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The Ronline Report Ep. 83 - Jerry Pritchett

In episode 83 of the Ronline Report, ALR athlete and America’s Strongest Man Jerry Pritchett talks about his unique sport, and his ultimate ambitions .

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Instagram post by Shawn Ray • Jan 24, 2018 at 6:51am UTC

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.

5 Reasons Your _____ Is Small | T Nation

No exercise is indispensable, so the typical squat/bench/deadlift may not always be the answer for your body. For example, I back-squatted religiously 2 to 3 times a week for my first 5 to 7 years of training. Regardless, I had poor thigh development. It wasn't until a back injury forced me to switch to front squats, hack squats, and leg presses that they finally started growing.

Tip: The Cure for Sugar Cravings | T Nation

It's easy to drop bodyfat if your cravings for sweets and other junk are taken away. Here's one way to do it, according to science.

Sagittarius Horoscope for Sunday, January 21, 2018

Sunday, January 21, 2018 - People admire your extroverted nature and adventurous spirit, but your most significant growth now comes from an inner journey that is invisible to everyone else. The Sun is shining its life-affirming rays on expansive Jupiter in your 12th House of Spiritual Mystery. Your subconscious holds the secret keys to your destiny and you are being offered a chance to unlock the door leading to the wisdom you seek. However, there is no map that points the way to this metaphysical treasure. This path is for your footsteps alone.

6 - Huge Online Supplement Store & Fitness Community!

The best way to add weight is through the whole foods in your diet, but sometimes that's just not possible. These three products will help you get the extra calories you need to bulk up—without wearing out your jaw muscles.

CBS Sports on Twitter

You wanted big. Well, it doesn’t get any bigger than this. @TheRock gave us an electrifying intro for the AFC Championship Edition of The NFL Today.

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Get strong before the cut. Ratchet up your pulling and pushing power with these five muscle-building workouts. They'll also prepare you for your next shred:

Tip: Train Your Glutes for a Bigger Squat | T Nation

While everyone knows you need strong glutes for a strong squat, many lifters don't know how to get there. Try out these tips before, during, and after your next squat session and watch your squat numbers skyrocket.

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Calum Von Moger Reveals Current State Of His Torn Bicep | The Breakdown Clip

Sneak Peek: Calum Von Moger talks bicep recovery progress and how he is mentally adapting to the long road ahead. In this week's episode of The Breakdown, Calum Von Moger stops by as guest host to throw his opinions into the debate ring. But he also talks with Shawn Ray and Tifanny Urrea about the current state of his bicep recovery. For those who don't know, Calum suffered a major bicep tear in late 2017 and is looking at a 6 month minimum recovery process. In this sneak peek clip above Calum gives a status update on the recovery progress and also talks about how he is mentally adapting to the lifestyle change. Unable to train his right arm at full capacity - Calum must wrestle with the fact that he cannot train to perfection until recovery is complete. What does he do with that extra energy? And how does he see this effecting his future career? Watch the clip above for a taste and then watch the full episode tomorrow on Jan 24 only on the Generation Iron Fitness Network! Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.

Instagram post by Pauline Nordin • Jan 23, 2018 at 4:11pm UTC

Tip: The Best Rest Periods for Arm Growth | T Nation

This is the rest interval I typically take when in pre-contest mode. It's enough time to recharge for your next set, but not so long that you lose focus. If you're alternating between biceps and triceps exercises, the timing should work itself out. Just go back and forth, banging out your sets.

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Don't make these 5 common training intensity mistakes:

Instagram post by Shawn Ray • Jan 22, 2018 at 6:20pm UTC

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Tip: The Least Effective Core Exercise | T Nation

It's like a teeter totter. If you have a tiny kid on one side and a fat kid on the other, the tiny kid will have a hard time making the fat kid go up. He'll have to use muscular effort (slamming himself down the seat) to do the job. But if both kids are the same weight it requires almost no effort to get started, and once started pretty much no effort is needed.

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Podcast Episode 26: Sadik Hadzovic on Training and Napping Like a Champ #Bodybuildingcom #BuildYourBody Listen here:


9: Eliminate alcohol other than red wine because it slows the removal of waste products from the body and causes oxidative stress. It also elevates aromatase, which leads to imbalances in estrogen and testosterone that impede progress.


Instagram post by EliteFTS • Jan 24, 2018 at 1:46am UTC


The questions we ask, the unknowns we face and the curiosity, wonder and inquiry that baffle our minds could fill the space between Earth and the shrinking planet Pluto (I miss Pluto). And I’m only talking about building muscle. What, good heavens, makes the process so difficult, heady and mysterious?

Instagram post by T Nation • Jan 21, 2018 at 1:05pm UTC

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We put Flex Lewis and Shawn Ray head to head - who wins?:

Instagram post by UndergroundStrengthGym • Jan 23, 2018 at 1:09am UTC

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今週末はミロスとマットがアリゾナでトレーニングキャンプを開催しているので自主トレ。ということで久々にゴールドジムベニスに行った。1995年の初めて観光で訪れて衝撃を受けて、絶対ここに帰ってきてプロボディビルダーになると決めてから早22年…、ジムの様子も随分変わったけれどここは相変わらずメッカだな。一度でも行ったことがある人ならばわかると思うけどエネルギーが凄い。どんなに疲れていてもどんどんトレーニングできる。世界中かなりの数のジムでトレーニングしてきたけれどこんなところは他にはない。 日本から来てプロを目指すマサシと良いトレーニングができたよ。そしてなんとディスタージャクソンが階段の有酸素運動をやっていた!彼は有酸素やらないことで有名だし、しかも階段!アーノルド絶対勝ちに行くと言ってたね。俺より年上(たしか46歳)本気だな。俺もあと5週ちょっとさらに気合が入るな。

