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9 Ripped Action Roles that Need to Be Revived

Hollywood is all about remaking classics. Why not recharge old roles with ultra-fit leads?

Old Man Strength: How to Train Better With Age - Barbell Shrugged

Who say’s you have to grow grey and weak with age? That’s what most believe. That after an early peak the body will wear and break,…

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1
24 Laws Of Eating For Muscle

"I eat eight times a day," says Orlando fireman and Twinlab Muscle Militia captain Jason Wheat, a former defensive lineman in college football who now competes in powerlifting. "I split my macros into eight meals so I'm eating a meal about every 2.5 hours. I like to eat that often so I'm never hungry. When I get hungry or miss a meal, I tend to want to cheat, or overeat. If I do get hungry and need a snack, my go-to is either a tablespoon of peanut butter or a handful of almonds, which I would count against my macros for the next meal."

2
3 Booty Workouts By Ashley Horner

To get maximum shape, throw one or two of these workouts into your usual routine. Make sure there's at least 2-3 days of rest between each glute workout. You can also add one to the end of your leg workout, or do one before you hit the stair machine for cardio. Whatever works best for you!

3
T NATION on Twitter

Got 6 minutes? Do this for fat loss and all-around performance improvements: https://www.t-nation.com/training/tip-the-6-minute-tgu-workout … pic.twitter.com/B1qhQuqbif

4
The 30-Day Plan to Grow Like a Monster

October is primetime for a training transition. Summer is long gone at this point and the opportunity presents itself to get off the ultra-low carb diet and high-intensity circuits and get on board with putting on mass and getting powerful. Not only does this transition work because you're swapping out the t-shirts for sweaters, but it's a fresh way to stimulate the body as well. In the grand scheme of things, you need these blocks of change. Month after month, week after week of continuous bombardment of the muscles with volume and intensity would wear anyone down. Let's use this month for size and power. And the way to do it effectively will require a change in thinking, and programming. Watch Brandon DaCruz (@bigdaddydacruz) demo his program below.

5
T NATION on Twitter

Need to build delts and traps? (Yes, yes you do.) Try this new exercise: https://www.t-nation.com/training/tip-do-this-hybrid-exercise-for-delts-and-traps … pic.twitter.com/vbKJlEZGzp

6
10 Week Plan for Getting Huge and Strong

Getting stronger now means that when you return to your normal workouts, you’ll use more weight than before, thus placing greater overload on the muscles for more growth. Just take a look the thickest and freakiest muscled bodies on IFBB Pro League stages — men such as Ronnie Coleman, Johnnie Jackson and Branch Warren, to name a few. The majority of the most massive physiques in bodybuilding have their roots in powerlifting and it’s no coincidence that these men sport muscles that really are as strong as they look.

7
Instagram photo by Craig Productions • Oct 2, 2016 at 3:16am UTC

8
10 Nutrition Tips to Help You Get Huge

Take glutamine and creatine, and drink water to keep your body hydrated and your muscle cells filled with fluid. Glutamine and creatine help pump muscle cells full of water.

9
Hidetada Yamagishi 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
http://fb.me/1DpqOAbz6

11
Kai Greene 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

12
Instagram photo by @therock • Oct 1, 2016 at 7:42pm UTC

13
Netflix US 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

14
Stink-Proof Workout Gear for Running, Cycling, Skiing, and More

Exercise clothing is a magnet for smelly bacteria that multiply in the fibers and drum up all manner of foul odors, making your sweat sessions less than pleasant for you and everyone around you. That is, until naturally occurring silver salts came on the scene. The fitness industry is using these as its best weapon in the fight against stench. Fabrics are washed and coated in the particles, which bond to clothing and slow bacterial growth to a creep, prolonging the life of your favorite gear. And not only are these high-tech shirts odor repellent, they’re also cool enough to wear outside the gym—certainly nothing to be sniffed at.

15
7 Tips for Flirting in the Gym

We know you're there to work out and not strut down the aisle while doing lunges. That said, a ratty gym-shirt and smelly gym shorts won't help your cause if you decide to make a pass during your break. Take an honest look at what you're wearing to the gym and ask yourself, "Would I want to talk to someone dressed like me?". If the answer is no, it might be time to stock up on some fresh clothes -- think of it as an investment.

