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Old-School Ass Kicker: Mr. T Still Pities Fools

The 80s icon spoke about his training, hair and why Clubber Lang lost to Rocky.

Dynamik Muscle

BUY NOW > Scientifically Engineered Pumps Enter the gym and experience Gamma-ray; the fastest working,...

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Sagittarius Horoscope for Friday, February 5, 2016

Friday, February 5, 2016 - Although you may be uncharacteristically self-critical now, people are much more willing to forgive your shortcomings than you are. The conjunction of beautiful Venus and powerful Pluto emphasizes the cluster of four planets working their magic in your 2nd House of Self-Esteem. However, the cosmos can magnify your negative feelings, forcing you to acknowledge your shadow. Shining the light of your awareness wherever conversations lead you today will help put things back into proper perspective.

Poston Strong: Operation 16

Muscle & Fitness teamed up with Jason Poston , IFBB Pro, ProSupps Athlete and 3-time Olympia Physique Top 3 Competitor, to create a total body program designed to help you put on quality muscle while leaning out. The workout and supplement regimen—called POSTON STRONG: OPERATION 16—will make 2016 your strongest year ever. Follow as Poston takes you step-by-step through each workout of this three-phase program.

The Pullup-Pushup Workout

The only caveat to high-frequency training is the risk of overuse injuries, but you can avoid those by changing up your exercises so you don’t recruit the same muscles the same way every time. That’s why each of the workouts on these pages pairs up a different variation of the pullup and pushup.

5 Worst Things to Do to Build Bigger Shoulders

If there is one muscle group that can truly set you apart from the rest of the pack it is the shoulders. Why do I say that? Well, because the delts live in three-dimensions, with heads in the front, sides and back. Onlookers can see just how developed your shoulders are no matter where around you they are standing. In addition, big, thick, and wide delts are not only noticeable when in a tank top or topless, but also when wearing a dress shirt, sweater and even a suit. In other words, no other muscle screams, “I lift hard and heavy” like the shoulders do.

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

Diets that cause muscle loss are outdated and dumb. Here's one made for lifters:  Free book.

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

Underground Strength Coach Certification

I Only work with Coaches who have honesty and integrity. Move forward ONLY if you fit this criteria. Underground Strength Coach is more than just a certification. We are an organization, an association of Strength Coaches, a family of Coaches who “live the code”, giving others our absolute best services with quality, honesty and integrity. If you can not live by our “USC Code of Ethics” you are NOT welcome to attend our certification and become part of The USC Organization.

5 Super Bowl Snacks You Won't Be Ashamed to Serve

Super Bowl Sunday often means eating a super-large bowl of junk. Here are 5 recipes to include this year that give the flavors you want and none of the questionable ingredients you don't!

11 - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

Join Govs Arnold Schwarzenegger and John Kasich for a Live Tele-Town Hall

Fill out the form below to sign-up for a tele-town hall event with Gov. Arnold Schwarzenegger and Gov. John Kasich on Feb. 5th at 8:15pm ET.

13 (@cutandjacked) • Instagram photos and videos

Intermittent Fasting: Everything You Need To Know

Intermittent fasting may improve fat loss and allow you to eat more cheat foods than a traditional diet, but how do you do it, and how does it work? Jim Stoppani, PhD, has your answers!

T NATION on Twitter

This movement combines two great pec builders into one tough exercise. Check it out: …

5 Rookie Mistakes in the Gym

The hardest step is to make the decision to get in shape. Don't make these missteps when you hit the gym.

Flex Lewis™ on Instagram: “The #ProjectFlex tour episode is live on #Periscope. I give a tour of the #FlexLewis HQ and answer some fan questions. Follow me on…”

The Four-Move Workout for Your Lower Abs

If we were to do a poll and ask men what the hardest body part to train is, we're confident most would say their lower abs. No one wants a pooch, and though there are tips and tricks for removing the stubborn excess bodyfat, you need a workout that'll complement those efforts. This is that workout. Below are four moves that should do the trick of polishing off your six-pack. Take 30 seconds of rest between exercises and repeat for 2 to 3 sets.

Does Eating Late at Night Make You Fat?

Check out this list of the biggest diet misconceptions in the nation today, according to Lisa Mallonee, a Texas A&M Health Science Center registered dietician. Odds are you’ve bought into one of these in the past, or you’re currently adhering to their rules and restrictions.

