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Get your body sculpted and build strength, size, and power with this 3-move workout:

Painful Advice Every Lifter Needs to Hear | T Nation

Sixty-day programs to improve your squat and super-focused 30-day fat loss plans are awesome and can definitely be effective. Just know that you're not really anywhere near "done" when they're over because, whether you recognize it or not, training is a long-term game. That's tough to remember in a time when social media minute-or-less videos are the norm and it appears that every guy "should" have striated delts and a 315 squat before they're of legal drinking age.

Tip: Are You Dedicated or Disturbed? | T Nation

Training hard is awesome. Controlling your diet to get the body you want is awesome. But things can get out of hand fast. Here's how.

5 Reasons You've Stopped Building Muscle | T Nation

If you can't maintain execution, form, and tension as you increase the weight, you've increased weights too quickly. There's a time and place to push the boundaries and allow a little loose form in order to feel out a new weight, but this is something for advanced lifters. Otherwise, progression should never come at the expense of form. Doing so will lead to achy joints, injuries, plateaus, and no muscle growth.

Hunger: The Definitive Guide | T Nation

Another issue is ketones versus fat. Ketones (the fuel you get from the breakdown of fat) may indeed be hunger-suppressing. However, fat and ketones are not the same thing. It takes 10-30 days for the typical person to "keto adapt." At that point, these high-fat diets do seem to become hunger suppressing. That is from the ketones, but again, ketones are NOT fat. They're not a macronutrient.

Tip: Creatine Grows Some Body Parts Faster | T Nation

So sure, it's possible that the lower limbs didn't grow as much as the upper limbs because there simply wasn't enough volume built in to make the lower legs grow. Still, it's hard to ignore the fact that the lower body has fewer creatine-absorbing fast twitch muscles. That fact alone makes sense in explaining the growth discrepancy between upper and lower growth.

Tip: The Craziest Looking Grip Strength Exercise | T Nation

Most sports require good grip strength. And if you like lifting heavy barbells off the floor, grip strength is a must. This odd-looking but effective exercise builds dynamic crushing grip strength. It's also a great movement for forearm size.

Hidetada Yamagishi on Twitter

ミロストレーニング合宿開催!ミロスが提唱するトレーニング、栄養摂取方法を現地で体験して身につけよう! 3日間トレーニング(朝と夕方)、栄養・サプリメントセミナー。 日程: 2月9-11日(金曜-日曜日) 場所: @fitnationgym 料金:$1500(合宿料金のみ) 詳しくはメールにて



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

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Making CAKES and GIFT EXCHANGE?!! Day 19||Asia Monet VLOGMAS

Making CAKES and GIFT EXCHANGE?!! Day 19||Asia Monet VLOGMAS

Tip: The 15 Second Core Workout | T Nation

If you can do this exercise for 15 seconds per set, you're actually kind of a badass. Check it out.

Tip: Should You Do a Show? | T Nation

Doing a show can limit your gains and lead to serious psychological issues. A young guy came to me to train him for a bodybuilding show. I like the guy. He's passionate about training, trains super hard, and is very smart. But he's only a not-so-lean 160 pounds and about 5'10". He looks like your average young gym rat. He doesn't stand out among the average Joes in the gym.

15 Tip: An Inconvenient Truth About Your Diet | T Nation

Most people would rather not hear that because eating is emotional, habitual, social, and psychological as well as physiological. It's tough to get your nutrition plan right, and it takes time to master that side of the good-body equation. You'll have to crack a book, read plenty of T Nation articles, and – most importantly – experiment.

Men's Fitness on Twitter

Holiday Style Guide 2018: The essentials you need to look your best this season.  @Casio_USA

Muscle & Performance on Twitter

Pimp your muscle-building plan with these man-sized movements for beastly size:

Instagram post by EliteFTS • Dec 20, 2017 at 6:51pm UTC

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5 mistakes to avoid if you want to grow those quads:

28 Days of Gains: A Realistic Case Study | T Nation

To test this belief – that an experienced lifter could gain muscle and get leaner at the same time – I knew I'd have to get smart with my training and supplementation. The goal? To put on as much muscle and lose as much fat as possible in just four weeks.

