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Dumbbell-Barbell AMRAP Challenge

Think you need an entire weight room to get a killer workout? Think again. A set of dumbbells and a barbell is all you need for Craig Capurso's total body, high-volume AMRAP challenge!

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7 Movements You Need For Full-Body Strength

In my last article, " Increasing Your Strength Without Using More Weight ," I noted that I like to think in terms of movement patterns rather than exercises. Put another way, when you step back from a particular exercise and just focus on what your body is doing spatially, a push-up becomes a "horizontal push" and a pull-up becomes a "vertical pull." This simple change of thinking allows you to increase the resistance and effectiveness of any movement by making changes to the leverage, weight-to-limb ratio, or range of motion, while keeping the pattern the same.


. @KaiGreene MAKES History! Becomes the first pro-bodybuilder (since Arnold/Lou) to join the cast of a major Hit Series - STRANGER THINGS: Season 2! Watch it today on @netflix … #GiManagement

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Gabriela Martínez on Twitter

Kai is the proof when the doors closes, other doors open for new opportunities. @KaiGreene #StrangerThings

The Best Way to Build Traps | T Nation

Do these exercises and your traps will grow whether you want them to or not! This is the best way to grow your traps, not shrugs or any other isolated trap work. The actual Olympic lifts themselves are great, but if you want to be even more specific, clean pulls and snatch pulls are the key. (Bonus: They're also great calf builders.) Here's what a clean pull looks like.

Kishor 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: 25 Ways to Smash Strength Plateaus | T Nation

If you have the ability to set up pins in a squat rack you can use them at crucial points in your bench press, deadlift, and overhead press. For instance, set up the pins for your conventional deadlift where you pull the bar to the pins and then hold against the pins for 3-6 seconds of all-out effort. For most, a good starting point is at knee level.

Tip: Make Your Own Elvish Protein Bars | T Nation

That's all fine, but I wanted a legitimate meal replacement bar that I can take on a road trip so that the only reason I have to pull over is to hose the begonias, so to speak. I also needed a food to take with me so that when I go out into the world to take care of the mind numbing litany of doctor, dentist, and CPA appointments, I wouldn't have to pull into a goddamn Arby's and eat a beef and cheddar sandwich to keep my sugar and protein levels stable.

Tip: Cutting Phase 101 | T Nation

The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake. This isn't an excuse to go full Atkins and start chowing down avocadoes wrapped in bacon and dipped in butter. Just be mindful that you need to be in a caloric deficit while consuming sufficient fat to not feel like a bag of crap the whole time. Eat 1g/kg of fat per day.


Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

Tip: The Mineral for Chronic Muscle Soreness | T Nation

So what are we supposed to do here? When it comes to training, we expect a little soreness. It's kinda pleasant, and it lets you know you did some work. That's acute soreness and it fades naturally. However, if you feel like you've been hit by a truck and need to read several motivation memes just to get out of bed, that's not good. In short, being too sore for too long sucks for your health, recovery, and gains.

Tip: Machines for Functional Fitness? | T Nation

But recently I started training in a commercial gym again for the first time in close to a decade. In just six weeks, machines like the leg press, leg extension, and hack squat have helped me put considerable size on my quads. And I recently hit my 1-rep max front squat for an easy double. The lesson? Machines, used appropriately, can improve your functional fitness training.

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NPC Shawn Ray Hawaiian Classic Registration at Hilton Hawaiian Village Friday November 3rd 3pm Women- 4pm Men. * South Pacific Ballroom 3

10 Daily Habits of Healthy Lifters | T Nation

It seems to be working because my kidney health markers are back in normal range and were the best they've ever been since 2012. This also coincided with me being able to get in great shape again – being capable of adding muscle and get super lean. It's my belief that when you're young, your body isn't as "used up" and you can get away with doing things that are bad for your health. But the older you get, the more health and hypertrophy become interrelated.

Tip: 9 Annoying Things in the Fitness Community | T Nation

Love fitness, love lifting, but feel free to hate these nine things. Coach Carter sure does.

Syntha-6 by BSN at Best Prices for Syntha-6!

