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The Lifting Dead: 4 Surefire Ways To Kill Your Weak Points

It's time for a coach-inflicted reality check, courtesy of 4 difficult but game-changing assistance lifts. Your ego may take a hit at first, but trust us, it'll be worth it in the end.

The 5 Worst Lifts for Beginners

Just getting started with the iron? You'll want to avoid these lifts early on.

Youngest Man to Bench Press 600 lbs Raw and How He Did It

See how powerlifter Peter Edgette managed to break this world break record with his big-time lift.

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1
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

2
17 Ways To Make 2017 Your Fittest Year Yet

As the new year approaches, use these expert tips to avoid being one of those people who forgets the whole thing by February 1. You can do this!

3
The Single Best Fat Loss Tip | T Nation

They're great at temporarily controlling your appetite. I'm sure someone is going to pipe up referencing some study about artificial sweeteners and insulin, but there was a year-long study done that showed those who used diet drinks in conjunction with their diet lost more weight than those who just drank water. I had Diet Sunkist all the way up to my bodybuilding show and was in the low single-digit body fat range. Somehow it didn't impede my fat loss. Shocker. Zero calories didn't hurt the fat loss. Go figure.

4
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

5
Tip: Lighten Up on Glute Exercises | T Nation

A 405-pound hip thrust for 5 reps can't help you develop that muscle group if you already have an issue engaging the glutes... and most people do. Are your glutes really that strong or are your quads, hams, and low back really doing most of the work?

6
The 8 Best Exercises (You’re Not Doing)

Legs: Drive through your heels, extending your hips and knees simultaneously until you’re standing erect with the bar, exhaling at the top of the motion. At this point, the bar should be just under your glutes. The barbell hack squat is very similar to the deadlift in that it’s a pressing move for the legs. Again, if you try to pull the weight up with your upper body without concentrating on the legs, you’ll defeat the purpose of the exercise, not to mention risk injury. Remember to squeeze the quads, hams and glutes at the top as you catch your breath. Use pulling straps, since the amount of weight you can press with your legs will probably exceed how much weight you can hold in your hands.

7
Tip: The Bacteria That Builds Muscle | T Nation

We know that fostering the proper types of bacteria in your gut can quell inflammation and lead to better health in general, but now there's mind-blowing evidence that suggests the right gut bacteria might help you grow muscle and build endurance.

8
Top Your Salads With These 3 Alternative Protein Sources!

Of course, items like grilled chicken, hard-boiled eggs, and beans are all ways to give your salad a protein boost. But let me present you with a trifecta of other delicious and nutritious ways to beef up your salads without actually adding the beef. And varying the kinds of protein you add to your salads will keep your taste buds interested.

9
Tip: Adiponectin and Muscle Growth | T Nation

Granted, this is only one study, and a study done with mice to boot, but if scientists can confirm their findings, and these finding extend to humans, it adds a new chapter to our understanding of muscle growth and possibly furthers our understanding of the effects of C3G and other adipokine-modulating compounds.

10
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

11
6 Muscle-Building Myths: Debunked! | T Nation

The science, noted above, tells us that the more fat and the less muscle you have, the greater your ability to gain muscle and lose fat at the same time. This doesn't mean you should go get fat. It just means your biology is working in your favor when you want to pack more muscle on, but have some fat to lose.

12
Tip: Build Biceps with an Empty Bar | T Nation

Most guys that struggle with biceps growth use really heavy weights and a lot of momentum to curl. Then they do reps in the low ranges and, ultimately, the biceps really don't end up doing a lot of work or getting a lot of tension. The upper back helps with the initial cheat to start the curl, then the negative portion of the rep is basically just the barbell dropping back down.

13
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

14
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.

15
44 ways to get stronger now

Supple muscles move better and are more efficient. When you have knots and “tangled-up” muscle fibers, you can’t get as much strength or power out of them. You also may be more prone to injury, particularly when tight muscles inhibit your range of motion through a strength training exercise. Not only will foam rolling improve all of these aspects, it also aids in recovery, so you’ll be able to lift again sooner. And once you get over the initial, er, discomfort, it can feel pretty great. So take that 5 minutes at the end of your workout to target the most-often tight muscle groups: mid-back, glutes, hams, quads, and calves. Seriously—that’s one minute for the back, plus 30 seconds per side for each of the others. Done and done.

