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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.

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.

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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.

Triceps Blasting Workout | Julian "The Quad Guy" Smith

You've spent hours doing curls, now it's time to build triceps to match. "Quad Guy" Julian Smith shows you everything you need to effectively target your triceps for definition and growth! Premium Fitness Plans ► Shop Optimum Nutrition ► Julian Smith's Triceps Blasting Workout ► | Julian Smith's Triceps Blasting Workout | 1. Lying Triceps Press - 4 sets, 6-12 reps 2. Triceps Pushdown - 4 sets, 8-10 reps 3. Seated Triceps Press - 4 sets, 8-10 reps 4. Push-Ups - Close Triceps Position - 4 sets, to Failure Team Optimum Nutrition athlete Julian Smith has a killer triceps workout to round out your T-shirt game and bring the back of your arms up to speed. A guy known for his insane quad sweeps and ability to build well-defined muscle all over, Smith is one guy to listen to for muscle-building tips. "This workout covers all the exercises I like doing for triceps," explains Smith. "During the workout, make sure your muscles are doing all of the work, not just moving as much weight as possible.

The Best Way to Build Your Butt | T Nation

With the split squat, there are a few cues to remember. For one, if you're doing these with the rear leg on a bench, think about the knee of that leg going down and back as you keep the weight on the heal of the planted foot. This will help you load the glutes instead of getting too much knee flexion on the planted foot, which loads the quads more. Also make sure and use iso-holds at the end of each set for about 10 seconds, only coming about three-fourths of the way back up. This will really torch the glute medius.

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.

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

Tip: An Illogical Approach to Explosive Lifts | T Nation

I use a similar strategy with CrossFit athletes. I have them do their snatch or clean & jerk after their squats and deadlifts. They'll do two phases and the last phase they switch the order. All have had serious gains in their lifts. One went from a 245 pound snatch to a 295 pound snatch, and from a 315 pound clean to a 375 pound clean. Of course that's an extreme example, but all reported solid gains from an illogical approach.

Tip: Stop Worrying About Being Over 40 | T Nation

Of course, if you started training in your 30's then "over-40" training might mean something, but if you've been training for at least 10 or 15 years by the time you hit 40, it's just another in a long line of meaningless, arbitrary "milestones" that are based on civilization's obsession with round numbers.

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.

Tip: Sugar Is Not Addictive | T Nation

To those people, sugar is their white whale, or more precisely, their granulated, cane, or even turbinado whale. If this mob had been alive more than a century ago, they'd be wearing long skirts and carrying axes and helping bulldog-faced Carrie Nation in her fight to be history's greatest killjoy by busting up bars, speakeasies, and liquor bottles in her fight against killer alcohol.

Instagram post by UndergroundStrengthGym • Dec 2, 2017 at 5:00pm UTC

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.

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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.

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!

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.

Tip: The Most Complete Biceps Exercise | T Nation

Overcome monotony, break through plateaus, and target muscle fibers in a whole new way with this exercise. This biceps curl variation involves all functions of the biceps, combining supination, elbow flexion, and shoulder flexion.

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.

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.

Muscle & Performance on Twitter

10 Best Moves for Mass: Pimp your muscle-building plan with these man-sized movements for beastly size!

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."

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

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

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.

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

5/3/1 For Kayak Racing

Ok Jim may bring down a host of plagues upon my house or just simply hope I get some nasty VD for trying adaptation, but I’m trying to stay sport specific within 5/3/1. I’ve done really basic 5/3/1 during off-season before and definitely saw positive strength results. I race kayak and outrigger canoe so I do want to stay sport specific(ish) however. (perhaps this disqualifies me from 5/3/1 except in off-season training.)

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.

Instagram post by EliteFTS • Dec 3, 2017 at 1:43am UTC

FLEX on Twitter

A quick guide of what nutrition to take and when to take it:

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Fighter Diet

Fighter Diet provides workout and nutrition solutions for everyone who wants to be lean, healthy and strong. Beginners to Pro's. eBooks, Challenges & Supplements

FLEX on Twitter

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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.*

Men's Fitness on Twitter

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Dymatize PRE W.O. at - 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

Dwayne Johnson on Twitter

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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!!

Instagram post by UndergroundStrengthGym • Nov 29, 2017 at 3:25am UTC

Tip: The Beast Challenge | T Nation

The goal here is to NOT hit failure, but complete the workout in the shortest time possible. Rest as needed, but you'll have a 20-minute time cap to complete as much work as you can. If you're unable to do it in the 20-minute timeframe, that's okay. Retest later and compare your results. Advanced athletes will be able to complete this work in less than 12 minutes.

Men's Fitness on Twitter

Julius Randle completely transformed his body this @NBA offseason. Here's how the @Lakers forward did it. @J30_RANDLE on his intense training routine, sculpting a six-pack, and working with @METRx :

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Brock on Twitter

You mean the guy who co-owns the Bariatric Medical Institute? I agree that education (not surgery) would be great. Education that the body cannot use the refined carbs and sugar it's being force fed by the government subsidized food industry. That would be a good start.

Back & Biceps

The following details my back and biceps workout from this past Monday at Eastside Gym.  I trained alone and here is what I did...

Ron Ray on Twitter

Thx brother. Finally winding down for the night. Have to be up in 3 hours to start trading. Have a great day my friend …

Dwayne Johnson on Twitter

Sweet! Our @SevenBucksProd podcast headed by our talented partner @AndrewJenks is officially the #1 podcast in the world. And in any other alternative worlds as well. We deliver some intellectual food your souuuuuul. THANK YOU everyone out there listening. #1 #WhatReallyHappened

Muscle & Fitness on Twitter

. @therock , was this the moment you caught @hulkhogan 's headband? (From WWF at MSG Madison Square Garden (2-20-84))

Muscle & Performance on Twitter

Top 10 Best Chest Exercises: The (nearly) definitive ranking of the best chest exercises ever devised.

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