Kasich for America

Kasich for America

Zach Even - Esh on Instagram: “I've probably done over 100 podcast interviews but @powerathletehq knows how to fire me up to unleash some hard hitting #TRUTH! / #Repost…”

Mike Titan O'Hearn on Twitter

With every rep, it's not about what will build, it's how we will be remembered #Titan #HeMan

T Nation on Instagram: “ #tnation #tnationmeme #jimwendler #training #workout #benchpress #squat #deadlift #press #gym #strength”

Mike Titan O'Hearn on Twitter

I want to thank all the fans and the incredible support. No go on #HeMan but I will keep working.To much fun to stop

Kasich for America

Kasich for America

Mike Titan O'Hearn on Twitter

Progress always involves risks. You can't steal second base with your foot on first. #mikeohearn #motivation

Ronnie Coleman Pre Surgery Interview | V Log

I filmed this interview and message to my fans the night before my most recent surgery. I have the greatest family, friends and fans in the whole world and I want to thank everyone for their continued support and blessings. I'll heal up and be fine in no time. AINT NOTHIN TO IT BUT TO DO IT! Sign up here to hear all "Yeah Buddy" News first: Follow me: Get all of my products here Check out the rest of my videos - Subscribe to receive new videos in your feed -

Mr. Olympia LLC on Instagram: “#MrOlympia #BodyBuilding #Fitness @mr.olympiallc”

6 Weighted Abs Exercises for a Shredded Stomach

That being said, proper exercise is a critical component to improve overall health, performance and aesthetics. In order to have a strong core and build a little muscle, you need to work the rectus abdominus (think 6-pack muscle) regularly. Just like any muscle group, once you remove the fat, you want the muscles to pop. By using weight during abdominal exercises, you will increase muscle and improve its appearance. Not to mention, getting a stronger abdominal area will help you during your lifts and other athletic events.

8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

A Forgotten Gem

Lie across a bench with your shoulders resting on the bench top and your feet flat on the floor. Grab a dumbbell and hoist it to arms’ length above your head, with both hands pressed against the underside of the inside plate. Then, with just a slight bend to the elbows and keeping the arms rigid, lower the dumbbell slowly behind your head toward the floor. As you lower the dumbbell, try to drop your hips a little toward the floor to increase the stretch. Once you have lowered the dumbbell as far as possible and achieved maximum stretch, return through the same arc to the starting position (dumbbell straight above the chest) to commence the next rep.

5 Easy Steps to Drop Body Fat

Everybody always says, ‘a calorie is a calorie, but that may not be entirely true. Protein has a thermal effect because the body burns calories just to digest protein unlike fat, which gets stored real quickly if you take in too much.” Try crafting a plan in which you'’re getting roughly 55% of your total calories from carbohydrates, 40% from protein and 5% from fat. When choosing carbs, avoid those that rate high on the glycemic index and in turn raise your blood-sugar levels. When your insulin levels spike, you essentially can't burn fat because your body is in a state of storage. Stay away from quick-acting carbs unless you're getting them immediately after you work out.

The 7 Steps of Cyclical Bulking

Gaining mass is the ultimate way to get muscle, it became a focus at some point in your lifting career. You jumped on a bulk and gained a ton of weight . The problem: most of the weight you put on was not muscle, it was fat. You want to add lean, dense muscle tissue to your physique, not undated fat. A drawback for when we are in a caloric surplus is that our bodies can only make a certain amount of muscle per day. Muscle takes time to build, the longer we are in a surplus the better the chance will be that we will add fat to our frame instead of muscle. Cyclical bulking might be the answer.

The 30 Best Back Exercises of All Time

If you're working out for the sake of looking good (and what guy isn't?), then you're probably aiming to build that signature "V-taper"—a big, broad back that makes you look powerful and even more dominant. To build that deep V, you'll need to focus on building the key muscles of your back: the deltoids, lats, and obliques.

6 Tips for a Better Deadlift

During my barbell deadlifts , I tuck my chin at the lockout. I actually want to keep my head in a more “neutral” position and have it follow the angle of my torso.  As your torso comes up, so should your head. I typically say, “ take your head with you". This means when I hit the lockout, I should be looking straight ahead.

Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

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.