16
Lyss Remaly: From Bariatric Surgery To Bodybuilding

In 2010, I decided to have bariatric surgery for weight loss. However, I soon found out that surgery is not a quick fix or a be-all and end-all solution to weight gain. I failed to realize that if I kept eating the same trash that got me to 350 pounds, no amount of surgery would ever fix my problem. When I had only lost about 20 pounds a few months after surgery—at a time when people typically drop three times that amount—I realized that the food wasn't the problem. I was.

17
The Bench Press Controversy

The bench press remains a superior movement, and it may be so for you, but only if you learn these lessons, as I did. First, it’s not an ego exercise, so don’t use it to see how much you can bench; use it to build your pecs. Second, adapt the exercise to your body rather than vice versa — if you feel it more in your chest muscles when you’re on a flat bench, then that’s the position you should use; if you feel it more at a specific angle, use that angle. Third, control the movement so that you feel the pump build in your pecs, right where you want it. - FLEX

18
The Best Moves for a Bigger Back: Part 1

That's because #5 is the difference between fighting through a crappy injury or lifting a long time with the greatest strength potential. Focus on the little muscles that balance and stabilize the joint and are responsible for the health of the shoulders and you’ll be golden.

19 Facebook

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20
T NATION on Twitter

Save on this top fat burner at the T Nation store: https://biotest.t-nation.com/products/hot-rox-extreme … pic.twitter.com/91fUEl5VGy

21
How to eat carbs for more muscle and less fat

The best way to arrive at your desired carb intake is to first establish how many grams of protein and fat you want to eat first, then the balance will be your carb intake. For example, if you are looking to cut some fat for the summer without losing muscle, you can intake 1 gram of protein per pound of body weight, 0.5 grams of fat per pound, and the balance will be carbs. For a 180lb man, that means 180 grams of protein and 90 grams of fat. Assuming a 2,000 calorie diet, that leaves 200 grams of carbs left over (1 gram of protein/carbs has 4 calories, and 1 gram of fat has 9 calories). The percentage breakdown in this example is roughly 35% protein, 45% carbs, and 20% fat.

22
RSP Nutrition AminoLean Energy Formula at Bodybuilding.com - Best Prices on AminoLean Energy Formula!

Amino Lean energy formula gives you the energy and nutritional value you need to build muscle and burn fat. You can take AminoLean any time on both training and non-training days for energy, weight loss and muscle recovery. The comprehensive Amino Acid blend contains BCAAs and essential amino acids to help build and sustain lean muscle. The Fat Loss Blend contains CLA and L-Carnitine which breakdown body fat and convert it to a usable energy the body.*

23
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

24
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

25
4 Secrets for More Strength

Although true research is sparse, both anatomical and biomechanical evidence supports the need for changing both hand and foot positions, as well as seat angles, on exercises throughout your training cycles. Also by creating these variations, support musculature (read: stabilizers) will improve as will your overall length and variety of muscle movement. More angles, more fibers, and longer ranges of motion, means greater strength. And one final thought; making simple adjustments adds tons of exercises to keep your workouts both challenging and stimulating, so it is less likely for you to overtrain and/or become bored.

26
Bikini Clad Victoria's Secret Angels Hit the Beach

Take a look at three of your favorite Victoria’s Secret Angels as they show off their impeccable figures. The trio is modeling a super sexy lingerie line and look great doing it. Stella Maxwell leads off the pack with revealing blue lace two-piece set.

27
The Good, Bad and Ugly When Training With a Bad Back

We need healthy back muscles to squat, to press, to pull, to push. And for anyone who’s been sidelined by a back injury, you know how important proper back rehab exercises are. Even if you’ve never had back trouble, it’s never too soon to adopt a spine sparing, core and back routine to prevent future trouble.

28
Gifted Channel

As a FREE GIFT to new subscribers, you'll get instant access to watch AND STILL. If you’re looking for some motivation, this DVD will do it for you... Shot in incredible cinema-quality, this is bodybuilding like you've NEVER seen it before!