Tip: Train Your Deep Glutes | T Nation

The maximus gets all the attention, but don't forget the gluteus minimus and medius. Here's what to do.

Tip: You're Still Too Fat | T Nation

If you're just chasing numbers on the bar and don't mind being a fat slob, that's totally your call. But if you're trying to get in better shape and actually get jacked then repeating "you're still too fat" until you can honestly say "I'm really lean/jacked/in shape" is some great tough love to give yourself.

Tip: The 10 x 1 Workout Program | T Nation

It's important to select the right weight since the load is going to stay constant during the whole program. If you choose a weight that's too heavy – if it's too close to your 1RM – then you won't successfully complete the program. If the weight is too light, the workout may not provide enough stimulus to get you the results you want.


The Olympic Lifts Are Overrated | T Nation

If you've got good athletic chops, the learning curve may be shorter for you than for most, but it'll still take considerable time to navigate. That's time that could be spent getting bigger and stronger with much more effective drills for that purpose. Even for weightlifters who ARE big and strong, I'd argue that most of their size and strength still comes from the use of assistance exercises (squats, pulls, presses, etc.), not the competitive lifts themselves.

Muscle & Performance on Twitter

Don't sweat the small stuff! Relax your mind and body with these strategies.

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Check out the 2017 Men's Fitness holiday gift guide:  @SamsungMobile

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Get ahead start on your New Year's resolution with this workout. The 30-Minute Abs Workout Program to carve a shredded six-pack: 

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The following plan can get you ready to race a half-marathon in four weeks!

Velocity Diet® Plan - The New Science of Rapid Body Transformation - 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.

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Buy 1 Get 1 FREE @Scivation Quake! #Bodybuildingcom #BBcomDeals Take an additional 10% with code: MILKNCOOKIES. Shop Now:

Muscle & Performance on Twitter

Has your fitness flatlined? Jump-start your results with these training and nutrition tips.

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FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

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Get Your Ultimate Six Pack: IFBB pro Tobias Young shares his workout to get ripped.

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Test your muscular strength and endurance with these 10 workout challenges:

Muscle & Performance on Twitter

Respect these rules and you’ll be on the right track for safe gains in strength and muscle!

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Sagittarius Horoscope for Sunday, December 10, 2017

Sunday, December 10, 2017 - You are stuck between your good intentions and inescapable circumstances. You can see a solution to a situation that continues to hold you back, but your awareness doesn’t necessarily change anything. You must take action now, even if you are unsure of how others will react. But your willingness to slip into unrealistic fantasies can bring down the entire castle built on unstable sand. Rein in your dreams today; you can always explore them again tomorrow. Practical steps guarantee practical results.

Men's Fitness on Twitter

7 holiday calorie bombs and their healthier swaps:

Muscle & Performance on Twitter

These proven intensity boosters are for anyone who seeks high-powered growth:

Muscle & Performance on Twitter

Fitness in the long run isn’t really about how you look — it’s about how you feel.

FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

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Tip: The PPL Training Split | T Nation

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Lifters discuss how to prepare for early morning workouts with fast-digesting, high-quality nutrition: …

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This lifter asked which body parts need the most work. See the replies he got: …

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How to gain the most mass in the least amount of time:

Men's Fitness on Twitter

Tip: The Best Steak for Lifters | T Nation

Things have reversed themselves slightly since modern meat eaters prefer a leaner cut of meat, but today's meat is still a lot fattier than nature intended it to be. The fat is mostly saturated, but much of the rest of it, courtesy of the corn diet, is comprised of way too many omega-6 fatty acids. The ratio of omega-6 to omega-3 should be 3 or even 2 to 1, but thanks to all that corn the ratio is more likely 20 to 1.

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75 Tip: The Complete Guide to Ab Wheel Rollouts | T Nation
76 The Truth About Belts, Lifting Shoes, and Straps | T Nation
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79 Josh Lenartowicz Individual Posing at 2017 Olympia Finals
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