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Beginner Bro's Guide To The Gym: Upper Body

Just starting out? Don't just ask the biggest dude in your gym to show you the ropes. Ask the Buff Dudes! This is their favorite upper-body workout to help young bucks grow up—and out—the right way!

4 Must-Try Machine Hacks For Leg Day

Jump-start your leg day and build more muscle with these unique takes on machine exercises from Cellucor athletes Jen Jewell and Calum von Moger!

https://generationiron.com/lou-ferrigno-interview-lou-choose-mr-olympia-hulk/

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.

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Top News
1
Chest Training for Natural Guys | T Nation

This is a more advanced technique, but it works wonders for chest development and increasing shoulder mobility. To do it, start with a light pair of dumbbells and get into the bottom position of a neutral-grip dumbbell press. Concentrate on getting the elbows as low as possible while lifting your chest up as high as possible. Hold this for 60-90 seconds and make sure you feel the stretch in your chest, not your shoulder joint.

2
Lifting 3 Days a Week Is Best | T Nation

He meant that no matter how "optimal" a given system or approach is, if you can't or won't do it consistently, it's not going to pay off. Training three days a week allows time for a life outside of lifting – weekends off with the family, time for other hobbies, and enough energy to attend to life's responsibilities without becoming overwhelmed. Consider this if life stress is affecting your workouts.

3
Lean vs. Shredded: The Cold Hard Truth | T Nation

Getting shredded is one of the toughest things you'll do, but the rewards are completely worth it. It'll teach you a lot about yourself and the lessons you learn will carry over to all parts of your life. When you're in real shape, there's no better feeling. At least for the weird ones who thrive off pushing their body to places it doesn't want to go to.

4
Tip: Real Experts vs. Self-Proclaimed Experts | T Nation

Do research with their current clients. I've had many potential clients email some of my clients or drop in at their facility asking for feedback on my service, and I expect this will happen many more times in the future. It only takes a few minutes of your time to do the research that may determine whether or not you invest in the services of an online coach.

5
MusclePharm Wreckage at Bodybuilding.com - Best Prices on Wreckage!

This is by far my favorite pre-workout to date. I’ve used many & they were beginning to seem like I had simply bought nothing more than snake oil. Wreckage however is legitimately backed by science & they spared no expense on the patented ingredients they used in their forumation. The cardiovascular stamina, the muscular endurance and especially the pumps/vascularity I received just in my warm up alone was like nothing I’ve ever felt before, and the pumps stay with you ALL DAY LONG!! Definitely More intense workouts & much faster recovery in-between sets as well. Not only does it perform to expectations and beyond but sour candy is ridiculously delicious. Definitely the best Pre on the market right now, and very much so worth the wait!!

6
Instagram post by Shawn Ray • Nov 5, 2017 at 12:42am UTC

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Tip: 5 Damn Good Reasons to Use This Spice | T Nation

Piperine, a constituent of black pepper, causes muscles to burn more glucose and fat during exercise. The study, reported in Nutrition & Metabolism earlier this year, was done on mice but there's good reason to think it would work the same way on us human types. The human equivalent of piperine for a 175-pound man would be about 40 mg, and you can get that much in about 1.3 grams of pepper (white or black).

8
Instagram post by Shawn Ray • Nov 3, 2017 at 3:58pm UTC

9
Tip: How to Bring Up a Weak Body Part | T Nation

Here's a real world example. I worked with top national level competitor Brad Davis and he saw great improvement in his legs, which had been his weakness. Our strategy was to scale down his back training – his back was already world class – from once a week to once every two weeks, and train his legs three times over two weeks. The result? He didn't lose an ounce of muscle from his back and his legs improved dramatically.

10
Tip: A Simple Mobility Drill for Healthy Shoulders | T Nation

Spending a lot of time working on imbalances and doing corrective exercises probably isn't high on your list of favorite gym activities. You'd rather be lifting heavy stuff. But there are a few simple things you can do to help you avoid picking up silly injuries. This is one of those things.

11
Tip: Walk This Way to Burn More Fat | T Nation

Another study looked at how the brain activates in response to walking in an urban setting as compared to walking in the woods. They found that the areas of the brain most commonly associated with depression and anxiety showed significantly less neural activity in the woods than in the city. A nature walk seems to be a stress buster.

12
Ditch the Barbell for Big, Healthy Shoulders | T Nation

But there's a problem. You spend all day hunched over your computer like a Neanderthal and you have the mobility of a fork. Even worse, you've got beat up shoulders from imbalanced training, and an old injury or two. Your shoulders desperately need work, but every time you do barbell overhead presses, it feels (and sounds) like someone dumped gravel into your synovial fluid.

