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Dynamik Muscle

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5 Reasons Why Everyone Should Use A Powerlifting Program

Why powerlifting is the greatest strength sport, and why everybody should powerlifting program...

Pumping Iron: Arnold vs. Lou

Arnold Schwarzenegger and Lou Ferrigno provide the ultimate training motivation!

3 Workouts to Bulletproof Your Lower Back and Prevent Aches and Pain

Exercise your way to a stronger, healthier back with these routines and say goodbye to ice packs and heating pads.

$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Tracy Ford - A Coach You Should Know

The Rock Returns to 'WWE Monday Night Raw'

Dwayne Johnson took a trip down memory lane and revived his signature move.

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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
Arnold Schwarzenegger Answers Your Cardio Questions

Never forget that your heart is the strongest muscle of all.

3
7 Heart-Healthy Oils To Supplement Your Diet

Bodybuilders tend to shun fats, but the truth is, they do need some fat in their diets. Healthy oils can be a valuable source of essential fatty acids (EFAs), as well as protective phytochemicals. Don't deny yourself the benefits of these elixirs; not only do quality oils add flavor to your food, they also help you build a strong body and stick with a healthy diet for the long term. You can have 20 to 25 percent of your total daily calories from fat, but that should be mainly unsaturated fat, which includes flavorful, heart-healthy oils.

4
Take the Guesswork Out of Training

How many times have you caught yourself asking the question, “Which exercise should I do?” You get cranking on a good program, but still find yourself questioning why certain body parts just aren’t getting any better. You look around the gym and see a lot different exercises being performed and probably say to yourself, “Should I do that?” The better question should really be, “What am I trying to improve?” Exercises are created for a specific purpose, but when it comes to building size and getting razor-sharp cuts, that reason becomes even more important. Choosing the best exercise is difficult, since most exercises have variations and may activate more than one muscle or muscle group, making it difficult to pinpoint the true target. You also have to consider how to get all your body parts worked out inside of a week while ensuring that your overall goal is met.

5
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.

6
7 Exercises to Work Your Legs to Exhaustion

For a leg-training workout to be productive it has to be an intense and brutal session—except for a few genetic anomalies, there is no way around it. Your legs are made up of the largest muscles in your body so you gotta train heavy! Ronnie Coleman did reps with 800 pounds in the squat.

7
Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

8
EAT FOR STRENGTH

“I make sure that the day prior I have taken in enough carbs [3-4 grams per pound of bodyweight] to increase my muscle glycogen levels,” Cutler explains. A’s all the food you eat the day before that'’s going to give you energy the day after. Your diet has to be in check 24 hours before a workout.

9
Squats vs. Box Squats

There is no debating the fact that the free-weight squat is the king of all leg exercises. One method of doing barbell squats that has caught on particularly among powerlifters is the box squat.
 To do this, you place a box or a bench behind you, at a height that allows your thighs to be parallel with the floor in 
the bottom position of the box squat. Then you simply squat down until your glutes touch the top of the box, then squat back up. This form of squatting allows you to perfect the squat as it also teaches you to really sit back. Plus, many world-class powerlifters swear by it for increasing their squat strength.

10
6 Things You Should Do After Every Workout

Get the most out of your training efforts by incorporating these practices into your post-workout regimen.

11
The Simple Diet for Athletes | T Nation

Besides, adopting a gluten-free diet even if you're not a celiac tends to get rid of most of the stuff that made you get chubby in the first place, as long as you don't fall for those pretend-healthy food scams.

12
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.

13
Bang Out 100 Push-Ups

“Train three days a week. On Day 1, do 3–4 sets of weighted pushups for 12–15 reps. Day 2, bench-press for 3–4 sets of 8–10 reps. Day 3, do regular push-ups for 2–3 sets of 20–25 or more reps. Each week, increase the load on the first two days and increase the reps on the third. You’ll get there in a few weeks to a few months.”

