhydrous

Clayton South, SPN (ISSA), is a recognized expert in the bodybuilding and fitness industry with over 150 bodybuilding, fitness, and nutrition publications to his credit.

Two ways to redefine your chest workouts

Afterward, you'll do dumbbell alternating presses—another chest exercise—and you'll probably find you can use a heavier load than you anticipated. That's because, at this point, it will have been long enough since you completed the bench presses that your chest will feel almost fresh again. And because you're not blitzing your chest completely each session, you'll be able to recover in time for your next one-and more frequent training means faster growth.T

Shawn Ray Back Workout For 2000 Mr Olympia YouTube 720p

Nasser El Sonbaty & Jean Pierre Fux Arms & Back Workout For 1999 Mr Olympia YouTube 720p

Broke Man's Guide to Muscle-Building Groceries

Do you truly use all the food you buy? You probably don't. Before stepping out of the house to buy more food, take an inventory of what you already have. Condiments, spices, frozen and canned food items should be on at that inventory list; this can easily slash your weekly food bill. Next on the list should be leftovers. Last night’s dinner can be today’s lunch, freeze it and it could be next week's lunch too. If you’re one to toss food after a meal, then you are that average American who’s a national statistic. That stat: 28 to 43 dollars of about 20 pounds of food a month gets tossed. So lesson learned here, learn to love your leftovers.

Men's Fitness Wire on Twitter

Men's Fitness on Twitter

Men's Fitness executive digital director Mike Simone demos a back and biceps workout from the FOUNDATION plan.

Primary Legs

*The idea here was to find a way to make squats more difficult without loading much weight on the bar due to my lower back issues.  Obviously the leg press ascending set helped fatigue my legs, but adding in some walking lunges immediately before squatting also helped.  Take long strides and pause with your trailing knee gently touching the ground on the lunges and then move quickly to squats.  Adjust weight as needed, but control the eccentric and go down slow before driving back up hard.  I did the superset for 3 rounds.

Mike Titan O'Hearn on Twitter

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Pauline Nordin on Twitter

FD Whey + Protein #Shaker (limited quantities) SAVE $15 Get it NOW, while we have it …

Trump Inauguration Thread

Obama is finally gone and we have testosterone back in the Whitehouse

How to Personalize Your Workout

Designing your plan isn’t just about selecting good exercises. It’s about the picking the best options for you body. If every workout were created equal, then all plans would deliver the same results and consist of the exact same movements. While most training plans do boil down to some commonalities, there’s a reason why so...

Men's Fitness 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

Hope That Trump Will Be the Peace President That Obama Was Not

​It seems strange that this will be the last time I write you under the presidency of Barack Obama. I recall the slight ray of hope we felt when he took office, after eight years of the crazed neocons who ran Bush's White House. At the time, Dr. Paul had just finished his ground-breaking 2008 presidential run and so much had changed for us in the Congressional office. While we were legally separated from campaign activities, we felt the mist from the waves crashing on the shore of American political life. Ron Paul went from being a widely-admired and principled Member of Congress to the world-renowned ambassador of honest money and non-interventionism! A revolution was born! By the 2008 race, Bush and his foreign policy were thoroughly discredited, and Ron Paul offered the strongest opposition to the warmed-over Bushism that the hapless McCain campaign had on offer. Obama had run as the peace candidate, and the peace candidate always wins -- even if he is a liar (see: Woodrow Wilson, FDR, GW Bush, etc.). But while many of us hoped for the best, we also knew there was little chance for us to change course.

The 15 sex fantasies she craves

We asked women for their greatest sexual desires and got this unbelievable list of tips, tricks, techniques, and fantasies. Read on to get the details—from the subtle stuff you may be forgetting to the secret ways she wants to get freaky. Then work on having her share the moves she's dying for you to make in the bedroom. Trust us: Your sex life together will never be the same. Sex Tips Hot Sex Tonight 15 off-the-wall positions for the ultimate night (or day).

