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Evan Centopani's Switched-On Back Workout

With one simple tweak, this bread-and-butter barbell routine becomes easier on your lower back but harder on your muscles. You need to know this!

Try The 21-Day Push-up Challenge

Whether you can bust out push-ups like nobody's business or struggle to get through a single rep, you'll benefit from this three-week push-up smackdown. Get down, get up, and get strong!

Top 10 Bodyweight Exercises Making You a TRUE Beast! • Zach Even-Esh

Lifting heavy shit is awesome, but bodyweight exercises can be badass too. Learn the best exercises and uses of bodyweight training.

Advanced Isolation Workouts for Muscle Definition and Detail

the same exercises day-in and day-out you've done an outstanding job at holding your body back from it's potential for next-level definition and hardness.

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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

Dwayne Johnson on Twitter

#BAYWATCH EXCLUSIVE: We're the avengers of the beach but super dysfunctional. Now "YOU PEOPLE" enjoy your trailer. #BAYWATCH MEMORIAL DAY..

Grenade Defend BCAA at - Best Prices on Defend BCAA!

With 7 grams of BCAAs and 3.5 grams of L-leucine and PepForm Leucine peptides, Defend delivers research-backed dosages of Leucine suggested in scientific studies to increase muscular power and endurance to amplify the strength response to weight training.* Don’t be fooled by low-dosed BCAA formulas that don’t contain higher concentrations of Leucine. Research suggests that the full 3.5 gram dosage of Leucine - as found in Defend - has a significantly more powerful effect on muscle-building activity versus less than 2 grams.*

Dwayne Johnson on Twitter

#BAYWATCH EXCLUSIVE: We're the avengers of the beach but super dysfunctional. Now "YOU PEOPLE" enjoy your trailer. #BAYWATCH MEMORIAL DAY..

Make 8 Great Exercises Even Better | T Nation

There's no reason why this shouldn't also apply to pulling movements, just like how horizontal pushing movements (bench press, push-ups, etc.) are complimented by horizontal pulling movements (row variations). And, just like how vertical pushing movements (shoulder presses) are complimented by vertical pulling movements (pull-ups and pulldowns), diagonal pushing movements (incline presses, angled barbell presses) are complimented by exercises like leaning lat pulldowns and high-cable standing one-arm rows.

Tip: Stop Rowing Wrong | T Nation

You're not starting a lawnmower when you do dumbbell rows. Here's a better way to row for big gains.

7 on Twitter

You need to avoid these mistakes while trying to add mass this offseason! #Bodybuildingcom Read more:

Transform For Life

Anyone who is competing in their second (or third, or fourth...) transformation challenge in a row is eligible to win a Transformation For Life Award, in addition to the Grand Prize.

Dwayne Johnson and Zac Efron Dive In For First 'Baywatch' Trailer

Johnson stars as veteran lifeguard Mitch Buchannon, who quickly comes into conflict with cocky newcomer Matt Brody (Zac Efron), a gold medal-winning swimmer who seems not entirely unlike Ryan Lochte. In the trailer, Mitch and Matt butt heads over their clashing styles, but team up as hints of a criminal conspiracy led by the villainous Victoria Leeds (Priyanka Chopra, briefly glimpsed in the trailer) emerge and bodies start to pile up.

Tip: The Kettlebell Face Pull | T Nation

Fix your posture and correct all those imbalances caused by too much benching. Nails your core too. Take a look.

Tip: A New Way to Lift a Barbell | T Nation

This is a great exercise for shoulders, core, and more. Easy to learn, challenging to do! Check it out.

Arnold Schwarzenegger's Workout Tips from A-Z

You probably figure that you mastered the ABCs of bodybuilding during your first month in a gym. But what about the D’s and E’s and even the Q’s and Z’s? Get out your notepad and No. 2 pencil. What follows is an alphabetical training primer from the legendary Arnold Schwarzenegger. It begins with fundamentals—A (abs), B (biceps), C (calves)—but the seven-time Mr. Olympia adds his unique take on each. This guide, true to Arnold himself, will veer far off beaten paths when the Austrian Oak serves up unexpected workout concepts like hypnosis, visualization, and sweating it out in the altogether. Even the 13th Mr. O, Phil Heath, could learn from this lexicon as Mr. O No. 3 reveals the secrets that made him, arguably, the greatest bodybuilder of all-time. Everyone should take notes as Arnold dishes out his A to Z workout advice.

