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How you choose to prime your body for a training session is up to you, but not all warm up and recovery methods are equal.

Isolator Fitness Meal Prep Fitness Bags

I just received my 6 meal ISO bag, and I must say that I am very, very HAPPY. I used it today for the first time. I was surprised to find that the ice packs kept my meals cold during my 14 hour work day. I work for FedEx and drive a delivery vehicle all day, and the cargo area can top out at 150 degrees, which is not good for my meals, but I am so happy that you came up with this bag........IT ROCKS!!!!!!! Thanks again for a great product!!!!!

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Top News
1
Sagittarius Horoscope for Thursday, January 21, 2016

Thursday, January 21, 2016 - Confronting familiar fears that stem from an old relationship wound may seem quite overwhelming today. Hang tight; thankfully, the energy grows lighter as the day wears on. There are gentle cosmic winds blowing now, untangling the complex dynamics and softening your resolve. Learning how to be more comfortable with your emotions will help everyone relax. Interactions with others can take on a life of their own now, yet practicing the art of compromise is your saving grace.

2
Less Is More

Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group. In fact, to my way of thinking, hitting biceps two times per week constitutes overtraining. If you truly fatigue a muscle during your workout, then it should require about a week to recuperate adequately before training it again. Still, I see so many guys training their biceps several times a week, with the same kind of work they put into their chest training, then they wonder why they’re constantly stuck at a plateau.

3
Get Weigh-In Shredded

“For the everyday guy, the basis for all of these workouts should be two or three minutes on and one minute of rest,” he says. “The boxing workout was built on interval training simply because of the nature of how the sport is played by rounds. Training for these rounds you push yourself in intervals within the rounds. Boxers have been training like this for decades. It has only recently become hip to the mainstream public with HIIT and other trending workouts. To be able to get your heart rate up so many times in a workout you will burn more calories and find that you accomplish much more work in a smaller amount of time. And on top of everything else, boxing is fun – it is both a physical and mental release. How can you beat that?”

4
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.

5
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.

6
The HIIT Squad

Of course, as with any cardio program, HIIT only works when it’s paired with the right diet and training program. After a few sweat-drenched workouts and a payoff well worth the grueling task, you’ll be asking yourself, Why the hell haven’t I been using HIIT all along? Good question. What follows is a breakdown on HIIT and cardio in general – including machines to use and to avoid – with information from FLEX Senior Science Editor Jim Stoppani, PhD, and superstar trainer/nutritionist Hany Rambod, to help you get ripped and ready.

7
Branch Warren

Branch Nation is where Hardcore Fans belong. Sign up now for EXCLUSIVE ACCESS to behind the scenes videos, his private forum, protected blog AND get special deals and discounts on Gear.

8
Ladies, 6 Reasons NOT To Compete | T Nation

While it seems noble to stand for what you believe is right, the judges aren't going to agree with you. You have to have what it takes going in. You can have the best trainer, the best diet guru, the highest caliber drugs and supplements, the most crystals that can possibly fit on your suit, the best hair extensions, makeup, a killer tan, and a saunter like a cat on stage exuding enough sex appeal to make a bishop kick a hole in a stained glass window, but you're never going to compensate for poor genetics. You have to have the foundation to build upon. If you don't then I'm sorry, competing is not for you.

9
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

10
The Weirdest Training Method That Works | T Nation

Okay, these "cleans" are far from traditional, but the movement is close. Any bottoms-up "clean" will give you a run for your money. The only drawback is the load tends to be a bit too light to truly maximize hip and glute activation. However, single leg variations performed with plates quickly resolves this, as the total weight is loaded to one hip. Furthermore, the plates can swing to the sides of your body without hitting your thigh – something that can't be duplicated with kettlebells. Besides requiring a high degree of balance and motor control, you'll need Jedi-like focus to successfully complete these.

