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Huge On A Hundred: Roman Fritz's German Precision Growth Plan

Training is an art, but eating for growth is a science. And it's one that IFBB pro Roman

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1
Sagittarius Horoscope for Sunday, December 20, 2015

Sunday, December 20, 2015 - You might grow annoyed today because everyone seems to be moving so quickly that you can't establish an even pace. Just as you sink into a meaningful conversation with someone, there's a new topic on the table or a knock at the door. Unfortunately, your attempts to alter the energetic flow only generate more frustration. Instead of trying to control reality to your liking, take your cues from external sources now and swim where the tides carry you. As Eckhart Tolle wrote, "Whatever you fight you strengthen, and what you resist, persists."

2
Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

3
The 8 Worst Things to Do After a Workout

Once done training, your job is only half over.

4
The 10-Minute Holiday Workout

But even if you've had to sacrifice your Sunday lifts so you can attend brunch at your girlfriend's parents' house, we'll bet you still have a little time to get your sweat on. That's why we've created this 10-minute workout program. It's designed to kick-start your heart rate and burn a few calories, even when your schedule conspires against you. Plus, there's no equipment necessary—your bodyweight alone will suffice.

5
T NATION on Twitter

If you're still using soreness to judge workout effectiveness you're doing it wrong: https://www.t-nation.com/training/tip-dont-use-soreness-to-judge-workout-effectiveness … pic.twitter.com/sMYvs0qV1y

6
The Holiday Gut Checks: The Pre-Food Coma Workout

The Holiday Gut Checks: The Pre-Food Coma Workout

7
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

8
T NATION on Twitter

To look like a hero you have to train like a monster. Check out this workout plan: https://www.t-nation.com/workouts/lift-like-a-monster-look-like-a-hero … pic.twitter.com/6Wh1CAoQ8g

9
Chris Shugart on Twitter

Shut up about your goals. Really. It may help you achieve them. My new tip --> https://www.t-nation.com/powerful-words/tip-shut-up-about-your-goals … pic.twitter.com/QENtJgI8wd

10
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

11
T NATION on Twitter

You train your abs but do you hit the deep core muscles? Here's why you need to: https://www.t-nation.com/training/tip-train-the-deep-ab-muscles-with-this-exercise … pic.twitter.com/NvOmORJEdZ

12
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

13
Zach Even - Esh on Instagram: “This photo proves the #NOExcuses mindset needed for #Success . #UndergroundStrengthGym #Edison #Manasquan #STRONGLife #LiveTheCode365…”

14
T NATION on Twitter

Avoid making these 5 mistakes and you'll keep making progress in the gym: https://www.t-nation.com/training/5-mistakes-that-wreck-body-composition … pic.twitter.com/T2XNDFYQq4

15
Pro Cheerleading Houston Texans Style

Many girls start cheering when they are in elementary school and continue through college. There's only a few outlets they can continue cheering for after that point. Making it into a professional team is difficult, due to the number of women all competing for the same chance to shine. The dream of performing in front of 73,000 Houston Texans fans at NRG stadium is an alluring opportunity for any aspiring pro cheerleader.

16
The Best Health & Fitness Apps for the New Apple Watch Update

The only thing that could make the app better, according to Apple watch users: If it could synch up with their other apps, so they’d get “credit” for their runs—even if they used Runkeeper or Runtastic instead of Apple’s workout app. Or, if they took a class at Equinox and wanted that to count towards their daily workout goals. So, Apple now allows app developers to utilize the heart rate monitor and accelerometer built in to the watch. It’s just another step towards total connectivity in one place rather than having eight different portals and places to keep track of your data. Plus, some smart app-makers are dreaming up creative ways to utilize the watch's position on your wrist.

17
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

18
Serve Up Gains: Turkey Rice Soup

Want to get rid of leftover holiday turkey? Put it to good use with this strong recipe.

19
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

20
The Top 15 Pushup Variations

Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core."

21
6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

22
The Guy’s Ultimate Guide to Traveling During the Holidays

Planes, trains, and automobiles don’t have to make you stressed and miserable this season—just follow these seven expert-backed suggestions.

23
The Holiday Gut Checks: The Pre-Food Coma Workout

The Holiday Gut Checks: The Pre-Food Coma Workout

24
Craig Royle 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
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!

26
9 Foods For Effective Clean Bulking

Bulking up your frame with ample muscle and minimal fat is a combination of increase your training volume and your calories. Just as doing leg extensions won’t add muscle like doing squats, eating the wrong foods won’t get you the muscular lean body you desire. Easy healthy bulking is all about eating an excess of the right quality foods that will minimize fat gain, maximize muscle growth, while keeping your joints, heart, and metabolism functioning in top shape. Here are 9 foods that you must eat to accomplish an easy healthy bulk.

27
Muscle Building Workout Program For Maximum Muscle (PART 3)

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

28
@therock on Instagram: “Good to kick it w/ my boy @liltunechi, since my production company #SevenBucksProds is shooting an epic series on iconic artists and how…”

29
HBT Incline 12.21.15

HBT Incline 12.21.15

30
Gregory Baker on Twitter

@BioLayne I am a fairly new lifter and my Deadlift 1RM is about 40% higher than my Squat 1RM. Should I be worried about that?

31 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.

32
2016 Arnold Classic Official Invite List

Find out which competitors will be competing at the 2016 Arnold Sports Festival!