7 Exercises to Blow Up Your Arms

Sasan Heirati is looking to make a huge impression in the IFBB pro ranks, and one thing is certain—Heirati is unlikely to be let down by his arms. At 22 and 21 inches (the right one is slightly bigger than the left), they’re not lacking size, but, as always with Heirati, it’s about the quality rather than just mass. However, he wasn’t born with impressive pipes. “When I started bodybuilding at 14, I didn’t have good arms, but they grew quickly,” he says.

Get Six-Pack Abs in 6 Simple Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

Velocity Diet® Plan - 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.

The 10x10 shred extension workouts

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you'd see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we've modified traditional GVT. it's somewhat of a mutant.

Apple Pie Protein Waffles

Right here are some protein waffles that contain both a whole fresh apple and a banana! In addition to adding fantastic flavor, the fruit ensure that your waffles stay nice and moist. The only trick to using fruit in your waffles is making sure that you have enough dry ingredients, preferably of the flour family. You really have to pay attention to this, because if you don't, you'll end up with a batter that's more like baby mush than waffle batter. You definitely don't want that.

Asia Monet Ray w Mariah Carey

Asia Monet Ray w Mariah Carey

Men's Fitness 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

Sagittarius Horoscope for Friday, December 9, 2016

Friday, December 9, 2016 - On one hand, you're ready to play the day away, but on the other hand, you know it's in your best interest to keep your shoulder to the wheel. One minute you're enjoying the lighter side of life; the next it feels like you're sabotaging your own success. Luckily, your stress is only temporary because the buoyant Sun-Jupiter sextile reminds you of how far you can fly when you take the time to fully prepare for your journey. Accepting that your present actions determine your future happiness is a sign of wisdom and maturity.

Supplement Company Of The Month: Dymatize

We also think it's important that 100 percent of the protein claim per serving is derived from high-quality, pure, intact proteins; we don't add amino acids to increase the stated protein content. We were talking about the rebranding initiative earlier, and if you look at our new rebranded labels, you'll see sections titled "Real Science and Quality" and "Dymatize Protein Ethics." Those sections explain exactly what we're talking about; we want to give our athletes the confidence that when they purchase a product from Dymatize, what's listed on the label is what's in the bottle.

Instagram photo by Dave Tate - • Dec 9, 2016 at 1:17am UTC

Tip: A New Way to Keep Your Shoulders Healthy | T Nation

Prevent injuries and keep your delts feeling good with this quick exercise you can do anywhere.

5 Worst Things to Do for Building Bigger Glutes

Listen – there’s absolutely nothing wrong with squats, deadlifts, and hip thrusts to hit the glutes and hit them well. The problem is simple: if you want a muscle to really grow, at some point you’ll have to hit it in isolation. The same holds true for the glutes. After you’ve completed your compound movements, hit up some isolation exercises like glute kicks. Abandoning “functionality” for the sake of some development can, at times, be just what the doctor ordered for adding size and even strength.

How to make dieting easier

There are only two kitchen appliances you need for a successful diet, Mazur says: a slow cooker and a blender. (Here are a few of our favorite options on the market .) They make small and large meals a breeze. "It's worth a few hours on Sunday to make a list and meal prep," Mazur adds. Cook meals that can last you all week to save time, money, and calories. "When you plan ahead and spend money at the grocery store, you're less inclined to spend more money on extra junk you don't need," he explains. Not sure where to begin? Try a few of our more in-depth guides:

Video Series: Top Secret Chest Arsenal

WHEN IT COMES TO TRAINING CHEST, barbell and dumbbell flat-bench and incline presses sit at the top of the food chain. But once the foundation has been built, breaking through and putting the finishing touches on your pecs requires a little ingenuity. Fortunately, FLEX has five new moves that will have all the curious gym rats stealing your pec routine in no time.

Should I Compete in Physique or Bodybuilding?

