Training in the S4 Compound means knowing when and how to turn up the intensity. In this back session, Dave and John do exactly that.

We hate sounding like your mother, but do you ever wonder why we always tell you to wrap your hands around the bar, including your thumb? How about why your feet should be pointing straight ahead? One obvious answer is safety, but there's acutally a lot of other reasons as to why you should follw the fitness rules. Listen up, and pay attention as to what mistakes you could be making in the gym, and reasons why you should avoid them.

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You were able to hit the sack nice and early and got a solid eight hours of sleep , allowing you to awaken rested, refreshed and energetic. You planned out and executed every meal perfectly, eating each right on time, confident that you have consumed optimal amounts of complete protein, high quality carbs and healthy fats. As you walk through the gym doors you can sense that your pre-workout supplement is kicking in, as a powerful feeling of focus, strength, and “singleness of purpose” overtakes your mind and body. You put your gym bag in the locker and are now more than ready to wage all-out war on the weights! Will this be the best workout of your life? Well, that depends…will you manage to avoid these pitfalls while training?

The Winter Bulk Up: Back and Biceps (Day 5)

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

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

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

ATTN UK! We're blowing out some of your favorite @MuscleTech products! http://bbcom.me/1TLFz3U  pic.twitter.com/U2ft5ifI2g

Done before training, this quick 2 minute drill will greatly improve your workout: https://www.t-nation.com/training/tip-do-this-2-minute-drill-before-every-workout … pic.twitter.com/5zBirKWuSi

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Yes, you can hit biceps every day if they're lagging. You just need a smart plan. Like this: https://www.t-nation.com/training/tip-train-biceps-every-damn-day-for-fast-growth … pic.twitter.com/0nNC7TxIUX

Strong. The word had new meaning now. For years I’ve seen how building physical strength can help improve mental and emotional strength. I’ve even documented how lifting weights changed my entire life, saved me from injury and doubt, and served as a beacon of hope for so many people in the darkest of times.

Presented by the Generation Iron network and directed by Vlad Yudin, Kai Greene’s “BELIEVE” is a special one-man live show lifting the curtain and revealing the journey that made him bodybuilding’s most popular athlete today. Kai Greene is raw and uncut before a live theater audience in New York City. In an intimate autobiography, Kai shares the rise to his success and also plays numerous characters during his youth to document the darkest depths of his troubled past. Greene shares the deepest elements of his life for the first time ever in public. It is about fate, love, loss and perserverance.

How to time carbs for maximal muscle gain or fat loss: https://www.t-nation.com/diet-fat-loss/tip-to-lose-fat-and-keep-muscle-time-carbs-like-this … pic.twitter.com/Dxh2syeVpE

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 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 Bodybuilding.com, 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.

New #IndustrialStrengthShow w/ @MaTt_MaYbErRy is live! You guys are going to love Matt's inspirational story: https://www.defrancostraining.com/1835-2/ 

Sixty-one percent of your skeletal muscle contains the amino acid glutamine. After a strenuous workout, levels of it will significantly drop. This amino acid is crucial in maintaining muscle mass and fostering muscle protein synthesis. As for fat loss purposes, glutamine can offset fat storage, making it a beneficial supplement for weight loss. Let’s not also forget that as we get older, levels of human growth hormone (HGH) start to decrease. Well, glutamine increases your body’s ability to secrete the fountain of youth hormone; HGH helps burn fat and build muscle.

You can absolutely rock your sleeveless T to the gym for this one. Don't own a sleeveless? We wouldn't hate on your for cutting them off. The pump will be so insanely good it would be silly not to watch it in action. And chances are, you've never put this sequence of moves together. Personal trainer Sergey Pashko finds great pleasure in demonstrating the proper execution.

You can curl, lift, and squat all day, but without the right nutrients, you’ll never build up the bulk all that hard work is intended for. Muscle needs a pool of specific amino acids and macronutrients to properly repair (read: come back bigger). Plus, certain molecules can help your muscles fight fatigue while helping you push through those last few reps that will make all the difference in the mirror. There are a lot of products and minerals that claim to help you build muscle—and science does show some of them will give you small gains. But we’re looking for the big guns—the supplements with the strongest science behind them on helping you build bulk. And if you think protein is all there is to getting chiseled, listen up: Here are the five most important supplements you should be taking to build muscle. Don't forget to also check out the best foods for bulking up without getting a fat belly.

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Want to stay strong while everyone else is in a holiday food coma? Want to learn how to use our awesome fitness resources? Ready to get psyched up for 2016 success? For 30 days, you’ll do all of this and more! Every day, we’ll give you a new challenge designed to inspire you, build your knowledge, and push your body. Post your daily progress and you could win cash! At the end, one hard-working challenger who has completed all 30 challenges will win $5,000!