33
Kai Greene on Twitter

Could have at least spelt my name correctly. Hah! Very funny! #TheNameIsKaiGreene #KIAisACar pic.twitter.com/UJDgRWtCtX

34
Mr. Olympia LLC on Instagram: “#Olympia #comparisons #MrOlympia @mr.olympiallc”

35
Kai Greene 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

36
Gain Muscle, Lose Fat, Better Body Composition Tip (Nutrient Periodization)

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Gain Muscle, Lose Fat, Better Body Composition Tip (Nutrient Periodization) 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...

37
Peter Spence 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

38
Pauline Nordin on Instagram: “True lol #bodybuilding #life”

39
Ben Pakulski Arnold Classic 2016 Prep, Training, Workout, Nutrition, Supplementation

http://www.mi40nation.com - Make sure you are on the "inner circle" and sign up to MI40 Nation to receive all of the BenPakulski Arnold Classic 2016 Prep, Training, Workout, Nutrition Supplementation. Arnold Classic 2016. Arnold Classic 2016 http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Nutrient Timing or Carbs and Fats MI40 University Nutrition. 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...

40
Kai Greene 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

41
Andrew Coulson on Instagram: “Worth a read & tell the ladies. . I believe the fear of lifting weights is hindering the look they want to achieve. . Read why ladies will…”

42
@iconmeals on Instagram: “Even Santa knows where to go to get his #gainz and Mrs. Claus loves the variety of our Weekly Signature Menu along with the flexibility…”

43
RCSS Swag Pack

44
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

45
8 Reasons Your Biceps Are Flat

Wondering why your arms won't grow? See what's missing from your diet and training regimen.

46
6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

47
The Top 20 Answers to the #1 Training Question: How Can I get Huge?

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

48
The Rebound Effect

When dieting, you are always restricting something. Consuming fewer carbs and less fat results in less energy. That can trigger muscle loss, but it also sets in motion anabolic signals that can prime the body for major growth when you end the diet — as long as there are sufficient amounts of carbs and fats in your revamped nutrition program. After dieting, the body can’t wait to get growing, as long as you reintroduce the right amounts of these nutrients. In addition, hormones and enzymes help get the growth ball rolling. When you diet, testosterone levels can fall. When you start to eat again, they quickly bounce back. Rising testosterone levels, coupled with an increase in food intake, result in quick and substantial gains in muscle mass. Furthermore, while muscle reserves of stored carbs (glycogen) decline during a dieting phase, glycogen-storing enzymes that potentially pack away a lot of carbs are working overtime. When you finish your diet and start to eat more quality foods, your body swells with massive glycogen stores, which directly impacts growth.

49
4 Moves for Ripped Lower Abs

The collection of movements below accomplishes this quite nicely, starting with two movements that target your lower abs, followed by some oblique work, and a core-stabilization finisher. And since it’s impossible to train one portion of the rectus abdominis—your six-pack muscles—apart from another, your upper abs will get plenty of work, too, in this routine.

50
10 Worst Bench Press Mistakes

Avoid these ten worst, yet surprisingly common, bench press mistakes and learn exactly how you can fix them to build a barrel chest without the pain.

51 Break the Plateau and Grow
52 Row Toward A Six-Pack
53 5 Reasons to Stop Fearing Carbs
54 Leg Day with Steve Weatherford: The Explosive Legs Workout
55 Crowdfire - Grow, publish and analyze on Instagram and Twitter
56 6 Exercises You Should Be Doing for Maximum Gains
57 Arnold Schwarzenegger: Spot-On Training
58 Back on Track for Greater Growth
59 Muscle-Driving Supplements
60 The Rock Has a New Baby Girl, and One Epic Year
61 The Complete 4-Week Beginner's Workout Program
62 The Best Bodybuilding Quotes of All Time
63 T NATION on Twitter
64 The Top 10 Questions Men Ask About Sex
65 T NATION on Twitter
66 @therock on Instagram: “Christmas came early! Within minutes of being born she was laying on daddy's chest. And being a grateful man takes on a whole new…”
67 Beyond Bread: Why Some People Can Eat More Carbs Than Others
68 3 Kettlebell Exercises for Bigger Muscles
69 THE 12 STACKS OF CHRISTMAS — THOUSANDS OF DOLLARS IN HOLIDAY GIVEAWAYS
70 Winter Mass Workout
71 Super Charged
72 10 Nutrition Tips to Help You Get Huge
73 Classical Sculpting
74 4 Elbow-Friendly Moves for Bigger Triceps
75 3 Exercises To Improve Horizontal Force Production
76 Why You Shouldn't Always Trust Love at First Sight
77 10 of the Best Ghosting Stories We've Ever Heard
78 T NATION on Twitter
79 Sandow-Sized Delts
80 The #1 Thing to Say to a Woman in Bed
81 8 Great Foods to Eat Before and After Your Workout
82 Is a glass of wine the same as an hour at the gym?
83 5 Ways to Avoid Winter Weight Gain
84 High Protein Piña Colada
85 AfterSchool AllStars on Twitter
86 Uniform Strength: Security Force Workout
87 Survival Plan
88 What are your 3 best photos on Facebook?
89 What Is Your Body Type? Take Our Test!
90 3 Rules for Staying on Track With Your New Year's Fitness Goals
91 10 Ways to Get Fat Fast
92 Dave Draper on Making Muscle
93 Pomegranate Polyphenols Fight Free Radicals
94 Supplement Your Mass
95 Shawn Ray on Instagram: “"The most solid stone in the structure is the lowest one in the foundation." - Kahlil Gibran #shawnray #champions #npc #ifbb #mrolympia…”