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Thrash Your Chest With Frank

After pushing himself to the limit for competitive glory, Frank McGrath launched his offseason with a chest workout as classic as the gym he performed it in. Get ready to feel like a bodybuilder.

WATCH: Table Talk — Finding Solutions to Deadlift Weaknesses

Leverages will influence your ideal deadlift stance, but that's only one small part of finding your weakness is.

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1
Sagittarius Horoscope for Friday, March 11, 2016

Friday, March 11, 2016 - It's more than likely that you recently devoted your energy to pursuing pleasure instead of getting your work done. It's time to pay the piper by catching up on your chores today, even if that means turning down a leisurely lunch or an evening out with your friends. However, attempting to do everything at once only creates more complications. The most straightforward route to success is traveled by prioritizing your tasks now and then attacking them in order, one after another, until you are finished. A goal without a plan is just a wish.

2
9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

3
Arnold Schwarzenegger's 12 Rules for Success

HE KNEW A STRONG AND KNOWLEDGEABLE PARTNER COULD ASSIST AND MOTIVATE HIM. SO HE TEAMED WITH POWERHOUSE FRANCO COLUMBU FOR WORKOUTS. ARNOLD LATER APPLIED THIS SUCCESS SECRET TO BUSINESS.

4
Here’s What the "Ideal Male Body" Looks Like in 19 Countries Around the World

The U.K.-based Internet medical service Superdrug Online Doctor (weird name, we know) commissioned graphic designers from 19 countries around the world to Photoshop one image of a man to reflect what the designers imagined would reflect their country’s preferences. (The project drew inspiration from journalist Esther Honig’s 2014 " Before and After " series, in which she asked 25 designers around the world to retouch her photo according to local beauty standards.)

5
5 Rules for Gaining Mass

If you'’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It'’s tempting to think that'’s all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls. That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification -- no pump to keep you motivated. Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set.

6
7 Winning Strategies for Growth

Backstage after bodybuilding contests, some competitors from second to last have ready excuses for their performances. These range from illness and injury to incompetent judges to “a freak of nature” victor — any of which may or may not be true. Meanwhile, some accept all blame for their fate — whether or not they deserve it — and are already strategizing what they’ll do different next time. Invariably, the latter make the greatest improvements, while those who always have an excuse for losing almost always have cause to use it.You can either be reactive or proactive. When you’re reactive, you blame outside circumstances and other people for obstacles or failures. By inference, there was nothing you could’ve done differently. When you’re proactive, you take responsibility for everything in your life and, because you’ve assumed control, you can anticipate difficulties, then devise a plan and take actions for overcoming any circumstance.

7
The 21-Day Shred: Chest & Triceps, Day 9

Day nine is a traditional bodybuilding split routine that focuses on developing the chest then the triceps in a primary to secondary fashion. MEN'S FITNESS digital director Mike Simone demonstrates the execution of the workout.

8
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.”

9
The Classic Physique Debate

Bodybuilding is both a sport and an art, but that only begins to explain the tension. First, it’s the most subjective of all athletic contests. Which physique is ideal? Do you favor more mass or better proportions? Monster quads or a greater flow to the whole? And as art, styles clash, as if a lifelike sculpture by Michelangelo is next to an abstract painting by Picasso. Is bodybuilding foremost about the pursuit of harmonious refinements or the avant-garde urge to shock? On one side is Team Aesthetic, on the other is Team Freaky. And somewhere in the middle are men, like five-time Mr. Olympia Phil Heath, who combine elements of both. The debate has only grown with the creation of the classic physique division, which launches this year. How did we get here? Where are we headed? And what exactly is classic?

10
7 Curls for Bigger Biceps

To develop an impressive set of biceps you need to target the muscles from every angle. That’s right, we said muscles. The biceps brachii (long and short heads), as well as the medial head and brachioradialis (forearm) must all receive some (tough and exhausting) love in order for you to achieve attention-grabbing guns. How do you do that? With proper exercise selection and rotation, and consistently altering things like rep speed, weights used, and sets completed.

