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TIME SENSITIVE: FEMALE POWERLIFTER OF THE YEAR & FREE BOOK

FEMALE POWERLIFTER OF THE YEAR & FREE BOOK

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

Become an action hero with Arnold Schwarzenegger in the hottest new game of modern war - Mobile Strike! Build a base, control the action, and test your elite troops against enemies on the battlefield!

3 Healthy Chicken-Wing Recipes

Everyone knows that, when it comes to chicken, wings are the best. Treat your palate by delving into these 3 unique varieties.

Building Bigger Biceps — A Five-Step Guide

What was once a weak point has become a strength of my physique. Whether you're doing 'curls for the girls' or to help your front double biceps pose, here are five things you need to know.

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Top News
1
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.

2
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.

3
The 30 Best Shoulder Exercises of All Time

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it's not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.

4
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.

5
10 Ways to Train Like a Legend

When you  sleep  you're in an anabolic (muscle-building) state that's optimal for growth. “Your ultimate goal would be a quality night’s sleep between seven and nine hours,” says Kenn. “If you have a full work day ahead of you before you go to the gym, I would highly recommend a minimum of seven hours of sleep,” he adds. Whether you train in the morning, at night, or both, be sure to get some z's.

6
The 2016 Starter's Guide Workout Program

As you progress, you can introduce machines to further isolate and overload the muscles and even to work around any nagging injuries you may have. But for now, stick with what’s written here. “When starting a new workout program, focusing on the fundamentals is key,” says Grinnell. “Pushing, pulling, and squatting heavy weight is what it’s all about. Throw in some arms, calves, and abdominal work with the right amount of cardio and you have a solid workout plan.”

7
FLEX 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

8
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.

9
T NATION on Twitter

The crazy-fast fat loss plan made just for lifters who want to retain muscle while dieting: https://goo.gl/LRRFVU  pic.twitter.com/1EBh3dPvVC

10
T NATION on Twitter

Two tricks to make the "fat man pull-up" into a real muscle builder: https://www.t-nation.com/training/tip-build-your-back-with-inverted-rows … pic.twitter.com/9mWBkNSU7x

11
T NATION on Twitter

Do thrusters! But make them shoulder, knee, and lower back friendly. Like this: https://www.t-nation.com/training/tip-do-landmine-thrusters-for-metcon … pic.twitter.com/S62f3gCYNE

12
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

13
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

14
T NATION on Twitter

This exercise combo is going to hurt. In other words, you'll love it: https://www.t-nation.com/training/tip-do-this-killer-exercise-for-lats-and-abs … pic.twitter.com/WakfoyVGOL

15
CutAndJackedShop.com - The Motivational Gym Shop

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

16
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.

17
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!

18
Kai Greene on Twitter

beautiful part about all of this is we are starting this together! @dynamikmuscle #ThoughtsBecomeThings #Mexico pic.twitter.com/g5RXapQpZc

19
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

20
How to Build Muscle: The Best Foods for Bulking Up Without Getting a Fat Belly

*We’ve excluded grains and vegetables from this list. Grains such as oats and wheat contain compounds that make them difficult to digest for many people and can cause stomach upset and bloating. However, if you feel you do fine on these foods, you're welcome to consume them in small doses, but make starches such as potatoes and rice your main carb sources. Green vegetables, on the other hand, should be consumed liberally, but because of their very low caloric value, aren't to be counted toward your daily calorie and macronutrient totals.

21
Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout

The process of adding muscle to your body is known as hypertrophy. For years people tried to separate hypertrophy into two different types: myofibrillar vs. sarcoplasmic. In the simplest sense, myofibrillar refers to increasing the size of your muscle fibers, whereas sarcoplasmic refers to an increase in the volume of fluid in your muscles. The latter is oftentimes known as “the pump” as it refers to the fluid in and around your muscles, which consists of water, minerals, and carbohydrates (glycogen).

22
Mr. Olympia LLC on Instagram: “@thedorianyates #MrOlympia #BodyBuilding @mr.olympiallc”

23
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.

24
T NATION on Twitter

4 things strongmen can teach you about kicking life's ass: https://www.t-nation.com/powerful-words/4-things-you-can-learn-from-strongmen … pic.twitter.com/ew63bGateF

25
Arnold's Advice to Beginning Bodybuilders

Ah, to be a beginner bodybuilder in 2016. First off, I want to congratulate you on deciding to pick up the iron and change your body. It will change your life, too. Second, I want you to know that there’s never been a better time to start weight training, no matter how old you are. There’s more information than ever on how to train and eat and more ways to become inspired. When I started out in the 1960s, I had nothing but this magazine and its pictures of Reg Park to guide me — and I guess you could say I turned out all right. Imagine what you can do with all of today’s resources at your disposal.

26
Phil Heath's Back Attack

You can’t have everything. That’s one thing bodybuilding teaches you—as if you didn’t already know. Phil Heath was gifted with many genetic advantages. But the one present the Gift didn’t get was broad clavicles. Therefore, by Mr. Olympia standards, he’s never going to have wide-screen lats. And yet in each of his five Olympia victories he’s schooled his toughest competition in the two rear shots, especially the crucial rear double biceps—the pose that shows the most. Heath does it with density, shape, and details—all those ridges and divots that draw your eyes away from the bigger canvases nearby. Three weeks before the 2015 Olympia, we journeyed to Armbrust Gym in suburban Denver to watch Heath blast back as he pursued his fifth straight Sandow. The workout—endured with the encouragement of his trainer, Hany Rambod—was a 30-set barrage, striking his back with a panoply of exercises, working all the angles. Set after set, rep after rep, the Gift furthered his quest to be his best and remain atop the bodybuilding universe.

