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1
Better Than Regular Squats | T Nation

It turns out that when you tell most non-lifters to "squat," they simply bend sharply from the knees, as if the squat were a single-joint movement. Of course, if you asked that same person to sit down, he'd immediately do a near-perfect squat. When you sit, you initiate the movement by sitting back with your hips. This creates tension on the hamstrings, which has a protective effect on the knees. Now of course, your knees will indeed bend. If they don't, it's not a squat.

2
The Ultimate Program for Body Comp Improvement | T Nation

On days where you're feeling tired, back off a bit, get the work in, and go home. There will be plenty of other workouts to do for the week, so don't make one single session the benchmark for success. If you find performance taking a hit every day, back off the effort for a few days until it returns. This is a tool for learning your body and the degree of effort it can recover from.

3
Tip: Sugar Is Not Addictive | T Nation

To those people, sugar is their white whale, or more precisely, their granulated, cane, or even turbinado whale. If this mob had been alive more than a century ago, they'd be wearing long skirts and carrying axes and helping bulldog-faced Carrie Nation in her fight to be history's greatest killjoy by busting up bars, speakeasies, and liquor bottles in her fight against killer alcohol.

4
Tip: For Fat Loss, Faster is Better | T Nation

Conventional wisdom says you should lose body fat slowly to build sustainable long-term habits, prevent metabolic adaptation, and fight muscle loss. But I think aggressive, 30-45 day fat loss phases are better than the long, slow, and steady approach. Here's why:

5
Tip: An Illogical Approach to Explosive Lifts | T Nation

I use a similar strategy with CrossFit athletes. I have them do their snatch or clean & jerk after their squats and deadlifts. They'll do two phases and the last phase they switch the order. All have had serious gains in their lifts. One went from a 245 pound snatch to a 295 pound snatch, and from a 315 pound clean to a 375 pound clean. Of course that's an extreme example, but all reported solid gains from an illogical approach.

6
The Best Way to Build Your Butt | T Nation

With the split squat, there are a few cues to remember. For one, if you're doing these with the rear leg on a bench, think about the knee of that leg going down and back as you keep the weight on the heal of the planted foot. This will help you load the glutes instead of getting too much knee flexion on the planted foot, which loads the quads more. Also make sure and use iso-holds at the end of each set for about 10 seconds, only coming about three-fourths of the way back up. This will really torch the glute medius.

7
Men's Fitness on Twitter

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8
Bodybuilding.com on Twitter

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9
Tip: The Most Complete Biceps Exercise | T Nation

Overcome monotony, break through plateaus, and target muscle fibers in a whole new way with this exercise. This biceps curl variation involves all functions of the biceps, combining supination, elbow flexion, and shoulder flexion.

10
Tip: The Smart Way to Lift Twice a Day | T Nation

I started doing this 6-7 years ago out of necessity. I had a pretty hectic schedule with clients, and simply didn't have enough time to complete a full workout. But what I did have was two small opportunities with an open window in the morning and then another one in the evening. This allowed me two 45-minute sessions a day.

11
Tip: Stop Worrying About Being Over 40 | T Nation

Of course, if you started training in your 30's then "over-40" training might mean something, but if you've been training for at least 10 or 15 years by the time you hit 40, it's just another in a long line of meaningless, arbitrary "milestones" that are based on civilization's obsession with round numbers.

12
The Beasts-Only Back Workout

Once you complete the T-bar row, jump over to the bench and grab a big dumbbell for pull-overs. Pull-overs are as old-school as they come, but they still work today. To minimize pec recruitment, lift only until the weight is over your forehead, then lower back down, feeling that stretch in the lats before you lift back up again. Rest 1 minute between supersets.

13
Zach Even - Esh on Twitter

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14
Tip: Simple Macros for Muscle Building | T Nation

Shoot for 1 gram of protein per pound of bodyweight. There appears to be no major benefit to consuming more protein if you're a drug-free lifter. Still, if you're having trouble getting your calories, feel free to get more protein. Just realize it may not be beneficial, at least for muscle gains.

