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Rig For Pain: Ashley Horner's Full-Body Circuit Workout

You're about to go on one wild ride! Join fitness athlete Ashley Horner as she takes you through her favorite circuit workout. Try not to puke!

Duffalo Bar + Average Band's = weight 1, Anto 0

So after being informed by my EliteFTS teammate Brandon Smitley that this bar weighs 55lbs my ego was not hurt as bad. Top set was suppose to be 365, I miss loaded and we had 375 (only got one rep) dropped it to 345 and was able to finish all sets and reps. Being 20lbs less made me feel way better then being 30lbs off.The powerlifting competition mentioned in the video was an excellent venue. It was an SPF federated meet with only 27 lifters, of those 27 lifters the majority were push pull only (we were in Little Rock Arkansas) I will let you draw your own conclusion's as to why that happened, lol. The reason it was so great is because there were about 4-5 first time female lifters and a bunch of other beginners there. These are the greatest event's for me cause I am running around helping people left and right. It get's my name out there and it also connects them with the information that is put out on EliteFTS and gives them the chance to be raised in this sport the way I was!Lastly, just to call her out, my girlfriend deadlifted more than she reverse band deadlifted 2 weeks out. She got so excited she dropped that shit and it didn't count.... priceless.

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1 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

6 Reasons Men Should Do Yoga

Today, there are more yoga studios and yoga classes than ever, but a lot of people—men in particular—remain confused about what happens inside those classes and how they should feel about it. Is it stretching, meditation, some combination thereof, or something else entirely? Could it be the secret to unlocking your tight hips and superhuman athletic potential, or will it just make you sprout a man bun and go all new agey?

Make Gains Even With Back Pain | T Nation

Sticking to the plan can come back to bite you if you don't listen to your body, and that's even more important when you're on the mend. If, after a couple of sets, the back isn't feeling good, don't hesitate to make a massive overhaul in favor of doing mobility work, stretching, training an entirely different muscle group, or even calling it a day. A smart lifter should end his workout on a high note. That will keep him out of trouble.

Tip: What You Don't Know About Exercise Order | T Nation

The reasoning? Isolation exercises are just flat-out more effective for developing a solid mind-muscle connection. If you start your workout by getting into a rhythm and finding your groove for the muscle group you're training, compound movements will feel even more effective. It's all about efficiency.

Tip: A Better Way to Build Hammies | T Nation

The hamstrings bend and stabilize the knee, among other things. They also play a major role in reducing and controlling force and the deceleration of a movement. They're predominantly fast twitch, and thus respond very positively to eccentric-based training (negatives). In fact, a lack of eccentric strength in the hams is the main culprit for hamstring injuries, not just the strength imbalance between them and the quads.

The Ultimate Holiday Gift Guide

Every Muscle & Fitness and Muscle & Fitness Hers readers' wish list seems to get longer as fitness, fashion, gear, and technology progress with lightning speed. But let’s get to the good stuff. Our editors searched high and low for the latest fitness products to go gaga for. Pick from kitchen gadgets that cut prep time in half, essential fitness tools for the ultimate home gym, the hottest workout fashions, and so much more. Whether they’ve been naughty or nice, give your fit friends exactly what they want this season.

T NATION on Twitter

#BlackFriday starts now. 20% off Metabolic Drive with promo code THANKS20. Get it here: …

The Holiday Gut Checks: The Party Hard, Work Hard Workout

You can't expect to stay on point if you're partying too hard. Make up for the holiday hurtin' you put on your body with this workout.

Make Cheat Meals Work for You | T Nation

Keep in mind that the real benefit from using this strategy occurs in the days after the Cheat Fast, when your body is primed for building muscle and burning fat. So take full advantage of the enhanced physiology by following effective dietary and training strategies for your goals. And don't neglect loading up on Plazma pre, during, and post workout.

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

The 9 Worst Thanksgiving Foods

How to lighten up turkey stuffing and eight other bad-for-you traditional foods you're bound to see at your feast.

The Holiday Gut Checks: 8 Quick Workouts to Lose Fat With a Busy Schedule

These eight workouts are quickies. They’ll get you in and out of the gym in no time. But, you’ll still get your pump, still stimulate some growth, and still burn some fat. These routines will keep you in check.