11
T NATION on Twitter

Use the right kind of coffee to speed fat loss, increase performance and dull cravings: https://www.t-nation.com/diet-fat-loss/tip-drink-coffee-to-boost-your-metabolism … pic.twitter.com/qsNWMHcjqS

12
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

13
T NATION on Twitter

This type of curl will challenge your biceps in a whole new way. How to do it: https://www.t-nation.com/training/tip-do-the-lap-barbell-curl … pic.twitter.com/47C6mEwGuZ

14
T NATION on Twitter

See what he's doing? Look at the feet. Here's why that's a great trick: https://www.t-nation.com/training/tip-build-hams-by-elevating-front-of-feet … pic.twitter.com/cLNDV9wD7B

15
Money Lessons I Learned Delivering Newspapers to Rich People

I instantly felt the need to take care of that customer more than others. Of course, I wanted to do a good job, but let’s face it: If I kept doing a great job for the "amazing tippers," there would be more opportunities to get larger tips like the one he handed me. That’s not to say I didn’t take care of my other customers because they still deserved good service. I just didn’t want to lose the ones that always treated me so well. I use this same method when at a hotel. I always leave a $10 bill on the bed for housekeeping. I find that I have the cleanest room as well as extras left. I even have gotten free room service due to leaving amazing tips. It's the same at a restaurant, when you leave a good tip at the beginning, service goes up a lot.

16
T NATION on Twitter

Most intense conditioning is all lower body. Not this. Try it: https://www.t-nation.com/training/tip-build-strength-stamina-with-rope-pulls … pic.twitter.com/3ctZseb8PC

17
T NATION on Twitter

This exercise activates every part of your abs and obliques. Check it out: https://www.t-nation.com/training/tip-do-the-pike-rollout-for-core-strength … pic.twitter.com/D9WBqcGJWy

18
6 Worst Things You Can Do to Get a Bigger Chest

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator , Rocky, and Superman and it's easy to see why most men covet massive, thick, and striated pectorals . The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel.

19
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

20
The 8 Deadly Sins Of Training

When was the last time you skipped a night's sleep because you weren't "in the mood" for it? Your training should become as automatic as every other aspect of your daily routine. You should never consider whether or not to train; you should just go to the gym when it's time for your workout. Set the alarm on your phone and get your butt into the gym.

21
T NATION on Twitter

Butt implants are for lazy chicks. Build better glutes with this: https://www.t-nation.com/training/tip-make-the-trap-bar-your-secret-weapon … pic.twitter.com/LNdP1NE9Rv

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
T NATION on Twitter

The complete fat loss plan made just for lifters. No joggers please. Get the free ebook: https://goo.gl/LRRFVU  pic.twitter.com/UnTqQB1fYb

24
CutAndJackedShop.com - The Motivational Gym Shop

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

25
Redirecting...

Redirecting...

26
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

27
The 30 Best Abs Exercises of All Time

Athletes of all sports—from baseball to football to hockey—base their physical training on improving the strength of their core using compound movements. That's great for professional athletes, but what about guys who just want to get a ripped six-pack?

28
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

29
The Big Man’s Plan to Lose Weight and Build Muscle

Why train like a gazelle when you’re built like a grizzly bear? Here are five essential tactics a naturally large guy can use to shed some excess weight and get even stronger.

30
@therock on Instagram: “Always good havin' the real ballers come thru.. #OnSet #BALLERS #Season2 #HBO #MagicCity No substitute for hard work. @Navorro_bowman…”

31
Lactose intolerance

Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy. Lactose intolerance in adulthood is most prevalent in people of East Asian descent, affecting more than 90 percent of adults in some of these communities. Lactose intolerance is also very common in people of West African, Arab, Jewish, Greek, and Italian descent.

32
ALL ACCESS with IFBB Pro Derik Farnsworth PART 1

ALL ACCESS with IFBB Pro Derik Farnsworth PART 1

33
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

34
Rate My Workout: A Better Split Routine

Aaron B. sent us his workout split and said he’s burned out. Here’s what we advised.