Okay so im 18 I know I still have a long time to grow I just competed in my first show last week in teen physique at the battle of texas, i placed third but if my poses were better i couldve placed higher, for some reason I just couldn't flare my lats at ALL on stage, I was nervous since it was my first time i guesss, I could do it easy in the room the night before But I was planning on competing classic physique July 8th at the battle on the bay in chorpus Christi.. My goal is to one day become iffbb pro just like everybody else's, and I was just curious in what yall thought I should start pursuing it in.. Physique or bb? Or even classic physique if they even have that in ifbb pro? I've been told my waist isnt small enough to go pro in physique but I was just curious what yall thought..? I could have been a lot leaner and dryer during this show but I plan on hitting my prep a lot harder this time around. I usually get measured at 6 foot tall but they put me down at 5"10 on my height card, i competed at 180 i was hoping to get down to 170-175 but it just didn't happen.. Just curious on yalls thoughts.

Tip: The Toughest Exercise You'll Ever Do | T Nation

It'll take you to that dark place everyone fears. CrossFitters enter that place when they finish Grace or Fran. For a weightlifter it's always the place you go after a tough clean and right before a jerk. The weightlifter may be slightly dizzy and the pressure of the bar on the chest is causing lack of blood flow to the brain. Vision starts to shrink and you can feel as though you'll lose consciousness if you don't get the bar off your chest quickly.

Simon Witney on Twitter

@ZEvenEsh @MashElite … awesome!!!! just listened to the whole thing and learned a lot about myself, thank you :)

Men's Fitness on Twitter

Don't put the dumbbells down until you're done! Get all 10 fitness tests from @humanfitproject :

Tip: The Leg Exercise No One Does Right | T Nation

The step-up. Nobody does it right, nobody coaches it right, and as a result it usually doesn't do much for you. If you can use a lot of weight, you're likely not doing it right. Unless you can squat at least 500-600 pounds using a high-bar style, it should be very hard to do proper step-ups with heavy weight.

10 Tips For Endurance Training

Just buying a workout shoe you found on the sale rack at your local sporting goods store is not always the best option. You need to find a shoe that fits your foot correctly and that is right for your respective endurance sport. Instead, find a store that has someone who can help you get set up with the right shoe. Depending on your training level, you may need anything from a minimalist shoe to a stability shoe. In order to optimize performance, make sure the shoe fits you.

Is It Worth It?

Decompression of L4-L5 spinal disks (December 2007), decompression of L3-L4 spinal disks (July 2011), fusion of C4-C5-C6 neck disks (December 2011), left hip replacement (July 2014), right hip replacement (August 2014), fusion of L3-L4 spinal disks (July 2015), refusion of L3-L4 disks (February 2016). With seven hospital stays since he retired, eight-time Mr. Olympia Ronnie Coleman has almost as many surgeries as Sandows. What makes this especially noteworthy is that fact that Coleman isn’t just, arguably, the greatest bodybuilder of all time. He was also one of the strongest. His heaviest lifts include an 800-pound squat and 805-pound deadlift, both for doubles; and he toiled twice daily with only a little less weight but many more reps.

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5 Exercises to Work Your Abs to Exhaustion

But no matter how tough these exercises get, always remember the golden rule of ab workouts : quality over quantity. If you're still cranking out 2,000 fast-paced crunches a day, you're wasting your time (and maybe even hurting your back). Instead of ripping through the motions, slow down and focus on getting the most out of each rep, Holland says. With slow, concentrated effort, you'll be building up to 30-second sets of quality moves—and admiring those washboard abs you've always wanted—in no time.

7 Curls for Bigger Biceps

Along with targeting the short head, hammer curls also indirectly work the brachioradialis. You can perform these by bringing the dumbbell across your body to the opposite shoulder, or begin with a neutral grip where your palms face each other. Antoian prefers the latter variation. “Be careful with the amount of weight you use during this exercise,” he advises. “If you go too heavy you can easily injure your wrist .”

Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week.

6 Reasons You Need to Do Side Laterals

Since M&F readers have been enjoying my series on exercises that I consider “essential” to those looking to build and sculpt a complete physique, I decided to continue by turning my attention to the shoulders. While it is certainly necessary to employ some heavy overhead pressing movements into your deltoid program, no movement is better (or more essential) than side laterals when it comes to creating true “boulder shoulders.” Here are 6 solid reasons you need to be doing this exercise on your delt-destroying days!