Lin-Manuel Miranda & Dwayne "The Rock" Johnson on The Making of "Millennials: The Musical"

Fresh off the heels of their soon-to-be-released Disney movie, #Moana (in theaters Nov. 23rd in 3D), Dwayne "The Rock" Johnson and Lin-Manuel Miranda decided to put their producing chops to the test by releasing their very own YouTube musical epic, "Millennials: The Musical"! #Dwaynesgiving #MillennialsTheMusical SUBSCRIBE for more!: You can watch the musical in full next Tuesday (11/29) on The Rock's YouTube channel, but for now enjoy this behind-the-scenes look at the creation of their musical epic! The Rock did the Mannequin Challenge!: Watch the full trailer for Disney's new film, #Moana , in theaters Nov. 23rd in 3D!: THE ROCK AROUND THE INTERNET Snapchat: Twitter: Instagram: Facebook: CREDITS CAST Natalie / Crystal - Meg DeAngelis Ezra / Jack - Jon Hall Michael (Director) - Jack Jordan Norman https://www.

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

Dwayne Johnson on Twitter

Myself & the musical arts master @Lin_Manuel duetting "You're Welcome". The song he wrote and I sing in #Moana . Enjoy the movie! #Dapperish

Asia Monet - "This Christmas" (Cover)

Fighter Diet Chocolate Pudding

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

STRONG Life Ep 104: Captain Joe Mastrangelo, Navy SEAL: Forging Your Mind & Body For SUCCESS • Zach Even-Esh

After 22 years, I reconnect with 1 of my earliest mentors who helped me turn my life around and start kicking ass & taking names.

Sponsored Media Ads Drive Me Insane!

INSANE advertising all over the damn page. Then you have to click "NEXT PAGE" after every paragraph and wait for the page to cache all the ads, again and again. Sometimes it will refresh itself if you don't read fast enough.

Jimmy on Twitter

@auliicravalho @TheRock @Lin_Manuel I am unashamed to say I cried at least 12 times during Moana. Truly beautiful. Thank you.

21 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

Caleb on Twitter

omg @TheRock #Moana IS LIIIIIIIIIIT 100% Keep up the hard work buddy I'm so proud of you :)

Men's Fitness on Twitter

The 30-Day workout plan to grow muscle, build power, and add size from Men's Fitness.

People Magazine on Twitter

Disney’s #Moana , starring our #SexiestManAlive , @TheRock , is now playing in theatres in 3D! Get tickets now:  #Ad

The Fit Show Extras: Shawn Ray's 2nd Annual Golf Tournament

The Fit Show Extras presents . . . highlights from Shawn Ray's 2nd Annual Golf Tournament. The Fit Show Extras are short, entertaining clips dedicated to fitness. To watch full episodes of The Fit Show please visit

8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

Drink This: The Spicy Winter Manhattan That's Perfect for Holiday Parties

So when I asked Matt Jensen , the bar manager at my favorite West Village watering hole, The Spotted Pig , for his best new cold-weather warmer, he whipped up a brilliant variation of the Manhattan itself. He swaps out the vermouth for amaro (as in a black Manhattan), then combines it with a rinse of boozy herbal liqueur (as in a Sazerac). Rich, aromatic, textured, and undeniably herbal, it’s the perfect festive cocktail to spice up icy December nights.

Row Like The Shadow

For me, the barbell row has always been the bread-and-butter exercise for building back mass — it’s as good a foundation movement as they come. Whether you use an underhand or an overhand grip is up to you and should be based on how each one suits your particular structure and needs. One thing is for sure: If you want a big back, you’re going to have to row! - FLEX

13 top songs to get you going at the gym

The heavy-metal lover made the long walk to the Octagon as "The Immortal" rained down from the speakers of the American Airlines Arena in Dallas, Texas. Jamey Jasta, the lead singer of Hatebreed, wrote the song -- with a little help from Brown -- after the two met at a concert.

The Style Playbook: What to Wear (and Bring!) to Every Holiday Party this Year

You either love them or you hate them, but ugly sweater parties are likely to make their way into your holiday plans at some point. Make the best impression (what that means can be up to you) by going with something like this outfit.

Bodybuilding For Beginners

If you’re like me, you dove into bodybuilding with a passion, not a strategy. It was, and still is, something you loved, not a scheme for success that you reached after comparing it with other ventures. Bodybuilding is something you’re driven to do, no matter what. It’s in your blood, not in your mind. You toss and turn in bed at night, resenting the hours that keep you from your next workout. In your dreams, you’re in the gym, grunting, sweating, smashing those weights, cheering your training partners to their personal records, then getting under the bar when your turn comes and beating them at their own game, as they in turn cheer you on. When you awake, you gulp down some breakfast before you’re off and running, unable to resist the allure of ringing iron and the delicious pain of rough-cut knurling. You have no chart or graphs to consult, no calculus of how many more muscle fibers will be stimulated with each additional repetition. You’re in there to lift as hard, as heavy and as long as you can, because you’re conquering the world, and it feels good. When you drag yourself home, the only thing on your mind is getting back in there the next day, so you can do even better.

