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Samantha Leete's Do-It-Anywhere Leg Workout!

Don't let a lack of equipment or gym access stop you from having a killer workout!

Follow me along during my 2012 off-season and pre-contest preps in a never before seen format with over 95 minutes of 12 grueling workouts plus...

All the Low Back Pump's

14 sets, 56 rep's later, ok the program say's do good-morning's.... WHAT?!?!

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How To Keep Your Muscle While Leaning Out

You're also able to push far heavier loads when using multijoint movements. Doing so triggers the release of anabolic hormones that can have a tremendous effect of muscle gain and fat burning. That doesn't mean you should avoid single-joint movements. And for all practical purposes, that's almost impossible to do with shoulder, biceps, and triceps workouts. But keep the focus on multijoint moves.

Plazma™ - Biotest

Plazma™ contains a unique blend of fast-acting di- and tripeptides that produce biological activities and effects in muscle for performance, growth and recovery that go far beyond other proteins and amino acids. The formula also contains a special carbohydrate complex that in addition to increasing metabolic rate, drives the formula's di- and tripeptides and other key nutrients into muscle cells to the point of creating a high-performance effect.

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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

5 Worst Things for Building Bigger Calves

As for me, well I was born with literal toothpicks for calves, and although I have added a good six inches to them, they remain a weakness. That said, adding a half-a-foot to any muscle is nothing to sneeze at. Heck, if my calves were at least decent when I began lifting they would be rather formidable at this point. So, if I can add 6 inches to my crappy calves, imagine what you could accomplish as long as you avoid the following mistakes.

Top 5 Shoulder Training Mistakes

All delt heads do not work equally, and the one that typically carries the heaviest load is the anterior. Your front delts are not only primary movers during overhead presses, they’re also secondary movers during chest and triceps workouts, helping during presses and dips. If you’re doing front  raises in addition to a lot of shoulder, chest and tri compound lifts, you’re likely overworking your front delts. This is especially true if you train chest and shoulders in the same workout or on consecutive days.

7 The Easiest Exercise With the Most Benefits | T Nation

One advantage of walking is cognitive enhancement and wellness. Increased blood flow isn't just siphoned to the active musculature involved in the movement, it's also shuttled to the brain. Increased cerebral blood flow also cuts the risk of vascular and degenerative diseases, but it also boosts creativity and the mental "flow" state. Some of the most innovative minds the world has ever known, such as Einstein, Da Vinci, and a host of influential thinkers, went for walks.

Tip: Build An Iron-Clad Chest Without Iron | T Nation

In the video below, I show both ring flyes and ring push-ups with bent-arm flyes in between – which is a great exercise in its own right and is also a great progression to work towards full flyes. If you're able to crank out full flyes, this makes for a hell of a mechanical drop-set that's guaranteed to have your chest hating you the next day.

Strength Training, Bodybuilding & Online Supplement Store | T Nation

Everything you ever wanted to know about the bench press. If you don't come away from this with at least a dozen ways to beef up your bench, you didn't read carefully enough.

Tip: The 4-Minute Video Guide to Raw Benching | T Nation

Want to build strength AND size with the bench press? Here's how to get your form to match your goals.

Everything You Need to Know About 'Rocky' on its 40th Anniversary

Rocky ’s influence was massive. Whether you’re a boxing fan or not, every time you hear those trumpets blaring during Bill Conti’s “Gonna Fly Now,” you get the urge to throw on your rattiest workout clothes, drink a few raw eggs, and sprint up flights of steps. You feel compelled to tackle obstacles, take critics head on, and prove yourself to the naysayers.

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Tip: The Dumb Looking Warm-Up You Should Do | T Nation

The key is keeping your palms down and fingers pointing forward while getting your crotch as close to your face as possible on the roll back, with full extension of the hips in the crab bridge. You'll feel it in the shoulders and biceps more than anything, but get in the habit of firing your glutes and trying to hold the stretch for a brief pause at the top.

4 Moves For Bigger Traps

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout . But to really build some shirt stretching traps, you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.

3 Methods That Will Change The Way You Train Forever

"A traditional hypertrophy protocol might consist of 3 sets of 10 reps, which means you get a total of 3 first reps (one for each set you do)," adds Bryant. "You could do the same amount of volume and do 10 sets of 3 reps; all of a sudden, you've performed 10 first reps. To get better at your one-rep max, you need to train more first reps. This will also allow you to focus greater attention to technique on each individual rep and perform each rep with a greater amount of power."

American Sniper Workout | T Nation

Walsh added that Cooper didn't just use his workouts to create the right look for the role. He used them as a springboard to transform into Chris Kyle. The intensity of the workouts got him into the right frame of mind. Cooper would often place a picture of Kyle on the wall of the gym and he blasted Kyle's personal playlist during workouts, listening to the kind of music that defined Kyle, everything from Metallica and Slipknot to Toby Keith.

17 | Educating & Outfitting Athletes, Coaches and Trainers

Educating & Outfitting the World’s Strongest Athletes, Coaches and Trainers

DeFranco's Nutritional Supplements

DeFranco's Nutritional Supplements

Muscle Building QnA with Ben Pakulski Answers Facebook Question

Muscle Building QnA with Ben Pakulski Answers Facebook Question - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: And "LIKING" the fanpage here:

NITRO-TECH by MuscleTech at - Best Prices on NITRO-TECH!