14 Poston Strong: Operation 16

Muscle & Fitness teamed up with Jason Poston , IFBB Pro, ProSupps Athlete and 3-time Olympia Physique Top 3 Competitor, to create a total body program designed to help you put on quality muscle while leaning out. The workout and supplement regimen- called POSTON STRONG: OPERATION 16- will make next year your strongest year ever. Follow as Poston takes you step-by-step through each workout of this three-phase program.

15
The 10 Strongest Humans to Ever Walk the Earth

All of the men listed above have a legitimate claim to being history’s strongest man, but really just one can claim ultimate strength, and we’ve decided who that person is. To do so we’ve consulted with a man whose name deserves to be included in every discussion regarding strength. Dr. Terry Todd isn’t merely the United States’ first national powerlifting champion (in 1964 and ’65), he was also the first man to total 1,600, 1,700, 1,800, and 1,900 pounds. Todd
is also the creator of the Arnold Strongman Classic, one of the
most renowned strength historians in the world, and he and his wife are the directors of the world’s largest collection of physical fitness and strength memorabilia, the Stark Center for Physical Culture and Sports at the University of Texas at Austin. We drew upon Todd’s vast collection and reviewed countless articles detailing the feats performed by men of all eras.

16
Is This the Best Protein Shake Ever?

With this observation in mind, the researchers only went forward with testing the calcium lactate beverage on 30 volunteers against another control drink since taste is so important to the consumption of whey protein products. Participants consumed about 2 cups of the calcium lactate beverage every day for three weeks. After 21 days, the volunteers' blood analysis showed a significant decrease in bad LDL-cholesterol and triglyceride concentrations (fatty acids).

17
Reap the Rewards of True Functional Training

Functional training has become popular because it is an important concept, and a recreational gym goer should be training with everyday activities in mind. It's just that the modalities commonly associated with functional training (bosu balls, battle ropes, etc.) are not functional. If you are around the fitness industry long enough you will see fads come and go. But the truly functional and effective exercises weather each one of these storms.

18
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

19
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

20
5 Training Rules to Live By | T Nation

If you can't maintain great form and technique using heavier loads for a shorter duration while NOT fatigued, you're not going to be able to do so when fatigue is a major factor and lactic acid has accumulated within the target muscles. It's that simple. Develop a foundation of strength and let general training exposure make you more comfortable with lifting before messing with high-rep protocols. Keeping good form, rhythm, and timing with high rep sets is more of an acquired skill than most people want to recognize.

21
T NATION on Twitter

Build a great chest without ever bench pressing. Two ways to do it: https://www.t-nation.com/training/build-your-chest-without-bench-presses … pic.twitter.com/e81Bjgw1g6

22
T NATION on Twitter

People with great summertime physiques are training and eating for them NOW. Free plan: https://goo.gl/LRRFVU  pic.twitter.com/tLhfTd3RY9

23
Tip: Increase Insulin Sensitivity To Get Lean | T Nation

While your instinct might be to adopt a low-carb diet, it doesn't fix the problem. What's more, a chronic low-carb diet leaves your muscle-building capabilities impaired. What you need to do instead is optimize insulin sensitivity.

24
T NATION on Twitter

They're tart, tangy, and helpful in kicking cancer's ass. Eat your tomatoes like this: https://www.t-nation.com/diet-fat-loss/tip-eat-more-cooked-tomatoes … pic.twitter.com/O6YxiYV3kC

25
8 Reasons You're Not Getting Ripped

Still not showing signs of real muscle definition? It could have something to do with these shred-stopping setbacks.

26
CutAndJackedShop.com - The Motivational Gym Shop

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

27
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

28
T NATION on Twitter

Why you need to wog and wun. Nope, those aren't typos. Info: https://www.t-nation.com/training/tip-do-some-wogging-and-wunning … pic.twitter.com/L9S171jsa1

29
T NATION on Twitter

Do the band-resisted jackknife for strong, athletic abs. Here's how: https://www.t-nation.com/training/tip-do-this-exercise-for-complete-core-strength … pic.twitter.com/fFvej8rbEA

30
T NATION on Twitter

This exercise for abs/obliques is shockingly difficult, but effective. Check out the video: https://www.t-nation.com/training/tip-hit-the-abs-with-anti-extension-exercises … pic.twitter.com/F1UMs5la39