5 Tips to Take Home the MVP at this Year’s Turkey Bowl

Prior to his injury last week, NFL superstar Luke Kuechly sat down and gave the following 5 tips to take home the MVP at this year’s Turkey Bowl (informal nickname for backyard football games during Thanksgiving).

Nutrient Timing

It’s not what you eat. It’s when you eat!

25 Brutal Workout Finishers for Rapid Fat-Loss and Muscle-Building

Trying to shed of some extra fat? Of course you are, who isn't? Workout finishers are sets added to the end of a workout that can be used as a replacement to HIIT (High Intensity Interval Training) to provide a metabolic boost to your training. They can also be used to burn out a muscle group using higher reps or combined sets typically done at lower weights. Here are three versions of a metabolic finisher for fat loss as a replacement to cardio that you can add to any workout.

The Real Reason You Want to Nap After Thanksgiving Dinner

For as long as anyone can remember, turkey has gotten the blame for our post-Thanksgiving nap. But it turns out, the bird may not be guilty after all.  The all too familiar “food coma” we experience is due to the large quantities of food in general. That includes turkey, but also stuffing, potatoes, and pie, according to research from the Loyola University Health System.

10 Best Moves for Mass

To build your body to its maximum potential, you need to focus your scant time and energy on the most effective means of adding muscle, and the ideal movements for growth, which involve multiple joints, activate maximum muscle fibers and have optimal leverages to allow for heavy loads. We’ve winnowed the list down to 10 primary mass builders that meet these requirements, and each has stood the test of time. These essential mass-building movements are divided into four categories: upper-body pushes, upper-body pulls, lower-body pushes and lower-body pulls. If your goal is to pack on raw muscle mass, you’d be well advised to focus on increasing your strength on these 10 movements, each of which should be performed first on your bodypart-specific training days.

Phil Heath's Mass-Building Shoulder Routine

Attack your shoulders with Mr. Olympia's shoulder blast routine.

10 Training Mistakes That Kill Progress

I don't mean to be brutally honest, but you don't always need an arm or chest day. Instead, think of the push-pull leg principle as the building block of your program. And if you're a risk taker, then do a vertical and horizontal pull-day as well as a standing vs. laying down push-day. This will put you at five training days a week, but feel free to add a second leg day.

Build Killer Biceps

Shock and awe. For most major muscle groups, crushing the bodypart with heavy weight is enough to spark serious change. But when it comes to the smaller muscles like the biceps, load will only get you so far down the road of progress. After all, we’re talking pretty small muscles compared to the “majors.” It’s for that reason that we’ve designed this month’s killer series. We take load seriously, no doubt, but we deliver it with techniques and tactics you’ve never tried. Elements of training that when combined with intensity actually produce better results than you imagined. We’ve even taken methods that sound familiar to you into uncharted territory. And “uncharted territory” is exactly how you’ll describe your arms when you’re done.

15 Ways to Gain Lean Mass

Despite popular thinking, you can gain fat from one meal. Binging can ruin a lean physique. Binging is going off the deep end and eating everything with no end in sight. While these things happen, frequent binges can add 10 pounds to your physique in a few days. I have seen competitors gain 15 pounds in a weekend. Besides the physical downfall, binges also wreck havoc on your mental state. Post binge, you usually feel a huge sense of guilt; this guilt can lead to depression and more binging. This is why I like point number one. By following a flexible diet, you can fit in little treats here and there without causing you to binge or feel guilty.

Jay Cutler 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

Rob's Road to Hercules: Contest Prep

Today I woke up at 4am, hour drive to the airport, had a 6 hour flight and then an hour and a half car ride to my hotel. At that point I had two and a half hours until my evening rehearsal, three hours behind NJ time an suffering a little jet lag. The "old" me would have taken a nap, gotten ready for rehearsal and head to the school. But instead, I thought, that's enough to run to the grocery store and stock my fridge that I specifically requested for my room so I can keep up with my meal plan, run back to the hotel to prep a meal, and then hit the gym for chest and cardio, and eat my meal on the way to rehearsal. I'll sleep later. Just amazing how this "hobby" has changed my life.

The Best Men's Abs on Instagram

Meet 25 men on Instagram whose incredible physiques and picture perfect abs have caught our attention. True sweat equity and a hardcore fit lifestyle have earned these men the recognition they deserve. In no particular order, these super-fit trainers, athletes, celebs and up-and-comers are bound to motivate you to stay disciplined and committed to carving out your perfect six pack (or 8, or 10). And yes, be prepared, there are plenty of "bathroom selfies."