Biolayne | The official website of Dr. Layne Norton

There has been a lot of discussion over whether or not training volume is important for hypertrophy and strength as well as the potential for injury. I address these issues as well as my own experience.

Men's Fitness on Twitter

The best sources of omega-3 fatty acids (plus, find out how you can burn fat with dietary fat):

Is a Ketogenic Diet Right for You? Is a Ketogenic Diet Right for You? Join Ben's inner circle and get exclusive muscle building content here: Is a Ketogenic Diet Right for You? - 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:

10 Anatomy Facts Every Bodybuilder Should Know

In the gym, you’ll often hear, “This is what works for me so I do this exercise this way.” While that lifter may have seen gains by doing things his/her way, there are certain exercises and positions they may be neglecting to build a stronger, more proportionate and symmetrical physique. While it’s true that everyone is physically different, there are bodies of research dedicated to discovering the best ways for weightlifters to get bigger and stronger. Functional anatomy is the study of how body systems cooperate to perform certain tasks and in this article; we’ll discuss the human body in relation to lifting weights.

STRONG Life 106: Being STRONG & Successful Through Simplicity | Matt Reynolds • Zach Even-Esh

Excellent Podcast. Matt is a really down-to-earth for such a successful dude. And his comment on training athletes where he joked about training Alabama’s football team, “line them up on the 50 yard line…” had me cracking up. It was cool to hear his views on training “regular” people, being I’m regular haha.

10 Mistakes Women Make With Diets | T Nation

Most of the time women do have an idea of what their vices are, but without someone saying "stop eating that" they'll keep the junk in their diets and scale back on the portion sizes. For some reason, petite-sized servings of crappy food make women think they'll achieve a petite-sized body.

8 Best Non-Bench Chest Exercises

Just because it’s chest da y doesn’t mean you're relegated to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength, it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth in PECtacular fashion.

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Ronnie Coleman The Unbelievable Remastered in HD - Part 3

Shop - I had all of my old training DVDs remastered in HD! Here is part 3 and one of my favorite parts from the unbelievable DVD where I get rowdy doing some heavey ass deadlifts. Yeah Buddy, Stay tuned More parts being uploaded soon! For the ONLY FULL Uncut Remastered version of the Unbelievable CLICK HERE: Subscribe for more videos like this- Check Out my Supps - Follow me: Get all of my products here Check out the rest of my videos -

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.

6 Perfect Muscle-Building Meals

700 calories, 60 g protein, 83 g carbs, 13 g fat Why? For muscle-building, there'’s nothing like beef -— it contains creatine, all the necessary aminos and a full spectrum of B vitamins, and it'’s dense in iron to assist in energy production. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control. Hardgainer Tip: Choose lean, not extra-lean, beef (around 10%-–15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth. Shredding Tip: Temper your lunchtime carb intake: Eat just 1 cup of pasta but double up on the broccoli -— low in calories, high in fiber -— to control calories and your feelings of hunger.

How to maintain single-digit body fat

That said, if you’re starting at around 15 percent right now, you can work to get yourself down into the hallowed single digits in about two months, at least temporarily. Aulet does it before his shows and photo shoots, but he warns: It ain’t pretty. “Expect mood swings!” he jokes (kind of). He also points out, that as with anything, there are pros and cons. “You will have a fantastic-looking physique, but your face may look a little gaunt—expect dark undereye circles,” he says. “You may also feel weakness, possibly sudden, or lightheadedness because you’re not taking in enough carbs.” In which case, eat some, please! And you should also talk to your doc about your plans beforehand.

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53 Tip: Body Part Splits vs. Push-Pull | T Nation
54 10 Mistakes Women Make With Diets | T Nation
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59 The best bodyweight abs workout
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61 The 500-rep fitness challenge
62 Tip: The Leg Exercise No One Does Right | T Nation
63 Train for Endurance to Power Past Your Muscle Building Plateaus
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68 6 workout routines for rock-solid muscle definition and detail
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70 Primary Back & Biceps
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87 My Competition Training Schedule for 2017
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90 Your new year total-body redemption plan
91 The 8 Best Exercises (You’re Not Doing)