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WATCH: High Volume Back Training with Dave Tate and John Meadows (Full Training Included)

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.

Dynamik Muscle

Bodyweight Training: Are You Strong Enough?

Super-human levels of strength can be achieved with nothing more than your bodyweight.

The 5 Best, Strangest Ways to Use Workout Machines

You'll get strange looks, but these unconventional moves might be just what your routine needs.

King of Cleans: Kazakh Lifter Sets 2 World Records

This guy is dominating the platform and his category!

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Top News
1
Sagittarius Horoscope for Friday, December 18, 2015

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.

2
6 Tips for Bigger, Stronger Arms

Bigger, stronger arms not only look great, but they also play a critical role in getting stronger in your main lifts. Biceps are frequently referred to as beach muscles because it’s common to see bros at the gym skipping leg day once spring hits, focusing primarily on curls . However, there comes a point in your training program where you have an opportunity to work on assister muscle groups that will ultimately help push those deadlift and bench PRs. Now’s that time.

3
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

4
7 Training Rules You Shouldn't Break

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.

5
5 Reasons Your Deadlift Sucks

Unfortunately, many folks performing the greatest strength training exercise in existence are doing it wrong; let’s take a look at five reasons your deadlift sucks and what you can do to pull yourself out of that rut.

6
8 Things You Should Never Do During a Workout

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?

7
Dexter Jackson: Armed and Still Dangerous

2015 has been a record year for Dexter Jackson. On March 7, he won his fifth Arnold Classic (record) and made his 14th Arnold posedown (record) in his 15th Arnold (record). And he did it all at 45, making him the second-oldest male winner of an open IFBB pro contest and easily the oldest winner of a “major.” On Sept. 18 2015, when he strolled at his trademark glacial pace to center stage of Orleans Arena, “the Blade” set another record, one that he’d shared for the previous year with fellow Olympia victor Ronnie Coleman. It was his 16th Olympia entry, more than any other competitor in the O’s 51-contest history. Jackson’s Olympia career, highlighted by his 2008 victory, spans from his rookie year in 1999 to the present with no signs of halting. He is bodybuilding’s ultimate ironman, and his record-making 2015 is a testament to his sustained excellence. Throughout his long and distinguished career, the Blade’s colossal and shapely biceps and triceps have perpetually given him an edge. In honor of his 16th Olympia, we assembled Mr. Consistency’s 16 best arm-training tips.

8
Mike Titan O'Hearn 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

9
The Winter Bulk Up: Back and Biceps (Day 5)

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

10
20 Moves For a Jacked Back

These exercises, along with the alternates provided with each, make up the upper echelon of back movements. We present them in the top-to-bottom order they were introduced in the “Anatomy” section. (And by the way, if you want to jump right to it, below the list of 20 you’ll find two sample workouts, one that emphasizes more width and the other that targets thickness — choose one based on your current goals, or rotate between the two every time you hit back in your split.)

11
T NATION on Twitter

The nutriton plan that gets rid of the fat AND the bad habits that cause rebound: https://goo.gl/yNGvZj  Free book. pic.twitter.com/RdXtur85oh

12
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

13
T NATION on Twitter

The more you tell others about your goals, the less likely you are to succeed. Info: https://www.t-nation.com/powerful-words/tip-shut-up-about-your-goals … pic.twitter.com/eCN0lY8wNI

14
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

15
Zach Even - Esh on Instagram: “6 pm #UndergroundStrengthGym #Manasquan was tearing up the #Gym !! #Edison & #Manasquan going BIG!! #LiveTheCode365 #STRONGLife #Hustle…”

16
Bodybuilding.com 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

17
T NATION on Twitter

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

18
Bodybuilding.com 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

19
T NATION on Twitter

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

20
The Winter Bulk Up: Back and Biceps (Day 5)

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

21
Do You Believe in Lindy?

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.

22
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

23
Muscle Building Workout Programming For Maximum Muscle (PART 2)

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Muscle Building Workout Programming For Maximum Muscle (PART 2). 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...

24
Bodybuilding.com 30 Days of Fit Challenge

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!

25
Teddy Bear🐻Stryker🐶Panda🐼 on Instagram: “#Repost @mikeohearn ・・・ At the Children's hospital today spreading smiles and lots of love with @strykersworld. I feel very fortunate to be…”

26
Kai Greene's BELIEVE is coming to VOD! Pre Order Now! | Generation Iron

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.

27
Teddy Bear🐻Stryker🐶Panda🐼 on Instagram: “#Repost @iconmeals ・・・ Icon Meals representative @Mikeohearn took it upon himself today to attend the local children’s hospital with his…”

28
T NATION on Twitter

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

29 Weekly Twitter Giveaway Terms And Conditions

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.

30
Joe DeFranco on Twitter

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

31
The Science of Speed

Yet running downhill isn’t quite as simple as it sounds. For one thing, it’s not for beginners. Forster describes the classic pyramid of periodized training originally created by Russian sports scientists: The first priority and largest level is joint stability (the structural integrity to train hard), followed by strength, then power. Speed is the final and smallest part of the pyramid. That means before you start speed training you should have a decent base of slow and flat running, at least three to four miles a couple of times a week. After that, you should spend four weeks running uphill (strength) plus at least a few weeks performing short and fast intervals or plyometrics (power). Someone engaged in a well-rounded conditioning program like CrossFit can utilize downhill training almost immediately.

32
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

33
Ronda Rousey Struts Her Stormtrooper Gear

In her recent Instagram post, Rousey proudly donned her stormtrooper outfit for all to see. Not 100% sure who the dude is in the middle, but judging from the size of him, we're guessing it might be Rousey's UFC heavyweight, boyfriend Travis Browne .