35
Jay Cutler's Triceps Takedown

Press up and momentarily lock out. Your focus should be on trying to take the chest out of the exercise and on working the tri’s as much as you can. Obviously, you can’t take the chest totally out of the exercise, but you have to make that connection with your triceps to get the most out of it.

36
10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

37
Young Guns

Although there are two bona fide pro legends, Shawn Ray and Branch Warren, among the 32 NPC Teen National champs, only six overall victors had turned pro before 2015. Now Cody Montgomery has joined that exclusive club. Already he’s had a legendary amateur career. Of those 34 Teen Nats, he’s the only person to win more than one, and he did it thrice. Then he leaped into 2015’s USA Championships and once again took home the heaviest hardware, becoming the first person to go pro in his debut NPC open contest and, at 20, the youngest overall winner of a pro qualifier. Expectations are now sky-high. Can he keep his winning streak alive in the big league? Can he have a legendary pro career to match his amateur years? Settle in. We’ve witnessed only the first steps of what will likely be a long journey.

38
Jay Cutler's Boulder Shoulders

When you want something fresh, something unique, something guaranteed to pack on slabs of unadulterated muscle to your frame, call on Jay Cutler. His plan is for you to replace your current delt routine with this one for only four weeks. For most trainers, that’s four workouts, but if you’re a twice-a-week kind of guy, that would mean eight sessions. It’s intense, explosive and should be used as a boost out of any plateau you may be experiencing in your current routine. Sticking with a high-intensity routine like this without switching off for a period of equal time could lead to overall fatigue, if not injury.

39
5 At-Home Cardio Workouts for Fat Loss

5 At-Home Cardio Workouts for Fat Loss

40
The High-Intensity Circuit to Sweat Your Gut Off

Plyometric exercises are so effective because you're repeatedly creating a forceful contraction, which means you're burning major calories, Perry explains. Movements like jumping rope, sprinting, throwing (think baseball and football)—even punching or kicking—are performed rapidly and demand a quick stretching or loading of the muscle followed by a forceful contraction. This is why plyo circuits don't (and shouldn't) take very long. You want to keep the intensity high and the duration somewhere between 10 to 20 minutes. Your most intense workouts should be shortest.

41
Pomegranate Polyphenols Fight Free Radicals

We all know that antioxidants are important to include in any eating plan, and that the best way to add them to our diet is to get enough of the whole, natural foods found mainly in the produce section. But did you know that one type of these free-radical-neutralizing compounds is called polyphenols? These micronutrients help protect plants—and may help boost your health, too.

42
Career-Crushing Tips From The Rock, Dwayne Johnson

Co.Design senior editor Mark Wilson talks with actor and producer Dwayne Johnson on how he approached building a career in Hollywood—and who would win in a fight, him or Vin Diesel. (Wilson doesn't have a chance.)

43
8 At-Home Workouts Under 10 Minutes to Help You Lose Weight and Build Muscle

Most of us have the option of going to the gym at two points in the day: before work, or after work. Both of these timeframes are peak hours which means the crowd factor is at a 10. Locker rooms, crowded. Showers, crowded. Dumbbell rack, crowded. Benches, crowded... and sweaty. You get the point. Your mood is affected, your workouts suffer, and results can dwindle. Not to mention, everyone looks at you like you're a jerk because you're trying to do a superset or a circuit.

44
4 Things You Must Do to Achieve 7% Body Fat

The rest of your calories come from carbohydrates. To calculate these, subtract your fat calories and then your protein calories from the total. Protein and carbohydrates both contain four calories per gram. So, in the case of the 180 guy, that’s 720 protein calories (180 x 4 = 720). His equation to find his carb allowance would then look like this: 2,160 calories - 648 calories from fat - 720 calories from protein = 792 calories, or 198 grams of carbs.

45
The 8 Best Things You Can Do to Boost Your Immune System, Ranked

Whether it’s that compulsive hand-sanitizing colleague or a packet of miracle powder at the drugstore, advice on how to fend off flus and colds during the dark months is everywhere. While some of it works, much of it is a total waste of time. So we asked a few experts about the most popular so-called immunity boosters and had them give each a score from 1 to 10 based on their effectiveness. See which of these you subscribe to and tally up your own score—our experts say if you hit 35 or more, you’re pretty well protected; if less, it’s time to stock up on oranges .

