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PH3: Layne Norton's Power And Hypertrophy Trainer

Dr. Layne Norton's PH3 program will take strong lifters and make them even stronger. This program isn't for everyone, but those who are up to the challenge will grow like never before.

Don't Miss The Generation Iron Podcast With Kai Greene | Generation Iron

Kai Greene onto every computer, tablet, and smart phone across the world. It's the brand new Generation Iron Podcast With Kai Greene!Along with his...

Better Workouts: How to Master The Pullup

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

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Behind the Scenes: Michael B. Jordan December 2015 Cover Shoot

Michael B. Jordan has gone through quite the transformation. And no, we're not just talking about the 24 pounds of pure muscle MBJ packed on to play the title character in Rocky spinoff Creed (although that's pretty damn impressive, too). Jordan has evolved from a young supporting player in TV's The Wire and Friday Night Lights , to bona fide Hollywood heavyweight. In this exclusive behind-the-scenes video from his MEN'S FITNESS cover shoot, Jordan sheds some light on bulking up, boxing training, and working with film legend Sly Stallone.

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Sagittarius Horoscope for Wednesday, November 18, 2015

Wednesday, November 18, 2015 - Although you may be over the rainbow with optimism today, you still have much to gain by taking life more seriously. Keep the communication channels wide open, even if something pops up on your radar screen that is less than positive. Don't remain silent just to preserve a cavalier appearance. It's more crucial to talk about what is real now than what is possible. Honesty is the best policy for all parties involved.

Vote Now For People's Choice Awards 2016

HIIT 100s: Carve Up Your Physique in 6 Weeks

With Hundreds, you’ll do 10 sets of 10 reps for one exercise per muscle group. Sounds the same as GVT, right? Not exactly. HIIT is incorporated via the rest periods between those 10 sets. You’ll start with just 60 seconds between sets at the beginning of the program and progressively drop rest periods by 10 seconds over six weeks until you have no rest and are doing 100 reps straight through. The two forms of training are technically different, but late in the HIIT 100s program, when you’re resting only 10 or 20 seconds between sets of 10, there’s little to distinguish them as far as the toll they take on your body.

The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

Main lifts are based off a percentage of your 1-rep max (1rm) in that lift, and the percentage changes each week (see the percentage charts to determine what weight you should use). Rest between sets is listed in seconds. Flexibility work such as static stretching and foam rolling should be performed at the end of each session.

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.

8 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The 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, 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.

Jay Cutler's Chest Workout for Massive Pecs

“I never got caught in heavy benching,” he says. “I could put five plates on and get a couple reps, but what’s the point? It’s not the best way to build muscle, but it is the best way to injure yourself. The ideal muscle-building range is eight to 10 reps. Somebody asks me every day how to get a bench up, and I’m an honest guy with an honest answer. “I say, ‘I don’t train for strength, so it doesn’t matter to me if I bench three plates or five.’ I might come in next week and do only three plates. I’m not here to put on a show. It’s all about building muscle. I just go with how my body reacts and that’s it. It’s instinctive training, which I think every good bodybuilder picks up on with time and experimenting.”

The College Muscle Gym Workout

The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you must alternate muscle groups and work at a brisk pace, which raises levels of lactate in your body and, correspondingly, growth hormone, which promotes muscle gain and fat burning. Training the whole body in one session burns a lot of calories and allows you to work each muscle group more frequently throughout the week (we recommend three days).


Let's face it, ab training can be boring. The range of motion is short, many exercises are similar, and workouts frequently focus on high-rep, low-intensity sets. B-o-r-i-n-g. What’s more, if the area is sheathed with body fat (or clothes), no one is going to see the results, no matter how many crunches you do. For these reasons, abs are too often neglected—even by professional bodybuilders. We have a solution. In fact, we have 10. When at their peaks, each of the following physique legends—from those who first competed more than five decades ago to those who are still winning today—sported a superb set of rectus abs and obliques. This isn’t exactly an “all-time 10 best” list. A person or two here might surprise you. The following “middle men” were selected not only for their ab excellence but also for the diversity of their routines. Together, they provide 10 waist workout strategies. These range from marathons to sprints and encompass a wide spectrum of set and rep combinations, exercise choices, and workout frequencies. Get ready for some things old and some things new. These 10 legends prove there are many ab-solutions.