SYNTHA-6® is an ultra-premium protein powder with 22g protein per serving and is BSN's best-tasting protein on the market. SYNTHA-6 not only includes essential amino acids and essential fatty acids, but is also an excellent source of fiber, which makes it a nutritious and multi-functional protein supplement. SYNTHA-6 is the go-to protein for any nutrition or exercise regimen because it is designed to suit a variety of active lifestyles and diet plans. And with SYNTHA-6, the high standard of quality protein comes with taste to match, thanks to BSN's exclusive flavor technology.

Tip: The Forgotten Importance of Maintenance Phases | T Nation

This phase allows you to recover some insulin sensitivity after your high-carb mass phase. It also allows psychological relief. After following a high carb, relatively low-fat mass gaining phase you'll likely be sick of foods like rice, oats, and potatoes paired with lean proteins. As a result, the opportunity to have some fatty foods with some carbs during maintenance helps to wash away any fatigue and set you up for the next phase of dieting.

Tip: Dear Dumb People, Stop Giving Advice | T Nation

Or reference a handful of clients that trained with you before you started posting on social media or demonstrate credibility by achieving something in competition yourself. That doesn't have to mean placing first at a National contest, we just need to know that the entire reason anyone outside of your house knows your name is because of something more significant than "I worked out for a while and I think I look pretty good, brah, so I'mma tell everyone what they need to do."

Sagittarius Horoscope for Saturday, October 28, 2017

Saturday, October 28, 2017 - You stop to talk with everyone you encounter today, but you might not say anything important. In fact, you could fill up any silence with rambling thoughts about unusual people, places and things. But your current penchant for the weirdest facts and figures is only a distraction from the main event, which you are keeping to yourself. Unfortunately, your protectionist strategy may not be useful in the long run. Take a risk and open your heart now, since vulnerability is the only path to intimacy.

Instagram post by Shawn Ray • Oct 29, 2017 at 12:53am UTC


Liquid Sun Rayz is an international company established in 2005 by Marilyn Spatola and provides a world-class product with all skin types in mind. LSR’s cutting edge bronzers are quickly becoming the go-to sunless tanning product for competitive bodybuilders and fitness models. LSR sponsors a wealth of world class athletes that includes 4 x time Ms. Olympia Physique, Juliana Malacarne (Brazil); 3 x time Ms. Olympia Bikini, Ashley Kaltwasser; Fabian Mayr (PCA/NABBA) and Mr Universe; 4 x Olympia Physique, Heather Grace, 3rd in the world.

Zach Even - Esh on Twitter

Got some serious work done today, still, lots to improve upon!  #Manasquan #ScotchPlains

How to design the perfect circuit

Whether you're crunched for time or simply need to shake up your current workout program, circuit training is your answer. Defined as performing one exercise after another with minimal to no rest in-between, circuit training is one of the most effective ways to maximize your workout time. And circuit training is just as effective for the beginning as it is for the advanced since it can all be scaled to challenge you according to your individual fitness level and goals.

The No-Caffeine Pre-Workout Boost

What does it all mean? Well, get ready for a trip to the farmer’s market. Consuming 500 g (a little over a pound—yes a pound) of beets, radishes, or any leafy green vegetable, including lettuce, rocket, spinach, crown daisy, and swiss chard will provide enough nitrates for you to enjoy the benefits during your next workout. Yeah, it’s a lot of greens, but not that far from what you’ll find in many greens juices.

Men's Fitness on Twitter

Build rock-solid muscle definition and work every muscle group in your body with these @humanfitproject routines:

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Lifters discuss how they plan, or don't plan, their daily eating. Take a look at different approaches being used: …

Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

Instagram post by Shawn Ray • Oct 28, 2017 at 1:57am UTC

The Modern Honolulu - More than a place to stay

The Modern Honolulu is more than a place to stay. It's a Destination. It's an Experience

Power Bodybuilding

Powerlifters and bodybuilders are like quarreling brothers. Some differences they can never fully bridge and yet, for better or worse, they remain closely related. They do many of the same exercises. Bodybuilders squat, deadlift, and bench press, just as powerlifters may crank out sets of triceps extensions, barbell rows, and dumbbell yes. A few bodybuilders—most especially Johnnie Jackson, Stan Efferding, and, in his early years, Ronnie Coleman—have combined powerlifting and bodybuilding to great effect. They’ve ended the tiff  and used a lower-rep, power-intense approach to bodybuilding to become both stronger and larger.

