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Those kettlebell conditioning drills are helping tremendously! In the first match I still had strength and gas left in the tank in the third period! Enjoy the rest of the weekend and hopefully I’ll see you at the gym for another kick ass session!

F❎CK Mike O’Hearn | The Hardest Working Man In Fitness | By Stan Efferding

Strongman: Increasing Your OHP With Leg Drive!

Don't cut it short

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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.

The Perfect Biceps Curl | T Nation

To make sure there's always resistance (torque) that your biceps has to work against, the line of force from the bar must always remain anterior to your elbow. Once the line of force either lines up with the elbow joint or passes posteriorly to it, the moment arm relative to the biceps is gone and all resistance and mechanical tension is lost. Not so good for the gains. The biceps curl is really all about keeping the line of force anterior to the elbow to preserve mechanical tension.

Men's Fitness on Twitter

Crush your #NewYearsResolution and 2018 #FitnessGoals with these tips. 8 ways to curb hunger and lose weight faster: 

Sagittarius Horoscope for Sunday, January 14, 2018

Sunday, January 14, 2018 - Your nerves are all fired up, but you can’t put your finger on the cause of your jumpiness. You wish you could settle down today, but it feels as if the cosmos has other plans for you. You’re ready to burst at the seams, yet a deep sense of purpose prevents you from losing your temper needlessly. Nevertheless, pent-up feelings could explode if you feel too constrained. Step back and calm down before confronting the source of your agitation. Channel your passion into something constructive or prepare for the consequences.

FLEX on Twitter

An EZ-curl routine that will have your biceps screaming:



Tip: Do This First Thing in the AM | T Nation

Your life may depend on doing one simple thing as soon as you wake up in the morning, especially if you're over 40.

FLEX on Twitter

Are barbell squats really necessary to build big legs?:

Instagram post by T Nation • Jan 14, 2018 at 1:13pm UTC

FLEX on Twitter

Don't ruin your gains with these common bench and deadlift mistakes:

FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

Mike Titan O'Hearn on Twitter

They see the ties of friendship but don’t know the bonds of our brotherhood. The friendship rose from similarities but the battles are what bonded a brotherhood. When I was beat down, it was your strength that lifted me. Thanks brother @Shadbeast Happy Bday Luke Cage & He-Man

Tip: Pros and Cons of Training to Failure | T Nation

First, the reps preceding the last few painful ones can be just as important. They increase neural activation and are fatiguing to the muscle fibers. Both of these lead to greater fiber recruitment in the last part of the set. Without the earlier reps you can't reach the fatigued state. It's the bulk of the set that puts you in the physical state to make those last two reps so hard.


With summer fast approaching, people are in a frenzy to put the final touches on their physique so they can be in top shape for any of the activities under the sun that will allow them to show off the work they did over winter. Because I’ve yet to meet a guy who is satisfied with his arm size and development, I present to you a six-week arm blitz guaranteed to stretch the tape measure to its capacity.

Men's Fitness on Twitter

Star @michaelb4jordan just got his opponent for 'Creed 2.' Can #FlorianMunteanu pull off being the son of @Dolph_Lundgren ? He has the muscle for it. See for yourself. 11 times boxer Florian Munteanu proved he’s ready to play Ivan Drago’s son in #Creed2 : 

17 FLEX on Twitter

Finally - a protein cookie that actually tastes like a cookie:  #Sponsored @QuestNutrition

Men's Fitness on Twitter

Shop right and make the gains you want. Everything you need to make muscle-building meals all week. This grocery shopping list you need to get ripped: 

FLEX on Twitter

8 post-workout mistakes that will wreck your gains:

Why I Don’t Drink Alcohol

Life is a series of choices, each attached to certain costs and benefits. Bodybuilding heavily influenced my decision to refrain from drinking alcohol over the years because it didn’t contribute to my goals. Alcohol didn’t add muscle mass or minimize body fat, and it hindered my performance in the gym. Cutting it out via a long-range bodybuilding lens was a no-brainer. The benefit of catching a buzz proved too costly. I don’t need a tumbler of liquor to relax. My stress relief and endorphin fix comes from pushing iron.

