8 Incredibly Difficult Exercises
Ready to take on some truly tough, muscle-blasting moves? Step up to the bar and prove it with these advanced lifts.
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Tip: Straps, Thick Grips, and 40-Second Wrist Curls | T Nation
I don't hate what some consider "sissy" forearm exercises, like wrist curls and wrist extensions, but most people do them wrong. The range of motion is super short so you must use constant tension and slow the movement if you want them to work. We want each set to last at least 40 seconds, or more precisely you want maximum lactic acid accumulation.
Tip: You're Taking Creatine at the Wrong Time | T Nation
Conventional wisdom dictates that you can just take creatine before a workout. After all, we take caffeine before a boring lecture, not after. It's the same with most drugs or supplements. However, scientists at Nova Southeastern University in Florida wanted to see if that strategy was actually the best.
The 3 Stages of Real Strength Training | T Nation
We must stress the body only with the amount of volume we actually need. Too much and you'll overtrain and lose gains; too little and you won't stimulate an adaptation: muscle or strength gains. As strength increases, more reps are needed to continue to make gains. However, there's a point where the reps must taper and decrease in order to keep the progress going.
10 Best Cable Exercises for Your Core
A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.
Tip: Get Rid of Lifter's Belly | T Nation
Answer these three questions, drop that last bit of flab, and make sure it never comes back. Start here.
Big, Thick, Chunky Ab Training | T Nation
But you can get the abs involved in a plethora of movements outside of squats and deadlifts. One of my favorite ways to work the ol' rectus abs is tricep pushdowns. Anyone who's ever done them this way ends up very sore from it. I actually learned this from an article where Franco Columbu talked about how he hated training his abs and simply figured out a way to train them with pushdowns.
8 Things You Need to Know About Rosie Roff
Rosie Roff is that stunning ring girl who steals some of the spotlight away from the actual fight, and we got to talk to her. She initially got her start at modeling when she was asked to join a bikini contest at 16 years old, and the rest is history, according to craveonline.com. She has been in several top publications such as People, Maxim and Oracle .
Tip: The Butt Pump Workout | T Nation
You've seen the inspirational fitness memes out there and you've thought to yourself, "I too wish I had a butt that looked like it was eating my underwear." Okay, maybe not. But your glutes do need some work, both for looking good and for making progress in the big lifts.
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3 muscle-building supplements you've never heard of
Whether they work by increasing testosterone levels , fueling protein synthesis , or boosting blood flow, these three supplements may help you pack on a few quality pounds of lean muscle.
6 Things Experienced Lifters Do Every Day
Experienced lifters look at this as a lifestyle, not just a program. They know that drinking water, sleep, eating correctly, and staying in the weight room will only pay off if they are consistent. Sure, they may miss a meal here and there and even some workouts, but they know that being consistent for the long haul is where it's at. They never totally get out of the lifting game for extended periods of time and pay attention to their diet. They think about it each day, just like taking a shower and brushing their teeth. If you are not doing something to improve your body each day, you will have a tougher time calling yourself a true lifter.
Tip: The Fat That Makes You Smarter | T Nation
Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.
Tip: Good Salmon, Bad Salmon | T Nation
Trouble is, you're probably not really eating the type of salmon you think you are. You're probably eating something that's more closely related to a trout, one that's been dyed to mask its unappetizing gray color. What's more, that trout has been raised largely on a diet of grain, which negatively affects the amount and variety of omega-3 fatty acids in its meat.
Tip: The Ultimate Health Drink for Lifters | T Nation
Make your joints feel good, feed your good gut bacteria, and boost your overall health with one combo drink. Check it out.
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Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!
Tip: Make Pumpkin Cheesecake Cookies | T Nation
Everyone's sick of pumpkin. This is what happens with food trends. They're hot for a while, we collectively go overboard, and then we can't stand them anymore. Remember kale? Even people who never tried kale were tired of kale.
Push and Drag Your Butt Into Shape | T Nation
Most are already familiar with the conventional sled training exercises like pushing the sled, pulling it forwards or backwards, rowing it as you walk backwards, etc. The conventional sled moves are great, but there are other ways to use the weight sled. And if you don't have access to a sled, you can always drag an old truck tire.
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5 Shoulder Training Lessons from Johnnie Jackson
With his full quota of carbs and calories in the off-season, Jackson regularly presses 150-pound dumbbells for 15 reps, uses 100 pound dumbbells for 10 reps of side laterals, and upright rows are 335 for 12 reps. He's hoisted as much as 405 for eight reps for upright rows. In the weeks leading up to a contest, Jackson increases his reps, decreases his rest periods between sets, and does more intensifying techniques, like supersets. "Off-season I'll go down to five or six reps; pre-contest I'll go up to 15-20 reps," he states, "so it's a pretty big shock to my body, using a lot more reps and resting a lot less between sets."
8 Reasons You're Not Getting Ripped
Obviously filling up on fruits and veggies is better for you than feasting on Skittles and Funyons. But no food is “free.” Meaning, portions must be in concert with the amount of calories your body requires to yield a desired result, like losing weight or packing on muscle. That said, whether it’s junk food or health food, if consuming it edges you to the point where you’re taking in more calories than you’re burning, those excess calories will be stored as fat.