34
4 Supplements to Keep the Muscle, Lose the Fat

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.

35
10 Worst Bench Press Mistakes

Great lifters spend a lot of time perfecting their bench press technique because they know they need to use the right muscles, get into the correct positions, and make the barbell move on the most efficient path possible. The further you stray, however, the more strength you’ll lose and the higher your risk of a torn pec or strained shoulder.

36
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

37
Is Peanut Butter Healthy?

When it comes to peanut butter, don't let the "low-fat" claim on the label lure you. Most low-fat versions make up for the cut by adding in sugar and partially hydrogenated oils—or trans fats—which are detrimental to your health. Many of us grew up on these overly sweet variations, so you may have to retrain your palate, but it's worth it. Reap the benefits of a full-fat, full-flavor nut butter!

38
Robert Pattinson 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

39
The Best Full Gym Chest Workout

101 Best Workouts Of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

40
Dave Tate on Instagram: “Save 15% Site Wide + No Minimum Free Shipping! Save 15% off your entire order* + no minimum Free Shipping*. Use code 3DAY at checkout Act…”

41
Supplement Company Of The Month: Vega

Vegan and vegetarian athletes can attest that a little high-quality supplementation makes a huge difference. Here's the story of plant-based powerhouse Vega, from its co-founder and several top athletes who choose to eat the vegan way!

42
Fighter Diet News

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

43
The Specifics: Five Exercises for Massive Arms

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.

44
Pauline Nordin on Instagram: “Vein game going. #girlsthat #flex #muscles #workoutmotivation #gym #shelifts #bodybuilding”

45
The Best Muscle-Building Supplement Stack

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.

46
Bodybuilding.com 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

47
Andrew O'Rourke® 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

48
10 Reasons You're Not Building Muscle

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.

49
Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Thanks so much for the support today from @iconmeals @strongsnax & @npcnewsonline2015 I feel lucky to have you guys on my side ・・・repost…”

50
Developing A TOUGH Mindset for Greater Success In ALL Areas Of Life • Zach Even-Esh

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.

51 The Evolution of Jay Cutler's Training
52 @therock on Instagram: “F'n GENIUS! 👏🏾👊🏾😂 #TheDayTheCuffPoseOfficiallyDied #MyWristMusclesKeepBreakingTheCuffs #MyNextPoseWillBeUnbuttoningMyPants 😂💪🏾💯”
53 Jesse Westover on Twitter
54 Photography by Godoy on Instagram: “Mr. @mikeohearn #photosbygodoy #teamohearn #powerbodybuilding #bodybuilding #mikeohearn #freakoffmyleash @mona_muresan @judithperez…”
55 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Make sure to check out the new @muscle_and_fitness talking about #powerbodybuilding 👦🏼🐶👍🏻 #Training #Health”
56 What Does It Take To Be An elitefts Team Member - elitefts.com
57 Eating For Your Goals During the Holidays
58 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “In honor of the new @starwars movie. Here I am at 8 years old with the whole O'Hearn clan. Check out our shirts! Fun fact, 1 Year after…”
59 Charlotte on Twitter
60 Kai Greene on Twitter
61 stormcabfitness on Twitter
62 Matt Mayberry interview - DOMINATE! - Official Website of Joe DeFranco & DeFranco’s Gym!
63 Sometimes Risk Is The Easy Part
64 Joe DeFranco on Twitter
65 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Great teaming up again with my fellow Battle Dome warrior @terrycrews! #GQ #BattleDome #MikeOhearn #TerryCrews”
66 Chalais Michaël on Twitter
67 Are You Metabolically Ungifted? Try This!
68 12 Concepts Bodybuilders Should Use Every Day
69 7 Best Barbell Moves for Building a Big Back
70 8 Vegetarian Foods You Shouldn't Live Without
71 5 Worst Things to Do to Build Bigger Shoulders
72 Frank Zane's Top Tips for a Classic V-Taper
73 5 Reasons to Stop Fearing Carbs
74 Time Under Tension Training Plan
75 The Other Christmas Gift
76 Train Like a Mr. Olympia Champ
77 Welsh Wheels
78 The 10 Strongest Humans to Ever Walk the Earth
79 7 Winning Strategies for Growth
80 Optimum Nutrition Gold Standard Pre-Workout at Bodybuilding.com
81 14 Foods to Kick Out of the Kitchen Forever
82 Improve Vascularity for an Impressive Look
83 T NATION on Twitter
84 How to Get "Sex Lines"—in just 6 Moves
85 Salmon Burgers
86 Danny Kavadlo's Rules For Living As Strong As You Look
87 Half Reps for Full-Range Benefits?
88 T NATION on Twitter
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Videos
Dave Tate on Instagram: “Elitefts Gym Video of the Day John Meadows & Dave Tate Back Day See full video at elitefts.com. You will find link to it on the 3rd Hero…” Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “We put one of the @frog.fitness nonbelievers through hell at the Titan Throwdown Challenge. It's safe to say his mind has changed about The…” Flex Lewis™ on Instagram: “Massive turnout today for all the athletes @jaycutler @officialkaigreene and @danalinnbailey @robfuckingbailey great to meet so many of my…” Andrew Coulson on Instagram: “WIN THIS easy competition? . . I will get a @dynutrition T SHIRT to the person who can tell me what year was this? . On another note…” Pauline Nordin on Instagram: “How to self massage your tfl with your elbow . #muscle #massage #fitnesstips” Pauline Nordin on Instagram: “Self entertaining at its finest 😂 #girlswholift #gymgirl #workouthumor #muscle” [View All Videos]
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