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A Man, A Pan, A Plan by Paul Kita – Rodale Books

A Man, A Pan, A Plan features 100 recipes for delicious, nutritious food in the simple, no-bull delivery you know and love from Men’s Health.

Training to Failure: 5 Questions You Need to Answer

Taking every exercise to complete exhaustion might be a big workout mistake. Training to failure can build muscle and strength, but only if done right.

How to Track Body Fat | Biolayne

There are many ways to track body fat but what is the best way to do it? Layne breaks down the science.

Winner Interviews | IFBB Ferrigno Legacy 2017

Muscular Development's Milos Sarcev catches up with the winners of the 2017 IFBB Ferrigno Legacy!

Winner Interviews | NPC Nationals 2017

Muscular Development's Ron Harris catches up with class & overall winners at the 2017 NPC Nationals.

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Top News
1
A Thanksgiving That Won't Make You Fat

Usually, people eat more turkey on Thanksgiving than any other dish. That's fine, as long as you don't over salt it. That bloated, day-after-Thanksgiving feeling you get comes from eating too much food, period, but also from the water retention caused by eating way too much salt. Instead of going heavy on salt when you prepare the big bird, rub it down with extra herbs and spices that will give the turkey a terrific flavor.

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© 2017 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com, LLC.

3
Men's Fitness on Twitter

Get your body sculpted and build strength, size, and power with this 3-move workout from the @humanfitproject : http://bit.ly/2qPX4J5  pic.twitter.com/fFAfxvthiT

4
A Fatal Mistake in Size Training | T Nation

Almost everyone emphasizes load on the bar as the key method of progressive overload. On the face of it, this is perfectly logical. If you significantly increase the weight you use for sets of 10 on squats, then your legs will grow. The problem is that people fixate on the load part of the equation. Load goes up, but as it does, reps and training volume go down. For hypertrophy this is a fatal mistake. Volume is what's really king.

5 8 Things You're Not Supposed to Do... That Work | T Nation

While some people have used frequent feedings to build muscle and drop fat, it's not absolutely mandatory and you're not compromising any results by sticking with a more basic approach of having fewer meals per day. Any trainer worth their salt will tell you that the most perfectly designed workout or diet is totally useless if the client won't actually follow it. For non-competitive lifters who hit the gym 5 or 6 hours a week, setting aside 5 or 6 cumulative hours per day to deal with frequent feedings is impractical at best and, literally, a waste of time at worst.

6
Tip: This Vitamin Flat-Out Builds Muscle | T Nation

We used to get plenty of it from fish, but the farm-raised varieties many of us are forced to eat contain less vitamin D than their wild cousins. There should be plenty of it in dairy, but vitamin D is fat-soluble and most of us eat no-fat or low-fat dairy products. That means the D was removed with the fat. Sure, manufacturers add it back before it goes to store shelves, but unless you ingest some fat with it, your body doesn't absorb the vitamin D.

7
The Secret Cause of Food Intolerances | T Nation

If you get acid reflux when you cheat on your diet with a burger and proclaim "meat is not right for me," it may have been you who created the issue. You suspect it's too much acid that's burning a hole in your gut, but in most cases it's probably low acid from your previously alkaline diet that's to blame.

8
Biotest on Twitter

Get $20 Off Your Purchase of $100! Use Code GET20 Shop Now: https://biotest.net  pic.twitter.com/lLOtvNF06n

9
Tip: Stop Stretching Your Lower Back | T Nation

These tiny muscles don't act as dynamic movers that alter positions at the spinal segments themselves, but rather sensory organs that in a split second turn on or turn off widespread tone throughout a region according to perceived threat. That threat is usually deep spinal flexion combined with contact into the lumbar region, whether it's from driving your lower back down into the ground hugging the knees to the chest, or sticking a lacrosse ball into your lower back and rolling it around. Once these bad boys turn on, it takes hard work to get them to turn back off, resulting in normalized tone through key musculature in the hip, spine and pelvis.

10
T NATION 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

11
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Get half off protein, pre-workouts, post-workouts, and more!

12
Tip: Am I Lean Enough to Start a Mass Phase? | T Nation

Sure, it's fun to occasionally eat junk. But bulking isn't an excuse to eat like a slob with the self-control of a 14-year-old boy visiting his first porn site. These habits are harder to break than you'd anticipate.