3 recipes for better sex
Wrobel says: When I started working with quinoa, I had a blast thinking of all the ways I could substitute this “ supergrain ” for brown rice in my recipes. Sushi is one of my all-time favorite dishes, so it was only natural for me to pump up the protein with quinoa. These sushi rolls are sweet, light, crunchy, flavorful, and healthy. Plus, rolling sushi is a fun way to make dinner with your partner and get your hands dirty together. The nori seaweed in this dish is full of manganese, vitamin B2, and vitamin E, which increase libido, sex hormones, and healthy sperm production.
6 Sex-Boosting Foods
They're high in the amino acid arginine, which is crucial to the synthesis of nitric oxide, a compound in the body involved in generating erections. What's more, "nut oils are nowhere near as harmful as saturated fat or trans fats," Lieberman says. "In fact, recent studies show that nuts help reduce cholesterol."
Unique Exercises for Hamstrings and Glutes
“I never do the same thing twice, but that may not work for someone else. Sometimes I’ll use hack squats, leg presses, walking lunges or step backs as a substitute. I might do the same exercises two weeks in a row, but it will be in a different order and will involve a different superset. Do what’s comfortable. Do exercises one at a time, do supersets, do trisets, do giant sets. You need to figure out what works. But trust me on this: using these exercises will wreck you. That’s no joke.”
A Forgotten Gem
Lie across a bench with your shoulders resting on the bench top and your feet flat on the floor. Grab a dumbbell and hoist it to arms’ length above your head, with both hands pressed against the underside of the inside plate. Then, with just a slight bend to the elbows and keeping the arms rigid, lower the dumbbell slowly behind your head toward the floor. As you lower the dumbbell, try to drop your hips a little toward the floor to increase the stretch. Once you have lowered the dumbbell as far as possible and achieved maximum stretch, return through the same arc to the starting position (dumbbell straight above the chest) to commence the next rep.
5 Worst Things to Do to Build Bigger Shoulders
Although presses overhead most strongly activate the anterior (front) deltoid head, they are still the best exercises for manifesting overall muscle mass in the shoulders. I don’t know too many “delt-monsters” out there who do not include at least one form of pressing in every shoulder workout. However, like laterals, overhead pressing exercises are also performed incorrectly much of the time. In an effort to use more weight, many trainees use a very short range of motion, only bringing the bar about halfway down before pushing back to the top. Now while this might look cool, the only thing these people are accomplishing is working more triceps than delts. Another common error is leaning back (often again to be able to use bigger weights) during presses, which shifts much of the emphasis off the delts and onto the clavicular pecs. So, sit upright and always use a full range of motion!
How to Build a Viselike Grip and Massive Forearms
Whether you are a bodybuilder, strongman, or causal lifter, how important is it to have a strong grip? Obviously, when it comes to strongman training and competition, having a strong grip is essential to being successful. Grip competitions have also started to gain a lot of popularity in the last few years and it is very common to see highly competitive grip challenges at almost any fitness expo you attend.
9 Tricks to Look Bigger Instantly
But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.
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The 30-day plan to grow like a monster
It 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.
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Tip: Kinky Lifting for Kinesthetic Awareness | T Nation
RA Roman used this tool on the Olympic lifts like the snatch and clean & jerk with either an empty barbell or very light loads. (It would be dangerous to throw near maximal weight on the bar and attempt a jerk with a blindfold or with the eyes closed. Don't do that.)
Sagittarius Horoscope for Monday, September 18, 2017
Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”
Tip: Don't Bother With Multivitamins | T Nation
Unfortunately, the only viable alternative, at least at this time, lies with eating a good diet, but you knew that. Besides, it's easier said than done. Hell, that's why people take multivitamins in the first place. It doesn't have to be daunting, though. We can go super minimalist and try eating regularly from the following short list of super-nutrient foods:
9 things smoking weed does to your body
To be fair: Even if one scientific study suggests that marijuana might help your bones grow or hurt your short-term memory, that doesn't necessarily make it true. All this research is still developing, and it'll be a long time before we know anything for sure about weed's effects on the human body. Still, it's good to know where the science is heading.
7 ways to build muscle in the pool without swimming
How to do it: Fix the Clutch Paddles to your hands by sliding the designated rubber tubing around your wrist and middle finger, and placing your thumb in the thumb hole. Get into an athletic position (feet planted wide, knees bent, core engaged) or a split stance. Perform biceps curls, keeping the Clutch Paddles facing up (hands facing the pool) to create as much resistance as possible, Isaly says. "Make sure to keep your elbows anchored to the side of the body throughout the entire exercise," he adds. At the top of the curl, rotate your wrists so the paddles are now facing the pool floor (hands facing you). You'll press the paddles down to work your triceps, then immediately go back into the curl.