16
Size Secret #10: Isolate to Stimulate

When performing standing barbell curls, the bar no longer curled away from the body. Instead, we pulled the elbows back and the bar traveled straight up my body, perpendicular to the floor. This eliminated the shoulders from the movement and created a better squeeze. Dumbbell curls were changed to seated and performed the same way — elbows back and the weight traveling straight up instead of out in front of me. We also added a lot of one-arm machine preacher curls to isolate the biceps and squeeze each contraction without rocking the weight. This workout added size to my arms. They’re over 21 inches in the offseason now and growing.”

17
The Healthiest Drinks You Can Order at the Bar

Your current craft beer or cocktail of choice could be amounting to hundreds of calories a glass. Use these expert tips and suggestions to order smart instead—whatever your signature booze.

18
The 10 Best Bodybuilding Exercises You Can Do

Triceps extension, skullcrusher, whatever you want to call it, just make sure you do this move. The triceps extension is an old school, classic triceps isolating exercise. It has been around forever and used by some of the best bodybuilders of all time. It works the triceps from the elbow to the lats. Keep your elbows close together and pointed towards the ceiling. Bring the bar down toward your forehead to maximize triceps activation. The temptation is to flare your elbows out because you can do more weight – DON’T!

19
T NATION on Twitter

10 great things about lifting weights that non-lifters just don't understand: https://www.t-nation.com/powerful-words/10-great-things-about-lifting-weights … pic.twitter.com/QtxQEx1UBt

20
5 Best Beard Styles You Should Try

If you have commitment issues, then stop reading now. Congrats to those of you still reading, both on your ability to commit and on your interest in this very long, full beard. It has been popularized by athletes like James Harden and Brian Wilson, and it takes anywhere from six months to one year to grow.  (Hence the term “yeard.”) We highly recommend that you trim and sculpt it as it grows—may we suggest a good beard balm ?—otherwise you’ll risk alienating those near to you.

21
5 Ways Reverse Dieting Can Take Your Body to the Next Level

As stated earlier when you are in a caloric deficit for an extended period of time you actually slow down your metabolism. After dieting if you immediately jump back into higher then normal calorie levels your body will add those old layers of fat back on. This is called yoyo dieting. I have seen competitors go from contest ready shape to full on offseason look in a weekend! When this happens we are damaging our metabolism in the long run. Yoyo dieting overtime can create a problem between your bodyfat levels and your metabolic rate, where your bodyfat levels are higher and your metabolic rate is slower. We are actually looking to achieve the opposite, lower bodyfat levels and higher metabolic rates. Reverse dieting will help to achieve this. By slowly adding calories back in and slowly walking your calorie limit back up you give your body a chance to rebound from the stress of dieting. Adding in 10 grams of carbs and five grams of fat per week is more then enough to get your metabolism revving in the right direction. Slow and steady wins the race; I have had people who have managed to maintain their lean physique while eating at their offseason level.

22
T NATION on Twitter

The kettlebell swing: Um, you're doing it wrong. How to fix it: https://www.t-nation.com/training/kettlebell-swings-youre-doing-them-wrong … pic.twitter.com/PUSIf1X2au

23
Best for Boulder Shoulders

To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX

24
How to Get Rid of Love Handles

The term "love handles" is a bit of a misnomer. In fact, when it comes to the sections of fat on the sides and front of your belly, there's no love lost. Love handles are zones of "stubborn fat," the first place guys gain it and the last it disappears. And sometimes, even though you've logged hours on the elliptical and the abs station, it can feel damn near impossible to get those little pockets of flab off your body.

25
4 Moves for Ripped Lower Abs

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

26
Instagram photo by @therock • Oct 2, 2016 at 4:13am UTC

27
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

28
11 BOSU Exercises That Will Train Your Entire Body

How to do it: Sit on the ground, with your feet firmly planted on the ground and your back at a 60-degree angle with the ground. Hold the BOSU by the handles so the flat side is facing your chest and the ball is facing away. Lean back slightly and twist your upper body side to side. To make the move more challenging, raise your legs off the ground; if you do this, make sure you're not rocking back and forth.