Teyana Taylor Displays Voluptuous Curves

Singer Teyana Taylor has never been shy in front of a camera and these pictures are no different. Taylor recently hit the beach in Miami with a few friends and her daughter. Taylor is sporting a tiny purple bikini bottom with a tied up shirt, and looks lovely doing so. Her husband, Iman Shumpert of the Cleveland Cavaliers might be struggling on the court a bit, but off the court it appears he's doing just fine.

No Carbs Required

You need two things to build muscle: protein and fat. That one’s pretty much a no-brainer, and no one in their right mind hopes to add slabs of muscle without downing plates of protein. Fat may not be at the forefront of thought for muscle gain, but it’s necessary, too—it’s the stuff that gives cells shape and structure. Carbs, however, do nothing structurally. They get converted to glycogen, which can be stored inside muscle tissue, but they’re not part of the muscle fiber. Yet, countless yams and cups of rice go down the gullet each day to promote muscle growth, and research from the American Journal of Physiology-Endocrinology and Metabolism shows that carbs don’t build muscle, but they speed up the process. That’s the whole point of battling with iron day-in and day-out: not only to grow slabs of muscle but also to layer on the fibers as quickly as possible. Carbs amplify our efforts under the bar.

Power Surge: Chest Blast

This month I want to show you my chest workout, which serves as a perfect introduction to the concepts of power bodybuilding. Like a powerlifting workout, reps are kept low to allow you to use the heaviest possible weight. You’ll also rest 3–5 minutes between sets, letting you make a full recovery and continue lifting heavy throughout the session. The volume necessary to satisfy the bodybuilding portion of this equation comes from the number of total sets used; though you’ll do only four exercises in total, you’ll do 28 sets, including warmups. These workouts tend to run long (90-plus minutes) but allow you to chase everything you want at the same time. Get after it, Beast.

The 13 best tools to recover from any workout

But the MobilityWOD Supernova—which comes in both 80mm and 120 mm sizes—is far more than your garden-variety roller. Thanks to specially designed patterns etched into its hard rubber/nylon exterior, the Supernova is remarkably good at applying shear force to tired muscles, according to MobilityWOD founder and recovery guru Kelly Starrett. Science aside, take it from us: This thing works, it's easy to carry around, and it'll prove to you exactly why you should stop rolling your hamstrings with a freaking tennis ball. $34.95 for 80mm model, $39.95 for 120mm;

Too Tall to Squat?

So while I wouldn’t recommend that you avoid squats simply because you’re tall, I can tell you that it isn’t necessarily the only  option you have for putting quality size on your upper legs. I’ve included a sample squat-free thigh workout that you can alternate in four-week cycles with a more traditional squat-based thigh program. One last bit of advice: in your quest to build mass, be patient! You’ve got a lot of frame to fill out, so go slow and steady. It may take you a little longer to reach your goal than an average-sized person, but when you do, you’ll have the satisfaction of knowing that you earned every last ounce of muscle. -  FLEX

Current Bodybuilding Training Thread 2.0

Most of the time I only have 3 days, some weeks I can get 4 and the split obviously works better, but on a 3 day there is always a session that I need to hit 2 parts, with the recent high volume approach I'm taking that session always takes a long time and feels like too much.

18 Things You Should Fear in the Gym

Fear (or fear for) the "cardio bangers", these are the people that insist on running and pounding on the treadmill as fast and as hard as possible. These people can be heard from across the gym usually with headphones on singing and pounding away on the treadmill. The "cardio bangers" distant cousins the "weight bangers" wont be too far behind. The "weight bangers" are the people who just slam every piece of machine, dumbbell or barbell around them. From warm up sets to max effort sets these guys and girls just slam everything. While it may sound like a joke these people can cause a huge distraction for you and can cause you to get hurt. I have been startled many times by people who slam everything down around them.

Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

Think donuts have a lot of sugar? These 11 popular foods are loaded with it.

Think donuts have a lot of sugar? These 11 popular foods are loaded with it.

