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How to Keep Your New Year's Resolutions for 2016

Set yourself up for success with these tips for making your resolutions a reality.

The 3,6,9 Chest-Blasting Tri-Set

Give this advanced lifting technique a try for the ultimate pec pump!

Kris Gethin's 4 Weeks 2 Shred

For the next 28 days you will be Kris Gethin's client and training partner. It's not going to be easy, but it will be worth it. This is 4Weeks2Shred.

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4 Killer Moves for Bigger Quads

The barbell step-up is a great exercise for overall leg development and especially the quadriceps. To perform this lift, set up a box, bench or stack of plates to a height of 18-24”. Put a loaded Barbell on your back and step up with your right foot. Place the right foot on the bench. Stand up on the bench by extending your hip and knee of your right leg and place left foot on bench. Step down with the left leg by flexing your hip and knee on your right leg. Return to original standing position. Start the next step up with your left leg, switching between right and left between each rep. Do 6-10 reps on each leg (for a total of 12-20 reps) for 3-5 sets.

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

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

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

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

The Best Workouts, Plans, and Programs of 2015

We kickstarted 2015 with a January 1 launch of STRONG and LEAN in 2015 with FOCUS NYC trainer Ryan Heffernan. The program is a full 8-week training plan in addition to a diet. For all of the workout videos and program details, go to

The New Year Redemption Workout Plan (2016)

The REDEMPTION  is more than workouts. It's about finding the right state of mind, and igniting what triggers your motivation. For 45-60 minutes per day, your number one priority is to hit the gym and give your all. And while pounding away, rep after rep, think about everything you want to achieve. Know that with each successful push, pull, and lift that you're inching closer to what you want.

Join the 2016 #CookingStreak Challenge!

Why? Home-prepped meals have fewer calories and more nutrients than restaurant food, according to a 2014 Johns Hopkins study. Cook at home and you’ll eat more produce and fewer sugary snacks, according to a 2015 USDA study. And you’ll know exactly what you’re putting into your body—instead of leaving it up to fast food fry cooks.

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

Everything You Need to Know About HIIT

“HIIT is a method of conditioning that uses alternating periods of work and rest,” says Grinnell. “It’s great because it can be done by using various modalities, such as an Airdyne bike, a treadmill, a Concept2 rower, a heavy bag, a StepMill, or by just hitting the pavement and sprinting. This type of training is not only being used by athletes to improve conditioning but also by trainers and their clients as one of the best methods for fat loss and conditioning. With our busy lifestyles, who has time to do 40–60 minutes of aerobic training? The scientific data now show that less is better when it comes to fat loss—you just have to know how to do it right.”

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Use promo code NEW16 to save 20% at the T Nation store: …

Did You See That Post I Made?

P.S. - As you know from previous years. You will get sick of me writing about this but rest assured after Dec 31st I will stop. This is a cause that means a lot to and a cause that YOU ALL have helped us raise and donate enough money to grant 50 wishes since we first began doing this in 2008.

O The Oprah Magazine on Twitter

. @TheRock shares the incredible story of the high school teacher who changed his life

Create a Muscle Building Program of MI40 Caliber Muscle Growth, Size and Strength - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Create a Muscle Building Program of MI40 Caliber Muscle Growth, Size and Strength. 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 - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: And "LIKING" the fanpage here:

20 Most Popular Articles From 2015

In no particular order these are the Top 20 from 2015.

Dorian Yates' Daily Meal Plan

Some bodybuilders equate sugar with energy and therefore jump to the conclusion that it’s best to load carbs prior to a workout as a kick-starter. That’s exactly the wrong thing to do, because your blood sugar levels will actually drop during the training session, and you’ll fatigue more quickly and lose endurance. To maximize energy and recovery, like I say, I schedule a carb drink immediately after the workout is over. One hour later, I eat another balanced meal of protein (beef, chicken or fish) and carbs (potatoes or rice and a fibrous green vegetable). Lack of careful planning is the main impediment to making progress. Only so many nutrients can be absorbed in one meal; to supply your body with its essential muscle-building elements, your goal should be to eat six or seven small meals.

GI Podcast With Kai Greene: 2015 Bodybuilding Highlights | Generation Iron

We’re just days away from 2016 – and Kai Greene and Krystal Lavenne are starting to feel a little nostalgic for this past year. It would be an understatement to say a lot of major moments happened in bodybuilding for 2015. From Arnold Schwarzenegger revealing his harsh criticisms all the way to… yes, Kai Greene not competing at the Mr. Olympia. Kai and Krystal hash it out and decide if this was ultimately a good year for bodybuilding. Check it out in the latest episode above!

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

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

Variety 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

Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

Rest Your Body to Grow Your Muscles

You can also spend some of your non-training days performing moderate cardio and/or stretching or other non-gym activities. “Even if your goals are more about health and general fitness than about increased muscle size and strength, training every day is too much,” Claps notes. “Without time off from the gym, you won’t have the fuel necessary to be at your best and your results will suffer.”