29
T NATION on Twitter

Want to lose fat? Eat more of this type of bean: https://www.t-nation.com/diet-fat-loss/tip-eat-these-beans-to-get-lean … pic.twitter.com/PFInWRL3BU

30
Arnold Schwarzenegger Reflects on Training at the Mecca

Gold’s Venice was, and still is, the mecca of bodybuilding, because the energy that flows through it makes it unlike any other place you could ever train. Its founder, Joe Gold, started the gym in 1965 mainly as a place for his friends to train. If you couldn’t afford a membership, Joe usually waived the fee. He even let bodybuilders sleep on the roof if they needed a place to stay.

31
Mill $ Baby Fitness on Twitter

Love @CameronHanes new podcast but hearing Dolce talk clueless BS about food & unusable calories is painful. @joerogan FFS talk to @BioLayne

32
Johnnieroxx 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

33
Jesse 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
Dwayne Johnson 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

35
The 25 Most Effective Workout Finishers for Your Abs

The following 25 workout finishers do all of the above. And if you really want to put your abs into overdrive, work in more "single-arm pressing, pulling, hinging, and squatting exercises after your main lifts to tax your core and even out discrepancies in your movement patterns," Holder recommends. Ready to get after it? Pick any of these finishers to top off your workouts; rotate through a few of 'em and you'll see the results.

36
Try The Landmine Deadlift For Perfect Reps

The path the bar follows in a landmine allows you to keep your spine more upright, so you don’t put shear forces on it that can cause injury—as in a classic barbell deadlift. It’s a great way to teach your body to hinge at the hips, too, rather than bending at your lower back, so it prepares you for safer deadlifting should you choose to do conventional deads later on.

37
Nitrosigine Pump Program

This 4-6 week program from David Sandler is designed to focus on the arms while attacking the other body parts for maintenance and overall size. Two days rest gives adequate recovery, but those who are recovering faster and want even more volume can certainly occupy their other days with a second chest, back or leg day.

38
Instagram photo by @therock • Oct 2, 2016 at 1:54am UTC

39
Thinking about Doing a Teen Physique Show

This might be a long post. To start off i'm 16 and have only been going to the gym for about 5 months. I've always wanted to be big since I was about 8 but never had the courage to go to a gym until this January. I learned a lot about bodybuilding last year and made great gains since I started at the gym. I'm now seriously thinking about doing a Teen Physique competition in August 2017 (next year).Here are some pictures of me now (raw photos) Photo Jul 25, 12 58 27 PM.jpg960x1280 255 KB image02.png3840x2160 6.6 MB image07.png3840x2160 7.68 MB And this was me back in 2015 Photo Jul 07, 12 02 39 AM.jpg750x626 67 KB My pecs seem to be lagging and I knew that when I started so I train them twice a week, what info do you have for me to improve? The show I want to compete in has a teen division and these were last years winners. 1st Place 3rd,1st,2nd p1422983961-4.jpg800x533 224 KB I feel like in a years time I might be able to compete at their level. At the same time I feel like I started too late because this one 17 year old on Instagram has been lifting since he was 13 and looks absolutely amazing.

40
8 Protein Shake Recipes That Will Get You Jacked

Here, we give you eight super easy and delicious smoothie recipes that will build muscle and burn fat. These shake recipes call for your standard protein powder but also feature protein-rich foods—like chia seeds, almond milk, and Greek yogurt—to give you the maximum muscle-building boost you need. Get blending!

41
7 Reasons Your Guns Aren't Growing

While it is best the majority of time to train a large muscle group before a smaller one, when the biceps are a priority it is time to break this rule – especially if you train back and bis on the same day. That said, if your biceps are truly in need of a serious kick in the butt, then I suggest you devote one training day to the arms alone, starting by smashing the bis into submission and following up with tris, which will be ideal for igniting the kind of growth you desire.

42
T NATION on Twitter

Make the workout you're already doing twice as effective. 5 things to do: https://www.t-nation.com/training/5-ways-to-fire-up-your-workout … pic.twitter.com/LL0n8314sg

43
Dorian Yates' Expert Advice on Training Frequency

Is it better to train once or twice a day?

