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T NATION on Twitter

This guy is making a common deadlifting mistake. Can you spot it? Info: …

T NATION on Twitter

Your calves won't grow unless you punish them. This workout will do it: …

T NATION on Twitter

Your muscular grandpa probably used push-pull training. Here's an updated way to do it: …

What Is the Redemption Plan?

Whether it be me, or someone else on the team, someone has done it. And in some way, shape or form, it’s more than just a good idea to try in the gym. Forget looking at whether or not it’s effective, or the best thing ever, this is about working out as a whole. Each workout is a single drop in the bucket, but they all add up to one great final product. The body you always wanted is great, but it’s the feeling that you’ve accomplished something and continue to succeed based on your own individual efforts. That’s what really matters.

Head and Shoulders Above

No amount of training will lengthen clavicles, but Heath still widened his shoulders significantly by expanding his deltoids. The medial delts are of primary importance in breadth, but at least one of the three delt heads (anterior, medial, posterior) plays a substantial role in every mandatory pose except for abs and thigh. Colossal traps can also provide crucial depth in many poses. “I want to maintain my advantage there,” the reigning Mr. O says. “Or expand it. Delts and traps are always going to be a big focus for me.” You can’t lengthen your bones, but, like Heath, you can give the appearance of doing so by making strategic additions.

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

Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “#Repost @naturalsups ・・・ From powerlifting & bodybuilding to the hall of fame of martial arts all the way to TV shows & movies.…”

EntertainmentTonight 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 Last Day - Training Templates eBook - All Proceeds Donated to Make-A-Wish,OH, KY, IN - (every cent will be donated)

“When your baby is diagnosed with cancer – life changes. Suddenly you are confronted with the possibility that they won’t have ‘the rest of their lives’ to live out their hopes and dreams. You hope and you pray that they will, but you are also confronted with the frailty of life in a very real way. This is a rambling way of getting to my main point — how in the world do I thank someone who gives her something that I couldn’t? I mean, if she wanted a webkinz, I could and did get that for her. If she wanted pickles (or anything else for that matter!) at 11:30 p.m. in the hospital, her dad could and did do that. But for “Make-A Wish” to give her the opportunity to think of one thing she would love to do in her lifetime, and for elitefts™ to offer such a huge donation to make that happen… there just are no words to fully express the gratitude I have for them all. That is crazy love… I can’t think of another way to describe it. Every one of them has a special place in my heart. I will never forget their kindness to a little girl they had not even met when they agreed to give so generously.

Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

More Chest Muscle in Less Time

This twice-weekly workout plan is built on that simple premise; instead of starting your week with the flat bench, per the usual, you’re going to head straight for the incline. With your pre-workout raging through your veins, you’ll soon be pressing gnarly weight loads toward the ceiling, touching off crazy new growth in your under-trained upper chest. From there, things normalize with flat-bench dumbbell presses and pushups, with some calculated twists to jack up the intensity, of course.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

9 Foods That Will Kill Your Sex Drive

Has your sex drive gone M.I.A? What turns us off may very well start with what we’re eating — causing you to suffer from a low sex drive. As we age, the foods that we eat can have an impact on testosterone levels , which ultimately helps determine what’s going on below the belt. To ensure that your next romantic rendezvous won’t go soft, consider cleaning up your diet by tossing these foods to the wayside.

Health Nuts

Athletes and bodybuilders are increasingly relying on plant protein for well-rounded nutrition. There are many protein supps available that are derived from plant sources, and while it’s a good idea to include these, you still need whole-food plants to boost protein and healthy-fat intake. In fact, several recent studies support the health benefits of consuming pistachios and other nuts. Here’s a rundown on what the science says.

Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

The Best Moves for a Bigger Back: Part 1

Sumo deadlifts, conventional deadlifts , beyond the range (from a deficit), rack pulls - it doesn’t matter, just do them. The back not only works antagonistically to stabilize the torso (and spine) it works to lock out the weight to finish the movement. Deadlifts, by definition, are an exercise where you can move big weight .

5 Reasons to Stop Fearing Carbs

They often get a bad rap, but these essential macronutrients play an integral role in your muscle-building ambitions.

Which Workout Program is Best for You?

Answer these six questions and we'll help you find the perfect training regimen.