9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

The 10 Best Hangover Helpers

'Tis the season to let loose, but few things are worse than throwing back one too many celebratory drinks, only to wake up with bloodshot eyes and a pounding headache. Not to worry: With the help of New York City-based dietitian Tanya Zuckerbrot, M.S., R.D., we’ve gathered the 10 best foods and drinks to alleviate holiday hangover headaches. If you want to stay well into the New Year, keep these items on hand to ease post-party pain.

Sagittarius Horoscope for Wednesday, December 30, 2015

Wednesday, December 30, 2015 - Others don't know what to make of you when you're socially withdrawn, yet a recent contemplative phase is coming to a close. Vivacious Venus saunters into your sassy fire sign today for a three-week visit, boosting your charisma and emphasizing interpersonal dynamics. But your emotional intensity might be too much for others to handle. Thankfully, your feelings will become more manageable over the next week. Nevertheless, don't try to hide your changing moods; ultimately, expressing the truth as you experience it is all anyone can ask.

5 Rules for Gaining Mass

If you'’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It'’s tempting to think that'’s all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls. That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification -- no pump to keep you motivated. Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set.

Stop Thinking to Achieve Your Fitness Goals

Why does it work? Because building one habit at a time helps reduce cognitive load, meaning your brain has less to process. Breaking goals down into little pieces lets you pick them up a day at a time—you don’t get overwhelmed by seeming the enormity of what you want to accomplish and can see it through. Think of it this way, and achieving a goal is no different from checking off any other to-do list.

8 Things That Gross Women Out In Bed

Was she disappointed when I took my shirt off? Was it that stupid joke she fake-laughed at during dinner? Does she think I’m going to suck in bed? Or wait, do I need more deodorant and a breath mint?

10 Steps to an 8 Pack

There’s a difference between “in shape” and “ripped.” If you’re just looking to get in shape, you can skip this story. But if you want true bodybuilder on.

10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

Sarah Grace: 5-Minute AMRAP Workout

MHP Athlete Sarah Grace challenges you to a 5-minute high intensity workout to torch fat and build lean muscle! Get ready to feel the burn every minute on the minute with this muscle-blasting routine?

Branch Warren

Branch Nation is where Hardcore Fans belong. Sign up now for EXCLUSIVE ACCESS to behind the scenes videos, his private forum, protected blog AND get special deals and discounts on Gear.

Best Grips for Big Lats

A comprehensive study comparing three different grips for lat pulldowns.

3 Delicious Protein-Rich Treats!

A sweet tooth doesn't have to sabotage your progress. Instead of eating clean all day just to cave when the cravings hit, whip up these protein-rich recipes from Team Grenade! They'll help you stick to your diet, fuel your muscles, and please your palate.

The 20 Fittest Foods

In order to build the body you want (the thunderous arms and the rock-hard abs, the lightning-quick brain and the unquenchable libido) you need to make every bite of food you put in your mouth count. That means building your diet around the most potent, nutrient-dense, disease-fighting, muscle-growing foods around.

10 Strength-Building Strategies That Will Never Die

Strength is the foundation of everyday acts of athleticism like hitting a 300-yard drive in golf and not-so-human feats like J.J. Watt's 5'1" box jump. Strength isn't limited to muscle size and capacity. You see, when you get stronger, you're better able to lose weight, run faster, and hit harder. Convinced you need to work on your strength? We've got 10 no-frills tips to help you make everything in your life feel just a little bit easier (and much lighter).

Take a Break...or Not?

How much time is OK to take off from the gym without losing muscle and strength?

6 Sleep Tips For Weightlifters

So how much sack time should you be getting? There’s no hard-and-fast rule; aim for seven to eight hours per night. And despite certain sleep issues like sleep apnea requiring a polysomnogram to detect—polysomnogram is the fancy word for sleep study—others can be corrected with simple tweaks like these …

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The strongest lifters use lifting straps, but not all the time. Your guide to strap usage: …

9 Machines You Should Never Use

Exercise machines were invented to provide a safe alternative to free weights, but sometimes they’re anything but. They can put your body into unnatural positions and take your joints through dangerous ranges of motion. Over time, this can lead to injuries. Avoid the following machines at all costs, and use the alternative exercises we provide instead for safer, more effective training.

5 Video Game Truths That Apply To Fitness

But the funny thing about "Game Over" is that even though it means you've failed, you can always keep going. Experienced gamers know it's just a reason to pump in another quarter, click continue, pick up where you left off, and try again. (And again and again, in many cases.) You get a reward for this persistence, too: You know more about your enemy's attack patterns, and you're equipped to make it just a little further.

5 Essential Rules for Ripped Abs

As easy as the models and athletes in our magazine make being lean and ripped look, we’ve got to be honest, it couldn’t be further from the truth. It’s hard, it takes time, and it demands an unwavering degree of discipline. In our on-going efforts to assist you in sculpting the body you’ve always wanted, we’ve laid out the gold rules to getting ripped.