44
Conor Tevlin 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
Instagram photo by Mr. Olympia LLC • Oct 2, 2016 at 1:37am UTC

46
Mark Dugdale 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
5 Quick Workouts to Get Rid of Back Fat

As annoying as love handles are, it's not uncommon for guys to hold onto back fat—for a variety of reasons. "First, poor diet; eating whole foods that don’t inflame your body is a solid starting point," says  Simon King,  personal trainer and owner of Cre8 Fitness gym in London. "Second, neglecting the back muscles in training can sometimes be the cause with too many guys overtraining chest and arms—the muscles they can see in the mirror—which can atrophy muscles in the back," he explains. You always want to incorporate compound movements in your training routines, like deadlifts, squats, pullups and pushups. "Third, a lack of high-intensity cardiovascular training can also be the pitfall since you need a multi-approached attack to really shift a stubborn fat storing area, and this form of training is really geared towards burning fat," he adds.

48
6 Signs Your Arm Workout Sucks

Going too heavy creates sloppy form and often truncates the range of motion used in a specific movement. And short-arming an exercise creates modifications that can alter its intended focus. “When you’re standing on your tippy toes and using momentum to try to complete a rep you’re not under control,” Antoian says. “Instead, aim to use proper form and remain under control while achieving the full range of motion of the exercise. This will ensure that you’re recruiting every muscle fiber for that exercise.”

49
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

50
Dwayne Johnson on Twitter

I co-sign this story. @yahya is a very talented brotha. We just worked together on #Baywatch . Funny stuff. Keep an eye out for him. https://twitter.com/time/status/782373305349267456 …

51 MY 5/3/1 MEET PREP - DON'T OBSESS WITH THE NUMBERS
52 Joe Rogan Experience #854 - Louie Simmons
53 The 15-Minute HIIT Workout to Target Abs
54 9 Foods that Should be in Your Refrigerator
55 T NATION on Twitter
56 Squatting 600 LBS is Easy
57 Instagram photo by @therock • Oct 1, 2016 at 7:57pm UTC
58 Deadlift Training
59 Squat Mechanics: Why Stacking the Knee Overtop of the Ankle Is Important
60 12 Ways to Add Calories to Your Diet to Bulk Up
61 Real Man's Cardio Workout
62 How to Start a Contest Diet
63 Instagram photo by Dre Dae • Oct 1, 2016 at 10:11pm UTC
64 Layne Norton, PhD on Twitter
65 Tchard Pacquette on Twitter
66 27 Perfect Post-Workout Meals You Can Order on Your Phone
67 Eat These Organic Foods
68 Instagram photo by Zach Even - Esh • Oct 1, 2016 at 9:41pm UTC
69 Muscle & Fitness on Twitter
70 Instagram photo by T Nation • Sep 29, 2016 at 9:49pm UTC
71 I’ve Got To Stop Saying “How Stupid Can You Be?”.
72 Instagram photo by Shawn Ray • Oct 1, 2016 at 9:11pm UTC
73 Instagram photo by terry hollands • Oct 1, 2016 at 9:09pm UTC
74 Instagram photo by Martin Cee • Oct 1, 2016 at 9:00pm UTC
75 Marisa Inda on Twitter
76 Bill Bain on Twitter
77 How to Increase Your Muscle Definition
78 5 Best Foods for Building Muscle
79 Resisting Temptation
80 NSCA Northern Florida State Clinic - Turning Obstacles into Opportunities
81 Best Grips for Big Lats
82 antonio gonzalez on Twitter
83 Instagram photo by Ronnie Coleman • Oct 1, 2016 at 8:30pm UTC
84 Picking the Right Program
85 10 ways to gain more MUSCLE
86 The Ultimate Ceviche Recipe
87 Today's Training
88 Instagram photo by Dave Tate - Elitefts.com • Oct 1, 2016 at 7:51pm UTC
89 Chipper: The Hardest Workout in CrossFit History
90 T NATION on Twitter
91 Kevin Levrone at the 2016 Arnold Classic Europe
92 Instagram photo by Gavin Louis Uridel • Oct 1, 2016 at 12:16am UTC
93 Muscle & Fitness on Twitter