9 Healthy Holiday Recipes You Can Feast on Forever

So why not set yourself on a better path from the get-go by, for example, boiling, not roasting, your ham to reduce fat? Opting for butter-free yet still-flavorful brussels sprouts? Or replacing those belly-bloating mashed potatoes with a great-tasting cauliflower mix? (No one will even notice—trust us, it’s an editor’s tried-and-true recipe!) With these gut-friendly twists on classic holiday plates—including three big centerpiece proteins and several sides—you won’t have to surrender flavor to stay fit. And heads up: They make delicious leftovers, too.

12 Laws of Fat-Burning

No question about it, burning fat is a 24/7 endeavor. To keep the fires hot, you need to eat every 2-3 hours throughout the day. Not only that, but you must choose the right foods in the right amounts to keep your metabolism revved up so your six-pack will be ready for its close-up. The way we see it, there are 12 fundamentals - laws, if you will - that are all you need to shed that unwanted blubber from your midsection and elsewhere. Most of them are nutrition-driven, but training comes into play as well. Your mass-gaining phase is over for the time being; now it's time to get lean. These 12 laws of fat-burning will help get you there.

Instagram photo by Flex Wheeler • Nov 24, 2016 at 1:37am UTC

Rich Gaspari's Dragon Slayer Arm Workout

A household name in the world of bodybuilding, Rich "The Dragon Slayer" Gaspari was a Mr. Olympia top 3 finisher from 1985 to '88 and winner of the inaugural Arnold Classic in 1989. Not only has Gaspari's success on the competition stage earned him a place in the IFBB Hall of fame, it's also helped catapult a successful career in the sport's supplement industry, where he established Gaspari Nutrition in 2001.

Instagram photo by Phil Heath • Nov 23, 2016 at 9:28pm UTC

The Truth About Squatting Deep | T Nation

Many guys are initially too immobile to squat way past parallel. Part of this problem is due to modern society. Most chairs are at a height that approximates an above parallel squat. Most people also sit slumped over; the hips flexors get short and you're essentially training your body to stop in a crappy high squat. Even most toilets are set above parallel. They actually have "squatty potties" that you can buy to put under your feet so you can defecate in a more natural, below-parallel squat position. Back in the day everyone HAD to squat below parallel just to go to the bathroom! So all of you Paleo freaks out there should make sure you aren't just eating and training like a caveman, but also shitting like one too!

Dwayne Johnson on Twitter

Great working w our #Moana co-director @JustChris . Talented dude plus he laughed hard at all my jokes. He got the memo. …

51 Behind the Scenes: Nick Jonas' December 2016 Cover Shoot
52 Dynamic Effort Lower: Light Speed Squats/Pulls; Some Hammies
53 The Ultimate Nutrition Q&A
54 Straight Up Hollywood: The Rock, Lin-Manuel Miranda make 'Moana' sail
55 Battling the American Gladiators on ESPN
56 The Mountain Dog Diet—A Healthier Way to Get Lean/Add Muscle...or Both!
57 10 Questions All Lifters Should Know How to Answer
58 The Glycogen Depletion Workouts to Do Before Feasting
59 Hex Bar vs. Barbell Deadlifts
60 The 3X2 Strength Program
61 Fighter Diet VEGAN Protein - Chocolate
62 The Holiday Gut Checks: The Pre-Food Coma Workout
63 The Facts (and Fiction) on Fat Loss
64 Men's Fitness on Twitter
65 "Strength Coach Relentless Pursuit of Excellence | Brett Bartholomew" from The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
66 WPC World's Roundup, Wow What A Ride! (w/video's)
67 Risers and Fallers For Week 12 Fantasy Football
68 Get the Best Results for Your Body Type
69 Training Styles: Full Body
70 Alvie McClaran III on Twitter
71 Luke Donald on Twitter
72 Jessica Derschowitz on Twitter
73 The Truth About the 7-Minute Workout
74 The Chin-Up Project | T Nation
75 The 30-Minute High-Intensity Holiday Weight Loss Plan
76 7 Simple Time-Saving Holiday Suppers
77 How to Build Muscle: The Best Muscle-Building Diet
78 3 Thanksgiving Gut Bombs Made Healthier And Delicious
79 Jackson vs.Wheeler
80 RichardNixonLibrary on Twitter
81 After 3 Years, Gained 65 Pounds, Arms Are Still Small
82 Tension vs Load! Is Progressive Overload BS in Bodybuilding?
83 RichardNixonLibrary on Twitter
84 Arnold on Twitter
85 Melina Russell on Twitter
87 10 Interesting Facts About HGH
88 Ben Pakulski BULKING Strategies with Kasem Hanson
89 Chocolate Before Training?
90 Sofia Gross on Twitter
91 Buffalo Chicken Quesadilla (with Avocado)
92 Increased Intra-Play Demands of Modern Gridiron Football
93 erin lardy on Twitter