1/12- Upper Accessory (Chest and Tris)

I have been competitively powerlifting for over 20 years. Within that time I have competed raw, single ply and multi ply. I hold the highest all time total of 1930 at 148, the third highest total of 2045 at 165 and have broken over 35 world records, over 25 of which I still hold. Through the years in this sport I have learned a great deal from various training methods, met and formed long lasting friends, as well as learned the importance of balancing life, work, and training.

A Lifter's Guide to Alcohol | T Nation

Alcohol also lowers HGH, but it really doesn't seem to impact estrogen the way we once thought. A three week intervention on men and post-menopausal women showed once again that the .5g/kg alcohol level (about 30-40g alcohol in this study) had no impact on circulating estrogen. And two other studies I looked at using 1.5g/kg alcohol and 1.75g of alcohol didn't seem to impact estrogen either. Surprised? So was I. It seems that if anyone is going to be impacted by increased estrogen as it relates to alcohol it's women and not men.

Martial Arts Legend: Tiger Schulmann

When Daniel Schulmann was 9 years old, his older brother was badly beaten by two bullies and had to crawl home with a broken leg. The next day their father registered both boys in a Kyokushin karate school, in Spring Valley, NY. Daniel was a natural, and although his older brother gave it up, Daniel excelled. He was awarded a black belt by the time he was 12 and perhaps more providentially, a nickname, Tiger, from his sensei, for being so ferocious.

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

A Car Crash Motivated A 400-Pound Man To Transform His Body

If hadn't been for a car crash in 2008, Jordan Grahm might not be alive today. Weighing more than 400 pounds at the time, Jordan endured a wreck that separated his shoulder and broke his wrist. Yet, as you'll find out, it also served to free him from a rut that included overeating, depression, and recreational drugs.

Bear Degidio 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

CT's Frank Opinion on Using Hormones?

CT, one common theme in diet recommendations is EAT MORE PROTEIN. Eat your body weight in grams, eat double, triple, and on and on. Any recommendations on how to reach the right amounts without Frankenstein foods? I weigh 235 and I'm barely able to get 235 grams and that's with a shake here and there. I already go through 6lbs of chicken breasts or thighs every week. I also mix in red meat and pork but not 6lbs worth.

Instagram photo by Pauline Nordin • Jan 21, 2017 at 4:06am UTC

The Best Stretch for Your Body (In less than 5 minutes)

Hip flexor stretches. Shoulder stretches. Back stretches. Dynamic stretches. Why not just combine them all into one great stretching exercise? Here's how.

Men's Fitness on Twitter

#VinDiesel 's new film #ReturnofXanderCage is out—see photos of the stunning women who star with him:

Alice Wik-Crosby on Twitter

@BioLayne definitely provides so of the best info out there. Just make sure to ask him a SPECIFIC question..not, what are your thoughts on.. …

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.

The best weight-loss workout plan for tall, heavyset guys

To maximize fat loss in training, “you need to do a lot of work in a short amount of time,” Peruo says. Blitzkrieg-style workouts keep your heart racing and burn more calories than conventional weight training. In the sessions that follow, you’ll add reps to the exercises each week, accomplishing more work while being sure to keep your total workout length the same (use a stopwatch to record your time). Rest only as long as you absolutely need between sets. You’ll find you have to rest less over time, even as the reps add up. On days you don’t lift, perform high intensity interval cardio. Try 60 seconds of hard work (jumping rope, fast running, intense cycling) followed by 30 seconds of light activity or rest. Continue this for 15–20 minutes.


This is the first time I've been legitimately sick in probably 8-10 years.  Like, flu, fever, all that jazz.  I spent 3 days laying in bed, only eating about 10 crackers.  Thank god for gatorade, because I have no idea how I would've survived.  I joke, kind of...but seriously.

6 Perfect Muscle-Building Meals

The following six meals have one thing in common: They're perfect. They'’re flawless. They're clean as can be, and they're ideal because they help you build muscle (provided you'’re hitting the gym devotedly), burn fat, and promote overall stellar health. And, conveniently, they account for a full day'’s worth of great eating. Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your body type, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.