13
Tip: The Vitamin Problem That Kills Your Boner | T Nation

Erectile dysfunction has many causes, but here's one that you don't hear much about. Sorry, vegans, this is especially bad news for you.

14
Tip: Follow the Polyphenol Diet, Become Immortal | T Nation

There's probably more than just a few of you who, in a fit of pique, want to say the hell with it all and just eat Milk Duds until they kill you and then leave instructions to be buried under a huge headstone shaped like a hand giving the finger. That's understandable.

15 Shawn Ray

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16
Tip: The Bench Press is a Whole-Body Exercise | T Nation

The bench press is a staple. However, one point to emphasize is that you should make the bench press a whole-body lift, not just a chest/triceps/delts lift. This is important for performance and safety, but also for milking the lift for all it's worth!

17
Tip: The Squat You Should Be Doing | T Nation

"Zercher" just means that the bar is held in the crooks of the elbows and the arms are flexed to prevent it from dropping. So you can do Zercher squats, Zercher deadlifts, and even Zercher carries. And with the squat version, you can do anything with it that you do with a normal squat: 1 RMs, accommodating resistance (chains and bands), etc.

18
Flex Wheeler on Twitter

Let's Get It! Use code “Flex 10” to get 10% off your Gripped V3 Headphones #grippedfitnessaudio pic.twitter.com/k1S1jmSPuT

19
shawn ray on Twitter

It'sssss SHOWTIME!! NPC Shawn Ray Hawaiian Classic in Honolulu, Hawaii and The BIGGEST SHOW OF THE YEAR! At The Modern Honolulu Hotel! pic.twitter.com/reDTqQgwwP

20
The legs and intervals beginner workout to build muscle fast

It doesn't matter if you're just getting started in the gym, you can start to stack on size with this beginners-friendly routine.

21
Martin Waterhouse on Twitter

When you’re watching Stranger Things season 2 and realise the massive dude is @KaiGreene pic.twitter.com/jNLrYnYXdl

22
T NATION on Twitter

This competitor didn't place well in his Men's Physique show. Experienced lifters are reviewing his weak points: https://forums.t-nation.com/t/6-1-85kgs-27y-o-8-9-bf-feedback-please/235379 … pic.twitter.com/Pft8AptPy3

23
Sagittarius Horoscope for Sunday, October 29, 2017

Sunday, October 29, 2017 - You’re happy to hang out with your friends today, expecting to share adventures wherever you may roam. However, it might be difficult to get along with others if your agenda differs from theirs. At first, you remain quiet since you don’t want your preferences to hijack the fun. But a minor annoyance can quickly build into resentment now, triggering an emotional outburst as you try to set things straight. Don’t wait for your feelings to take over; discuss a possible compromise as a proactive measure. Mythologist Joseph Campbell wrote, “Regrets are illuminations come too late.”

24
Heavy Triceps Training for Maximum Muscle

We are all so accustomed to training isolation, or single-joint movements, in the higher rep ranges. The idea is that our joints are not equipped to handle serious resistance and that more moderate loads are the safer bet. But that’s not true. Safety is paramount, of course, but there is a weight that your smaller muscles—delts, biceps, triceps, etc.—can handle at those heavier loads. And your triceps, a key muscle group for pressing of any kind, are just begging for you to add some weight to your workouts .

25
11 times Dolph Lundgren broke Instagram with his knockout workouts

Walking, or running in the sand is great for your legs and your whole body. Why do you think the Brazilians have those tight, muscular bodies? If you don't have a beach near, try to walk somewhere with a soft surface, like a football field, or a park. Hard surfaces take a toll on your joints. The softer the surface and the thinner the shoes, the better. Your bare feet making contact with the earth has a healing quality. Plus the view and the fresh air... you can't beat it! They say that mailmen have a longer life span than most. They walk everyday, pretty far, at a normal pace, up and down stairs and get plenty of fresh air. Photo: @danielsaxlidphotography

26 Shawn Ray

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27
Kai Greene

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28
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

29
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

30
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

31
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.