7 Tips for Burning Fat and Building Muscle

Go outside and take a walk. Do some pushups , do some lunges – just get moving. And if you think you need hours and hours each day, you’re wrong. 10-15 minutes of moving, stretching, doing bodyweight exercises will add up very quickly in a week. Start slow and do 3 times a week and as you progress, do 4 or 5 times a week if you want. Now do this each week over the course of a month, 3 months and a year. Be consistent.

Protein Cycling

P.W. Lemon, PHD, one of the world’s most reputable protein researchers, has often stated that muscle building occurs with a protein consumption of roughly 0.7 g per pound of bodyweight a day (140 g a day for a 200 pounder). If you consumed less than that on a daily basis, you probably wouldn’t make significant gains. Although 160 g might be enough protein for a 200-pound bodybuilder, FLEX still recommends 200 g for a trainer that size, just to be on the safe side.

Shoulder Greater Loads With the Snatch Press

Generally speaking, the heavier you lift, the bigger you get. But strict shoulder pressing limits your poundage. By combining a snatch and press, you use your hips to get more weight overhead, so you can then lower it slowly to your shoulder, overloading the deltoids.

6 Things Experienced Lifters Do Every Day

After you have been in the iron game for a while you start to develop more daily habits and goals as apposed to focusing on just one long-term goal. Experienced weightlifters still will have long-term goals but they are also seasoned enough to know that creating habits that they do everyday will create long-term success. You can’t build muscle, get lean or increase strength just by setting a goal. You need to think about what you do each day if you want to have longevity as a lifter and keep making progress.

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show , they are actually gawking at more tri than bi.

Flye High With This Pec-Building Approach

The pec muscles originate on the sternum and travel outwards to the upper arm. Their function is to internally rotate and horizontally adduct the upper arm (humerus). Using a barbell bench press variation can indeed tap into both of these capacities, but especially when it comes to the first function, the upper arm is stuck in one position the entire time since the hands are anchored to one spot on the barbell the entire set. Having free hands for chest flyes allows for wrist and elbow “play” room,  making for a much more suitable environment to tap into every last fiber of the chest, and creating a major pump in the process. To add to this, the triceps are no longer a major synergist to the movement. That means more isolation.

6 Ways to Force Yourself to Work Out

Making it to the gym isn’t always easy—but with these motivation tips from fitness experts, you’ll get there every time.

How to Keep Strength While Cutting Weight -

How to Keep Strength While Cutting Weight -

The 4 Bar Essentials to Buy for Your Ultimate Holiday Party

You’ve got about a dozen derelict drinkers on the way over to your place for your annual New Year’s Eve bash. That means fun drinks—and lots of ’em— are definitely on the menu. But between spirits and mixers and everything else you’ll need, how do you prep a home bar without blowing a week’s pay at the local store? Here's our ideal plan of attack.

Pomegranate Polyphenols Fight Free Radicals

We all know that antioxidants are important to include in any eating plan, and that the best way to add them to our diet is to get enough of the whole, natural foods found mainly in the produce section. But did you know that one type of these free-radical-neutralizing compounds is called polyphenols? These micronutrients help protect plants—and may help boost your health, too.

6 Perfect Post-Workout Meals

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

Enter to Win a Body-Solid G6B 25th Anniversary Edition Home Gym

5. Potential Winners must submit an Affidavit of Eligibility / Release of Liability / Prize Acceptance Form within seven (7) business days of attempted notification. If any Prize or affidavit or release is returned to Sponsor as undeliverable or if Sponsor does not receive a response from any potential Winner within seven (7) business days of attempted notification, such Winner may be disqualified and such Prize will be awarded to an alternate Winner. Non-compliance shall result in disqualification and award of Prize to an alternate Winner. By accepting Prize, Winners consent that Sponsor or American Media, Inc. may use the Winners' names, photographs, or other likenesses, the Winners' hometown and biographical information, statements concerning the contest entry, or Sponsors' products without compensation for purposes of advertising, promotion, and merchandising, and grant all rights to edit or modify and to publish and copyright it. Winners must also make themselves available to travel at Sponsor's expense for promotional purposes. By accepting Prize, Winners agree to hold Sponsor, American Media, Inc.

The Holiday Gut Checks: 8 Quick Workouts to Keep You Fit and Ripped

These eight workouts are quickies. They’ll get you in and out of the gym in no time. But, you’ll still get your pump, still stimulate some growth, and still burn some fat. These routines will keep you in check.