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The Ultimate Lat Workout for a Bigger Back

This is perhaps the most prevalent problem in faulty back training and the number one reason, in my opinion, that spectacular back development is so rare. Usually one or all of the following mistakes are made by most when training back...1) Too much weight is used! Stop swinging and jerking and control the exercise throughout the entire ROM, 2) Failure to “set the body” correctly during the movement! Keep your chest out, shoulders back, and a slight arch in your lower back...and you must keep this position throughout the movement, 3) Not using a thumbless grip! By bringing your thumb to the same side of the bar as the rest of your fingers you will effectively take some of the forearm flexors and biceps out of each lat exercise. Reinforce your grip with lifting straps if you must.

Why Running Does Not (Always) Burn Fat

What happens when weight loss stops? You do more cardio. Here are 5 reasons why that might not be your best approach. “My body just can’t lose weight.” The voice on the other end of the phone sounded beaten, frustrated, and hopeless.  “If you knew. If you knew how hard I’ve been working. You’d understand. You’d...

Giant Sets for Giant Gains

So you’ve got dough, tomato sauce, mozzarella cheese, and turkey pepperoni. The prospect of eating each individually, cold and uncooked, is not very appetizing. But stack them together and apply heat and you can bake the perfect cheat meal—pizza. This is the logic of giant sets, which combine four or more exercises into what is, in effect, one extended set. The sum is greater than the parts. “Going giant” has long been a way of upping workout intensity, but for some bodybuilders it’s more. It’s a training philosophy. For extended periods, you can cook up consistent gains by making giant sets the main dish of your routines.

5 Moves for a Concrete Core

Want to be stronger on every lift? Start with these five foundational moves for your core.

5 Exercises to Work Your Abs to Exhaustion

But no matter how tough these exercises get, always remember the golden rule of ab workouts : quality over quantity. If you're still cranking out 2,000 fast-paced crunches a day, you're wasting your time (and maybe even hurting your back). Instead of ripping through the motions, slow down and focus on getting the most out of each rep, Holland says. With slow, concentrated effort, you'll be building up to 30-second sets of quality moves—and admiring those washboard abs you've always wanted—in no time.

Avoid These Six Mistakes In the Gym

Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

Rest Your Body to Grow Your Muscles

You can also spend some of your non-training days performing moderate cardio and/or stretching or other non-gym activities. “Even if your goals are more about health and general fitness than about increased muscle size and strength, training every day is too much,” Claps notes. “Without time off from the gym, you won’t have the fuel necessary to be at your best and your results will suffer.”

How to Go Paleo

Research suggests that modern hunter-gatherers get only about 35 per cent of their calories from meat, with the rest derived from foraged plants. That means you should round out your diet with plenty of plant-based foods. Tubers are an allowable food
on the Paleo diet, so load up on potatoes. They’re all different in terms of nutrients, but most provide a necessary boost.

Ultimate Recovery Guide: 6 Keys to Recovery

You cannot, as many people think, “catch up on” sleep. The body doesn’t work that way. You need to get at least eight hours of sleep every night - 10 if you can. Consider it part of your workout, and schedule it just as you would a training session.

Behind the Scenes: Training Secrets of the New York Rangers

How do they truck through a season and keep their conditioning up to par off-season? Well, we talked to four New York Rangers players to get their top training tips, advice, and secrets. The best part: They've got some advice for the everyday athlete that's not training to win the Stanley Cup. Click to the next slide for Jarret Stoll's training plan and tips. 

Black Coffee for Bodybuilders

For years FLEX has recommended that bodybuilders drink plenty of black coffee every day. And we’re happy (and a bit surprised) to welcome the U.S. government aboard now that a dietary panel made a similar recommendation earlier this year: Every healthy adult should drink three to five cups of black coffee per day for optimal health. That’s particularly good news for bodybuilders who are trying to cut body fat while staying energized for intense workouts. Here are five ways black coffee helps support your bodybuilding gains.

The Impact of Added Sugars on Metabolic Health

You don't have to become another disease statistic... The power to get healthy really is in your hands, and one of the most powerful strategies to improve your health is to cut down (or eliminate) refined sugar and processed fructose (corn syrup). A good place to start would be to cut down on soda and juice if you're currently drinking it on a regular basis, until you get to zero. Then, start working on trading out processed foods for whole foods. It's not rocket science to figure out what a healthy diet is. In short, it's REAL FOOD — food in its unadulterated state, or as minimally processed as possible.