29
Underground Strength Gym New Year Tee - Forever Fierce

Underground Strength Gym New Year Tee

30
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

31
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

32
Supp of the Week: IFORCE Nutrition Delivers the Ultimate Post Workout

Muscles get damaged during training and begin to break down in a process known as catabolism. This can cause severe soreness and a loss of muscle mass when not properly treated. Finish Line combats catabolism with 6,000mg of BCAA’s to flip your “anabolic switch” via the mTOR pathway, enabling your body to increase both its rate and capacity for protein synthesis. Quickly and easily reverse the negative aspects of catabolism with Finish Line and your body’s enhanced anabolism!

33
therealkscotton on Twitter

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34
FREE Training Programs eBook - No Strings Attached

* There is no login required, so it will not be saved to your elitefts store download account. This is free with no strings attached.

35
The Creativity 50 2016: The Most Creative People of the Year

Rob Reilly had already gone down in advertising history helping to lead Crispin Porter + Bogusky to become Advertising Age's "Agency of the Decade" in the '00s. In 2014, he took on a new challenge when he stepped into the role of Creative Chairman of McCann Worldgroup, with the task to infuse creativity into every aspect of the global network's business and culture. The year 2016 showed that he's living up to his charge, as he's brought in new, heavy-hitting creative leaders while further empowering some of the best existing talents. All the while, the agency has delivered the sort of ideas you'd expect from a more nimble indie player across a number of offices. New York work such as Lockheed Martin's celebrated "Field Trip to Mars," a "group" VR experience that took a group of children on a bus ride through the red planet and London's Xbox "Survival Billboard" were awards darlings this year, while a campaign for Microsoft celebrating young female inventors was a powerful of example of a brand not merely doing good just for good's sake. One of his go-to maxims is that "creativity is the only way to survive," he said.

36
Bodybuilding.com on Twitter

SHAKE IT UP What's your favorite protein shake recipe? Show us by posting to IG & tagging #30DaysofFit @bodybuildingcom @dymatize . pic.twitter.com/duxU7s3Auq

37
The Born Fitness Approach to Health and Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

38
Instagram photo by Mr. Olympia LLC • Dec 19, 2016 at 9:46pm UTC

39
jack anderson 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

40
Sagittarius Horoscope for Tuesday, December 20, 2016

Tuesday, December 20, 2016 - There are so many details to manage this time of year that it's tempting to just surrender control and let someone else deal with all the facts and figures. The last thing you want to do is crunch numbers now, but you feel the tense pull between what you know must be done, and where your heart is calling you to go. Fortunately, the Moon's shift from analytical Virgo to affable Libra makes it easier to see things from a more peaceful perspective. Honest hearts produce honest actions.

41
Kai Greene on Twitter

We've got work to do! Leg pressing with my @RyderwearTM All Black D-Maks on and let's go! http://www.ryderwear.com/kai  pic.twitter.com/UrEWNb1INz

42
PSA: Read this if you really are serious about training & competeting

Has this created disruptions in my life? Let me flip this and ask you if your dedication to training has ever created issues within your own life. Has it impaired work performance, relationships, and at times turned your life upside down?

43
Instagram photo by @therock • Dec 19, 2016 at 2:37pm UTC

44
7 Ways to Optimize Health

Thankfully, I’m rather content in all the aforementioned, so if you’re seeking advice on how to successfully navigate a mid-life crisis, I’m probably not the guy. I am, however, uniquely attuned to my body. Competing at a very high level in bodybuilding competitions obviously, plays a significant role in this phenomenon. Therefore, the list that follows represents seven things #trending in my life right now in regard to optimizing my health.

45
#motivationmonday #motivation - Official Muscular Development Magazine | Facebook

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46
How Bar and Elbow Path Affect Chest Recruitment and Chest Muscle Growth

http://www.mi40nation.com for the full video. How Bar and Elbow Path Affect Chest Recruitment. Join Ben's inner circle and get exclusive muscle building content here: http://www.mi40nation.com How Bar and Elbow Path Affect Chest Recruitment http://tinyurl.com/MI40University - 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 http://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...

