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The New Way To Train Upper Body Twice A Week

Training your upper body twice a week is a surefire way to build size and strength, but you don't want to lift as heavy as your first day. Grow more with these push-pull trisets!

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1
The Beasts-Only Back Workout

Once you complete the T-bar row, jump over to the bench and grab a big dumbbell for pull-overs. Pull-overs are as old-school as they come, but they still work today. To minimize pec recruitment, lift only until the weight is over your forehead, then lower back down, feeling that stretch in the lats before you lift back up again. Rest 1 minute between supersets.

2
Biotest - Supplements for Serious Athletes™

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

3
The Fittest on Earth? | T Nation

Imagine walking into an arena and not knowing whether you're going to do a 1RM on an Olympic lift, climb a rope, push a sled across the field, or even run out of the arena and swim across a lake. And in the CrossFit Games, you may be doing all of those things... in one event. You don't know. And you may even be competing using specialized equipment that wasn't even invented the year before.

4
The Ultimate Program for Body Comp Improvement | T Nation

On days where you're feeling tired, back off a bit, get the work in, and go home. There will be plenty of other workouts to do for the week, so don't make one single session the benchmark for success. If you find performance taking a hit every day, back off the effort for a few days until it returns. This is a tool for learning your body and the degree of effort it can recover from.

5
Men's Fitness on Twitter

Build your body, and gain serious strength with the '5-Day Met-con Build-up Challenge' Workout, designed by @TrooperFlex . pic.twitter.com/dWLJX6LLbr

6
The 5 Cheapest Health Foods Money Can Buy

Eating healthy doesn't have to be pricey; even penny pinchers can load up on nutrient-dense foods. Here's how!

7
Bodybuilding.com 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.

8
Better Than Regular Squats | T Nation

It turns out that when you tell most non-lifters to "squat," they simply bend sharply from the knees, as if the squat were a single-joint movement. Of course, if you asked that same person to sit down, he'd immediately do a near-perfect squat. When you sit, you initiate the movement by sitting back with your hips. This creates tension on the hamstrings, which has a protective effect on the knees. Now of course, your knees will indeed bend. If they don't, it's not a squat.

9
Amino Build Next Gen | MuscleTech

Bought two tubs of the Amino Build and have been using both flavors almost daily, for two weeks now. I got the caffeinated version of Orange Mango Cooler and also Concord Grape. The flavors are great. The Concord Grape was my absolute favorite. The Orange Mango Cooler tasted 70%Mango and 30%Orange to me. The price was very affordable (2/$35) and shipping was extremely fast. The only letdown was the lack of energy from this, even when three-scooping it, which would total 150mg caffeine. I did mot expect the same energy as you’d get from a PreWorkout, but I did expect at least SOME energy, especially when multi-scooping it. In the future, I will just order the non caffeinated version of this. Will purchase again for sure.

10
Men's Fitness on Twitter

Use new angles with these 6 routines from Men's Fitness to build rock-solid muscle definition while working every muscle group in your body.

11
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.

12
Tip: Are You Strong Enough to Build Muscle? | T Nation

If you're a newbie, getting stronger is the most important thing you can do. Training purely for strength while eating a muscle-building diet will lead to slabs of lean mass simply because your body isn't used to the high-stress environment of proper training.

13
Men's Fitness on Twitter

Smash the limits of your current physique with these high-volume @humanfitproject workouts: http://bit.ly/2nsqprH  pic.twitter.com/j9bK5KRHqm

14
New Skullcrusher Moves For Your Triceps

If you train your chest, back, and biceps from different angles, why not your triceps? Dial in your triceps work by making a simple tweak to the way you perform skullcrushers!

15
Tip: Simple Macros for Muscle Building | T Nation

Shoot for 1 gram of protein per pound of bodyweight. There appears to be no major benefit to consuming more protein if you're a drug-free lifter. Still, if you're having trouble getting your calories, feel free to get more protein. Just realize it may not be beneficial, at least for muscle gains.

16
Brandon Davis on Twitter

Unbelievable couple of days. Thanks to #Jumanji for having me out! Glad I got to see such a fun movie, even more glad I got some epic moments on camera. Especially with these three epic dudes -- @TheRock , @KevinHart4real , and Jack Black! #BattleJams pic.twitter.com/gZ1d3W00kr

17 https://marketing.bodybuilding.com/marketing/campaign/CybroMonday2017?mcid=sm_twit_deals

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.

