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The best way to add weight is through the whole foods in your diet, but sometimes that's just not possible. These three products will help you get the extra calories you need to bulk up—without wearing out your jaw muscles.

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

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8 exercises that should be part of your training regimen:

The One-Shake Diet | T Nation

The dieter doesn't want to lose muscle. The bulker doesn't want to gain excess fat. The One-Shake Diet keeps it real. Lose a pound of bodyweight with this strategy and that's a pound of fat. (A deficit is more likely to cause pure fat loss if it's not extreme.) Gain a pound and that's a pound of mostly muscle, assuming you're lifting weights. That's realistic progress and it's sustainable for much longer than a crash diet or a see-food-diet mass plan. Think about this:

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.

Branch Warren on Instagram: “See you in Columbus in 3 weeks for the 30th Anniversary of the @arnoldsports”

Sagittarius Horoscope for Thursday, January 25, 2018

Thursday, January 25, 2018 - You are transforming in ways that are not obvious to others, yet your heightened awareness is part of a trajectory that will ultimately lead you to fulfill your destiny. But trying to understand the larger picture now could be a wasted effort. There are additional pieces that still need to fall into place. In the meantime, keep an open mind and an open heart. Believe in the unexplainable today. Lao Tzu wrote, “The key to growth is the introduction of higher dimensions of consciousness into our awareness.”

Piage Hathaway Reveals Creepiest Sexual Harassment Message Ever Received | The Breakdown Clip

A fitness model's life is put on full display... and it can attract the worst kind of attention. Piage Hathaway is a very successful fitness model with millions of fans across the world. But when you have that kind of attention on you in an industry that is strongly focusing on your physique and your looks... it can also attract the worst kind of people. In this preview clip of Episode 7 of The Breakdown, Paige Hathaway tells the creepiest and most threatening sexual harassment message she ever received on the internet and how that kind of threat affects the way she can go about her daily life. Check it out above! The new episode of The Breakdown with guest host Paige Hathaway premieres on February 14th only on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: Be sure to subscribe to receive updates from the GI Fitness Network: Check out our official website: Check out our Facebook: And follow us on Twitter: https://twitter.

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Developing Speed I have found out that speed is simply inherited. #Bodybuildingcom #BuildYourBody Read more:

Spike Energy on Instagram: “Got a Spike addiction? Now’s your chance to win a free case! Put Spike in the spotlight and snap a pic! Tag us with: #getspiked…”

MuscleTech Store | Shop MuscleTech

Welcome to MuscleTech Store!

The 5 Most Dangerous Deadlift Mistakes | T Nation

We're talking about 10-30% more in most cases. I'm talking about raw lifting, not using a squat suit and knee wraps, which help the squat a lot more than the deadlift and can give you false ratios. Of course, you lift more weight in the deadlift than in the squat because of leverage reasons, but also because more muscles are involved. More weight equals more neurological demands. It also means more stress on the skeletal and hormonal systems. All of these to make the deadlift more systemically demanding.

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

How Joe Weider Cultivated The Greatest Bodybuilders Of All Time | Bodybuilding Chronicles

Exploring how Joe Weider discovered and shaped Shawn Ray... and countless other bodybuilding greats. To say that Joe Weider was the godfather of bodybuilding would be an understatement. Joe Weider essentially IS bodybuilding - he's the man that shaped exactly what it is today. He brought us the athletes, the magazines, and the kind of tone that still reverberates throughout the bodybuilding industry even now. While many others have held his responsibilities and mantles since his passing in 2013 - there will forever now be new athletes who never had a chance to experience the presence of Joe Weider. That's why in this week's episode of Bodybuilding Chronicles, Shawn Ray shares a play by play of every single moment that led up to, and through, his relationship working with Joe Weider. In this epic first hand retelling of Weider's discovery of Shawn - get the most intimate and detailed understanding of Joe Weider possible. It will open your eyes on exactly how and why Joe Weider created and discovered some of the most legendary bodybuilders the world has ever seen... bodybuilders that will continue to be discussed and known for decades and decades past today.

Tip: The Surprising Truth About Negatives | T Nation

Experientially at least, those of us who've been training and studying for a long time can tell you that controlling the eccentric portion of a movement tends to be more important to hypertrophy. And when we talk about "controlling" the movement, we're not implying that it always has to be a slow lowering of the weight, just controlled.

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6 things you should never do before a workout:

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It's time to put the tradition of bad Valentine's Day gifts to bed. Here are the most thoughtful gifts every woman wants this #ValentinesDay :  @ftdflowers

Tip: Fix That Butt Wink! | T Nation

In a lot of cases it's not a mobility problem; it's actually a squat technique issue. If you're so focused on relaxing your hips in order to get a low squat, you're missing the point of correct bracing technique. Trying to reach a full depth squat without bracing properly is a recipe for disaster.