13
Tip: Two Things Steroid Users Need | T Nation

You don't need to do a huge amount either. Even just 20 minutes of steady-state cardio (heart rate of around 110-115 beats per minute) at the beginning or end of your workouts would be helpful. And don't worry, that's not enough to prevent protein synthesis from happening. Or take few long walks a week and do HIIT once a week.

14
Pauline Nordin on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

15
Men's Fitness on Twitter

Time to bolster your muscles with this dynamic workout finisher, the ‘AMRAP Burpee Pullup - Dumbbell Thruster,’ designed by @Trooperfitness . pic.twitter.com/U3xtpaRUyA

16
Tip: Natural Lifters and Protein Synthesis | T Nation

Natural lifters need the workout to elevate protein synthesis. And since it only stays elevated for 24-36 hours after a workout, they need to hit each muscle more often if they hope to make significant gains. Enhanced lifters will also make more gains with higher frequency training, but it's not as necessary for them.

17
Tip: The Best Exercise for Hip Mobility & Strength | T Nation

The Zercher squat has long been used as a test of manhood and shear strength. Besides the obvious difficulty of holding the weight in the crevices of the elbows – forcing the lifter to use significantly more arm strength, scapular stability, and thoracic mobility – the Zercher squat places the weight at a significantly lower position than the back squat and even the front squat. The load puts more stress on the hips, similar to belted squats, and allows the lifter to be pulled into more hip flexion.

18
FLEX on Twitter

Do you make any of these common training mistakes?: http://bit.ly/2yUvxK1  pic.twitter.com/618HFkz9PD

19
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

20
Tip: A Better Way to Stretch Your Chest | T Nation

For the pecs, that range of motion tends to be elevation above 90 degrees plus external rotation. This instable extended range of motion is the one most closely associated with front-sided shoulder pain. So instead of placing your shoulders into an inherently unstable position to stretch the pecs, you can create active tension around the shoulder and use a reciprocal tension technique.

21
FLEX on Twitter

15 exercises that every guy should be doing: http://bit.ly/2zOiafP  pic.twitter.com/jloaJ2Y9xI

22
Tip: An Unconventional Way to Build Forearms | T Nation

When it comes to direct forearm training, a fantastic device to use is the trusty wrist roller. A wrist roller allows you to train both wrist flexion and wrist extension. Without a wrist roller, most tend to opt for the movement that's most easy to do and most easy to "feel working" – wrist curls. If implemented correctly, wrist curls will certainly build up the anterior forearms, but who really wants to spend a lot of their training time slouched over, flicking a barbell or dumbbell up and down?

23
FLEX on Twitter

The best of the best in fat burners for 2018: http://bit.ly/2m5tfpj  #top10fatburners #Sponsored @StrongSupps pic.twitter.com/Oup383sD8l

24
Sagittarius Horoscope for Sunday, November 19, 2017

Sunday, November 19, 2017 - You see your destination in the distance and may head out in that direction without giving it a second thought. Although your emotionally charged state of mind has a strong impact on your current actions, you might believe you’re making a rational decision based solely on the facts. You're worried people are plotting against you now and any delay on your part will send a signal of weakness to them. Don’t take the bait; an African proverb teaches, “When there is no enemy within, the enemies outside cannot hurt you.”

25
Tip: Natural Lifters and Protein Synthesis | T Nation

Natural lifters need the workout to elevate protein synthesis. And since it only stays elevated for 24-36 hours after a workout, they need to hit each muscle more often if they hope to make significant gains. Enhanced lifters will also make more gains with higher frequency training, but it's not as necessary for them.

26
srhawaiianclassic

27
Instagram post by Shawn Ray • Nov 23, 2017 at 3:54am UTC

28
FLEX on Twitter

10 things you shouldn't do when dieting: http://bit.ly/2hkWIKn  pic.twitter.com/QfJIFXWvL5

29
Muscle & Fitness on Twitter

Time to bolster your muscles with this dynamic workout finisher, the ‘Sled Push - Shin to Bar,’ designed by @TrooperPrince . #TrooperFitness pic.twitter.com/WImhAWUsWc

30
Instagram post by Ronnie Coleman • Nov 22, 2017 at 8:42pm UTC

31
Supplements for Serious Athletes - Biotest

Includes E-Book – The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.