The Mechanics of Shoulder Training

Raises, or "laterals",” are isolation exercises, as they involve only the shoulder joint and no other muscles than the deltoids. Laterals are excellent for working and shaping the individual heads of the deltoids and can be done (more or less) to the front, side and rear to stress specific areas of the shoulder muscles. The following are some examples of the different kinds of shoulder exercises, and suggestions as to how to do them most effectively. There are additional alternatives but these descriptions cover the basics. Just remember, no matter the particular movement, try to be conscious of what the shoulder joint is doing, concentrate on feeling the rotation involved and keep the exercises mechanically correct to avoid limiting the effectiveness of your shoulder training. It takes a certain amount of skill to isolate the deltoids as a group and even more technique to target individual deltoid heads.

Squats vs. Box Squats

There is no debating the fact that the free-weight squat is the king of all leg exercises. One method of doing barbell squats that has caught on particularly among powerlifters is the box squat.
 To do this, you place a box or a bench behind you, at a height that allows your thighs to be parallel with the floor in 
the bottom position of the box squat. Then you simply squat down until your glutes touch the top of the box, then squat back up. This form of squatting allows you to perfect the squat as it also teaches you to really sit back. Plus, many world-class powerlifters swear by it for increasing their squat strength.

The One Food Most Likely to be Ordered on New Year's Day

The data experts at GrubHub took a look back at the most popular orders on January, 1, 2015 (a Thursday) to give us insight into what might happen this year as well. On New Year’s Day last year, Belgian waffles were 251% more likely to be ordered compared to a typical Thursday, while Eggs Benedict was 270% up and hash browns came in at 290% up. But that was nothing compared to the number one meal ordered: deep-dish pizza—and by a landslide at 3,252% more likely to be ordered.

6 Alternative Protein Recipes for Packing on More Muscle

Your protein palate shouldn't be limited to chicken and beef. Pork, bison -- and even ostrich -- are all lean sources of muscle-building protein, loaded with nutrients you might not be getting. Check out the two healhty ways to prepare each meat.

Pauline Nordin on Instagram: “Why do I show my abs often? Because they're the hardest spot for me to keep lean. It gets fat first and lean last. I keep on looking at it…”

A Hangover and Workout Recovery Elixir?

, a powder you mix with water, contains just over 30 calories and 6 grams of sugar per cup, which is similar to Pedialyte. But it has 20 percent more sodium, which is what the manufacturers say sets it apart. The specific salt:sugar ratio helps your body better absorb the fluid, which can be helpful after an intense workout  (one that lasts at least one to two hours, per Marni Sumbal, M.S., R.D .) In fact, in one study , DripDrop hydrated pro cyclists 34 percent better than plain water and 20 percent better than a sports drink. DripDrop was started by Eduardo Dolhun, M.D., who wanted to help combat deadly dehydration in developing countries. Now, it's used by the military, kids, and athletes alike. The kicker: It actually tastes pretty good, too. The lemon flavor tastes similar to a regular sports drink, per our informal Men's Fitness  taste testers.

Dave Tate on Instagram: “Elitefts Gym Pic of the Day #onlythosewhocare #train #drive #driventocore #elitefts #stronger #passiontrumpseverything #become #SFW”

51 Lights Out on Twitter
52 5 Ways Nutrition Changed in 2015
53 How You're Ruining Your Six-Pack Every Morning
54 The Dieter's Secret Weapon
55 Smarten Up Your Routine
56 Perez Hilton on Twitter
57 Health Nuts
58 Which Is Healthier: Almond, Soy, or Cow’s Milk?
59 25 Real Women on the Sexiest Body Part in a Man
60 T NATION on Twitter
61 5 Ways To Avoid Injury
62 The Facts on Fat
63 Adjusting Training for Beginner to Advanced
64 8 Killer Chinup Challenges
65 Dave Tate on Twitter
66 Alice Got Back Into Fighting Shape At Age 36!
67 Is Your Trainer Wrong?
68 The Truth About Nutrient Timing
69 on Twitter
70 Extreme Nutrition UK on Twitter
71 Bodybuilding Essentials
72 The Weird Benefit of an Expensive Dinner
73 Pauline Nordin on Instagram: “Ugh...8 days later and I'm struck by the post #mig29 #gforce depression. Last ride in the L-39 Albatros I was on a high for weeks! This…”
74 Us Weekly on Twitter
75 T NATION on Twitter
76 Optimal Rep Pace
77 Here's Why Working Overtime Might Be Killing You
78 Part of Ronda Rousey Died in Fight with Holm Says Her Sister
79 Biotest on Twitter
80 CARY KOLAT Inside Cuban Weight Room - Mental Toughness
81 PharmaFreak Protein Freak at
82 T NATION on Twitter
83 Scott Fleurant on Twitter
84 Mike Titan O'Hearn on Twitter
85 10 Things You Should Never Put on Your Résumé
86 How Often Should I Change Reps?
87 The Most Stunning Iron Maidens of 2015
88 How to Make the Ultimate Bourbon Bacon Cheese Ball
89 Us Weekly on Twitter
90 Shawn Ray on Instagram: “Wishing everyone a very Happy & Safe New Year! The Ray Family❤️🎉❤️🎉 #happynew2016 #bodybuilding #shawnray #asiamonetray #familyfirst #love…”
91 61 Fitness Tips to Make 2016 Your Year Of Change