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$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

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.

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Kai Greene's Arnold Classic Australia 2016 Seminar

Kai Greene's Arnold Classic Australia 2016 Seminar

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Sagittarius Horoscope for Sunday, March 20, 2016

Sunday, March 20, 2016 - Intentionally bending reality enables you to imagine all the possibilities that are waiting in the future. You have a clear aim at whatever you want now, assuming you can conjure up a vivid image of your desires. Just remember that daydreaming isn't the only ingredient to your success; perseverance is also required now. Don't give up on your highest hopes, or you'll never know what might have been possible. Shoot for the Moon; even if you miss, you'll land among the stars.

Dear Tracy Anderson: STOP

Hero worship is a dangerous act. I don’t care if you’ve been training Gwyneth Paltrow or Hercules himself. (The real one, not The Rock.) Bad information is bad information. There is a social responsibility to protect the health of people you are trying to help. She’s selling a false representation of how the human body works to support her style of fitness — a style that is so different, that if people were to follow her advice they would probably only have one option…her boutique.

10 At-Home Muscle-Building Workouts

How to: Place a bench in the middle of a room. Keep your hands flat (shoulder-width apart) on the bench while keeping your arms and body straight on an angle. Slowly lower your body until you touch the bench and then bring your body to starting position.

Tip: Train Biceps Daily for 4 Weeks to Grow | T Nation

Since you'll be doing a fair amount of biceps work daily, you won't do anything else for biceps for 4 weeks. You will see some significant growth, and the daily heavy work will increase your biceps' capacity to recruit its fast-twitch fibers, making your bi's even more responsive to training after those 4 weeks.

5 on Twitter

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The 28 day fat loss plan to get you shredded without losing muscle:  Free download.

T NATION on Twitter

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The double stimulation training method prolongs muscle protein synthesis. How to do it: …

T NATION on Twitter

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Gas Station Gains — High Calorie, Low Effort

If you haven’t seen Dave lately, all you need to know is that he is not small. This is because he has a top secret food combo that was named after him. I do not recommend this, but that is why I am sitting at 242 and he is somewhere over 275 and not even trying.  The Dave Tate Special starts with gas station sushi and is washed down with a constant stream of Amp energy drinks. There is a minimum of four energy drinks per day. Dave is 40+ pounds heavier than he wants to be and he is not even trying. Try this combo if you dare. This might backfire in more ways than one.

Workout Finisher: Pull-Up Insanity for a Bigger Back

Rather than relying solely on a variety of lat pull-downs and pull-overs to help you grow your back, utilize a traditional bodyweight staple - the pull-up. By activating nearly every muscle in your back (not to mention your core and arms as well), the pull-up can help you add volume after you’ve finished your back routine . This finisher utilizes a particular type of intensity progression called mechanical advantage drop sets. Essentially, you will start off with your weakest position then gradually move to a stronger one as you fatigue. Try this finisher to take your back to the next level in size and strength.

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

RCSS Brand Madness

Joshua Lenartowicz on Instagram: “📸 And that's a wrap 🇦🇺 @musclemealsdirect @dohertysgym #dohertys #MuscleMealsDirect #joshlenartowicz #Bodybuilding #ifbbpro #thankful…”

Status Fitness Magazine on Instagram: “Form is king for longevity and healthy training. @mikeohearn shows proper form that has allowed him to train hard and maintain an amazing…”

Ron Perron on Instagram: “#mancrushmonday today is dedicated to me. Yep that's right. Me and #littlemikeohearn (my statue) 😜 You like that @mikeohearn ?! 😂 I'm my…”

Adam Bornstein on Instagram: “The Monday morning hustle #berelentless”

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Sunday Funday people....doing what I do best with my partner in crime @therock & that's putting in WORK!!!! ... 