32
FLEX on Twitter

Don't screw up your hard work with the wrong post-workout meal: http://bit.ly/2iqMvsm  pic.twitter.com/rzDM7RQ0E0

33
Bryant on Twitter

@KaiGreene They weren't playing when they said "The Predator" is in #StrangersThings2 pic.twitter.com/llzGHHtqcL

34
shawn ray on Twitter

Bruce Cardenas from Quest Nutrition with 2 Olympia Classic Physique Winners: Danny Hester & Breon Ansley at NPC Shawn Ray Hawaiian Classic pic.twitter.com/TeGaRcsuFz

35
Dr. Tro on Twitter

Certain foods play on rewards centers differently, have never seen anyone binge on broccoli. Sugars/hfcs/high-fatty foods most common

36
5 Worst Things to Do to Build Bigger Shoulders

37
FLEX on Twitter

A simple guide to lose more fat in less time: http://bit.ly/2irG74h  pic.twitter.com/sIGlnbBLx2

38
How to Prevent 7 Common Stomach Issues During a Workout

If you're overcome by the urge to pee every time you make it a quarter of a mile into your run, you may be overhydrating. Drink no more than 22 oz of water two hours before a workout, Sumbal says. If you're someone who's constantly plagued by diarrhea or loose stools (it happens to the best of us), consider reducing the fiber and fat in your diet in the two to four hours before a workout and 24-hours before a race. And if you find yourself getting backed up or constipated from time to time, caffeine and water may help to limit pre-workout discomfort and flush out your system, she adds.

39
Conor McGregor Wants a Bigger Piece of the UFC Pie

In the meantime, White would love to get McGregor back in the Octagon , doing what he does best. Just recently, TMZ caught up with White in New York City promoting UFC 217 at Madison Square Garden. When questioned about the return of his biggest star to the sport, White confirmed that both sides are working to make it happen, and, ideally, he'd like to see McGregor fighting in the Octagon before the end of the year.

40
TEST BOOSTER by True GRIT at Bodybuilding.com - Best Prices on TEST BOOSTER!

True Grit™ supplements have absolutely nothing to hide. That’s why there are no proprietary blends in any True Grit™ product. Proprietary blends are used by some brands to hide that they are using underdosed levels of premium ingredients. That’s not what True Grit™ is about. True Grit™ supplements contain premium, fully dosed key ingredients, so you’ll know exactly what is in the supplement you're putting in your body.* You won’t find ineffectual doses of any ingredients in our products because we know that you don’t want to pay for a product that isn’t going to work. That’s what other brands expect you to do if they’re using miniscule amounts of ingredients just to claim it’s on the label. With True Grit™ you can trust that you’re getting only the best supplements formulated using the best scientific research.*

41
Tip: For Big Pecs, Do This After Bench Pressing | T Nation

The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.

42
MuscleTech MuscleTech Performance Series Nitro Tech 100% Whey Gold at Bodybuilding.com - Best Prices on Nitro Tech 100% Whey Gold!

For over 20 years, NITRO-TECH® has been a leading protein brand. Built on a foundation of human research and cutting-edge science, it has earned the trust of countless consumers worldwide. Now the same research and development team has pioneered a new formula based on superior protein sources, quality and manufacturing. Introducing NITRO-TECH® 100% WHEY GOLD – a pure protein formula featuring whey peptides and isolate!

43 Shawn Ray

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44
The Right Way to Pit, Peel, and Dice an Avocado

Maybe those rookies executed the thwack-and-spin 99 times without an issue, but then, BAM, on the 100th time, just when they thought they had graduated to The Avocado Major Leagues, the knife slips and hits their hand. Nasty.

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Tip: For Big Pecs, Do This After Bench Pressing | T Nation

The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.

46
Top 10 Natural Anabolics for 2017

Anafuse is so potent (and re-ordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and re-order rate on this anabolic has been so stellar that is on pace to become one of the best selling supplements ever. Certainly worthy of its No. 1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .

47
7 foam roller moves for better sex

The Move: Lying on your back, bring the roller to the bottom of your shoulder blades with your hands behind your head, fingers gently interlaced to support your neck. Place your feet parallel and hip-width distance apart and keep your tush down on the mat. Inhale as you arch your thoracic (or mid- to upper-) back over the roller. Keep you hands behind your head while stretching the front of your neck to release any tension. Exhale and curl back up, squeezing and flattening all the air out of your stomach, organs, and lungs to clear out the carbon dioxide, making room for fresh oxygen to fill the lungs. This also helps clear any tension and stress in the gut by ringing out the organs like a wet towel, while flattening the abdominal muscles.

48
ECHO WHISKEY on Twitter

Finally, Titan has a legit baseball hat on. Not some Mariners garbage. Oh yeah and the child will likely be a beast!

49
Superset Chest Annihilation Workout

When approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle - which meant using different angles on the bench and both dumbbells and barbells. The goal was also to build more muscle and strengthen the chest , triceps, shoulders, and back - the muscle groups you need to develop to get a big bench - so I had to program a variety of rep schemes (sets x reps), loads (weights used), and intensities (short rest periods combined with higher rep sets). This workout can only be completed if your mind is strong and you stay focused until the end.

50
Instagram post by EliteFTS • Nov 5, 2017 at 12:00am UTC

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