Healthy Eating: Cut the Bull When it Comes to Protein

Just know that a well-rounded, plant-based diet rich in fruits, vegetables, nuts, and whole grains can easily provide all the protein your body needs to build muscle. More important, according to numerous studies, including the landmark Adventist Health Study-2, people who eat a plant-based diet live longer, healthier lives. They have fewer cases of cancer, heart disease, type-2 diabetes, and are less likely to be overweight. And if your carbon footprint is important to you, you’ll leave a smaller one of those, too.

8 Worst Things You Can Do to Build a Bigger Back

Whether your goal is to be a 250 lb. freak or 185 lb. sculpture, all of us who lift want to develop a V-shaped back with enough bumps and lumps to match the Rocky Mountains. However, this is no easy task, as the musculature of the back is quite complex and often hard to feel while lifting. It’s quite common to hear fellow trainees complain that when they try and work their lats, they manifest a better pump in the forearms and biceps, which does little to stimulate back growth.

The 5 Worst Things to Do if You Want to Build Stronger Legs

If you want strong legs, it goes without saying that you can’t skip leg day. But what if you hit legs religiously every week and you still can’t gain strength in the lower body? Here are five big mistakes people make when trying to achieve strong legs. Make sure you are not doing any of them.

5 Ways to Work Out Without Weights

For instance, perform wide-grip pullups to just shy of failure. Immediately bring your grip in and turn your palms to face you so you’re doing a chinup. Do as many chinups as you can and then bring your hands in even closer so you’re doing a close-grip chinup with hands nearly touching. On pushups, you could start with your hands touching (a diamond pushup) and then move them out to shoulder width. When you can’t do any more reps like that, place your hands on a bench or seat so your body is at an incline—a much easier position to do pushups in. Rep out to failure.

Machines for Mass

MACHINE TIP : It’s not about speed; it’s about going at a pace at which you can feel the muscle fibers contracting. You don’t want to think about lifting the weight, but guiding it along a path that works your upper chest. This isn’t about just pushing the weight; it’s about squeezing.

Badass Workout of the Week: The Pec Punisher

4. Incline Dumbbell Fly: Multiple positioning with no rest between sets. Start with the bench at its lowest incline and perform a set of 15 reps with about 80 percent of your max weight for that rep range, then immediately get up and raise the bench one notch and get back to performing 15 reps again. This is to be repeated until you are one notch away from 90 degrees with the only rest period being while you change the height of the bench. On completion of a set with the highest incline, you are to immediately make the bench flat and go to total failure.

7 Muscle-Building Super Bowl Eats

Coming in behind Thanksgiving, Super Bowl Sunday is the second largest food consumption day of the year. While yelling at the TV, you can easily ingest more than 1,500 calories within a three-hour time frame! As a country, we consume around 11 million pounds of potato chips, eight million pounds of tortilla chips, and almost one billion chicken wings. A recent study coming out of Cornell University followed grocery-shopping routines of 200 or more households in New York for over seven months. The results are jaw-dropping. During the week of the Super Bowl, the amount of calories per serving one household buys adds up to more than 6,000 calories. That’s more calories than what is purchased for Thanksgiving. And the study also noted that the second unhealthiest week of the year is the one before the Super Bowl — totaling 5,500 calories per serving for each household. At that point you’re not just a die-hard fan but also a die-hard planner.

Do You Believe in Lindy?

Strong. The word had new meaning now. For years I’ve seen how building physical strength can help improve mental and emotional strength. I’ve even documented how lifting weights changed my entire life, saved me from injury and doubt, and served as a beacon of hope for so many people in the darkest of times.

Shoulder and Back Attack

Wilmore’s back training focuses mainly on movements for thickness, since he feels he has more than enough width at this point. “Early in my training, I did plenty of chins and wide-grip lat pulldowns,” Wilmore remembers. “I still do those movements, but they take second billing to free-weight rowing exercises. The more mass and thickness you have in your back, the deeper the separation and detail once you diet down. That adds a three-dimensional quality to it.”

6 Spicy Recipes To Help Burn More Fat

Burn more fat and stay warm this winter with recipes that bring the heat.

9 Tricks to Gain Mass Without Getting Fat

We know—this is the advice you always hear and never want to take. But hear us out: Even if you ingest the proper post-workout protein , hitting happy hour after the gym hampers your muscle protein synthesis—how much muscle is being built to repair exercise damage—according to a 2014 study in PLos ONE . Then there’s the fact that it'll take you longer to get back at it (not even including the hangover), as recovery from delayed-onset muscle soreness is slowed by booze, says a 2012 New Zealand study . To top it off: “Since men are prone to store fat around the gut and near major organs, and alcohol consumption is also associated with increased fat storage in this area, it’s wise for them to lay off the booze when trying to see progress,” says Franci Cohen , personal trainer, certified nutritionist, exercise physiologist, and founder of Fuel Fitness in Brooklyn. 