18
Tip: The Smart Way to Lift Twice a Day | T Nation

I started doing this 6-7 years ago out of necessity. I had a pretty hectic schedule with clients, and simply didn't have enough time to complete a full workout. But what I did have was two small opportunities with an open window in the morning and then another one in the evening. This allowed me two 45-minute sessions a day.

19
Sagittarius Horoscope for Saturday, November 18, 2017

Saturday, November 18, 2017 - Your life is on the launch pad again but this time the rocket ship could actually reach escape velocity. The Scorpio New Moon reinforces your 12th House of Destiny, sending off a ripple of synchronicities while preparing you for an intervention by the “Flying Fickle Finger of Fate.” But it’s dangerous to jump to outrageous conclusions, especially once the Moon flies into optimistic Sagittarius. You’re so eager to start your new adventure that your spontaneity could cause trouble. Ben Franklin said, "Motivation is when your dreams put on work clothes."

20
The Complete Guide to Bulking and Cutting | T Nation

The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake compared to a mass phase. 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.

21
The 5 Laws of Metabolism | T Nation

These laws are a useful framework for discussing metabolic fluctuations in relation to fat loss. They aren't real laws of course, but I've termed them as such due to the amount of research that supports their existence, and the clinical reality of their impact. In other words, if you're a health professional, or a serious health enthusiast, you'll probably recognize these "laws" yourself.

22
Tip: Rope Pulldowns for Lats | T Nation

Sit on the floor, get a full stretch of the lats, then pull with your elbows as far behind you as you can. Arch your low back and get your chest out.

23
Tip: The Missing Element of Muscle Gains | T Nation

Go heavy or go home, right? Well, there's something else you need to do before you go home if you want to build muscle.

24
The 5 Laws of Metabolism | T Nation

These laws are a useful framework for discussing metabolic fluctuations in relation to fat loss. They aren't real laws of course, but I've termed them as such due to the amount of research that supports their existence, and the clinical reality of their impact. In other words, if you're a health professional, or a serious health enthusiast, you'll probably recognize these "laws" yourself.

25
Superfood - Super Blend of 18 Berries, Fruits, and Vegetables* - Biotest

Biotest Superfood contains 18 incredibly potent, freeze-dried super extracts of WHOLE fruits and vegetables. You'd have to eat several pounds of expensive berries, fruits, and veggies per day to match one small serving of Superfood. And no amount of multivitamin tablets can beat Superfood's nutritional profile.*

26
Men's Fitness on Twitter

Here's the URL for this Tweet. Copy it to easily share with friends.

27
The Complete Guide to Bulking and Cutting | T Nation

The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake compared to a mass phase. 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.

28
https://marketing.bodybuilding.com/marketing/campaign/MuscletechSale?mcid=sm_twit_deals

Missed MuscleTech on Black Friday? Here’s your chance to redeem yourself!

29
Instagram post by UndergroundStrengthGym • Nov 30, 2017 at 4:13pm UTC

30
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.

31
Dymatize PRE W.O. at Bodybuilding.com - Best Prices on PRE W.O.!

When I first mixed up a serving of this pre I was delighted to see it had no artificial colors. I swirled it around and smelled it and it had a pleasant fruity scent. I tasted it and was a little confused because most pre's have an odd taste or after taste due to the stimulants and other ingredients in them but this was delicious. It tasted exactly like a liquid sweet tart. I found it very had not to mix another one up just to sip on and enjoy the flavor. Now, to what really matters...This product delivers. I never experienced this huge rush of caffeinated fury energy, rather I felt focused, zoned in, and prepared for my workout. Thanks to the Teacrine in here the energy and focus never left. I always felt strong and zoned in during my gym sessions no matter what I was doing that day. My favorite days to use it was arm days because I would get an awesome pump and it would make my arms look much more impressive. My only complaint about this product is that it's only 20 servings per container when I want more of this elite level pre workout! All in all I will be

32
Web Smith on Twitter

Today is one of the tougher days that I’ve had on the business front. But you really have to maintain optimism to grow through challenges.