Zach Even - Esh on Twitter

Hey @jockowillink someone recommend me in same post as you. I better work harder! I LOVE the pressure to get more

Instagram photo by Joe DeFranco • Jan 21, 2017 at 3:30am UTC

7 basic diet mistakes even smart people make

When you’re immersed in the world of health and fitness, it’s easy to assume that certain facts are just that—known facts. But actually, there are many basic diet principles that even really, really smart people are clueless about. It has nothing to do with intelligence but rather just not having the right information. Here are seven facts that may seem obvious to the more in-the-know of you out there, but downright earth-shatteringly helpful to the smart guys reading this that just haven’t heard them before.

Instagram photo by Mr. Olympia LLC • Jan 21, 2017 at 2:47am UTC

The Complete Guide for Building a Bigger Back

In this series, we rounded up and broke down some of the best movements for back training. As far as bodybuilding and size development go, it doesn't get much better than this. Some of the exercises in this group may not have been what you expected, and the ones you did expect can still be refreshed. Learn to train and program these movements the right way, and your back development will reach the next level in no time.

Vin Diesel’s top 5 most badass roles of all time

Even though Diesel technically is only the voice of Groot, it’s impossible to leave the character off this list. Diesel’s has made the humanoid tree-monster one of the most popular characters in the Marvel universe and his line of “I am Groot,” which are the only three words he can actually say, has become a pop culture staple. Groot is a scene-stealing character in the film with his awesome abilities and he’ll be back for the second installment of Guardians, although this time it’ll be the Baby Groot version .

Joshua Ridge on Twitter

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51 Cory_Duplease on Twitter
52 Cody Garbrandt on Twitter
53 Mark Wahlberg Flexes His Muscles on and Offscreen
54 Anyone Ever Do 'Uncles'?
55 High Protein Piña Colada
56 Instagram photo by Branch Warren • Jan 20, 2017 at 3:30pm UTC
57 Dwayne Johnson on Twitter
58 Mark Dugdale Open UGSS Presentation | Part 1 -
59 Jailhouse Strong: 100 Bodyweight Squat Challenge
60 The "End Heavy" workout plan for greater gains and fewer injuries
61 Triple Threat: 4-Week Fitness Plan
62 Floyd 'Money' Mayweather Mocks Conor McGregor by Flaunting His Massive Net Worth
63 Instagram photo by Mr. Olympia LLC • Jan 21, 2017 at 1:15am UTC
64 Men's Fitness on Twitter
65 How to Burn Stubborn Body Fat | T Nation
66 Hollywood’s Highly Effective Fat-Loss Diet
67 5 workouts for every type of guy
68 Friday Technique Video - How to perform the box squat
69 Learn Which Dietary Fats Can Actually Help You Lose Fat
70 Men's Fitness on Twitter
71 Hidetada Yamagishi on Twitter
72 10 Mistakes Women Make With Diets | T Nation
73 Instagram photo by Phil Heath • Jan 20, 2017 at 11:55pm UTC
74 Gif4Share on Twitter
75 8 Ways to Step Up Your Fitness Game
76 6 moves to get arms like Vin Diesel
77 Flex Lewis on Twitter
78 5 Super Strength Boosters
79 Got only 20 minutes to work out? Use it to add years to your life.
80 9 Tricks to Burn Fat Fast
81 Muscle & Fitness on Twitter
82 The S Word — What I've Learned
83 Brandon Goodwin on Twitter
84 Pauly Wally on Twitter
85 Instagram photo by Mr. Olympia LLC • Jan 20, 2017 at 9:53pm UTC
86 Steve Pulcinella on Twitter
87 10 Training Tips for Gaining Lean Muscle
88 The Art of War
89 Wakana on Twitter
90 Instagram photo by Pauline Nordin • Jan 20, 2017 at 8:49pm UTC