The 5 Most Worthless Exercises of All Time | T Nation

In some CrossFit classes you have the option to "scale down" if you can't do an exercise as prescribed. Let's say you have pull-ups in a WOD. If you can't do pull-ups, instructors normally have you do banded pull-ups. But some people are too weak (or heavy) for those. What do they do then? They put a box below the pull-up bar. The person stands on the box with his or her hands grabbing the pull-up bar. They're instructed to "jump and pull" until their chin is above the bar.

Tip: Find Your Lats, Enhance Your Training | T Nation

This drill teaches you to set your shoulders correctly so you can get the most out of your lat exercises.

shawn ray on Twitter

"I dwell in possibility." - Emily Elizabeth Dickinson 2018 NPC Shawn Ray Hawaiian Classic this November in Honolulu, Hawaii!!! SRHawaiianClassic. Com @GenerationIron

Mike Titan O'Hearn on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

Tip: Go Heavy or Go... Make Gains Anyway | T Nation

Having a lot of muscle is like having a factory with lots of employees. On paper it should make the factory more productive. But if the employees are lazy, or if they don't work together well, the factory won't live up to its potential and a smaller, better run factory will out-produce them. It's the foreman's job to make sure the employees work to their full potential.

Dwayne Johnson on Twitter

#Jumanji is such a terrific movie. Seen it twice now. My son, Ryan, and I convinced my wife, Kelly, to go with us again last night. This was her first movie since suffering a stroke in August. She had such a great time. It's so nice to laugh as a family again. Thank you!

Tip: Two Surprising Exercises for Shoulder Health | T Nation

The limiting factor will be grip strength, so begin by hanging a few seconds each day and work your way up to three sets of 30 seconds throughout the day. You can also use a Smith machine or a squat rack and set the bar at the height of the top of your reach. Adjust the pressure by bending the knees and allowing part of your weight to rest on a bench or the floor.

Men's Fitness on Twitter

Zack moves out of his comfort zone to take on the Spartan Super at Lake Tahoe in Part I of 'Challenge Accepted.' @bpi_sports

Mike Titan O'Hearn on Twitter

I love these stories, they show the respect and appreciation, these greats of this industry, have for the Titan and his dedication to, focused, hard work, over 40 plus years, sure he has genetics, but how many others have genetics and do so much less, if anything with them.

Overcome on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

Men's Fitness on Twitter

No meat? No problem. Make the gains you want and keep your #diet . 10 meat-free recipes that make use of the healthiest, protein-packed vegetables, grains, and fruits. How to go vegan and still gain muscle: 

Tip: Painful Training: The Good, Bad, and the Ugly | T Nation

The accumulation of lactic acid CAN contribute to muscle growth. It stimulates the release of local growth factors. And the type of work that leads to it is conducive to hypertrophy – sets lasting 40-60 seconds using fairly decent weights. This approach causes a lot of muscle fiber fatigue, which is a stimulus for adaptation and growth. So there's some value in this mindset.


弁当を持ち歩く時以前はバックの中でぐちゃぐちゃになってなんか良い方法はないかといつも思っていたけれど、6パックバッグをはじめて見たときなんで俺にこのアイデアが浮かばなかったんだと悲しくなったもんだ。それぐらい重宝している。 いくつかのスタイルを使ってるけど毎日使うのはこの2種類、 シンプルに弁当と飲み物のみ収納するイノベーター300かバックパックで5食収納のエクスペディション500、(この2つのデザインはカスタムメイドで販売はされてない) ボディカフェに新デザインが入荷したので、1月スペシャルとしてどのスタイルにもサイクロンカップを無料進呈。 ご注文は下のリンクから

Joe Pacheco on Twitter

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Instagram post by UndergroundStrengthGym • Jan 15, 2018 at 12:58am UTC

shawn ray on Twitter

Returning to Honolulu, Hawaii November 2018! "Stop worrying about the potholes in the road and celebrate the journey!" - Barbara Hoffman SRHawaiianClassic. Com @GenerationIron

Dwayne Johnson on Twitter

Chris, Glad you LOVED #Jumanji  . Just between us two manly dudes, as I know no one else is reading this... I always get teary eyed at the end too when @ColinHanks shows up with his newborn baby girl. This isn’t a spoiler since this Twitter thing is private right? …

