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Better Workouts: How to Master The Pullup

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

David & Shawn Wrap-up Day 1 - Arnold Classic Australia 2016

Muscular Development's Shawn Ray & David Baye wrap-up the Bikini & Figure results from Friday as well as Open Men's Prejudging at the 2016 Arnold Classic Australia.

Bodybuilding Prejudging Callouts - Arnold Classic Australia 2016

Watch prejudging callouts from the Open Bodybuilding division at the 2016 Arnold Classic Australia.

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Top News
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 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.

3 on Twitter

Combat 100% Whey @MusclePharm is banned substance free tested by what 3rd party certifier?

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.

Dave Draper's Top 15 Tenets for Bodybuilding Success

Dave Draper's Top 15 Tenets for Bodybuilding Success

Bodybuilding #1 Destination at Muscular Development

Cedric vs. Kai: The Rematch - Who's Going to Be On Top, Down Under Read more...

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.

The 10 Most Common Sex Mistakes

So, if you really like this girl, or at the very least like slapping flappies with this girl, crack open a bottle (not a box) of wine, sit back and don't do these things. And don't call it "slapping flappies."

Reached a Sticking Point On Bench Press? | Here's How to Blast Past It

     Although partial ROM training within the pre-sticking phase is very effective, other studies show that partial ROM training has a much larger impact on strength levels mostly within the ROM that is trained. These results imply that partial ROM training within the pre-sticking phase will have a greater influence on pre-sticking phase strength than sticking phase strength, to a certain degree. This suggests that partial ROM training should be performed within the sticking point range as well, an approach known as mixed ROM training. The positive influence of mixed ROM training on bench press strength was confirmed in a study by Clark et al.5 that investigated the ability of mixed ROM training encompassing the pre-sticking and sticking phases to improve muscle strength more effectively than full ROM training alone. The study compared five weeks of mixed ROM training to full ROM training on bench press strength. The results revealed that the mixed ROM group improved bench press power when compared to the full ROM group.

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.”

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.

6 Things Experienced Lifters Do Every Day

After you have been in the iron game for a while you start to develop more daily habits and goals as apposed to focusing on just one long-term goal. Experienced weightlifters still will have long-term goals but they are also seasoned enough to know that creating habits that they do everyday will create long-term success. You can’t build muscle, get lean or increase strength just by setting a goal. You need to think about what you do each day if you want to have longevity as a lifter and keep making progress.

5 Ways to Shredded Abs

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

Put Some Polish On Your Front Delts

The deltoids are composed of three heads — front, middle and rear. Shoulder presses build mass on the front and middle delts, but you need a variety of raises to put laser-like focus on each head individually. Most workouts should involve lateral raises for the middle delts and bent-over lateral raises for the rear delts. To put some extra polish on your front delts, a great exercise is barbell front raises. Stand holding a barbell across the front of your thighs with your feet shoulder-width apart and knees slightly bent. Hold the barbell with an overhand grip, with your hands spaced about shoulder-width apart. Lift the bar straight up and out in front of your body until your arms are just past parallel to the floor. Pause for a moment at the top before slowly lowering the bar back to the start.

Arnold Schwarzenegger: Pectoral Pointers

Some chest moves — including this effective trio — are too good to ignore!

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.

Men's Fitness on the App Store

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Lifting Straps

When performing pulling exercises, forgo using lifting straps until your grip is all that prevents you from properly progressing your training. This will ensure you are adequately training your grip. When the loads get heavy, however, use lifting straps to allow you to adequately train the larger target muscles. – FLEX

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With 8 years of testing, it's the fat loss plan made FOR lifters BY lifters:  Free download.

RCSS Brand Madness

21 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

20 Ways to Test Your Fitness

...and hopefully it’s not a fight fight fight! Start by crossing your feet, then lowering yourself down to the ground so you’re sitting cross-legged. Now stand back up without using your hands or losing your balance. To score a perfect 10, you can’t touch the ground with any part of your body other than your feet; any time your hand, arm, knee, or leg touches down, you lose a point, and if you lose your balance going down or coming up, you lose half a point. “The Sitting Rising test demonstrates mobility and balance,” says Brynn Putnam, owner of Refine Method in NYC, who says a score of 8 or higher is a passing grade. “Recent studies indicate it may be a predictor of mortality risk in the elderly.” 

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

T NATION on Twitter

Poor blood flow to the obliques and lower abs equals poor fat loss from the areas. The fix: …

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.

Dan Green Explains How He Trains People At Boss Barbell -

Dan Green Explains How He Trains People At Boss Barbell -

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Some experts say not to do static stretching before workouts. Here's why they're wrong: …

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A new training stimulus is just what you need to force your body to grow. Try this: …

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

I'm Coming Home (To Carbs)

I’m not promising you unlimited carb feasts.  Candies and cookies are carbs too. You can’t just pound refined flour and shotgun cans of soda. And if you eat too much of anything—whether protein, carbs, or fats—they will make you fat and slow you down.  Of course, I want you to enjoy your treats. But you have to earn them by training hard and them making sure about 85% of the time your diet is filled with natural foods that don’t go through much (or any) processing. Think about meat, poultry, fish, vegetables, fruits, grains, and dairy.