46
Maelissa Hale 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

47
11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

48
Get Ripped Like A Pro

Carbs have different effects on different people: some guys eat a baked potato and lose all their cuts, while others can destroy a box of Cap’n Crunch and be ripped to the bone. Curry is one of the lucky ones who can eat carbohydrates all the way through his contest prep and still get great results. “I have rice, grits, oatmeal and sweet potatoes as well as vegetables for all my meals most of the time,” he says. “I might drop the starchy carbs out of my last two meals and replace them with just vegetables as I get closer to the show, but it all depends on what I’m looking like.” Curry doesn’t shy away from simple carbs, either; he has a Gatorade postworkout to quickly replenish his glycogen stores and spare his muscles from becoming metabolized for fuel.

49
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

50
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.

51 The Best Ab Exercises, According to Science
52 5 Things You Need to Know About the New Nike MetCon 2
53 Dave Tate on Prehab/Rehab For Lifters - elitefts.com
54 Posing Like A Pro With Lee Labrada
55 The 6 Best Post-Workout Nutrients
56 Kevin Levrone on Instagram: “Levro Team World Workout Today Back, Biceps, Traps: Back: Front Lat Pulldowns 4 sets of 8 reps. Rear Lat Pulldowns 4 sets of 8 reps.…”
57 7 Winning Strategies for Growth
58 Dumbbell Incline Flye
59 RSP Nutrition QuadraLean at Bodybuilding.com
60 Fish Oil: You're Using It Wrong | T Nation
61 8 Tips for Great Abs
62 Dallas Diaz on Twitter
63 Manasquan Underground Strength Gym Relentless Strength & Conditioning
64 http://www.ncbi.nlm.nih.gov/pubmed/21775530
65 @smittydiesel on Instagram: “Another shot from Day 1. CPPS certification at @defrancosgym in the @OnnitAcademy #cpps #cppscertification”
66 Build The Perfect Shoulder Workout
67 http://www.ncbi.nlm.nih.gov/pubmed/23075559
68 http://www.ncbi.nlm.nih.gov/pubmed/25420418
69 Abigail Little on Twitter
70 Chris on Twitter
71 Ashley Zorn on Twitter
72 Devon on Twitter
73 20 Tips To Improve Your Olympic Lifts
74 Justin Compton Trains Back in Chicago
75 IRON MAN MAGAZINE on Periscope: "Anllela live again 😍📷📹🎥"
76 Kai Greene on Twitter
77 Dexter "The Blade" Jackson on Instagram: “#Repost @unutrition ・・・ Check out the all new Ultimate Nutrition posing section on npcnewsonline.com:…”
78 Gaspari Nutrition on Twitter
79 Bodybuilding.com on Twitter
80 Tony Thorbjornsen on Twitter
81 Ben Rivera on Twitter
82 TLF Apparel on Twitter
83 Paul Farrell on Twitter
84 Gaspari Nutrition on Twitter
85 Oslo Performance Center — 'More Than Just A Hardcore Gym'
86 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Passion! The fuel to push you to reach heights you didn't even know existed. #MikeOhearn #Flexfriday”
87 Pauline Nordin on Instagram: “Non hip hop music for great a cardio #workout . #EDM #ledzeppelin #ozzyosbourne #music #nowplaying”
88 Shawn Ray on Instagram: “Flashback Friday! Bella Blu & Asia Monet Ray #flashbackfriday #crumbsnatchers #bellablu #asiamonetray #asiamonetray #familyfirst #shawnray”
89 Adam Bornstein on Instagram: “When @seanhyson sends you a shirt, you know it's going to be something good. Especially on this guy #muscle #fitnesslife #dontbejealous”
90 SharpFitnessLook on Twitter
91 Poliquin Group™ on Twitter