11
The 8 Worst Things a Beginner Can Do in the Gym

While bodybuilding is not as complex as rocket science or brain surgery, the process of building muscle, gaining strength and losing fat still takes a tremendous amount of knowledge, as well as hard work. It is vital that beginners have the right information from the start so that their journey with exercise provides maximum results, without injury, distress or too much time wasted. Although your program will evolve as time passes, much of what you learn, and put to use from the start, will create a solid foundation that will serve you throughout all of your years in the gym.

12
Jay Cutler

IMPORTANT INFORMATION! This is the only official website of Jay Cutler. Other websites which may purport to be the website of Jay Cutler are not approved by Jay Cutler and such websites must be considered established with a fraudulent intent. Please do not use any of such possible websites and Jay Cutler and his companies and his brands have no liability for any losses or damages whatsoever you may incur if you visit such other and unofficial websites.

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
6 Ways to Make Your Chest Workout Harder

There’s nothing wrong with wanting to put up big numbers on the bench press. After all, we have yet to see tiny pecs on a dude who can bench 400 pounds. But whether your goal is to build a bigger bench or simply develop a rock-solid and symmetrical chest, you don't have to keep stacking on the iron. In fact, the best route to achieving your goals might mean exploring all the exercises that contribute to continuous strength and muscle growth.

15
T NATION on Twitter

Lose all the fat, keep all the muscle. The strict plan that does the job: https://goo.gl/LRRFVU  (Free download) pic.twitter.com/gSySTIAS12

16
Challenging the Belly Fat Hypothesis

This article is about drawing the line in the search for honest reporting on weight gain, fat loss, and the growing concern about “belly fat.” It was originally scheduled to be published on a mainstream media site. But one editorial request for clarity turned into another for additional research, turned into a game with one agenda: no desire to post an article that clearly opposes a vested interest in a popular book.

17
Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

18
Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

19
T NATION on Twitter

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20
Shawn Ray on Instagram: “#powerhousegym #bodybuilding #training #fitness #Physique #shawnray #ifbb #npc #mrolympia #halloffame”

21
T NATION on Twitter

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22
T NATION on Twitter

Use this chin-up workout to make your back muscles burn and grow: https://www.t-nation.com/training/tip-build-that-back-with-21s … pic.twitter.com/DVnQMmXmyW

23
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

24
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

25
T NATION on Twitter

Bike sprints for leg size? Hey, works for this guy. The workout: https://www.t-nation.com/training/tip-do-bike-sprints-for-quads … pic.twitter.com/Gi2guOS2Gp

26
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

27
T NATION on Twitter

If your delts aren't growing, key-in on the medial head. Use this: https://www.t-nation.com/training/tip-use-bands-for-lateral-raises … pic.twitter.com/6lWdCSUy5g

28
Hidetada Yamagishi 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

29
5 Comfort-Food Flips That Will Transform Fat Bombs Into Muscle-Building Meals

Well, prepare your taste buds for the surprise of a lifetime, because we’ve come up with recipes that do the impossible: combine solid nutrition with real, decadent indulgence. We’re talking gooey mac and cheese, crispy fish-and-chips, downright sweet brownies—all just slightly modified so you can enjoy the flavors you crave without the pounds that usually come with them. Trust us, even a health food junkie will find these dishes delectable.

30
Brian DeFiebre 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

31
CutAndJackedShop.com - The Motivational Gym Shop

Our newest addition to our collection! Check out our new necklace and keyring representing the following motivational quote: "There will be pain. There will be suffering. But where others fall......

32
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

33
Intense Shoulder Workout | 30 Days Out | Day 12

Yesterday, you lit up your legs. Today, you move up the chain and smoke your shoulders. Check out the daily video and get ready for another intense workout! Get Craig's Full Program Here | http://bbcom.me/1pC6w19 Craig's Recommended Supplements | http://bbcom.me/1pC6xC4 My goal for day 14, which is right around the corner, is to be under 220 pounds. I've got a lot of work to do in the next few days, and I don't like to leave anything to chance. I might have to pick up a little extra cardio. We'll see how things shake out. Do you have a goal for the half-way point of this program? What is it? Do you think you're on track to get there? If you're not quite where you want to be, what are your plans to get there? You do what you have to do on this program; there are no excuses. Give yourself every advantage. About 20 minutes before I hit the gym, I usually mix BCAAs with an actual pre-workout supplement. The BCAAs help me with endurance and help me feel less sore. The pre-workout supplement will provide me with energy and focus as I get into the gym. The video you're about to watch is very near to my heart.

