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Dwayne Johnson judges a promo-off between Kevin Hart and Jack Black for Jumanji: Welcome to the Jungle.

Ask Ron Harris | Episode 21

Ask Ron Harris | Episode 21

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Want to take a break from the grind? Put your body to the test with these 10 workout challenges from Men's Fitness.

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.

Death to Strength Standards! | T Nation

The toughest pill to swallow if you're a non-competitive lifter looking to last the test of time is this: Beyond a certain point, your strength PR's are a hobby. There's nothing riding on you pulling 600 or squatting 525, and there's no added benefit to any component of your health in achieving these numbers, compared to your old PR's of say, 300 or 400 pounds.

Tip: Look Worse to Look Better | T Nation

If you want to pack on a considerable amount of size then you need a sustained calorie surplus – eating above your maintenance level of intake. With this comes an increase in scale weight, muscle mass, and a little fat. There's no avoiding it. After the newbie gains have run their course you simply can't add slabs of muscle without some fat gain.

Tip: Play the Long Game | T Nation

So, it may suck to hear because immediate gratification feels nice and short-term thinking is a lot easier than long-term planning. But you know what's more motivating than watching some jacked, internet-famous 22-year old training hard in the gym? Being a jacked 62-year old training hard in the gym.

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.


今日はマッスルインサイダーの取材だったので一層気合が入ったのか、今週からギアアップしたのか、 強度が一層上がってきたな。 毎日絞れながらデカくなってきてる。

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.

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.

Tip: The PPL Training Split | T Nation

12 on Twitter

Unwrap MASSIVE savings on @MuscleTech Amino Build NOW 2 for $30! #Bodybuildingcom #BBcomDeals Take an additional 10% with code: MILKNCOOKIES. Shop Now:

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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.

15 on Twitter

It Starts in the Off Season! Need a game plan to achieve that hot summer bod? #Bodybuildingcom #BuildYourBody Read more:

Muscle & Performance on Twitter

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

17 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.

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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

The real reason your hamstrings are tight, and four exercises to fix it!

Muscle & Performance on Twitter

You can take your back development to a whole new level with this routine:

Muscle & Performance on Twitter

Apply these four tips to turn these machine movements into your own personal assembly line:

Instagram post by Zach Even - Esh • Dec 22, 2017 at 1:43am UTC

Lean Gains or Cut?

I have lost some lean muscle mass over the past year despite still lifting some 3-4x a week. Likely due to less than ideal hormonal profile (suspect low free T, high Estradiol and Cortisol levels) and constantly in a slight caloric deficit (daily at about 1800Cal). Macros are at Protein 40%, Fats and Carbs at 30/40% depending on rest or workout days.

Your Training Goals for 2018

A new goal is to add muscle mass. It’s not really new, but I’ve changed my perspective on it. I don’t wish to simply add weight to the scale or reach a certain weight; I want to add 5 lbs of solid muscle and stay at 12-13% body fat or less. I’m currently cutting down to what I hope is 10% body fat. Once I achieve that I’ll increase my calories by 50-100 per day and try to slowly gain weight. I’m not a newb so I can only hope to add about .5 lbs of muscle per month. I need to take a slow and steady approach instead of gaining too fast like I always have in the past.

FLEX on Twitter

Get the most out of your bench presses by using Arnold's techniques:

Hidetada Yamagishi on Twitter

The fastest way to share someone else’s Tweet with your followers is with a Retweet. Tap the icon to send it instantly.

Muscle & Performance on Twitter

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

Men's Fitness on Twitter

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

Jason Weeman Acuna on Twitter

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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

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.

Pauline Nordin on Twitter

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7 holiday calorie bombs and their healthier swaps:

FLEX on Twitter

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FLEX on Twitter

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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.

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.

Kai Greene on Twitter

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Men's Fitness on Twitter

Looking to build size, improve strength or develop explosive speed?  @velositol

Team Elitefts on Twitter

Keep Track of Your Training This Holiday Season Struggling to maintain your gains during the holidays? Here are some tips to help. Ben's blog -

Muscle & Performance on Twitter

Adding a few moves to your existing program is all it takes to developing forearms even Popeye would envy.

C.T. Fletcher on Twitter


Mike Titan O'Hearn 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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61 IM SICK ?!!!... WHAT?!! DAY 21 || Asia Monet Vlogmas
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70 Tip: The Complete Guide to Ab Wheel Rollouts | T Nation
71 The Truth About Belts, Lifting Shoes, and Straps | T Nation
73 Kai Greene
74 Josh Lenartowicz Individual Posing at 2017 Olympia Finals
76 FLEX on Twitter
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85 Tip: Eating Crap For 2 Weeks Won't Affect You | T Nation
86 Instagram post by Zach Even - Esh • Dec 22, 2017 at 1:34pm UTC
87 Deconstructing the "Best" Workout Plan
88 Men's Fitness on Twitter
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90 10 Lessons from the Strength Legends | T Nation
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92 Adam Bornstein on Twitter
93 Mr. Olympia LLC on Twitter
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95 The 5 Laws of Metabolism | T Nation
96 Tip: Eating Crap For 2 Weeks Won't Affect You - Biotest