15
Triceps Blasting Workout | Julian "The Quad Guy" Smith

You've spent hours doing curls, now it's time to build triceps to match. "Quad Guy" Julian Smith shows you everything you need to effectively target your triceps for definition and growth! Premium Fitness Plans ► http://bbcom.me/2niCFP7 Shop Optimum Nutrition ► http://bbcom.me/2hLcM5m Julian Smith's Triceps Blasting Workout ► http://bbcom.me/2hJUQIahttp://bbcom.m... | Julian Smith's Triceps Blasting Workout | 1. Lying Triceps Press - 4 sets, 6-12 reps 2. Triceps Pushdown - 4 sets, 8-10 reps 3. Seated Triceps Press - 4 sets, 8-10 reps 4. Push-Ups - Close Triceps Position - 4 sets, to Failure Team Optimum Nutrition athlete Julian Smith has a killer triceps workout to round out your T-shirt game and bring the back of your arms up to speed. A guy known for his insane quad sweeps and ability to build well-defined muscle all over, Smith is one guy to listen to for muscle-building tips. "This workout covers all the exercises I like doing for triceps," explains Smith. "During the workout, make sure your muscles are doing all of the work, not just moving as much weight as possible.

16
Sagittarius Horoscope for Saturday, November 18, 2017

Saturday, November 18, 2017 - Your life is on the launch pad again but this time the rocket ship could actually reach escape velocity. The Scorpio New Moon reinforces your 12th House of Destiny, sending off a ripple of synchronicities while preparing you for an intervention by the “Flying Fickle Finger of Fate.” But it’s dangerous to jump to outrageous conclusions, especially once the Moon flies into optimistic Sagittarius. You’re so eager to start your new adventure that your spontaneity could cause trouble. Ben Franklin said, "Motivation is when your dreams put on work clothes."

17
FLEX on Twitter

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18
FLEX on Twitter

Mark Wahlberg's been clean-bulking and shredding fat: http://bit.ly/2AmaRw9  pic.twitter.com/KBasDAXWux

19
JMaier31 Cutting Through the Holidays

Here’s the plan for the next three weeks. I had to go back and review some stuff in the Beyond 5/3/1 book. Long story short, I haven’t been pushing myself with my lifts. I was kind of doing Training Maximally but then I started having symptoms/pain from my bulged disc and my shoulder started hurting. To avoid making things worse I’ve kind of backed off and have been just going for stimulating the muscles but there hasn’t really been much progression. At least 5/3/1 takes the guess work out of it. As you can see there’s no OHP but there’s definitely some power cleans!

20
Tip: High-Rep Failure Training for Growth | T Nation

Want to get bigger? Finish off your workout with one of these set-rep schemes.

21
Bodybuilding.com on Twitter

ONE DAY LEFT! Missed MuscleTech on Black Friday? Here’s your chance to redeem yourself! Shop Now: http://bbcom.me/2AKLzdV  pic.twitter.com/2PZMa2LP0u

22
Tip: Unbalanced Training for Bodybuilding | T Nation

You often hear that you have to balance the ratio of pushing to pulling and upper body to lower body to achieve a balanced physique. I disagree. This advice is good for a beginner, but not for intermediate/advanced lifters. Training in an unbalanced or non-symmetrical fashion works great for me.

23
Instagram post by Shawn Ray • Dec 4, 2017 at 12:34am UTC

24
Tip: The Most Complete Biceps Exercise | T Nation

Overcome monotony, break through plateaus, and target muscle fibers in a whole new way with this exercise. This biceps curl variation involves all functions of the biceps, combining supination, elbow flexion, and shoulder flexion.

25
The Complete Guide to Bulking and Cutting | T Nation

The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake compared to a mass phase. This isn't an excuse to go full Atkins and start chowing down avocadoes wrapped in bacon and dipped in butter. Just be mindful that you need to be in a caloric deficit while consuming sufficient fat to not feel like a bag of crap the whole time. Eat 1g/kg of fat per day.