34
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

35
Bodybuilding.com on Twitter

RT & ENTER! Orders over $49 qualify to win 1/100 custom @Cellucor balls! #MarchMadness http://bbcom.me/1SMOoNB  pic.twitter.com/Hzc1PIR9RR

36
Joe DeFranco's Industrial Strength Show [Promo video]

Joe DeFranco's Industrial Strength Show [Promo video]

37
I'm Hungry All The Time! | Transformed | Day 66

Don't let hunger—or its grumpy older brother, hanger—stand in the way of you and your goals. Calm that stomach grumbling with these easy tips! Get the Full Transformed Training Program | http://bbcom.me/1TIBQYv Fat Blast Transformation Stack | http://bbcom.me/1TIC7ea Congrats, you're officially—well, sort of officially—in the final stretch of the Transformed program! You're doing great and keeping up with the training, but we know that doesn't always mean your cravings are throwing up the white flag. Charlotte Oldbury has been there! Today, she gives some tips for dealing with the transformation journey and coming out on top. ABOUT DYMATIZE Dymatize Nutrition was founded in 1994 and has grown into an industry leader, supplying the highest quality nutritional supplements to millions of fitness enthusiasts and athletes around the world! Dymatize is a world-renowned company spanning across 50+ countries. Producing the safest, best quality, and most efficacious products is extremely important to us. In fact, one way we ensure that quality is by quarantining every raw ingredient and finished product for 3 days while our in-house quality control lab tests for potency and purity multiple times.

38
Bodybuilding at the MI40 Gym Tampa With Ben Pakulski

http://www.mi40nation.com/mi40-muscle... - Bodybuilding at the MI40 Gym Tampa With Ben Pakulski. Come train with me and the MI40 crew in Tampa, check out the new dates for registration. They are filling up quickly! http://www.mi40nation.com/mi40-muscle... If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

39
Kai Greene's Incredible 2016 Arnold Classic Routine

Kai Greene showed off his monster physique in a dazzling routine performed at the 2016 Arnold Classic . Since the video's upload, it's gained major traction over social media. The originality of the routine and Greene's impeccable physique have the internet's bodybuilding fandom buzzing with conversation and excitement-- leading to millions of views across social media channels.

40
13 Ways to Improve Your Deadlift, Fast! | T Nation

The deadlift is just as much a pushing exercise as it is a pulling exercise. You need to think about pushing the barbell away from the floor by putting as much force into the ground as possible. A common cue is "try to make a heel print in the floor," and it works like magic. Not, like, you know, Gandalf defeating the Eye of Saruman magic, but more so like, "Holy shit, I just lifted 20 more pounds than usual" magic. This will be a little trickier for those who pull sumo style compared to those who pull conventional, but it's still a good idea for both.

41
T NATION on Twitter

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42
T NATION on Twitter

There are many good reasons to do kettlebell swings, but this one may surprise you: https://www.t-nation.com/training/pull-ups-vs-chin-ups … pic.twitter.com/K7ctEQzOGi

43
THE GREATEST MOTIVATIONAL VIDEO EVER CREATED.

Most Motivational Video Ever Created - Les Brown Eric Thomas More Was Never Enough Morgan Freeman

44
Blow Up Your Bench for a Massive Chest

Almost anyone who has stepped foot inside a gym has made the bench priority one at some point. After all, a big bench equals a big chest. And who doesn’t want a massive chest that’s the envy of all? So why has an exercise that was once an, ahem , benchmark for strength and size been kicked to the curb like yesterday’s outdated software? Most people will tell you that they steer clear of it for fear of a torn pec or rotator cuff injury. That’s too bad, because the bench press is still the big daddy of upper-body exercises — as long as it’s done the right way. That’s where we come in. On the following pages, you’ll find a step-by-step guide to performing this exercise for both monster chest growth and a jaw-dropping retort to the inevitable — and annoying — question, how much do you bench?

45
Ask The Supplement Guru: Is Organic Whey Protein Worth The Money?

Don't get sucked into this trap and waste your money on organic whey protein. A high-quality whey protein isn't going to contain any contaminants, and if you are at all concerned with what could be in your whey, stick with a whey protein isolate, as it contains the lowest possible amount of hormones, antibiotics, or pesticides.