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Packing on muscle is no easy feat regardless of whether you're a string bean or a husky guy. And why you're missing out on gains is typically caused by a number of reasons that can be easily avoided. So if you're frustrated about being stuck in the place and at the same weight, it's time to assess what you're doing and make a change.

I was scared, I didn’t know the extent of the damage, I had heard various reports. I was worried…I didn’t know how Derick was doing or if he wanted company. My heart was heavy as I entered the door. I met his beautiful wife for the first time in Derick’s room. Just imagine what she had been going through..if you want to see what strength is all about, go to Walter Reed visit with the soldiers and visit with their wives.

In this video I discuss how to stay on track for your goals during the holiday season & how to avoid stressing about food. For coaching, products, seminars, or inquiries visit http://www.biolayne.com Buy Carbon by Layne Norton: http://www.bodybuilding.com/store/car... http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne

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

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

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

Flying high with your feet firmly planted in the path of increase. We're taking off to #Florida ! pic.twitter.com/dJuJ69ORgg

@BioLayne higher reps with lower weight to keep volume? I am on reduced calories and can't lift as heavy, at least not for reps anyway.

Joe – Thanx for introducing Matt to your industrial strength nation. His story was very inspiring – you could hear the passion in his voice with each and every sentence (much like yourself). Gr8 guest!!! Thanks to both you and Matt for taking the time to educate and inspire your audience. Thursday’s have officially become my favorite day of the week!! Hope everyone has a healthy & happy holiday!

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Muscle Building Program 12 Week Periodization for Maximum Muscle. 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 www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

We then would wonder if we would have enough air to get back up.  With all the darkness we had no idea where the water ended and air began. It was all "dark".  Once we  did get back up we couldn't see the shore and had no idea  how far it was or what direction to swim. We had to listen to the voices of those with us as this would tell us what direction to go. As we swam the voices got louder and louder and then we would  finally hit the bank and someone would toss their hand down to help us out.

New #IndustrialStrengthShow w/ @MaTt_MaYbErRy is live! You guys are going to love Matt's inspirational story: https://www.defrancostraining.com/1835-2/ 

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Training for a pump can bring more blood flow to an area, which will make the veins in that body part more pronounced. Unfortunately, the effect is temporary. High rep, high volume training works better for bringing out vascularity. Lower rep, lower volume training has its place for building muscle but will do nothing to help you get a pump. Training for vascularity does not really exist. As stated earlier the only method to revealing your veins is to lower your body fat. Focus on training with progression and on building slabs of muscle. Being veiny doesn't really look appealing unless you have the muscle to back it up.

No one will disagree that good form is important to avoid injury. But what this evidence argues is that moving the weight through a joint’s full range of motion is not necessary to increase both strength and size. Truth be told, I see several professional bodybuilders using a partial range of motion. There is an exception to this, however. When training for competitive strength events, make sure you train the way you will compete. If a competition squat is thighs parallel to the floor, then train down to parallel.

Can’t ditch that flabby physique? Learn why you’re not as lean and ripped as you want to be.

Friday, December 18, 2015 - Although it's nearly impossible to sustain a high level of enthusiasm all day, no one will notice that you're experiencing doubt. Still, you don't want anyone to know you're covering up a dance with low self-esteem today. Nevertheless, you feel vulnerable while the Sun in your optimistic sign squares the elusive Pisces Moon as she hides out in your 4th House of Security. The irony is that your friends and associates are likely to stand by you now no matter what. Taking a risk and sharing your concerns could foster the nurturing environment that you need.

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

Alternately, you can work 100s into your usual routine as a shock treatment. Do an occasional century set session for a lagging body part, or rotate such workouts so that all body parts get the treatment from time to time. Not only can this jump-start new growth, but it can also recharge your training in general, especially when you have nagging injuries. Don’t have time for your usual workout, or your joints are still reeling from your last one? Do one set per exercise for 100 reps. Such a routine will be faster and also allow you to train around injuries. You may look a little crazy and a lot weaker doing marathon sets. But, if used only occasionally, 100s is a smart way to foster heavyweight gains.

Unlike your workout, there’s no simple science to knowing what women want. And while your girlfriend may tell her gal pals about all the things that get her going, she could be leaving you in the dark. Lucky for you, we asked a handful of women and some sex experts to get you all the details you need to truly blow her mind. You’ve upped your game at the gym. Now’s the time to boost your skills in the bedroom. Here’s what she wishes you knew about sex—and how to deliver.