Hitting All The Angles For Bigger Pecs

But there is one typical mistake that lifters sometimes make that perfectly illustrates the importance of arm angle, relative to your torso. Some trainees may end up turning a flat bench press into what is essentially a decline movement without even realizing it. That’s because they have strayed from the desired lift due to a pronounced arch in the back. This exaggeration in the back changes the angle of movement of the arm in relationship to the torso enough that the body’s motion during the lift is effectively changed from a flat bench into a slight decline.

Pull Your Way to A Thicker Back With These 5 Row Variations

How To Do It: Load a T-bar or landmine and stand on the opposite side, parallel to the end of the bar, using a staggered stance with your right foot forward. Bend over at the waist and grasp the end of the bar with your left hand using an overhand grip. Shoot your hips backward, then raise the hip closest to the bar so it’s slightly higher than the other side. Rest your right elbow on your right knee for support. Quickly pull the weight up so your hand approaches your ribs.

Phil Heath's Strategy for Building Big Legs

When I’m working legs, there’s pretty much no leg exercise I am not doing. I like to train quads and hamstrings in the same workout. I try to hit one part as hard as I hit the other, because the hams matter, too—especially in the side poses. And when I’m prioritizing legs, I will double down on them, training them twice a week, with each session lasting at least two hours.

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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

Six Things People Get All Wrong About Abs

There are so many myths out there about abs so we decided to cut to the chase and dispel six of them for you. Change up your game with these tips, and in four weeks the other guys will still be doing crunches while you reap the benefits.

'We have flowers not guns': Father's incredibly powerful message to son

‘Don’t hesitate to correct children’s misconceptions about the news; explain, for example, that no one religion or its believers are responsible for acts of violence.’

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5 Best Exercises Every Beginner Should Perfect

I’ve been training for so long at this point that it’s difficult to recall those first moments I entered a gym. I can, however, remember the way I executed technique the wrong way, which led to slower strength gains and my non-existent “program” when I started lifting in seventh grade. Now that I’m a trainer it’s clear that people still make the same mistakes when beginning their fitness journey. If you’re a beginner  you absolutely need to perfect the following five exercises to build a strong foundation .

Will drinking coffee extend your life? - STAT

A co-author of the 2013 study linking heavy coffee drinking to higher mortality called the new one “very good,” especially since it controlled for the deadly effects of smoking, which the earlier one did not. It “supports the safety and efficacy of even high doses of coffee in non-smokers,” said Dr. Carl Lavie, a cardiologist at Ochsner Health System. But given the 2013 research suggesting “toxicity of high coffee doses” in some people, he said, “to me the most reasonable approach would be to keep coffee intake to two to three cups most days.”

Sculpt Broad Shoulders With Just Your Body Weight

With body-weight training, increasing the difficulty of an exercise can be as simple as adjusting the angle. Raise your feet on a pike pushup and you instantly feel a greater challenge. You can also have more fun; moves like the crab walk may look silly, but they’ll work your shoulders just as well as presses, and you’ll have fun doing them.

Protein Almond Snack Balls

Breakfast, lunch, and dinner always seem to be the easiest meals to figure out. (With lunch tending to be the most the difficult to keep “healthy.”) But for most people, especially those in the working world, finding healthy snacks is oftentimes a frustrating challenge. Whether it’s the deceptively unhealthy “100-calorie” packs, or offices providing fuel that tastes greats and leaves you feeling like crap a few hours later, it’s not easy to find what your body needs…and enjoys. Enter protein almond balls. This no-bake recipe, created by Liv Langdon , can be made quickly at home, stores easily at work, tastes great, and fuels your body with the type of nutrition you want and need during the day.

2015 Olympia Photo Shoots: Day 1

Come BTS with FLEX and photographer Per Bernal to the post-Olympia shoots of Phil Heath, Big Ramy, Jose Raymond, Juan Morel, Steve Kuclo, Charles Dixon, and Chase Savoie!