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Even if you can knock out a bunch of pull-ups, try this technique on the assisted machine to build strength and size: …

Dwayne Johnson on Twitter

Couldn’t have asked for a better game. Two teams enter. One goes home, and the other goes on to the Super Bowl. Thank you @Patriots and @Jaguars for a helluva fight. #BringIt #TomsDay

Instagram post by Pauline Nordin • Jan 21, 2018 at 7:38pm UTC

Tip: Get Harder Down There | T Nation

 Without adequate levels of testosterone, or more importantly, a proper free testosterone/estrogen ratio , you likely won't get an erection, at least not from sexual stimulation. In fact, sex will probably be one of the last things on your mind, ranking right down there with horseshoes and scabies. If you have trouble getting an erection for the simple reason that you have no sex drive; that frankly, you'd rather watch "Flip or Flop Boise" on HGTV than have sex, you just might be low on testosterone. Get yourself tested for both free testosterone and estrogen using the sensitive assay .

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You can take your back development to a whole new level with this routine:

Tip: The Best Damn Sleep Tip Ever - Biotest

Your schedule will vary of course, but it all starts with hitting the sack earlier than you do now and allowing the sleep machinery to finish its job. Yes, I know you're busy and yes, I know you can't do this with a newborn in the house. (I also know you watch several hours of TV a night.) But at least try to allow yourself a "window" for your wake time rather than setting an alarm for a designated time.

AustrianWorldSummit on Twitter

Arnold congratulations still a very productive man. I told you of a moment in the air in January 2008 in California. You remember the topic I feel for you and respect your personal thoughts on the topic. Cryptic message for Arnold he likely remembers. Take Care.

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3 Workouts To Increase Your Hip Mobility Tight hips can screw up your workouts—especially your squats. #Bodybuildingcom #BuildYourBody Read more:

Never Before Seen Footage Rich Piana & Mike O'Hearn Killing The Famous Arm Workout (Armageddon)

So you asked for some more arm workouts well this is an oldie but goodie. I take my good buddy Rich Piana (RIP) through a crazy superhuman arm workout. Most mortal humans can't do this workout but as you know we are both Gods among men. So please do this workout at your own pace as you will most likely not be able to finish it or at least wash your hair when you get home from the gym. For more great Rich Piana videos make sure to go over to the 5% youtube and subscribe For more great arm workouts that will help you get 21 inch arms go to this amazing playlist: Like the bodybuilding greats before him, Arnold Schwarzenegger and Lou Ferrigno, Mike holds 4 Mr. Universe titles and was voted one of the 12 greatest physiques of all time by the fitness industry. Mike has been Team Captain for, and has just been signed to be the Team Captain of MAGNUM Nutraceuticals. Background in natural bodybuilding, strongman, power lifting, and mixed martial arts. 4 Mr. (Natural) Universe, Mr.

Men's Fitness on Twitter

Planks are one of the best ways to put your core to the test, but they can be boring. With some quick tweaks, you can transform the humble plank into a whole array of new muscular challenges to finally build those six-pack abs you've been after:

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FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

SRay- Inside & Out: Training Day

SRay- Inside & Out: Training Day

Tip: Try the Kettlebell Krusher | T Nation

All you need for this quick workout is 8 minutes and a kettlebell. Check it out.

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How many of these can you handle? Test your muscular strength and endurance with these workout challenges:

Leg workout

*Work your way up in weight doing sets of 6 reps after plenty of warm-up sets.  Keep going until you hit a weight in which you fail to get all 6 reps.  On your next set drop the weight significantly and go to failure doing dead-stop sets.  Finally, do one more sets of 21’s like you would on a barbell curl for biceps - 7 reps ½ reps at the top/contracted position, 7 partial ½ reps out of the stretched position, and a final 7 full reps.

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Top 10 Best Chest Exercises: The (nearly) definitive ranking of the best chest exercises ever devised.

Good Exercises Gone Terribly Wrong | T Nation

Why do them with an average Joe who doesn't have the motor skills to do ladder drills with any kind of intensity? I often see out of shape guys and gals with no coordination doing ladder drills. The thing is, they have zero speed; they're basically walking through the drills and have such poor coordination that they have to look down to see where they're stepping. As a result, they lose control over their posture.

Tip: The Combo Exercise That's Just Plain Silly | T Nation

It's a popular exercise that kills two birds with one stone... except it really doesn't. It just screws up two good exercises.

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james 🇮🇪 on Twitter

'Fed up' on netflix was quite good, those fat kids in it have the worst genetics ever...

Men's Fitness on Twitter

Obstacles are called obstacles for a reason, as Zack finds out in Part II of 'Challenge Accepted.' @bpi_sports

Men's Fitness on Twitter

We’ve uncovered the Fountain of Youth. Check out this 'Timeless Muscle' workout that'll have you feeling great in your 30s, 40s, and beyond. @NovexBiotech

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You can’t build a massive chest with shoddy technique and bad form. Avoid these 5 biggest chest training mistakes.

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73 Beyond Bread: Why Some People Can Eat More Carbs Than Others
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76 Coconut Oil: Health Food or Heart Killer? | T Nation
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