31 - 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.

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 (@cutandjacked) • Instagram photos and videos

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Add this to your next leg day for new quad gains --> …

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Using a kettlebell for isolation work is sacrilege. That's why we like it. Info: …

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

39 Kai Greene - and we're taking off, to the land down under... | Facebook

Facebook © 2016

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Can't sleep? Here's a healthy drink and a supplement that will help: …

Joe DeFranco's Industrial Strength Show [Promo video]

Joe DeFranco's Industrial Strength Show [Promo video]

Kai Greene's Routine is Taking the Internet by Storm

The performance marks a major comeback for Greene, who had made an emotional announcement last September that he would not be competing in the 2015 Mr. Olympia. Greene’s return to the stage at the 2016 Arnold was a huge triumph for the bodybuilding community, and the veteran astounded fans and spectators once again.

Big Jon Ward trains shoulders 3.5 weeks out from USAs

Big Jon Ward trains shoulders 3.5 weeks out from USAs

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.

Johnnie Jackson's Legendary Traps

At his best, when crunching a most muscular, Jackson’s traps rise so high they seem at risk of detaching. And from behind, the granite kite on his back jumps at you in 3-D. Up near the top, the flesh on either side of his neck forms a dramatic ring around an oddly elevated vertebrae, creating a look so freakishly unique that when a rear shot of him appeared in GQ, anyone who also read FLEX knew instantly it could only be Johnnie.

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Take off the silly training mask, Bane-wannabe. Here's why: …

The Top 30 Muscle-Building Foods

These protein-rich foods can help you add mass without sacrificing taste.

America's Hot Girls of the Gym: 3

ANGT (America's Next Great Trainer) presents the 3rd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 3rd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

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

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.

51 Shawn Ray Muscle & Fitness Camp 2016- Norwalk , CA
52 How to Lose Weight: Why Sleep Can Make you Fat
53 Fighter Diet Trouble Shooting
54 Kai Greene's Incredible 2016 Arnold Classic Routine
55 Train Like a Champion
56 The Top 10 Compound Lifts to Gain Maximum Size and Strength
57 25 Real Women on the Sexiest Body Part in a Man
58 T NATION on Twitter
59 Tip: Increase the Quality of Your Sleep | T Nation
60 Ben Pakulski's MI40 Gym VIP Muscle Camps, Tampa Florida
61 Hi-Tech Pharmaceuticals - Official Muscular Development Magazine | Facebook
62 Jonathon Childress on Twitter
63 Mona Muresan on Twitter
64 6 Muscle-Building Exercises You Can’t Do Wrong
65 The Badass Workout of the Week
66 Snatch Warm Up: Secret Atomic Exercises!
67 What to Eat Before You Drink
68 Zach Even - Esh on Instagram: “My favorite place in #Manasquan aside from #UndergroundStrengthGym is my man #MrPrime! #STRONGLife #UndergroundStrengthCoach #Edison…”
69 Men's Fitness on Twitter
70 Back and Biceps Muscle-Builder Workout
71 Sprints And Plyos Track Workout | Samantha Ann Leete
73 Gabe Cortez Trains Back at ...destination DALLAS TEXAS
74 Health and Fitness Power Rankings: Diet Wars
75 Beef and Vegetable Stir Fry
76 Thigh Gap on the Wish List
77 Joe D. Answers YOUR Training Questions! - Official Website of Joe DeFranco & DeFranco’s Gym!
78 Undertaker lifts 500 pounds at age 50 - ESPN Video
79 QnA: Daily Calisthenics, When to "Cut" & Defining STRENGTH • Zach Even-Esh
80 Shawn Ray on Instagram: “Please Welcome Big Mike OHearn to the 2016 Shawn Ray Muscle & Fitness Camp Norwalk, Ca next Saturday, March 26th 9am-3pm! Register Today…”
81 How To Blanch Veggies | Transformed | Day 70
82 Strykers World on Instagram: “Best time in the gym is when I get smooches from #mommy #husky #huskylove #mustlovedogs @sherlynroy 🐶❤️🙆🏻”
83 Tyler Warner on Twitter
84 EVLution Nutrition ENGN Science-Based Overview | Dr. Krissy Kendall
85 Weekly Twitter Giveaway Terms And Conditions
86 Hidetada Yamagishi on Twitter
87 Mike Titan O'Hearn on Twitter
88 Jim DeLantey on Instagram: “HAPPY FLEX FRIDAY from the MECCA #CHARLESGLASS #BRADROWE #SUSIELIN #MIKEOHEARN #TIKADUKIC #muscle #mecca #goldsgym #flexfriday…”
89 Kai Greene on Twitter
90 Triple H on Twitter
91 Hidetada Yamagishi on Twitter
92 Jessie Marines Branch Warren Classic Overall Winner
93 Phil Heath on Instagram: “#PhilHeathStarterKit @giftednutrition Accelerate with BYLT going into my @smartshakehq. Got my @schieksportsinc training belt my badass…”