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6 Weeks to Superhero Squat

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to ...

BioLayne Training Summary - Holiday Edition

A bit behind on the training summaries but doing what I can. This covers mid December til late December. Training going well & squats feeling awesome. Finall...

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Top News
1
Gal Ferreira Yates 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
Sagittarius Horoscope for Sunday, December 28, 2014

Monday, December 29, 2014 - Opening your heart may be scary business today because everything seems to be happening so quickly. But taking the easy way out by erecting self-protective walls only increases your loneliness and isn't your style, anyway. Instead, find an inner source of courage and share your feelings with someone you trust. Healing old wounds begins with first acknowledging the truth and then practicing the art of forgiveness, not just for others but also for yourself.

3
5 Exercises to Work Your Abs to Exhaustion

Looking to push past the standard crunch? Skip the sit-ups and sculpt your stomach with these super tough exercises.

4
9 Foods an Athlete Would Never Eat

Top performing athletes know that nutrition is king when it comes to gaining an edge over their competitors. However, no matter what your goal is—carving out your six-pack, increasing your stamina—the gateway to success lies on your plate. An athlete’s diet is more than just calories in and calories out—it’s fuel. The right foods increase your energy, promote muscle growth, and aid in muscle repair. The wrong ones set you back. When it comes to chowing down, there are certain eats a serious athlete just won’t touch.

5
T NATION on Twitter

If you want to get lean while preserving muscle, walk or sprint. There's no middle ground: http://www.t-nation.com/training/regular-cardio-will-make-you-fat … pic.twitter.com/QLAlgFVOuE

6
12-Minute Total Body Workout

You’ve got legitimate excuses for not working out: You can’t afford a gym membership, and you don’t have any equipment at home. We asked Joe Stankowski, a trainer in Grand Rapids, MI, to give you a functional workout that can be done in any home or building.

7 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1092/Six_Incredibly_Simple_Nutrition_Rules_To_Be_Lean_M.aspx

•    If your goal is fat loss, preserving lean muscle mass should be a primary focus of nutrition because it is critical for maintaining your metabolism. If you lose muscle, your body burns fewer calories daily, which is a main contributor to rebound weight gain on the typical calorie-restricted diet.

8
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

9
How to Open a Beer Bottle Without an Opener

There’s nothing more inconvenient than a great time being ruined by an unforeseen awkward moment—say, watching a nail-biting game or chatting up a lucky lady and then being distracted by something as silly as not having a bottle opener for your beer. This could potentially be a make-or-break moment, so we’ve found six of the smoothest and most effective ways you can open up a brew without losing your cool—and keep the good times rolling.

10
Three Juice Recipes That Pack a Punch

Downing pulverized produce can do much more than just hit your body’s reset button. With the right ingredients, homemade elixirs can be fat-burning, energy-boosting, workout recovery-speeding powerhouses. For a few quick recipes, we turned to Men’s Fitness columnist Candice Kumai, author of the new book Clean Green Drinks , which features 100-plus results-driven juice and smoothie recipes built around functional ingredients like bone-and muscle-protecting baby spinach, digestion-aiding ginger, and disease-fighting herbs and spices. BOOST ENERGY: THE CUCUMBER CLEAN GREEN

11
20 Small Changes That Yielded Big Results

As the saying goes, a journey of a thousand miles begins with a single step. Don't worry, we don't want you to ditch your day job, grow long hair and a beard, and hit to the open road (not that there is anything wrong with that!). Instead, get inspired by how these celebrities, trainers, and sports stars have made small changes that have paid big dividends in their lives.

12
6 Illegal Exercises at the Squat Rack Station

Power racks, or squat racks, play an important role for strength and power training. But in gyms and training rooms across the country, novice patrons commonly crowd the space doing pointless or even dangerous exercises that interrupt other gym-goers' workouts. We've asked Men's Fitness and Muscle & Fitness advisory board member and owner of Total Performance Sports , C.J., Murphy MFS, C-ISSN, for his list of illegal exercises to do at a power rack station -- whether they're pointless to do or just annoying for others.

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
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

15
10 Ways to Lose Muscle

Yes, extra calories can mean extra belly fat, but if you’re lifting consistently and correctly, most of what you’re taking in should be converted to muscle. The truth is your muscles will never grow without a surplus of calories. For a lean guy looking to put on muscle mass, 2,000 calories a day won’t cut it. In fact, this kind of restricted diet is actually the ideal recipe for losing muscle tis- sue and sparing fat, as it causes the body to shift into starvation mode and shed calorie-consuming muscle. It also makes you store fat for emergency energy. And the less protein you eat, the less of a chance you give your muscles to recover after a workout.

16
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

17
Holiday Foods You Should Swap

Get the most value out of your binge bests by choosing the right one .

18
Squatting for Extreme Power

it’ll also put you at greater risk for injury.