26
Muscle & Performance on Twitter

10 Best Moves for Mass: Pimp your muscle-building plan with these man-sized movements for beastly size! http://bit.ly/2xesV8e  pic.twitter.com/8ckqQ1bQZH

27
Men's Fitness on Twitter

Build your body, and gain serious strength with the '5-Day Met-con Build-up Challenge' Workout, designed by @TrooperFlex . pic.twitter.com/sg02fqCt9n

28
FLEX on Twitter

Complete your guns with an impressive set of forearms: http://bit.ly/2k9ATi4  pic.twitter.com/nebHG7Ym98

29
FLEX on Twitter

5 back training mistakes you do not want to make: http://bit.ly/2nbtSyj  pic.twitter.com/2w0GYCzv2j

30
FLEX on Twitter

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31
FLEX 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.

32
FLEX on Twitter

Ribs vs. wings - which one can you indulge in, guilt-free?: http://bit.ly/2nmB5f1  pic.twitter.com/ruvCfMyXgZ

33
FLEX on Twitter

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34
The Ultimate Program for Body Comp Improvement | T Nation

On days where you're feeling tired, back off a bit, get the work in, and go home. There will be plenty of other workouts to do for the week, so don't make one single session the benchmark for success. If you find performance taking a hit every day, back off the effort for a few days until it returns. This is a tool for learning your body and the degree of effort it can recover from.

35
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

36
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

37
FLEX on Twitter

Pack on new shoulder size with Arnold's delt and trap routine: http://bit.ly/2BEhwCb  pic.twitter.com/gEy2yAEiBz

38
T NATION on Twitter

Setting the right Training Max is crucial to success with the 5/3/1 plan. Jim Wendler explains how to stay on track: https://forums.t-nation.com/t/resetting-training-max-question/236315 … pic.twitter.com/fiUuXVTFo0

39
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

40
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

41
FLEX on Twitter

Can't get the physique you want? You might be making these 3 mistakes: http://bit.ly/2AdHGxG  pic.twitter.com/fprou3brcu

42
FLEX on Twitter

So you're going to compete? You need to read this first: http://bit.ly/2zCEmst  pic.twitter.com/AjUrxE0xkk

43
FLEX on Twitter

Hey hardgainers - here are the exercises that can help YOU build bigger pecs: http://bit.ly/2Ag7jNJ  pic.twitter.com/k7KNzO9F3W

44
FLEX on Twitter

This technique will let you lift heavier for greater results: http://bit.ly/2j23kLt  pic.twitter.com/xB2msgDeyo

45
Instagram post by EliteFTS • Dec 3, 2017 at 1:43am UTC

46
Bodybuilding.com 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.

47
FLEX 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

48
Amino Build Next Gen | MuscleTech

Bought two tubs of the Amino Build and have been using both flavors almost daily, for two weeks now. I got the caffeinated version of Orange Mango Cooler and also Concord Grape. The flavors are great. The Concord Grape was my absolute favorite. The Orange Mango Cooler tasted 70%Mango and 30%Orange to me. The price was very affordable (2/$35) and shipping was extremely fast. The only letdown was the lack of energy from this, even when three-scooping it, which would total 150mg caffeine. I did mot expect the same energy as you’d get from a PreWorkout, but I did expect at least SOME energy, especially when multi-scooping it. In the future, I will just order the non caffeinated version of this. Will purchase again for sure.

49
The 5 Cheapest Health Foods Money Can Buy

Eating healthy doesn't have to be pricey; even penny pinchers can load up on nutrient-dense foods. Here's how!

50
The Complete Guide to Bulking and Cutting | T Nation

The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake compared to a mass phase. This isn't an excuse to go full Atkins and start chowing down avocadoes wrapped in bacon and dipped in butter. Just be mindful that you need to be in a caloric deficit while consuming sufficient fat to not feel like a bag of crap the whole time. Eat 1g/kg of fat per day.

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