Kai Greene on Twitter

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Best Moves for Building Big, Nasty Traps

Take a look at any accomplished Olympic lifter and you will see the effect the clean has on the traps. The clean works the traps in a couple different ways; during the first pull you want a tight upper back. This is accomplished by squeezing your scapulae together. Scapular retraction is a great lower/mid trapezius exercise. In addition, during the second pull of the clean, a shrug motion is performed completing your full extension, working the upper part of the trapezius muscle. If cleans are not something you want to take the time to learn, start by doing high pulls.

Crowdfire - Grow, publish and analyze on Instagram and Twitter

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Proper Form on Some of the Most Fundamental Exercises

The permutations of chest exercises run the gamut from bench presses to cable and machine flyes, most with multiple angles. To build muscle mass in your chest most efficiently, you must do pressing movements straightforward to arm’s length. It’s the best way to contract your pecs against the most weight. Flyes — done by keeping your arms straight, splaying them wide, then contracting with a hugging motion — are not as powerful of a pressing movement, so they’re not as effective for building maximum mass.

Whey Or Casein For Muscle?

From my experience, it’s in one’s best interest to utilize a ratio of 70% cold-filtered whey protein isolate plus 20% micellar casein and 10% hydrolyzed whey peptides. Combining both fast- and slow-assimilating, high-quality protein sources provides the benefit of initial high blood amino acid levels and an insulinotropic response from whey protein isolate and hydrolyzed whey peptides, while the micellar casein sustains blood amino acid levels for up to six hours, which elicits an anticatabolic effect.

Ain't Nothing But a Peanut

According to a new study, talking to yourself may be the extra boost you need to enhance performance. Researchers allocated subjects to either a control group or a self-talk group. All subjects first completed an incremental power test to establish peak power output andthe subjects were asked to cycle to peak exhaustion. For the self-talk test, they were reminded to use positive self-talk statements. When comparing the self-talk with no talk, there were no physiological differences between the groups in respect to heart rate at exhaustion, and blood lactate concentration sampled three minutes after exhaustion between the two groups. They found that the motivational self-talk increased time to exhaustion by 17.9% from pretest to post-test but not in the control group. The researchers also found that the self-talk group had lower psychological distress than the control group.

Improve Vascularity for an Impressive Look

Training for a pump can bring more blood flow to an area, which will make the veins in that body part more pronounced. Unfortunately, the effect is temporary. High rep, high volume training works better for bringing out vascularity. Lower rep, lower volume training has its place for building muscle but will do nothing to help you get a pump. Training for vascularity does not really exist. As stated earlier the only method to revealing your veins is to lower your body fat. Focus on training with progression and on building slabs of muscle. Being veiny doesn't really look appealing unless you have the muscle to back it up.

Best for Boulder Shoulders

To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX

H.U.G.E. Gym Class: Cardio

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

Strongman Sex Positions to Make Her Climax Tonight

There is only one way to know that you’ve done well in bed. I don’t care how good you think you are at spotting a real female orgasm. In fact, I’m willing to bet the best acting gets done in the sheets. Not even her friends would know she’s faking, let alone you in your caveman-like hormonal man stupor.

The Key to a Bigger, Better Bench Press

To perform a Spoto press, set-up like you normally would for a bench press. Remember to get tight in your set-up. Now lift off the bar and lower it under control until the bar is 1-2” off your chest. Pause at this position for a second or two and then press the weight up. This ensures you will remain tight in your upper back and chest throughout the whole movement. Because of the increased time under tension, don’t expect to be able to lift your max weight. But keep them heavy and in the lower rep range (2-4 reps per set).

11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

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The Great Pyramids of Arnold

Arnold Schwarzenegger had perhaps the most aesthetic physique ever. “When I trained, I tried to do all rep ranges in the same workout,” Schwarzenegger has said. “I’d lift heavy weight with low reps, light with high reps, and moderate with moderate reps. It gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of my favorite training principles: pyramids.” Despite his relatively high rep ranges, Schwarzenegger typically used the pyramid principle, increasing weight and decreasing reps on each set of a given exercise. As it turns out, he was ahead of his time: New research suggests pyramid training can increase size and strength.