31
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

32
T NATION on Twitter

You've got bicep gains awaiting you if you're not doing this yet: https://www.t-nation.com/training/tip-for-bigger-biceps-do-this-exercise … pic.twitter.com/LBZ9Yf8Bzj

33
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

34 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

35
4 Ways to Build Your Scrawny Back | T Nation

One of the best tactics to stimulate the back is through tension-based movements of the lats in conjunction with the scapular retractors and downward rotators. With your arms down at your sides positioned with slight internal rotation in a concentrically contracted state, the lats are able to produce loads of force. This force is largely internally directed, meaning that the external load placed on the musculature is less important than your volitional activation. You can do this method many ways, but one of my favorites is the straight-arm pulldown exercise.

36
The 8 Worst Things a Beginner Can Do in the Gym

While bodybuilding is not as complex as rocket science or brain surgery, the process of building muscle, gaining strength and losing fat still takes a tremendous amount of knowledge, as well as hard work. It is vital that beginners have the right information from the start so that their journey with exercise provides maximum results, without injury, distress or too much time wasted. Although your program will evolve as time passes, much of what you learn, and put to use from the start, will create a solid foundation that will serve you throughout all of your years in the gym.

37
4 Ways to Build Your Scrawny Back | T Nation

One of the best tactics to stimulate the back is through tension-based movements of the lats in conjunction with the scapular retractors and downward rotators. With your arms down at your sides positioned with slight internal rotation in a concentrically contracted state, the lats are able to produce loads of force. This force is largely internally directed, meaning that the external load placed on the musculature is less important than your volitional activation. You can do this method many ways, but one of my favorites is the straight-arm pulldown exercise.

38
T NATION on Twitter

Set your ego aside and build bigger arms. Use this tough exercise: https://www.t-nation.com/training/tip-do-the-gironda-perfect-curl … pic.twitter.com/5OncBDcLkA

39
Gold's Gym Venice needs additional Squat Racks

Gold's Gym in Venice is known to be the mecca of fitness & bodybuilding. It attracts more visitors coming from all over the world to train at the greatest gym on the planet. Gold's Gym takes pride in being number one and therefore should listen to what loyal gym members need. Gold's gym in Venice needs three more squat racks to allow us all to use them without having to wait in a long line. The cost of these items is a lot less than the high tech machines that have been added recently. There is enough space to add squat racks, it's just a matter of prioritize it.

40
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

41
The SINGLE BIGGEST Difference Between Beginners and Advanced Lifters

To tie all this up, if a beginner is having problems making progress, and they want a simple solution on what they need to move forward, my answer is always simple. They need to do more volume. They need to work harder. With their accessory work and their supplemental work, they need to find a way to mentally do one more fucking rep than they think they can do. If they mentally lock themselves in, they'll probably find they have the ability to do 3 or 4 more repetitions than what they actually think they can do. Those 3 or 4 more repetitions on that supplemental and accessory work at that level should not be left on the table, because the intensity factor isn't as relevant as what it is for the advanced lifter, because coordination is not as dialed in as the advanced lifter.

42
Joe Rogan 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

43
Famous Birthdays 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

44
Jeremy Thomas 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

45
Why Losing Weight Is Hard

I have very few people that I consider “mentors” in my life. My parents are obvious, but outside of my family there is one man that stands above the rest: Ted Spiker. I say this with as much gratitude possible; if it wasn’t for Ted Spiker, I don’t know if I would have ever made it in the health and fitness industry. In fact, writing about Spiker deserves it’s own post, but right now I want to focus on Spiker’s latest contribution to the health industry, Down Size . In this excerpt from his new book, Spiker keys in on the real reason why so many goal driven plans (for weight loss, exercise, diet…really anything) oftentimes fail. Grab a cup of coffee and get ready to learn. This one’s on the house and it’s worth your time. -AB

46
Ask The Reigning Champs! Live Transformation Q&A - Google+

Help  ·  Region

47
Gold's Gym Venice needs additional Squat Racks

Gold's Gym in Venice is known to be the mecca of fitness & bodybuilding. It attracts more visitors coming from all over the world to train at the greatest gym on the planet. Gold's Gym takes pride in being number one and therefore should listen to what loyal gym members need. Gold's gym in Venice needs three more squat racks to allow us all to use them without having to wait in a long line. The cost of these items is a lot less than the high tech machines that have been added recently. There is enough space to add squat racks, it's just a matter of prioritize it.