Never tried Muscletech protein powders before. I used to take a scoop of Gold Whey mixed with water right after workout. This time I decided to try out some new flavor and get better results. Hydrolized protein is quite pricey, so I decided to buy 2 and get 1 for free. More bcaa and whey peptides content plus creatine and the variety of flavors made me order this. I ordered 3 flavors: Decadent Brownie Cheesecake (since I completely can't resist sometimes to cook brownies and cheesecakes:)), Vanilla cake and Milk Chocolate. Haven't opened the 2nd and 3rd one yet, but absolutely amazed with the Brownie Cheesecake flavor. In my opinion this one is one of the best flavors ever! even my picky father, who hates all protein powders with additional flavors (clean MP flavorless protein is his choice of all time) he said that this one tastes just like a real thick chocolate shake. Recommend to everyone looking to archieve a better results with a really tasty protein powder!

Weider Principle #21: Forced Reps

Must know how to take away just enough on forced reps.” Bodybuilding may be the most individualistic of all sports, but sometimes you can benefit from pairing up. Whether you work out with a training partner or simply ask for a spotter on occasion, one of the most valuable assets a “teammate” provides is the ability to extend your sets beyond failure by assisting on forced reps. This month we examine the one Weider Principle you can’t do alone. A little help from a spotter can keep sets going and your muscles growing.

Men's Fitness on Twitter

The holiday recovery in full swing. Here's day four with @humanfitproject . Get on the full plan:

40 Physiques That Will Blow You Away

Thousands entered, but only 40 have stayed in the game. Check out the 40 most 'mirin-worthy physiques in the 2017 Spokesmodel Search!

7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

Sagittarius Horoscope for Friday, November 25, 2016

Friday, November 25, 2016 - You can't help but see the best in others, making you eager to gamble on their potential now. While it's healthy to push the edge of the envelope and broaden your horizons, make sure to maintain your bearings by using your moral compass. Acting with integrity may lack the excitement you crave today, but the tangible results of your ambitious plans are certainly worth the sacrifice. Author Anthony Williams wrote, "If we seek a positive outcome, we must begin with a positive attitude."

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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.

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

A Better Way to Build Bigger Shoulders

Our Advice: The problem here isn’t so much this workout as the overall workload in your week. You’re training five days per week, back to back, with an average of 20 sets per session. Unless you’ve already qualified for the Mr. Olympia, that much training is going to be tough to recover from. We suggest knocking the volume down by about half—try 12 sets per workout—and training four days per week. As for your shoulder routine, you’ve picked appropriate exercises and volume, but avoid redundancy. Your front delts get worked by all presses, so the front raise is only adding extra stress you’ll have to recover from. The lateral raise is ok, but a better option is to do it with a cable. This will keep tension on the muscle even in the down position (where it normally rests in conventional lateral raises).

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."

Instagram photo by Zach Even - Esh • Nov 26, 2016 at 2:07am UTC

Arnold's Tips for Building Up Your Quads

How To: The best way to develop the “teardrop” that every guy wants (or should want) is to do leg presses. But here’s the trick: Because the vastus medialis works hardest when the knee is fully bent, I suggest using a range of motion where you go all the way down (as far as you can without your lower back coming up off of the pad), but rise only three-quarters of the way back up on every rep. Do these for a few months and your lower quads will cease to be a weakness.


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It turns out, you’ll be much better off if you make all five of those servings vegetables. A study published in the Journal of Epidemiology & Community Health followed the diet and life span of 65,226 British citizens. Those who ate four pieces of fruit a day had a 14 percent lower mortality rate than those who ate none. But Brits who ate three portions of vegetables a day had a 32 percent lower mortality rate than those who ate no vegetables, which was almost exactly the same as those who ate both fruits and vegetables. This is undoubtedly due to the higher sugar and caloric content in fruit. (Fruit juice had a nominal effect on mortality.) Try to eat more vegetables and choose low-calorie nutrient-dense fruits such as blueberries, raspberries, plums, grapefruit, and cherries.

Poliquin Group™ 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

Pauline Nordin 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

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (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.

The Ultimate Gift Guide 2016

The best gadgets and accessories for every fit guy in 2016.

Black Friday Week Deals • Zach Even-Esh

Est. 2005, We've been pumping awesome content into this Powerhouse of Underground Strength Training Knowledge.

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41 Happy Thanksgiving! I'm thankful for... - Arnold Schwarzenegger | Facebook

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Instagram photo by Dave Tate - • Nov 25, 2016 at 3:20am UTC


It’s a common observation that most diets fail, but the reason they fail isn’t about the weight loss. In fact, most diets are successful in that regard if the dieter has any degree of discipline and motivation. The reason most diets fail is that the dieter fails to keep the weight off. You can easily observe the phenomenon in the dieting efforts of celebrities who have weight problems.