성남 🇰🇷 on Twitter

First attempt with 32kg bell, one round 10xoverhead swings 5xL snatch 5xL high pull 5xR snatch 5xR high pull 10xsquats 5xL clean press 5xL high row 5xR clean press 5xR high row 10xrockaway 5xL windmill 5xR windmill @ZEvenEsh #Motorbreath

Mark Bell's SuperTraining Classic | Push-Pull Powerlifting Meet - Day 2

Watch Mark Bell bench press & deadlift at the SuperTraining Classic! This push-pull meet also includes big names such as Brian Shaw, Jen Widerstrom, Furious Pete, and Kelly Starrett. Shop Sling Shot Equipment from Mark Bell ► Signature Supplements ► Support Mark Bell and the SuperTraining Gym Sling Shot on ► YouTube ► Website ► | Athletes | Mark Bell Instagram @marksmellybell ► YouTube ► 4x World's Strongest Man Brian Shaw Instagram @shawstrength ► YouTube ► Jen Widerstrom Instagram @jenwiderstrom ► YouTube ► Matt Vincent Instagram @ihviiimattvincent ► YouTube ► Kelly Starrett Instagram @mobilitywod ► YouTube ►

Tip: Cardio for Very Big Lifters | T Nation

 When you kick and punch with proper technique, anywhere from 200-1000 kicks and punches of all styles and angles in one session, you'll move and open up those joints. Over time, your joints will just feel less "sticky" or flat-out "stuck" as happens with many heavy lifters over the years. Everything will move, rotate, and glide more easily.

Instagram post by Flex Wheeler • Jan 14, 2018 at 6:02am UTC

Tip: Supersize Your Dumbbells and Barbells | T Nation

This one's probably a no-brainer, but training the grip will transfer over to grappling sports like judo and wrestling quite nicely. And, as Poliquin points out, most strength programs for sport chronically neglect forearm and grip training, so if you beef that up through fat-grip training, you'll automatically be able to do your sport better.

Mada on Twitter

I know I've said this before but.... Fuck you Mike O'Hearn I'll be there at the end of the month! #WillSomeOneGetMeSomeDuckEggs #FuckMikeOhearn …

44 BodyPower

rld. We recognize that in order for global betterment to occur we must have the mental process down. Not one that requires large sums of money or a high level of authority. Change must start at the psychological level. If you want to see change, you must stay persistent in educating humanity on how similar we all are than different. Don't only strive to be the change you want to see in the world, but help those around you see the world through commonalities of the heart so that they want to join in with you. This is how humanity will evolve to become better. This is how we can change the world. The language of the heart is mankind's most common language - Dynamik Muscle

Men's Fitness on Twitter

Want to just hit the gym and lift—plain and simple? Here's a program that will build muscle and burn fat the way the old-school guys would do it:

Men's Fitness on Twitter

@MensFitness Don't know if "it's time to do something different" is why he qualifies, but as an established badass lead actor who demands @007 respect he should be the #1 choice

T NATION on Twitter

Bodybuilding fans are discussing 8-time Mr. Olympia Ronnie Coleman's current condition and his upcoming spinal surgery: …

T NATION on Twitter

"While standing with a neutral spine, can you lift both arms so that your biceps are even with your ears?" Sounds easy enough, but many lifters can't do it properly. Take the test and then see how to interpret the results: …

49 on Twitter

12 Metal Songs To Skyrocket Your Workout Motivation Crash the weights around and let the roar of metal music drive you with this head-banging playlist. #Bodybuildingcom #BuildYourBody Listen now:

Plazma™ Brutal Workout Formula for Enhanced Growth & Recovery - Biotest

Intrigued by this effect, Tim starts thinking about how else he might use the formula. He thinks to himself, "This thing is crazy because, during the most extreme physical demands, we have muscle pulling in nutrients as if it were a vacuum, and the effect completely revolutionizes sports performance. Let's see if we can get a similar effect with muscle growth and recovery. Whatever this is doing for endurance athletes, it should do substantially more for bodybuilders and power athletes."

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