48
Stay Honest for Bigger Biceps

"People tend to bring their elbows forward for two simple reasons," says Ernesto Osorio, CSCS, a personal trainer with One2One Fitness in Houston. "The first is trying to achieve a greater peak contraction of the biceps. The second reason is that of pride and ego - you can typically use more weight when you're not isolating the target muscle, a nice way of saying you're cheating. And while it's okay to occasionally use cheating techniques to spark growth, doing so on every rep can hamper your progress.

49
Jack Your “T” With These 3 Supplements

What does the research say? Animal research has shown that protodioscin (a steroidal saponin) augments blood levels of testosterone and luteinizing hormone (which signals the testes to produce testosterone). However, human research supporting Tribulus as a T-booster remains inconclusive, where some studies show excellent effects and others show very little. Notably, a study published in Phytochemistry clearly illustrates that the concentration of protodioscin in herbal extracts is greatly influenced by the processing of plant material. Thus, the negative reports of Tribulus terrestris supplements are likely due to substandard processing of materials and low yield of active saponins. Based on this research, the most potent products on the market have been standardized with up to 80 percent total saponins and 40 percent protodioscin.

50
6 Muscle-Building Exercises You Can’t Do Wrong

Bad technique also goes beyond injuries: it kills performance. You’ll never lift the weight you can truly lift, and you’ll shortchange your muscle growth. You’ll use the wrong muscles, worsen your posture, and never achieve great results.

51 6 Worst Things You Can Do to Get Stronger
52 Fighter Diet News
53 The 10 Best Ways to Bulk and Broaden Your Shoulders
54 The 30 Best Arms Exercises of All Time
55 Decline Barbell Press
56 5 Sex Positions Women Secretly Crave
57 Kevin Levrone on Instagram: “Thanks for your support @musculardevelop @musculardevelopment @davidbayemd1 @shawnrayifbbpro MC / play by play of Levrone Pro Classic Feb…”
58 Getting Beefy with Beef Protein
59 Dennis Wolf's Guide to Wide Shoulders
60 DY Nutrition on Twitter
61 Optimum Nutrition Essential AmiN.O. Energy at Bodybuilding.com
62 The Best Stretch for Your Body (In less than 5 minutes)
63 6 Tips to Master the Sumo Deadlift | T Nation
64 Dymatize ISO-100 at Bodybuilding.com
65 5 Ways to Combat Fatigue
66 Zach Even - Esh on Periscope: "Untitled"
67 Muscle in a Snap: Cardio and Strength Workout
68 H2O for the Bodybuilder
69 10 At-Home Kettlebell Workouts
70 20 Foods an Athlete Would Never Eat
71 How Sex Affects Your Workout
72 T NATION on Twitter
73 Under Armour Announces Global Partnership with Dwayne Johnson
74 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
75 Health Nuts
76 PegasusLeicester on Twitter
77 Pauline Nordin on Instagram: “Pre coffee flexing because it just puts the day in a good flow! #workoutmotivation #disciplineyourdedication #girlswhoflex #muscle”
78 Lynyrd Skynyrd - Simple Man
79 Forget Motivation. Find Your Pulse.
80 Christian Mejia on Twitter
81 Kai Greene on Twitter
82 Multi-Joint Movements for Bigger Arms
83 Matthew Wayne on Twitter
84 Mike Titan O'Hearn on Twitter
85 Joey Ellicott on Twitter
86 Success Stories
87 Joe DeFranco on Twitter
88 Dwayne “The Rock” Johnson Just Gave You One More Reason to Love Him
89 Should I Compete In Classic Physique?
90 Kai Greene on Twitter