32
Men's Fitness on Twitter

The fastest way to share someone else’s Tweet with your followers is with a Retweet. Tap the icon to send it instantly.

33
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

34
2017 Lou Ferrigno Legacy Analysis & Recap | GI News

Shawn Ray gives us a recap and analysis on the results from the Lou Ferrigno Legacy 2017. Brandon Curry landed the top spot narrowly beating out Cedric McMillan. Shawn gives us some insight into what this means for Cedric and Brandon. He also gives an analysis of the third place competitor, Josh Wayne, and why we should keep an eye on him at future competitions. Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.re/us/oyBLdb.i Be sure to subscribe to receive updates from the GI Fitness Network: http://www.youtube.com/subscription_c... Check out our official website: http://www.generationiron.com/ Check out our Facebook: https://www.facebook.com/GenerationIron And follow us on Twitter: https://twitter.com/GI_Fitness

35 8 Things You're Not Supposed to Do... That Work | T Nation

While some people have used frequent feedings to build muscle and drop fat, it's not absolutely mandatory and you're not compromising any results by sticking with a more basic approach of having fewer meals per day. Any trainer worth their salt will tell you that the most perfectly designed workout or diet is totally useless if the client won't actually follow it. For non-competitive lifters who hit the gym 5 or 6 hours a week, setting aside 5 or 6 cumulative hours per day to deal with frequent feedings is impractical at best and, literally, a waste of time at worst.

36
Men's Fitness on Twitter

Watch: @LethalWeaponFOX actor Johnathan Fernandez ( @JthanPrime ) talks on-set fitness, finding his personal style, and the hustle of being on a major @FOXTV show: http://ow.ly/qOT530gJiub  pic.twitter.com/CESJsGsQ3W

37
Men's Fitness on Twitter

Get your fat loss into high gear with this 3-move workout: http://bit.ly/1SUZgKH  pic.twitter.com/ZMI8NzWhqx

38
Instagram post by Shawn Ray • Nov 19, 2017 at 7:36am UTC

39
Bodybuilding.com on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

40
Fighter Diet

Fighter Diet provides workout and nutrition solutions for everyone who wants to be lean, healthy and strong. Beginners to Pro's. eBooks, Challenges & Supplements

41
Men's Fitness on Twitter

Happy birthday to Hailey Baldwin! Celebrate with these stunning pics. http://ow.ly/GsZ830gL9h8  pic.twitter.com/xe8ODnq2jX

42
Dan Duclos on Twitter

@mrojaycutler any chance I will run into you guys worcester later tonight?

43
AMINOx | BSN

AMINOx is a stimulant-free, BCAA formula designed to support endurance during your workout and aid in muscle recovery post training, so you can push your performance to the next level.* Featuring a 10 gram blend of BCAAs and the essential amino acids, L-Alanine, Taurine and L-Citrulline, AMINOx will help your body recover from today’s workout and prepare for tomorrow’s.* Offered in five refreshing flavors, AMINOx provides you with versatile, nutritional support for any type of workout regimen.*

44
Muscle & Performance on Twitter

Pimp your muscle-building plan with these man-sized movements for beastly size: http://bit.ly/2fapKau  pic.twitter.com/6eghkvnS05

45
T NATION on Twitter

Christian Thibaudeau explains how Neuro Type programming can optimize conditioning work, not just weight training: https://forums.t-nation.com/t/types-of-cardio-for-different-neurotypes/236141 … pic.twitter.com/LFpBDlz6nZ

46
Shane Harris on Twitter

This astonishes me. So, you buy the science of climate change - ostensibly because it fits your naturalist/environmentalist bent. You don't accept GMOs or ag-science because you believe granted-funded scientists, working at land grant universities, are engaged in a conspiracy 1/

47
Instagram post by EliteFTS • Nov 22, 2017 at 7:16pm UTC

48
Kai Greene on Twitter

We look at back on all the days that we were seeking knowledge along with the inevitably evolutionary process that transcended who and where we are today. Certainly things and settings change, but I’m still evolving in life. pic.twitter.com/Qw9uNs4OrU

49
Flex Wheeler on Twitter

Dedication. Drive. Determination. That’s what it takes. Use code “Flex 10” to get 10% off your Gripped V3 Headphones #grippedfitnessaudio pic.twitter.com/fUtewjRpgd

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58 Tip: Ditch the Barbell Row | T Nation
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