Indigo-3G® - Biotest

Obesity is a major risk factor for the development of type 2 diabetes, and both conditions are now recognized to possess significant inflammatory components underlying their pathophysiologies. Here, we hypothesized that cyanidin 3-glucoside (C3G), a typical anthocyanin reported to possess potent anti-inflammatory properties, would ameliorate obesity-associated inflammation and metabolic disorders, such as insulin resistance and hepatic steatosis in mouse models of diabesity. Male C57BL/6J obese mice fed a high-fat diet for 12 weeks and genetically diabetic db/db mice at an age of 6 weeks received dietary C3G supplementation (0.2%) for 5 weeks. We found that dietary C3G lowered fasting glucose levels and markedly improved the insulin sensitivity in both high-fat diet fed and db/db mice as compared with unsupplemented controls. White adipose tissue messenger RNA levels and serum concentrations of inflammatory cytokines (tumor necrosis factor-α, interleukin-6, and monocyte chemoattractant protein-1) were reduced by C3G, as did macrophage infiltration in adipose tissue. Concomitantly, hepatic triglyceride content and steatosis were alleviated by C3G.

The 30-minute high-intensity holiday weight loss plan

For all the time it takes you to go through the basics of building lean muscle mass , just a week or two of high-stress coupled with mindless snacking, partying, and back-to-back-to-back binge dinners can do some serious damage—and quick. You know what it's like. With every passing day and awkward office holiday party, the lines that define your abs slowly smooth out into a belly. The best way to combat the holiday bloat is to keep your game up—no matter how much, or little, time you have. Feel free to dabble in the finger food, but accept the fact that you'll inevitably gain fat unless you've got a counter attack.

Instagram photo by Phil Heath • Nov 26, 2016 at 6:29pm UTC

Instagram photo by Dave Tate - • Nov 26, 2016 at 5:21pm UTC

Tracking Macros During the Holidays?

A popular discussion this time of year, I give my take on this topic. Make sure you ask yourself what your goals are and what is most important, to you, then you can adjust accordingly.

Asia Monet - "This Christmas" (Cover)

11 year old Asia Monet's official music video for "This Christmas". Music produced by Marshall Leathers and Brian Stanley Mixed by Brian Stanley Follow Asia for the latest updates:

Fitness Professional vs. Fitness Personality: The Social Media Conundrum

In this article, I want to discuss what to look for when searching for accurate fitness and health resources, and even more importantly, what red flags to look out for. For the purpose of this article, I will speak on behalf of fitness professionals and fitness personalities in the field who offer personal training or nutrition services. I am not going to name names within this article or call people out; I truly want to lay out some comparisons so YOU, the potential consumer, can make wise decisions when searching for accurate content or even when paying for services.

51 Tip: Take the Ultimate Stability Challenge | T Nation
52 #UltraFit Challenge: Lean Mass, Part 2
53 Make Cheat Meals Work for You | T Nation
54 How Wide Should My Grip Be On An Upright Row?
55 Instagram photo by Phil Heath • Nov 25, 2016 at 10:17pm UTC
56 KING-SIZED Workout: The Split
57 The 5 Best One-Arm Exercises | T Nation
58 Bodybuilding Supplements - Eight Research Findings
59 Hidetada Yamagishi on Twitter
60 Instagram photo by Flex Lewis™ • Nov 25, 2016 at 1:17pm UTC
62 Happy #Thanksgiving aka Gainsgiving - Iron Man Magazine | Facebook
63 Thanksgiving Message From Dave Tate
64 Judges Walk Out during Dubai Amateur Contest!
65 Dexter "The Blade" Jackson Visits Iron Addicts Gym Miami + NPC Nationals Recap
66 Instagram photo by Dave Tate - • Nov 24, 2016 at 7:21pm UTC
67 Black Friday FREE Autographed Items| Ronnie Coleman
69 Thanksgiving Message From Dave Tate
71 Best Exercises for a Complete Back Workout
72 Midnight Mass
73 9 low-carb game day bites
74 12 Healthy Foods & Drinks That Can Make You Fat
75 19 Year Old Physique
76 9 Machines You Should Never Use
77 The 3-day full body detox workout program
78 Get Stronger (& Bigger) Now!
79 Poliquin Group™ on Twitter
80 The First of Many...VLOG1
81 The Best CrossFit Gear of 2016
82 Blood Sugar Balancing
83 The Craziest Thing You've Seen in the Gym | T Nation
84 6 Exercises That Need Excellent Form
85 7 Weight Loss Diet Tips for Men Over 40
86 FighterDiet 12-Week Challenge
87 Dwayne Johnson on Twitter
88 Instagram photo by @therock • Nov 26, 2016 at 4:23pm UTC
89 Jose Vilson, NBCT on Twitter
90 Jason A. Moser on Twitter
91 Tip: Avoid Xenoestrogens and Phytoestrogens | T Nation
92 Apple - Frankie’s Holiday
93 Instagram photo by Flex Lewis™ • Nov 26, 2016 at 5:49pm UTC
94 Top 10 Low-Carb Fall Fruits and Veggies
95 The Greatest One-Move Workouts
96 Instagram photo by terry hollands • Nov 26, 2016 at 5:37pm UTC
97 Adam Bornstein on Twitter