Lying Tri vs. Incline Tri

Because lying triceps extensions on a flat bench involve both the lateral and long heads, they are the best version for building overall triceps mass. The incline version is better for specifically bringing up the long head.

Double-Team Training

Arnold no-last-name-necessary blasted chest and back together in the ’70s when he was annually expanding his Olympia trophy collection. He liked pumping up the two sides together, and, frequently, he superset them, combining bench presses with pullups and incline presses with T-bar rows. Chest and back is a rare pairing today. Many trainers divide their body into six workouts, so it’s a given they’ll hit chest and back on separate days. Today, the most common antagonistic combo is biceps and triceps. Charles Glass favors this, so his Jedi knights, including Dexter Jackson and Shawn Rhoden, will alternate a biceps exercise with a triceps exercise, going back and forth like that on arm day, keeping both muscles pumped and stretched. To boost intensity, they’ll superset biceps and triceps exercises, alternating after each set. If it works for Arnold, Jackson, and Rhoden, antagonistic is a workout split you need to try.

NPC Shawn Ray Hawaiian Classic News!

NPC Shawn Ray Hawaiian Classic News!

A Machine Workout for Behemoth Biceps

“I’ve always done exclusively machine curls for biceps,” says Williams, a Brooklyn, NY, native who now lives in New Jersey. “I don’t believe in free weights for this muscle group. I think free- weight curls mess up your joints more than anything, and you don’t isolate the biceps muscle as well as with machines. With free weights, you’re able to cheat and swing the weight up, whereas machines make it a little easier to keep strict form.”

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Some coaches say pull-ups are an exercise everyone should do. Christian Thibaudeau isn't one of them. Here's why: …

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 Shoulder King

In the gym, Kuclo practices what he preaches, evidenced by the shoulder workout described on these pages. As you’ll see, much attention is paid to side and rear delt raises, including a brutal reverse pyramid drop set for standing laterals. Give it a try to bring up a weak pair of shoulders—or even to make a strong set of delts even stronger, as Kuclo does.

Kai Greene stars in Stranger Things season two

The multiple Arnold Classic Champion and face of Dynamik Muscle, Kai Greene, does in fact appear in the second season of Stranger Things as the character Funshine. You can catch him in the first episode, although he does have a much bigger role a little while later in episode seven.

The best men’s sweaters of fall 2017

Your wardrobe demands a black sweater, and this one works in situations both casual and formal. It’s a staple, and not too costly. Best of all, merino is a natural sweat-wicking material, so you won’t overheat or soak in your own swampiness. Shown in black. ($99,

Smoking pot early in life may lead to anxiety as you get older

"Given that more states may be moving toward legalization of cannabis for medicinal and recreational purposes, this study raises attention about what we anticipate will be the fastest-growing demographic of users—adults," said lead author Sherika Hill, Ph.D., an adjunct faculty associate at the Duke University School of Medicine. "A lot of current interventions and policies in the U.S. are aimed at early adolescent users. We have to start thinking about how we are going to address problematic use that may arise in a growing population of older users."

FitJoy FitJoy Bars at - Best Prices on FitJoy Bars!

† This price is the retail price for this product found at one or more retail websites in the last 30 days. The price may not include shipping cost, tax, sale or promotional prices, or discounts such as member pricing. Prices may change. verifies this price every 30 days.

Flameout® Pharmaceutical Grade DHA / EPA, Molecularly Distilled, Re-esterified Triglycerides - Biotest

Flameout® Inflammation Scavenger contains the most potent and purest forms available of DHA and EPA re-esterified triglycerides.* These Omega-3 fatty acids are super concentrated from fish oil that is purified by molecular distillation and stringently tested for PCBs, dioxins, mercury, and other heavy-metal contaminates.* The ratio between DHA and EPA is 2.50:1.00.* The ratio between CLA t10,c12 and CLA c9,t11 is 1.50:1.00.*

15 of the sexiest celebrity Halloween costumes in 2017

These women went all-out during the weekend's star-studded parties.