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Build a set of shoulders fit for a super hero:

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Fuel your muscles with these delicious, protein-packed soup recipes!

How to Lose Weight: Why Sleep Can Make You Fat

However when they cut back on sleep, the amount of fat lost was cut in half—even though they were on the same diet. What’s more, they felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. Overall, those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.

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HIIT Training For Strength Athletes: Do It Without Losing Gains But is there a way to use HIIT training to improve your fitness and your physique? #Bodybuildingcom #BuildYourBody Read more:

Mike O'Hearn Gets Knocked Out By Jessie Godderz ☠️

Have you ever wanted to punch Mike O'Hearn? Well Jessie Godderz did and yes knocked him out cold. This was hard to handle. You just want to get a good back workout in at the gym and have to put up with this. The gym is a place to workout not fight. the gym is a place to get in a great pump when doing back. Not a place that you should have to worry about getting knocked out and get into a fight whit Jessie Godderz. The extensor muscles are attached to back of the spine and enable standing and lifting objects. These muscles include the large paired muscles in the lower back, called erector spinae, which help hold up the spine, and gluteal muscles. if you like this video please check out my others by clicking the link Jessie Godderz. Jessie Godderz (born April 23, 1986) also known as Mr. Pec-Tacular is an American actor and professional wrestler best known for his time with Impact Wrestling where he was a former two-time TNA World Tag Team Champion with Robbie E as The BroMans. Like the bodybuilding greats before him, Arnold Schwarzenegger and Lou Ferrigno, Mike holds 4 Mr.

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Fall behind this weekend? Get back on track and re-energize your muscles with this 3-day, full-body workout plan:

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10 Best Moves for Mass: Pimp your muscle-building plan with these man-sized movements for beastly size!

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

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Casey Viator was arguably the greatest teenage bodybuilder ever:

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

Tip: Practice Hara Hachi Bu | T Nation

It takes your mind about 20 minutes to receive the signals from your stomach that you're full. So eliminating distractions will help you slow down, increase awareness, and eat until you're satisfied, not stuffed. It also helps to prevent you from random cookie binges by encouraging you to eat at set times and with others, rather than snacking mindlessly on whatever's within reach.

Tip: How to Look Good for the Ladies | T Nation

Even Frank Zane type physiques take last in a line up of far less muscled physiques when it comes to sex appeal. If your argument is that overly muscled guys are getting all the action at fitness expos I'd advise you to get out of the house once in a while. Grasp the very difficult idea that there are women existing outside of fitness. I know, it's crazy, but it's true. If you drop the name Jay Cutler around a female, she's more likely think you're talking about the quarterback, not the bodybuilder.

Let the Healing Begin!

REALLY EXCITED to be here and contribute to the community. I honestly think that the information exchanged in message boards is awesome, and a throw back to all those years I spent on them reading, learning, and writing. So many guys that are now top in the industry at what they do I go way back with on message boards. So to get my own forum here feels pretty amazing, and I am incredibly humbled to be a part of this.

Tip: Do You Need to Do Front Raises? | T Nation

In practical terms, you don't need to do exercises like dumbbell front raises if you've already been doing a few compound pressing exercises of different angles, especially exercises like incline presses and overhead presses.

The Truth About Nutrient Timing

10 Rules for Building Muscle Without Getting Fat - Biotest

Building muscle without getting fat isn't complicated, but many lifters search endlessly for the best new method or secret. The truth is, there's no secret. The right method or tip can help, but the real way to get bigger, stronger, and leaner lies in sound principles performed with ruthless consistency.

Men's Fitness on Twitter

Use new angles with these 6 routines from Men's Fitness to build rock-solid muscle definition while working every muscle group in your body.

Zach Even - Esh on Instagram: “It’s ON! Live QnA tonight #STRONGLife with @tosh.crookedbutterfly 👊👊🔨🔨 / 8 pm EST TONIGHT / Who is Brian Chontosh? “#Google me” & see you…”

Asia Monet Singing “I’m Going Down” by Mary J Blige

Asia Monet Singing “I’m Going Down” by Mary J Blige

Men's Fitness on Twitter

Baseball season is almost here—and these players are ripped and ready. See how these @MLB stars are looking heading into #SpringTraining . 

