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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.

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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.

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.

Arnold Schwarzenegger's 12 Rules for Success


The Science of Sleep

You might not need to slap yourself in the face and grunt like a silverback before a big lift if you would just get enough sleep. Simply getting enough time on your pillow may be enough of a boost to your performance in the gym. Remember, heavy lifting is just as much cerebral as it is muscular. That is to say that your central nervous system plays a much larger part than you’d think when it comes to pushing through that new personal best on the bench.

5 Easy Moves for Beach-Ready Abs

With summer on the horizon, prep your core with these sure-fire moves you can do at the gym.

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 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.

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.”

Dave Draper's Top 15 Tenets for Bodybuilding Success

Dave Draper's Top 15 Tenets for Bodybuilding Success

10 Kai Greene is ready for the Arnold... - Official Muscular Development Magazine | Facebook

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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.

100-Rep Sets

Alternately, you can work 100s into your usual routine as a shock treatment. Do an occasional century set session for a lagging body part, or rotate such workouts so that all body parts get the treatment from time to time. Not only can this jump-start new growth, but it can also recharge your training in general, especially when you have nagging injuries. Don’t have time for your usual workout, or your joints are still reeling from your last one? Do one set per exercise for 100 reps. Such a routine will be faster and also allow you to train around injuries. You may look a little crazy and a lot weaker doing marathon sets. But, if used only occasionally, 100s is a smart way to foster heavyweight gains.

5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

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.

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?

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.

Back on Track

FLEX editors undertook a rather daunting task, journalistically speaking —they gathered to choose the 20 bodybuilders who, in their estimation, represented the best back development of all time. The list was stacked with greats, from Ronnie Coleman and Dorian Yates at the top of the heap to Melvin Anthony and Albert Beckles snagging the final two spots. You could argue vociferously for a favorite who didn’t make the list (and have a valid point), but all told, no one could debate the quality of the final 20. They were giants in a sport that boasts more than its fair share of larger-than-life physiques.

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The Workouts for Big Arms in Four Weeks

Time Under Tension is simply referred to as how long a specific muscle group is under strain during a set. If you do a set of barbell bicep curls for 10 reps it can take roughly 15-20 seconds to complete. By making it more difficult you can increase that time under tension to 35-40 seconds. This forces you biceps to work 15-20 seconds longer allowing the muscle fibers to grow.

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Subpar. Average. Athlete. Which one are you? Take these tests to find out: …

Unusual Fat Loss Methods, Backed by Science | T Nation

Obviously it's not a "magic pill" for weight loss. You can't treat your body like crap in every other way and expect to get lean by getting high. Plenty of fat people use marijuana. But if you're a lifter who wants to kick back with friends, cannabis is probably the better option for your body comp goals than cocktails, Coors, or even Coca-Cola.

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

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!

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.

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They say to stretch for "long and lean muscles" -- here's why they're full of it: …

26 on Twitter

Excited about #MarchMadness ? So are we! Get those orders in for a chance to win! @Cellucor

27 - 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......

Biotest 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

5 Reasons Why Squats Are Better Than Leg Presses

If you want to build and strengthen your quads and glutes , then you probably know that squats and leg presses are both go-to moves that will deliver big-time results. Granted: If you have a shoulder or arm injury that limits your ability to squat with a barbell, then by all means, leg presses are better than nothing.

30 on Twitter

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31 (@cutandjacked) • Instagram photos and videos

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Mr. Olympia LLC on Instagram: “#AbandThigh #MrOlympia @mr.olympiallc #BodyBuilding #olympia #Flex”

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Gains stalled? It may not be the exercises but how you're putting them together. Try this: …

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If your delts aren't growing, key-in on the medial head. Use this: …

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Use this chin-up workout to make your back muscles burn and grow: …

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.

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.

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No need to go heavy for this. It'll hurt worse than you think: …

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Use a kettlebell... to build biceps? Yep. But do it like this: …

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 | Craig's Recommended Supplements | 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.

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

7 Reasons Guys Get Stuck With Skinny Legs

Don't just blame genetics—there might be a problem with your training routine that's preventing you from adding muscle to your wheels.

Watch: Kevin Hart and Dwayne Johnson in New Central Intelligence Trailer

Hart plays a former high school sports star who reconnects with his former classmate (Johnson), who was bullied and considered a loser. But life has a way of turning things around, and Johnson's character is now a contract killer for the CIA.

The Badass Workout of the Week

With that in mind, we'll be presenting a weekly badass workout that takes hardcore training to the next level. Along with his valuable tips and helpful advice, PJ Braun , President of Blackstone Labs and Prime Nutrition will provide his weekly badass workout that you can knock out in 60 minutes or less. 