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"Courage is the power of the mind to overcome fear." - Martin Luther King Jr SRHawaiianClassic @GenerationIron @NPCNewsOnline

Instagram post by Zach Even - Esh • Oct 30, 2017 at 6:10pm UTC

The 10 Most Common Sex Mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

Time Crunch Training: 10-minute back blast

A giant set combines exercises that target the same muscle group and takes you through the full rep spectrum with varying loads and movement speeds. Take on this 10-minute giant set to work your lats, traps, and rhomboids—and build a monster-size back.

The Sexiest Celebrity Halloween Costumes of All Time

With all of the over-the-top Halloween costumes out there, sometimes keeping it simple is the way to go. This look especially goes great on Lottie Moss in this dress, with skeleton hands right over her bust.

How to create a healthy diet plan

Nutrition can make (or break) any training program. Here's how to make sure you're fueling all those gym gains—from the kitchen.

The 11 Strongest Women of All Time

Accomplishments : Aneta Florczyk started her career in powerlifting at age 16. In addition to earning the title of Europe’s Strongest Woman in 2004, she was also named World's Champion and World's Strongest Woman in 2003, 2005, 2006 and 2008. She’s won the competition more than any other woman in history, according to Guinness World Records. In addition to this world record, Florczyk also holds a Guinness World Record in lifting up adult men overhead (that would be 12 men in two minutes).

51 Instagram post by Brandon Curry • Oct 30, 2017 at 3:40pm UTC
52 The 15 Best Fit Butts on the Internet
53 Ronnie Coleman Trains Back After 8th Olympia Win
54 Cooking Low Calorie Without Sacrificing Taste | Biolayne
55 Muscle & Performance on Twitter
56 Flex Wheeler on Twitter
57 Scientists may have found the root cause of going gray and balding
58 Tip: The Coffee That Enhances Performance | T Nation
59 3 Things All Successful Diets Have in Common - Biotest
60 How to Overcome Lost Motivation
61 6 Sex Performance Problems Fixed at the Gym
62 Photo: This Is What Happens To Your Legs After 16 Stages of the Tour de France
63 10 quintessential fall cocktails you'll want to drink through the holidays (and all year-round)
64 10 reasons your muscles have stopped growing
65 Flex Wheeler on Twitter
66 Get cracking: 4 recipes made even better with an egg on top
67 Candy Bar Cookie Dough | Biolayne
68 shawn ray on Twitter
69 shawn ray on Twitter
70 The Perfect Penis According to 105 Women
71 shawn ray on Twitter
72 The 8 Rules of Maximal Strength | T Nation
73 on Twitter
74 RAZi on Twitter
75 Tip: Ramp Up Your Prowler Training | T Nation
76 10 Signs You're Bad in Bed and Don't Even Know It
77 T NATION on Twitter
78 4 Best Supps to Power Through Your Workout
79 Instagram post by Shawn Ray • Oct 28, 2017 at 8:06pm UTC
80 High Protein Sweet Potato Chili
81 Loading up on sugary foods and drinks may mess with your mind
82 Netflix US on Twitter
85 ‘Stranger Things’ cast photos: 11 characters who look totally different in real life
86 Tackle 'Stranger Things 2' adventures with Google Home's new interactive game
87 STRONG Life 133 | Dr. Andy Galpin & Zach Discuss The De-Evolution of Youth Athletes & Why The Work Is The Gift • Zach Even-Esh
88 Arnold's Rise From Bodybuilding to Pop Culture Superstar
89 6 health tests that could save your life
90 Instagram post by Branch Warren • Oct 27, 2017 at 1:30pm UTC
91 Build Arms Like Arnold Schwarzenegger
92 Aesthetic Training: Legs
93 Muscle & Performance on Twitter
94 3 Unexpected And Healthy Ways To Eat Pumpkin
95 Tips for Training While Traveling
96 Dorian Yates Update
97 Muscle & Performance on Twitter