47
The Chicken Leg Elimination Workout

If you love the gym, chances are you don't mind squats. But if you're more of the "kinda-workout-to-stay-fit" guy, you probably despise them. Too bad. It's going to be the cornerstone of this routine for one simple reason: it works better than any other exercise. There's really not much to it after that. Just put in the work, and make sure to eat up. Oh, don't forget to work in some stiff-leg deadlifts on back day.

48
Crunches vs. Core Exercises

So keep doing crunches. There are only two times of day when there’s a slight chance they could hurt your back. First, because your disks absorb fluid while you sleep, the pressure inside them when you wake is about 250% higher than before going to bed, thus increasing bending stresses at the disks by about 300%. As the day goes on, the disks become more elastic and flexible. So, if you train first thing in the morning, do your ab work at the end and at least one hour after waking up. Second, when you sit for a prolonged amount of time, disks gain height and decrease lumbar range of motion, which can increase the risk of injury. So if you sit at a desk all day and then drive to the gym, do not train abs as soon as you get there. Do a warm-up on a treadmill for 5 or 10 minutes or train abs last. – FLEX

49
100 foods nutritionists confirm will help you lose weight

Sticking to a diet can seem restricting, boring, bland—but if you broaden your hunger horizons, there are actually a ton of foods ripe to help you lose those last few lbs. What qualifies as a weight loss food? You want items that have at least two of three features: high fiber content to help keep you full longer and aid in digestion, high protein content to keep you full and build muscle, and/or high micronutrient content to help reduce inflammation, repair workout damage, and keep you energized. We talked to 11 nutritionists and compiled a list of the top 100 foods you should be noshing on to lose weight without getting bored.

50
How I Got Over My Fear of the Gym and How You Can Too

If you really think you can’t do it on your own just yet, that’s cool. A good training partner when first starting out makes things 100x easier. You’ve got someone to get through the grueling sets and reps with, but it can also help with getting acclimated to the social scene. (Yeah, there’s probably a scene of some sort at your gym.) Also: make sure it’s someone that’s down to really make it happen. A crappy training partner can kill you—and your plan.

51 Last Longer in Bed!! Sex Experts Tell You How
52 20 signs she's not worth your time
53 Flameout® Pharmaceutical Grade DHA / EPA, Molecularly Distilled, Re-esterified Triglycerides - Biotest
54 8 Reasons You're Not Getting Ripped
55 The 15-minute leg workout to build monster quads
56 Deadlift Form Check
57 Emergency Shred: 2-Week Workout to Get Shredded
58 10 foods to fight aging and keep you lifting longer
59 6 Keys to Effective Training
60 Upper Speed In Sub Zero Temps!
61 How to Determine What Show to Compete In?
62 Protein Almond Snack Balls
63 How to Hit Those Stubborn Outer Calves
64 3 Dumbbell Moves You Have To Try
65 The 2 stretches you should be doing every day
66 Front Squat Programming
67 Bodybuilding.com
68 Big Meals vs. Small Snacks: What's Best for You?
69 World's Simplest Training Template | T Nation
70 5 rookie mistakes that will ruin your deadlift
71 Bodybuilding Day: Back and Bicep Pump
72 Beer for Fat Loss?
73 Eli Michael Wehbe on Twitter
74 Instagram photo by Dexter "The Blade" Jackson • Dec 21, 2016 at 3:28am UTC
75 7 Super Simple Snacks and Meals to Make this Season
76 Machine Training 101
77 10 Training Fixes
78 Retro Athlete: Alq Gurley
79 5 Ways to Amp Up Barbell Complexes
80 10 reasons you're losing muscle
81 Bodyweight Workouts For Fat Loss: Do They Work?
82 Men's Fitness on Twitter
83 9 Best Landmine Exercises for Total-Body Fitness
84 Kai Greene on Twitter
85 How do you get your veins to show ? Nick Antico IFBB Pro Classic Physique
86 Tip: Do Quarter Squats To Boost Athleticism | T Nation
87 Instagram photo by Phil Heath • Dec 20, 2016 at 11:51pm UTC
88 How to be 'that jacked guy'
89 Oxygen-Powered Legs
90 Tip: Improve Your Deadlift with Jefferson Curls | T Nation
91 Dominic Ridgell on Twitter
92 THISisBodybuilding on Twitter
93 Dustin Bell on Twitter