46
How Much Can a Pre-Workout Supplement Help?

Supplements can certainly help push the payoff from all the hours you log at the gym to the next level, but taking 10 different pills is too much for some to tackle. Luckily, new research shows a single, multi-ingredient pre-workout supplement (MIPS) may help boost performance during your next strength session .

47
7 Muscle-Building Smoothie Recipes

It’s time to rewrite the rules. We racked our imaginations—and test-drank the results—and came up with more exotic, flavorful, and visually appealing options that offer nutrition that’s equal to or even greater than the standard-issue muscle shakes out there. Better yet, each takes only five minutes or less to make. See the recipes that follow and our instructions on when to blend them for the best results, and start mixing up shakes you and your muscles will both look forward to.

48
Gabe Cortez Trains Back at ...destination DALLAS TEXAS

Middle weight Gabe Cortez will be a front runner for winning his class at the USA's this year no doubt. Check out his back training here. Get your GASP & Better Bodies Gear at http://bit.ly/gaspbbstore

49
6 Sex Performance Problems Fixed at the Gym

Sadly, satisfaction isn’t a guarantee when you have sex in the real world. That means if you’re looking for an encore performance or a recurring role as a sex partner or friend with benefits, you need to earn your spot on the roster. In other words, you need to be on your A game. So if one of these seven sex-related issues has, uh, popped up in the past, try implementing the corresponding remedy so it doesn’t happen in the future.

50
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

51 6 Cooking Mistakes That Could Kill You
52 12 Ways to Build Muscle Faster
53 Instagram photo by Kevin Levrone • Mar 11, 2016 at 8:54pm UTC
54 Biotest on Twitter
55 Layne Norton, PhD on Twitter
56 5 Style Problems Caused by Muscles
57 In Defense of Machines
58 Shawn Ray on Instagram: “One week away from Arnold Classic Australia! I'm looking forward to MCing the Amateurs once again for my good friend & promoter, Tony…”
59 Train Like a Champion
60 Rich Gaspari on Twitter
61 Kyung Won Kang Winner Interview
62 8 Best Cable Exercises for a Big Back
63 Phil Heath on Instagram: “#MostMuscularMondays baby! Pic from my guest posing at the #PhilHeathProAm. Gotta go train today and get some more #ComicBookRoundness.…”
64 Jim DeLantey on Instagram: “Hanging with the TITAN and @tikadukic Happy to keep his car shined and yes, that's his pic on the wall of the Mecca #muscle #mecca…”
65 Ronnie Coleman | Aint Nothin But A Peanut Butter Flavor Protein
66 Danny Cornell on Twitter
67 Bobby Vaziri on Twitter
68 Teamalldayeveryday on Instagram: “#IFBBOrlandopro #NPCSouthernUSA #ClassicPhysique #MensPhysique #Instafit #Fitfam #Fitcouple #Aesthetics #Beastmode #Physique…”
69 Vivien olah on Twitter
70 Workout for Arms, Abs, & Calves | 30 Days Out | Day 13
71 YEAH BUDDY is here | Win 1 of 50 bottles
72 Anderson Ramos on Twitter
73 10 Ways to Burn 1,000 Calories and Not Even Realize It
74 Leg Press Drop Set 3.12.16
75 Kai Greene on Twitter
76 Scot Andrew Pitzer on Twitter
77 Rich Gaspari on Twitter
78 Matt Lehr on Twitter
79 Keith Kraker, RDN on Twitter
80 Mike Titan O'Hearn on Twitter
81 Rance Taylor on Twitter
82 Daniel Williams on Twitter
83 Massive Legs, Leg Extension Execution for Quad Growth (HUGE LEGS)
84 D-D on Twitter
85 Crowdfire - Grow, publish and analyze on Instagram and Twitter
86 4 Training Tips for Guys with Long Arms
87 Jay Cutler's Triceps Takedown
88 shawn ray on Twitter
89 5 Ways to Shredded Abs
90 6 Things You Should Do After Every Workout
91 7 Must-Dos for Muscle Growth
92 Declining Weight Sets for Increasing Muscle Gains
93 Austrian Alps: Arnold Schwarzenegger’s Biceps Workout