27
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

28
Jackson vs.Wheeler

When Dexter Jackson won his fifth Arnold Classic on March 7, he broke a record he’d shared with his idol, Flex Wheeler. Though Dex is only four years younger than Flex, theirs is a tortoise-versus-hare race. Wheeler burst into the big league in 1993 with an Arnold Classic victory and runner-up finish at the Olympia, while Jackson, who made his pro debut in 1999, won his first Arnold in 2005 and the Olympia in 2008. Their careers overlapped—Wheeler beat Jackson seven times between ’99 and ’00, before the latter flipped the script in 2002—however, Flex peaked in the ’90s, while Dex did so in the ’00s.

29
4 Unconventional Interval Workouts to Torch Maximum Fat

Interval training burns fat, spares (or builds) muscle, and takes a fraction of the time of traditional cardio. These things we know. But what you might not know—what you might never have had beaten into your brain—is the fact that you don’t have to feel confined to a treadmill.

30
Eight Ways to Sneak in More Protein

Whether you time consumption or not, protein is an essential component of training. But the same old “chicken, beef or fish” can get boring. Try these eight unique ways to incorporate protein into your diet for bigger muscles, faster recovery, more energy, and improved training performance.

31
T NATION on Twitter

This time-saving combo will build your back, rear delts, and biceps. Here's how to do it: https://www.t-nation.com/training/tip-do-this-exercise-for-biceps-and-upper-back … pic.twitter.com/3PCXdn8SOj

32
Bodybuilding.com 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

33
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

34
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!

35
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 pic.twitter.com/oJzEPY7VmW

36
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…”

37
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.

38
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.

39
Kasich for America

Kasich for America

40
Timeline Photos - Official Muscular Development Magazine | Facebook

Official Muscular Development Magazine's Photos

41
Bodybuilding.com 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

42
Zach Even - Esh on Instagram: “Straight Gangsta!! HaHa!! #UndergroundStrengthGym #Edison 9 AM wrecking crew!! Love these guys! #UndergroundStrengthCoach #Manasquan…”

43
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

44
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

45
Max Vangeli 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

46
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…”

47
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 pic.twitter.com/WXL9Bvczmi

48
T Nation on Instagram: “T-Nation.com #tnation #tnationmeme #jimwendler #training #workout #benchpress #squat #deadlift #press #gym #strength”

49
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 pic.twitter.com/WXL9Bvczmi

50
Kasich for America

Kasich for America

51 Mike Titan O'Hearn on Twitter
52 Ronnie Coleman Pre Surgery Interview | V Log
53 7 Ways to Make Your Workouts Harder
54 6 Things Experienced Lifters Do Every Day
55 5 Ways To Avoid Injury
56 7 Best Moves for Getting Wide on the Sides
57 Salmon Burgers
58 7 Power Breakfasts to Power Your Workout
59 T NATION on Twitter
60 4 Power Moves You Need to Do
61 10 Worst Bench Press Mistakes
62 T NATION on Twitter
63 6 Weighted Abs Exercises for a Shredded Stomach
64 Survival Plan
65 9 Most Underrated Chest Training Tips
66 Mark Dugdale on Twitter
67 10 Misconceptions About Getting Stronger Trainers Hate
68 Rest-Pause Training for Growth
69 Strength Coach = ALL HEART or Nothing
70 Blow Up Your Bench for a Massive Chest
71 Pauline Nordin on Instagram: “#Repost @fitnessrxwomen ・・・ You got this!! 💪 #FitnessRxWomenThinkPositive #motivation #noexcuse”
72 The Best Exercises to Address Muscle Imbalances
73 Pauline Nordin on Instagram: “My promise every year is to rest more and I kind of always debate myself out of it. But today I made it. I stretched and stretched and did…”
74 A Forgotten Gem
75 MuscleTech NITRO-TECH Ripped at Bodybuilding.com
76 50 Core Exercises That Use a Ball
77 5 Tips to Working Out with a Weak Back
78 T NATION on Twitter
79 6 Reasons Why You Had a Crappy Workout
80 Chest, Shoulder & Triceps
81 Men's Fitness on Twitter
82 The Top 12 Meatless Options for Maximum Protein
83 5 Easy Steps to Drop Body Fat
84 Ronnie Coleman on Instagram: “Sitting here in my hospital room with my boy Cory watching the Super Bowl and getting ready to eat dinner or meal #3. Just hoping for a…”
85 15 Things She Wants You to Do for Her in Bed
86 WWE Diva Summer Rae
87 The Slam Ball Workout for Maximum Muscle Power
88 The 8 Best Foods for Total Body Strength
89 Zach Even - Esh on Instagram: “Snapped this amazing pic of #BocaRaton inlet, reminds me of home, #Manasquan inlet. #NoFilter #Surfing #UndergroundStrengthGym…”
90 Diet Works! on Twitter
91 The Body Cleanse: Does Juicing Really Work?
92 T NATION on Twitter
93 Workouts That Make You Better at Everything