Dwayne "The Rock" Johnson's Instagram Is an Oasis of Hope and Inspiration | STASHED

#1 thing people ask me about is this story about these awesome girls. All ages and races – lucky dude to have the greatest fans in the world. #Repost ・・・ Maybe it’s random or maybe it’s holiday fate… either way it makes my heart sing… I decide to take a Sunday drive in my pick up to run errands and go train at my buddy’s gym. As I’m driving down the road I see three young girls holding signs that just say “Beep”, “Happy Holidays” etc. So I drive by and do what anyone would do.. I beep and wave. As I look in my rearview I can see that they’re pointing at my truck (my all black pick up is pretty recognizable in our little country town). I go train and run my errands and over 3 HOURS later I’m driving back down our little backroad and the same three angels are standing by the side of the road – only this time they’re jumping up and down, waving and screaming as I drove by. I thought, “Did those signs say my name?”…”Should I turn around just in case?” I decide to hit the brakes and look in my rearview and in that very moment I see them going BONKERS! I flipped a U-turn and drove back to them.

The Workouts to Get a Six-Pack Without Doing a Crunch

The first three weeks make up Phase I. After the third week, switch to the workouts in Phase II, which are done in the same pattern. Exercises marked “A,” “B,” and “C” are done in sequence. Perform one set of each, and then rest after C. Repeat for the prescribed number of sets. Note that in Phase II, the ab exercises are A and B (not C), so rest after B.

Protein Almond Snack Balls

Breakfast, lunch, and dinner always seem to be the easiest meals to figure out. (With lunch tending to be the most the difficult to keep “healthy.”) But for most people, especially those in the working world, finding healthy snacks is oftentimes a frustrating challenge. Whether it’s the deceptively unhealthy “100-calorie” packs, or offices providing fuel that tastes greats and leaves you feeling like crap a few hours later, it’s not easy to find what your body needs…and enjoys. Enter protein almond balls. This no-bake recipe, created by Liv Langdon , can be made quickly at home, stores easily at work, tastes great, and fuels your body with the type of nutrition you want and need during the day.

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.

51 Joe DeFranco's Industrial Strength Show [Promo video]
52 Bodybuilding at the MI40 Gym Tampa With Ben Pakulski
53 13 Ways to Improve Your Deadlift, Fast! | T Nation
54 6 Muscle-Building Exercises You Can’t Do Wrong
55 Men's Fitness on Twitter
56 Mona Muresan on Instagram: “Thank you @iconmeals for sending the best oatmeal cookies ever and @mikeohearn you can hold them but you can't have them because…”
57 Back and Biceps Muscle-Builder Workout
58 Meet Tarra Oravec - 1200LB Raw Total at 181 -
59 T NATION on Twitter
60 Sprints And Plyos Track Workout | Samantha Ann Leete
62 Ask The Supplement Guru: Is Organic Whey Protein Worth The Money?
63 How Much Can a Pre-Workout Supplement Help?
64 I'm Hungry All The Time! | Transformed | Day 66
65 Gabe Cortez Trains Back at ...destination DALLAS TEXAS
66 12 Ways to Build Muscle Faster
67 Biotest on Twitter
68 Post Workout Carbs
69 Healthier Holiday Alcoholic Drinks
70 Biolayne | The official website of Dr. Layne Norton
71 Health and Fitness Power Rankings: Diet Wars
72 Beef and Vegetable Stir Fry
73 Seated Pulley Rows 3.16.16
74 Hidetada Yamagishi IFBB Pro added a new... - Hidetada Yamagishi IFBB Pro | Facebook
75 on Twitter
76 Joe DeFranco's Industrial Strength Show [Promo video]
77 on Twitter
78 Hidetada Yamagishi on Twitter
79 T NATION on Twitter
80 Jon Warrix on Twitter
81 6 Perfect Post-Workout Meals
82 T NATION on Twitter
83 Bobby Shields on Twitter
84 Marty Ozaeta on Twitter
85 vishnu menon on Twitter
86 Train Like a Champion
87 Rich Gaspari on Twitter
88 Kyung Won Kang Winner Interview
89 Phil Heath on Instagram: “#MostMuscularMondays baby! Pic from my guest posing at the #PhilHeathProAm. Gotta go train today and get some more #ComicBookRoundness.…”
90 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…”
91 Ronnie Coleman | Aint Nothin But A Peanut Butter Flavor Protein
92 Teamalldayeveryday on Instagram: “#IFBBOrlandopro #NPCSouthernUSA #ClassicPhysique #MensPhysique #Instafit #Fitfam #Fitcouple #Aesthetics #Beastmode #Physique…”