7 Liquor Essentials Every Party Host Needs

You might have the best-stuffed turkey of all time or a pumpkin pie that could rival your grandmother's, but your holiday guests will hardly be singing your praises if you have lousy booze. Even if you don't drink—and plenty of fit guys eschew alcohol—it's still your responsibility as a party host to dish up a collection of top-quality beverages. Here are seven bottles you'll want to populate your bar cart. (Also: Remember to stock up on these other bar essentials .)

30 Dudes on Their Worst Fears at the Gym

“When the hot girl at the squat rack figures out I've been sneaking looks at her ass.” And so much more.

New Year 2016

New Year's 2016!! Resolutions, Organization, and Tips! + I'M BLONDE!!! Alisha Marie

Mobile Strike - Join action icon Arnold Schwarzenegger in the world's largest MMO!

Mobile Strike is a trademark of Epic War, LLC in the United States and other jurisdictions.

How to Party Better in 2016 and Beyond

When I sat down to talk to rocker and certified party guru Andrew W.K., I fully expected to discuss the particulars of fist-pumping, mosh pit etiquette, and the delicate art of shotgunning beers. Instead, the man that Stoli has dubbed "Professor of the Party," wearing his trademark dirty white T-shirt, white jeans, and leather boots, launched into a philosophical take on the mentality of partying—the party attitude, if you will. Andrew W.K. has given motiviational talks at Yale, NYU, Carnegie Mellon, and Oxford Union, among others, on his partying philosophy. If you ask him, partying isn't a event. It's a state of being. And it never has to end.

7 Common New Year's Fitness Resolutions (and How to Keep Them)

A lot has been written on the specific nutrition for different body types. Unfortunately, achieving optimal health isn't as easy as following these general recommendations. Each person must consider a unique approach because of his or her individual activity levels, sensitivity to foods, coping behaviors, and adaptable stress system. There's nothing more important than studying your body's true needs through weight and body fat tracking, blood and blood sugar level tests, and dietary logging (including calories, nutritional breakdown, serving size, and physical reaction to the food). You must determine your sensitivity to food and learn about the proper combination (vitamins, antioxidants, fiber, protein, and fats) you need in a given point. Most importantly, no matter the ratio you discover, you must limit the amount of inflammation in the body (which can be an obstacle to your fitness goals). Commonly, the following foods cause the most inflammation (and unwanted weight) in the body:

Protein Peanut Butter Cups

The dessert that finally makes any diet easier to enjoy and allows you to satisfy your cravings for sweets. If it sounds too good to be true, then it probably is. The cliche applies to most concepts in fitness and nutrition, but it’s not the case if you’ve mastered the art of healthy dessert. While you...

Workout Reboot

With four weeks of training under your belt, volume and intensity will be ramped up once again; at this point, you’ll be full go in a training program. You’ll still work out four days a week, but the training split switches to a classic push/pull/legs scheme (only in a different order: push/legs/pull) plus a full-body circuit-training day to finish the week. On Day One, you’ll train the “pushing” muscles of the upper body (chest, shoulders, triceps). On Day Two, you’ll focus on the lower body (quads, glutes, hamstrings, calves) and abs. On Day Three, you’ll work upper-body “pulling” muscles (back, biceps). Finally, on Day Four, you’ll train the entire body via high-intensity resistance-training circuits. It’s recommended that you take a day of rest between the third and fourth workouts of the week so your body is fully recovered and ready for the latter. 

Men's Fitness on Twitter

Get your hands on our Jan./Feb. 2016 issue—all while building muscle and looking damn good:

8 Ways to Crush Strength Plateaus and Gain More Size

When you train with varying numbers of reps for each set—whether it's lower (4-7), medium (8-11), high (12-15), or very high (16+) range—your body will recruit unique groups of muscle fibers. To get out of a rut, change up your repetition scheme , especially when you have been stuck using the same rep range for long periods.

T NATION on Twitter

"Does using aminos help with muscle growth?" Yes, but use the peptide form. We use this:

Kevin Simmons on Twitter

@BioLayne they were probably hoping/expecting an answer that didn't state the obvious

Kevin Simmons on Twitter

@BioLayne I think he's referring to the way in which you answered the question

Nathan Wilhite on Twitter

@BioLayne PH3 Wk 11 heavy deads were 89%, and I hit +1 on AMRAP. Wk 12 heavy deads are down at 87.5%. Website glitch, or correct? Happy NY!