33
Zach Even - Esh on Twitter

NEW Blog for #UndergroundStrengthGym : The NEW STRONG Life Academy & Showing UP During “Tough Times” » NJ Strength & Conditioning | Manasquan Strength & Conditioning | Scotch Plains Strength & Conditioning https://undergroundstrengthclub.com/strong-life-academy-showing-up-tough-times/ …

34
Dwayne Johnson on Twitter

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

35
Rich Gaspari on Twitter

I'm back with Season 2 of #WorkoutWednesday 's along side #TeamGaspari Athlete @hideyamagishi !! Check out our fifth episode, Incline Curls!! pic.twitter.com/mHAgAigowX

36
Men's Fitness on Twitter

Pick your TOP 3 bodyweight exercises. (Don't see your favorite? Then comment below with your top choice.) Here are the 30 best bodyweight exercises for men: http://ow.ly/IzSI30gSbgk  (Photo Credit: Getty Images) pic.twitter.com/rX5DfVRGtP

37
Pauline Nordin on Twitter

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

38
FLEX 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

39
Biolayne Membership | Biolayne

How the BioLayne site provides such a plethora of information regarding nutrition, training, research, supplementation, delicious macro-friendly recipes, weekly Q and A sessions, and live webinars for less than $15 a month is astounding. I can't think of one other place where I would go to find trustworthy information to guide me in my fitness goals that matches the value of this site. And if you don't see an article pertaining to what you would like to learn, that's no problem. Ask Layne, and he'll answer your question personally in his weekly Q and A video. As an aspiring power lifter and physique athlete living in rural Minnesota, this site is priceless.

40
Tip: Cortisol Control for the Natural Bodybuilder | T Nation

Your body wants to maintain a stable blood glucose levels. Around 4.0 - 5.0mmol/L and up to 7.0mmol/L after a meal. If it dips down below that (hypoglycemia) you normally get cravings, which compel you to eat and elevate blood sugar, or you'll release stored glucose into the bloodstream. The hormones that increase blood glucose levels are cortisol, glucagon, and (to some extent) growth hormone. All three of these will tend to be more elevated during periods of caloric restriction.

41
T NATION on Twitter

Natural lifters need to control their cortisol levels to build muscle faster. Here's why and how to do it: https://www.t-nation.com/supplements/tip-cortisol-control-for-the-natural-bodybuilder … pic.twitter.com/jl6hWHf36l

42
'No BS' with Pauline Nordin by Pauline Nordin on Apple Podcasts

Great job, Pauline and Bosley! I loved this episode and hope you continue these. I am a podcast junkie and have all my favorites lined out...but you would be bumped to the front of the line for sure. I love Pauline's no nonsense approach and I know that I can trust the information I am getting from her! Thanks and keep up the great work.

43
Bodybuilding.com on Twitter

For a limited time, buy 2 @RSPNutrition AminoFocus Energy Formula, 30 Servings & get 1 FREE! http://bbcom.me/2uwN4K1  #Bodybuildingcom #Deals pic.twitter.com/hSxCVscgAi

44
https://marketing.bodybuilding.com/marketing/campaign/OverstockSale?mcid=sm_twit_deals

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

45
Kai Greene on Twitter

The only reason I can’t jump in and engage life is that I’ve told myself I can’t. Yet I can’t help wondering what would happen if I told myself I could? #ArtBasel pic.twitter.com/ie33kPZ1Ba

46 Shawn Ray

See more of Shawn Ray on Facebook

47
FLEX on Twitter

Can't get the physique you want? You might be making these 3 mistakes: http://bit.ly/2AdHGxG  pic.twitter.com/EriO1Ytegb

48
Tip: The Truth About Natural Flavors | T Nation

There's a halo of health around them, but are natural flavors any better than artificial flavors? You may be surprised.

49
Tip: High-Rep Failure Training for Growth | T Nation

Want to get bigger? Finish off your workout with one of these set-rep schemes.

50 Official Muscular Development Magazine

See more of Official Muscular Development Magazine on Facebook

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57 They Said "Slow Down, You're Working Too Hard." THEY. ARE. WRONG. • Zach Even-Esh
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59 Cutandjacked.com on Twitter
60 Talk Fitness Today on Twitter
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65 How to Lose Weight: Why Sleep Can Make You Fat
66 Tip: Cortisol Control for the Natural Bodybuilder | T Nation
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69 Instagram post by Flex Lewis™ • Nov 28, 2017 at 9:11pm UTC
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74 Tip: The Right Number of Calories for Clean Gains | T Nation
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77 Tip: The Right Number of Calories for Clean Gains - Biotest
78 https://twitter.com/MikeOHearn/status/935124123704889344/photo/1
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