19
In the Crosshairs: Brachioradialis

Lagging forearm muscles are a common weakness. It’s often difficult to find the time to work in forearms, so most guys forego the forearm training in hopes that all the back and biceps work will stimulate enough growth. Yet, even if you do throw in some forearm work, you may not be doing it properly. The brachioradialis is the large major muscle on the top of your forearm. To hit it properly, you should be doing reverse-grip curls. But to make sure you place less stress on the brachialis (upper-arm muscle deep to the biceps) and more on the brachioradialis, you want to be sure to do reverse-grip barbell curls with a thumbless grip.

20
5 CrossFit Workouts You Can Do Anywhere - Bodybuilding.com

You'll do this workout minute by minute. So, on the first minute, you'll have 60 seconds in which to do 10 burpees. If you finish the 10 burpees with time to spare, rest until minute 2 starts. When the clock hits 2 minutes, begin doing 15 box jumps. (If you don't have a box, jump on a bench or up a step.) Try to complete 15 jumps in 1 minute. If you complete all 15 reps within the time, then rest until minute 3 starts. If you can't complete all the reps, start the kettlebell swings when the clock gets to 3 minutes. At minute 3, you'll perform 20 kettlebell swings. When minute 4 starts, you'll go back to burpees. Continue in this fashion for 20 minutes.

21
Lock Out the Deadlift

The deadlift is a great exercise for increasing full-body strength. Because the sticking point is when the bar reaches knee height, a good way to overcome this is to do lockouts by placing the bar in a power rack at knee height and starting from this position.

22
Form Check for Five Basic Lifts

We asked Tommy Caldwell, a certified personal trainer and owner of Hybrid Fitness Centre for his "self-talk" cues for some of the most basic exercises.

23
Bryan Hodgdon 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
Biotest 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
Lionel Beyeke's Legendary Leg Workout

“I started with six 45-pound plates on each side with collars. I did about 20 reps to failure. These weren’t powerlifting-style squats, but strict bodybuilding-style squats, going all the way down to where your butt touches your calves.

26
Train Chest Hard & Smart with Zack Khan

At 5'11" and an off-season 310 pounds, “King Khan” says his favorite body part to train is chest. From the sheer size of him—60- inch chest, 24-inch arms—you might expect Khan to be bouncing 600 or more pounds off his chest. But this is a man who has been hurt and knows better. When Khan tore both tendons above his kneecaps hack squatting in mid-2010, the injury postponed this 2009 British Championships super heavyweight and overall winner’s pro debut all the way through 2013 (where he placed seventh at the Dallas Europa Super Show). When he trains anything these days, he trains hard, but he trains smart.

27
Muscular Development 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

28
Beast Sports Nutrition Creature Powder at Bodybuilding.com

AstraGin® is a registered trademark of NuLiv Science Usa, Inc. | Creatine MagnaPower® is a registered trademark of Albion Laboratories, Inc. Covered by U.S. Patent 6,114,379. | Creapure® is a registered trademark of Alzchem LLC and use of it licensed under US Patent #5,719,319. | Crea-Trona® (Patent Pending) is a Trademark of AlzChem LLC. | Cinnulin PF® is a registered trademark of Integrity Nutraceuticals Int’l and is protected under US Patent#7,504,118 & 8,003,141.

29
Christmas, A Lewis Family Tradition | Flex Lewis

Every year I head home to Wales for Christmas to spend it with my family. This year marks a very special one for me. Being that my family and some of my closest friends live so far away from me, I don’t get the chance to celebrate special moments in my life with them until months later. Unknowing to me my mother decided to throw a surprise party for me to celebrate this past years success on stage. Needless to say I was very surprised, but more so that the surprise was actually kept as one lol. I had a walk down memory lane seeing not only old friends, but even old teachers from grade school! It was truly a great way to kick start my trip home. All who have supported me from a far, to get them all under one roof was amazing. Great job by my family setting this up. Every Christmas, my family and I have some traditions we like to stick to going back from as far as I can remember. They start on Christmas Eve with each of us getting a new set of Pajamas (something silly we done as kids but something we are still doing at 31) to wear to bed. The following morning we wake up early and the stockings that are hung on the back of the doors are full.

30
TNA Knockouts Champ Gail Kim

Before TNA started its women’s division, the Knockouts, Kim felt her career stagnating. Her passion for wrestling was so low that she considered leaving the business. At her lowest point, one of her male colleagues told her, “You’re talented and wrestling is the name of the sport, so hang in there.” As fate would have it, TNA called and reignited her passion for wrestling by starting its now immensely popular Knockouts division. According to Kim, “When I see someone who wants to pursue wrestling, once they take a few bumps you know whether they’ll stick around. I prefer to wrestle women because we just move differently.”

31
Darren Jones on Twitter

@PHILHEATH Only started lifting 5 months ago and 2015 will make me. Cheers pic.twitter.com/NyHfdglpR1

32
A2 Poster - "A Lion Does Not Lose Sleep Over The Opinion Of Sheep"

Large high quality poster "A lion Does Not Lose Sleep Over The Opinion Of Sheep" ( A2 Poster: 420mm x 592mm) - Not including frame.