Dexter "The Blade" Jackson on Instagram: “Happy New Year everyone!! Wishing you all a happy, safe and healthy 2016!!!”

The Body Cleanse: Does Juicing Really Work?

So if you want to know how to potentially help your system–as well as what benefit you’ll really receive from those juice cleanses–then it’s time to sip on a drink called truth serum. In this case, the information is powered by Brad Pilon, author of Eat Stop Eat, research genius, and pioneer in intermittent fasting. Bottoms up.

Asia Monet Ray 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

WWE 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

Forecast: The Top 10 Fitness Trends in 2016

Every year brings trendy programs that promise big results. Here's what to expect for 2016.

51 Sandy Avelar on Twitter
52 12 Macro-Friendly Holiday Cocktail Recipes
53 Katz PR on Twitter
54 The Top 10 Workout Songs of 2015
55 Paul Cullen on Twitter
56 Katz PR on Twitter
57 Joe DeFranco on Twitter
59 WWE on Twitter
60 Here's How to Beat the New Year's Day Hangover
61 T NATION on Twitter
62 on Twitter
63 Jdemz on Twitter
64 Why Do Squats Hurt? (And How to Fix The Problems)
65 The 10-Minute Triceps Blast
66 New Year, Start Here: 7-Day Beginner Trainer
67 Adam Bornstein on Instagram: “#newyearseve black tie wedding. No matter how fancy, still find a way to represent #GoBuffs”
68 Pre-Game Smart: What To Eat Before You Drink
69 @therock on Instagram: “THANK YOU! At 355million+ likes in 2015 it's very cool that our page is one of the highest engaged in the world. We keep it fun, but more…”
70 Dorian Yates on Twitter
71 johnhansen1's 2015 best nine on Instagram
72 The MEN'S FITNESS Newsstand Workout
73 Shawn Ray on Instagram: “Enjoy & God Bless! #shredz #halloffame #bodybuilding #npc #ifbb #shawnray #newyear2016 #friendship #familyfirst”
74 Fill Your Frame for a More Muscular Physique
75 Jenna Webb's Supersets For Killer Legs And Butt
76 The 7 Best Barbell Exercises for a Strong Core
77 Jdemz on Twitter
78 Fit Fix: Part of Ronda Rousey "Died" in Holm Loss, Sister Says
79 How will your 2016 be?
80 Levi LeMo Moore on Twitter
81 T NATION on Twitter
82 rolandtenholder on Twitter
83 Shanna. on Twitter
84 13 Habits that Hurt Your Chances of Gaining Lean Muscle Mass
85 Kristian Demian on Twitter
86 Your Diet and Exercise Plan Is Not Working. Here's Why.
88 Victor Martinez on Twitter
89 43 Workout Routines to Get Bigger, Stronger, and Leaner in 2016
90 Ronnie Coleman on Twitter
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Pauline Nordin on Instagram: “While in #losangeles 😂😂😂 #happynewyear #family” @therock on Instagram: “A lil' glimpse of the chemistry that's coming this summer.. "F*ck your video!" #CentralIntelligence Onset shootin' w/ my brotha…” Zach Even - Esh on Instagram: “Crushed a TON Of #Deadlifts today to keep the mind in check & to finish 2016 #STRONGER just 20 days post shoulder surgery. / I probably hit…” @therock on Instagram: “Real men just PRETEND to pull airplanes... 😂💙 #2015Favs "Yeah I'm pullin' a plane while some big bald man keeps photo bombing my shot.."…” Joe DeFranco on Instagram: “Ending 2015 the same way I started it... #TrisAre STILLtheNewBis #NYE #workout #NoResolutions #SameWorkEthic #SameHustle #SameJoeD” @5percentwarrior on Instagram: “THE 5%KING @1dayumay WITH MIKE O HEARN @mikeohearn #whateverittakes #loveitkillit @1dayumay @5percentnutrition @sara.piana…” @therock on Instagram: “"F*ck that" * evil laugh. #2015fav Turn that frown upside down @joshuahorowitz. Love ya dude. Repost in honor of tonight's MTV's…” [View All Videos]
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