Enrique Aledius on Twitter

@MikeOHearn for your #strengthgainsprogram if on my power working set I don't get up to the required rep range on 2nd or 3rd set (only 3 reps instead of 6) do u say still keep weight & do the best u can OR lower weight & hit reps?

Mike Titan O'Hearn on Twitter

New YouTube video picking the right weight to work with !! Let’s make sure you’re Working smarter not harder

Dwayne Johnson on Twitter

Very happy to hear about this. One of the original ladies of GLOW. We worked a lot together and what a class act and trail blazer this woman is. Congratulations Ivory! Well deserved. #WWEHOF …

Shawn Ray VS Sergio Oliva jr.

Sahwn Ray and Sergio Oliva got into an argument about whether or not Classic Physique will become more popular than Men's Open Bodybuilding. Here is my take. *Interact with me on social media* -Instagram- @NicksStrengthPower -Facebook- @OfficialNickMiller -Twitter-@Dank_Nick -Website v v v v v REDCON1 10% OFF CODE: NICK10 ^ ^ ^ ^ ^ *Discount Codes* -Body Analyzer 1 Scale Discount Link- Use code "NickFit" for 60% off Body Analyzer -Tare Kitchen Scale Use code "power50" for 50% off Food Scale -AWESOME Bodybuilding style weight plate necklace- Use Code- NICK10 for 10% off the Necklace

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Who do you think ranks at the top of the @NBA in overall team value? Some of these might surprise you—and guess what? Every single #NBA franchise is worth at least $1 billion. 

Shawn Ray on Instagram: “Throwback Thursday Cover Shot! #oldshcool #tbt #bodybuilding #generationiron #shawnray #ifbbproleague #npc”

Roland Pankewich A Crash Course on Digestion & Gut Optimization For Muscle Gain

Our expert guest today is a Health Optimization Practitioner, Educator & Consultant for ATP Labs and host of Metabolic Mastery Radio, Roland Pankewich. Ben and Roland unpack the practical strategies you can use today to optimize muscle gains, reduce inflammation and drastically upgrade your gut health and metabolic function. For the full show notes, offers from our sponsors, and resources from the episode, head over to - 1:30 Breaking the mindset of calories = growth. Where to start with optimizing your gut and digestion. - 5:00 Where digestion begins and how to improve your digestion today. - 6:10 Ground beef v whole steaks? - 8:30 Large undigested protein particles left in your system. The negative effects. - 11:00 The benefits of fasting for bodybuilders. - 14:15 Low protein periods for decreasing inflammation. - 17:00 Essential amino acids for detoxification. - 20:24 Managing inflammation. - 24:10 The “Master switches” for optimizing your ability to build more muscle, burn fat and optimize health. - 31:15 The major problems with children’s nutrition in North America.

Dr. Hardt, Alpha Training, Train Your Brainwaves To Perform At A Peak Level in 7 Days

Physicist, psychologist, and psychophysiologist, with over forty years of research and clinical practice in neurofeedback brainwave enhancement, Dr. James V Hardt talks with Ben today on how we can use a 7 Day brain training program to learn how to control our brainwaves. For the full show notes, offers from our sponsors, and resources from the episode, head over to Time Stamps: 2:37 What is neurofeedback? The discovery of alpha waves. 4:00 Stop operating low productivity mode. 5:11 Achieving the benefits of 40 years of Zen meditation in 1 week with neurofeedback. 12:44 Green Berets using alpha training. 15:14 Children using neurofeedback for curing ADD. 18:45 Using alpha training to calm an overactive limbic system. 22:00 Children stuck in theta. 23:00 The brainwaves states explained, why you need more delta sleep. 24:48 The commonly unknown waking states of delta. 25:00 Mystical theta and drowsy theta brainwaves. 26:30 The akashic records and the secret behind Thomas Edison's 1000 patents. 34:01 Microdosing for achieving experience different brain waves.

Sleep Practices for Better Performance, Health, and Well-Being

Going to bed at approximately the same time each night aids the circadian rhythm. I personally experience better sleep when I consistently get to bed at the same time, typically resulting in waking just before my alarm goes off (set at eight hours) and feeling rested. Living in a household of three teenage girls means my sleep is regularly interrupted when they get home on weekends or loudly rummage for food in the kitchen at night. Grey noise is a worthy adjunct. I sometimes sleep with Bose noise-canceling headphones or a fan running to block out noise disturbances. This is why sleep apnea, when breathing stops multiple times at night, is so dangerous, due to the continuously disruptive nature of a person’s sleep.



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Happy birthday to Abigail Ratchford! Struggling through your Monday? Give yourself a boost and celebrate with these stunning shots of the model.

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3 exercises to build a wide back fast:

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