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One-Off Workout: Push and Stretch Your Chest

McComsey says this is a great workout for packing on size in the chest because of the variety involved. "You're using both barbells and dumbbells for the pushing, flyes which provide a stretch, especially of the muscle fascia and you've got some bodyweight work in there with the push ups. It's an amazing formula for growth."

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Beef and Vegetable Stir Fry

When it comes to “go-to” meals, stir fry’s tend to be a staple option. They’re quick, loaded with protein and vegetables, easy to make, and always taste incredible. This recipe offers a little extra flavor in the form of a unique mix of ginger and sriracha. The combination will leave you pleasantly surprises. (Or if you don’t like either ingredient, simply remove them and the dish still tastes great.)

9 Sex Positions That'll Get Her Off Every Time

With these mind-blowing, orgasm-inducing techniques, she’ll never need to fake it again.

How to Build Your "Show-Off" Muscles

These muscles are relatively small, so in terms of weight room performance, they’re just links in a much longer chain. What you want, however, is for your neck, forearms, and calves to garner Best Supporting Actor nominations—as opposed to playing forgettable bit parts that contribute little to your plot. It’s neither efficient nor effective to schedule a dedicated day for these character actors, so the idea is to elicit as much growth as possible from your main movements—followed by accessory exercises designed to maintain that momentum.

Health and Fitness Power Rankings: Diet Wars

That said, if you’re going to create a study that is a “low fat vs. low carb” battle, you probably shouldn’t have more flaws than US foreign policy. Issues ranged form the low carb eaters eating fewer calories than the low fat participants,  the low carbers eating more protein, (advantage for fat loss and lean mass gains), and the low fat diet wasn’t even really a low fat diet. (It consisted of about 30 percent of daily calories.)

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There are better ways to lift than 3 sets of 10. Here's are 22 advanced options: …

Music Mindset: Don't Wait For Tomorrow

Want to change your mindset? You might be surprised how just a few words can change your fitness point of view and put you on a path to success.

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show , they are actually gawking at more tri than bi.

Workout Humor on Twitter

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Carbon by Layne Norton Prep at

The benefits of creatine are well-documented. It increases lean body mass, strength, performance, and phosphocreatine--an energy source--stores in muscle. 9-11 The debate is what form of creatine is best. While many companies attempt to reinvent the wheel with new forms of creatine so they can charge you a premium, the overwhelming majority of research suggesting the benefits of creatine supplementation has been performed with creatine monohydrate. While some other forms may be as effective as creatine monohydrate, no other form has been demonstrated to be more effective than creatine monohydrate. Since creatine monohydrate is also less expensive than all other forms, Carbon Prep uses it to ensure you don't spend an unnecessary amount of money.

The 8 Oldest, Most Jacked Men In the Gym

How else can you explain every gym's local jacked old-timer? You know, that 60-something-year-old beast warming up with your one-rep max. The science of "old man strength" is spotty at best, but there are some interesting tips we've learned from some weightlifting vets who -- by the way -- are still going strong.

51 Exclusive: UFC's Holly Holm to Give Knockout Q&A
52 Rookie Moves: 6 Major Training Mistakes
53 5 Everyday Benefits of Stronger Abs
54 Get Big Like Your Heroes
55 7 Best Moves for Getting Wide on the Sides
56 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
57 Fine Dining: Mini Burrito Bakes
58 3 High-Protein Breakfasts On the Go
59 How to Get Shredded Like Michael B. Jordan in "Creed"
60 How (Not) to Build Support for Climate Policy
61 Variety on Twitter
62 T NATION on Twitter
63 How to Pick the Dating App That's Right for You
64 The Best Pre-Workout Ingredients
65 The Diet Mentality
66 10 Dumb Mistakes That Can Get Her Pregnant
67 The No-Caffeine Pre-Workout Boost
68 Men's Fitness on Twitter
69 Brandon Heavey on Twitter
70 Ryan S on Twitter
71 John Blowe on Twitter
72 4 Moves to Build Abs of Steel
73 Veggente Ray on Twitter
74 JC on Twitter
75 Healthier Holiday Alcoholic Drinks
76 5 Shoulder Training Lessons from Johnnie Jackson
77 Dorian Yates on Twitter
78 Ramona Curiel on Twitter
79 Squeeze Play
80 Joe DeFranco on Twitter
81 GAT PMP at
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