The Most Difficult Exercises for Short Guys

If you're a shorter athlete (5'5" and below), you can easily play up your strengths by performing The Short-Man Workout , which consists of exercises that you'll naturally excel at, given your more compact frame. If you're taller, the moves in The Tall-Man Workout will come naturally to you. But, focusing on your weaknesses is what will really help you blast plateus. What's more, like with any training regimen, switching up your routine is a fundamental factor to successfully reaching your fitness goals. So, we compiled five of the most difficult exercises for shorter men, courtesy of David Otey, Fitness Manager at Equinox in New York City, and C.S.C.S., that a shorter dude should focus on in his training regimen. (Don't worry: There are many exercises that tall guys struggle with due to their larger stature—stay tuned to for the story, coming soon.) 

Lose Weight and Get Ripped with Cheat Meals

Your stomach is rumbling and making weird noises — yes you are hungry and that’s the work of ghrelin right there. This hunger hormone is made and released by the stomach and stimulates your appetite. But how is it controlled? The answer is simple: food regulates ghrelin levels. Levels of the hormone are high before eating and when you’re seriously dropping calories. When you get hit with the hunger pangs, that’s when you know it’s time to eat. Also, you may have read somewhere that high ghrelin levels stimulate the release of human growth hormone (HGH) from the pituitary gland. The fountain of youth hormone helps to burn fat and build muscle — it sounds like a win-win during cutting season. But what you don’t know is that high ghrelin levels promote the storage of fat in the abdominal area—getting a shredded six-pack will be hard. That’s why a cheat meal is a necessity; you’ll reduce your constant hunger and cravings while preventing a "beer belly."

51 20 Tips to Shed Body Fat for Good
52 The 3 Best Plyo Moves to Get a Bigger Bench Press
53 The Results of Overtraining
54 10 Tricks for Bigger, Healthier Shoulders
55 5 Reasons Your Deadlift Sucks
56 Build Up Your Front Delts
57 Build Bigger Shoulders with the Landmine Lateral Raise
58 6 Ways to Make Your Chest Workout Harder
59 Bilateral vs. Unilateral Training
60 5 Tips for a Deeper Squat
61 40 Laws Of Lean
62 Mixing Rep Ranges For Greater Gains
63 The Best Low-Carb Bread Recipe
64 The Titan of the Fitness World Says He's All Natural
65 iSatori Bio-Gro at
66 25 Ways to Get Yourself Bigger
67 7 Reasons You Need HIIT
68 The Bare Truth
69 Once And For All: How Much Protein for Mass Gains?
70 7 Training Rules You Shouldn't Break
71 7 Popular Lifts You Can Live Without
72 T NATION on Twitter
73 Broaden Your Chest
74 Big Meals vs. Small Snacks: What's Best for You?
75 Chest and Back: Mini Circuit Hell
76 5 Health Benefits of Flavonoid-Rich Foods
77 T NATION on Twitter
78 Biotest on Twitter
79 Diet & Cardio eBooks
80 Higher Biceps, Sweeping Triceps Workout
81 True GRIT Test Booster at
82 3 Health Benefits of Sunflower Seeds
83 8 At-Home Workouts to Lose Weight and Build Muscle
84 Natural Depression Treatments Infographic
85 Getting Beefy with Beef Protein
86 Leigh Brandt on Instagram: “#Repost @mikeohearn ・・・ The Titan Tour 2016 is revving up with major guest posing appearances and Titan Workshops! The first Guest posing…”
87 Tood Abrams on Instagram: “4:30am Saturday and another all out LEG DAY assault... Headphones on, music up, strong mind, focus and BS tuned out - NO excuses accepted..…”
88 Hack Squat Extended Set 2.6.16
89 on Twitter
90 Shawn Ray on Instagram: “"Happiness lies in the joy of achievement and the thrill of creative effort." - Franklin D. Roosevelt #summerinwinter #californialove…”
91 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on iTunes
92 @therock on Instagram: “Between my mug, quotes & my warrior mana ink there's thousands of amazing tats like this. Cool & crazy. I'm grateful. Love you back.…”