10 Common Mass-Gain Mistakes
Protein is the most important nutrient for muscle growth, but carbs also play a critical role, especially after training. You won’t be able to get enough calories when attempting to put on mass if your carb intake is low; when mass is your aim, take in 2-3 grams (g) of carbs per pound of bodyweight daily. Carbs help blunt cortisol levels — cortisol can interfere with testosterone’s anabolic actions in muscle and lead to muscle breakdown, especially immediately following a workout. A mass seeker’s post-workout meal should include 40 g of fast-digesting protein, such as whey, and 80-100 g of fast-digesting carbs, such as white bread, Gatorade, baked potatoes, sugar, honey and fruit. Carbs at this time spike the anabolic hormone insulin, which helps to drive glucose, amino acids and supplements such as creatine into muscle cells, spurring muscle protein synthesis.
The 10 most badass movies you absolutely need to see before 2018
This story was so crazy, it had to be true. Director Ridley Scott tells the wild true story involving one of the richest families in the world. When the grandson of J. Paul Getty (played by an unrecognizable Kevin Spacey) is kidnapped in Rome by an Italian organized crime group, it's up to his mother, Getty’s daughter-in-law Gail Harris (Michelle Williams) and one of Getty’s advisors, the perfectly named Fletcher Chase (Mark Wahlberg), to negotiate a return. The toughest part? Even though he’s the richest person in the world at the time, Getty won’t pay up. The drama is too good to be true—except, well, it is. Watch the trailer here .
Six Perfect Post-Workout Meals
The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.
Tip: Can Heat Boost Muscle Growth? | T Nation
The eccentric, the negative or lowering portion of a lift, is the most promising range for muscular growth, but many people just drop the bar without actively resisting the weight. In a study, intense eccentric exercise was able to boost HSPs by over 1000 percent, clearly showing how the muscular damage that occurred during the rep must've been massive. Followed up with intermittent hyperthermia, the way would be paved for muscle growth.
The No-Pain Six-Pack workout program: Back day
Whether your back is feeling a little bit stiff, or you simply want to avoid injury, these simple exercise substitutions will help you build muscle safely.
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White Rice vs. Brown Rice
Rice is a classic bodybuilding food, but white and brown rice have different benefits. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Brown rice also increases insulin release, but the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice.
Max Muscle Recuperation
After a workout, your muscles are hungry for nutrients to repair muscle damage—they’re like super-absorbent sponges. That’s why you want to consume a post-exercise whey protein blend. Whey protein taken immediately post-exercise has been clinically proven to enhance muscle recuperation. In a recent double-blind, placebo-controlled study following weight training, participants were randomized into two groups: carbohydrates only, and whey protein-carbohydrates only. Participants consumed 1.5 g/kg.bw/ day supplement (~30g consumed with breakfast, lunch, in the afternoon, after the evening meal, and immediately after exercise) for a period of 14 days following eccentric contraction-based resistance exercise sessions consisting of four sets of 10 repetitions at 120% of maximum voluntary contraction on the leg press, leg extension, and leg flexion machine.
The 8 best muscle-building foods for vegans and vegetarians
People tend to overlook the power of plant-based protein, but they're the second-highest source of protein after meat. All bean varieties (black, pinto, navy, kidney, etc.) average about 15g of protein . What's more, beans are exceptionally low in fat, high in fiber, and best of all they're cheap. “And though it’s true that beans are not complete proteins, they do have many of the essential amino acids necessary for muscle-building. Add in .5-1 cup per day for protein and fiber benefits,” Brown adds.
“I do a lot of exercises. The bigger the body part, the more exercises I do. So for back and legs, I might do eight exercises each per workout. Sometimes I’ll only do two sets of an exercise, but by getting in so many different exercises I’m able to hit big body parts from a lot of different angles and make sure I’m growing all the different muscles and areas of muscles. Most of the time I get more out of doing two sets of two exercises than four sets of one.”—Art Atwood
Morel’s typical triceps/biceps routine consists exclusively of supersets and high volume. But every month or so, he switches up his arm workout and sticks to straight sets on every exercise with lower volume (roughly half the number of sets as usual), short rest periods, and high reps. The routine at right is an example of this. “I like doing this workout every once in a while,” says Morel. “It’s very effective. Pushing every set for 20 reps or so and taking less rest sometimes feels just as hard as doing the supersets with more volume. The muscles get extremely fatigued and burned out.
Another Lifter Worried about Buttwink
It looks like you have trouble reaching depth and are creating additional range of motion by rounding your back. It is barely noticeable at the beginning but gets worse as the set goes on. On days that you don’t squat you can do a squat-specific stretch, hold onto something like a doorknob or a shelf or whatever and drop into a full squat. Make sure you keep your back from rounding (try to arch your lower back) and sit there for 30 seconds, do this 3-5 times every day. You can do a dynamic stretch version before squatting, rather than holding the position at the bottom just try to go as deep as you can without rounding and com back up. Do that a few times until you feel loosened up and it’s easier to reach depth. Other than that, learn to brace properly and try to maintain a slight arch in your lower back to avoid going into flexion. The other butt wink thread was started by a guy who was squatting way too deep which caused his problem, not everything in there is applicable to you.