Arnold Schwarzenegger: Pectoral Perfection

The dumbbell flye is the best chest isolation movement you can perform.

The Best Bodybuilding Quotes of All Time

Staying focused on your fitness regimen can be tough. There are all kinds of gym excuses and distractions  that can keep us out of the action. Maybe that's why fitness icons are so damned impressive. Sure, they have money, but they sure as hell weren't able to buy their physiques. The guys on this list worked hard, ate well, and stayed mentally sharp. Here's what they had to say along the way.

Food Fight: Chicken vs. The Egg

They’re two of the best low-calorie, low-fat, high-protein options out there, but which one gives you the most bang for your buck? While it seems that chicken breast is the clear-cut winner with twice the protein for only 70 cents more, delving a little deeper reveals some interesting results. With each egg costing 25 cents in a pack of a dozen, you pay approximately two cents per gram of protein. On the other hand, for a four-ounce serving of chicken, you pay an average of 92.5 cents. That equates to a price of approximately 3.4 cents per gram of protein. The argument for eggs gets even better. They’re also packed with antioxidants that keep your eyes healthy, as well as choline, which keeps your brain in top shape. If you’re training on a budget , go with eggs. Two servings will cost you a sixth of a cent more per gram of protein than one serving of chicken, and you’ll have two more servings than a four-pack of chicken breasts.

The Best Post-Workout Whey for Maximum Muscle Growth

Nitro-Tech Ripped combines that whey with proven fat fighters like CLA, leucine, and green tea to maximize the kick to your metabolism post-workout, while Nitro-Tech Power blends creatine, leucine, and BCAAs to help boost testosterone levels and spike overall muscle growth.

The Spring Thaw Motivation Playlist

The temperature is rising and Daylight Saving Time is finally here. Uplift your workout intensity along with your mood with these motivational songs.

The 7 Most Basic Rules for Building Mass, According to One of the World's Strongest Men

So who better to ask about mass-building than a bodybuilding legend? Stan “Rhino” Efferding is an IFBB Professional Bodybuilder and world record-holding powerlifter. Stan is known as the “World’s Strongest Bodybuilder” and is one of only six men in history in any weight class to have ever totaled over 2,300 lbs raw in competition which he did at the age of 45.

How Many Reps?

Count all you want, but don’t count on counting for maximum muscle growth. I’ll say it again, for the umpteenth time: Bodybuilding is about quality, not quantity. People will produce data proving one rep range, or number of sets, or training cycle, etc., is the answer, but it all comes down to the pump you’re able to build in the muscle. That’s the ultimate gauge of whether everything you’re doing in your training is worthwhile. People are constantly commenting on the amount of weight I use, my high reps and my basic exercises, but those are dictated by my sole quest of developing a specific sensation in the muscle. I don’t tackle a workout obsessed with being able to lift a specific number of pounds for a specific number of repetitions. My goal is to lift whatever weight it takes, for however many reps and sets it takes, to feel a good full pump in the muscle being worked.

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The Best Time to Take Creatine

While the aforementioned study insinuated that after was better, at this time the “just take it at any time” or maybe more appropriately, “take it when it works for you” is the best way to go. Many people take supplements that include creatine, so if that’s in your pre- or post- workout drink, you should receive all the benefits. Optimal dosing still appears to be between 2 to 5 grams per day. You can “load” for the first 5 to 7 days to help saturate your cells, but beyond that there’s no benefit to taking large amounts. So save your money and take the smaller dose; it’ll still offer maximum results.

Virtual Posedown: Franco Columbu vs. Jose Raymond

Like Franco Columbu four decades before him, Jose Raymond is celebrated for his super heavyweight density packed on a middleweight frame. Though standing only 5'4", they both reached lofty heights. Columbu won the Olympia lightweight division three times (1974–76) and the Olympia twice (1976, 1981). Raymond has eight 202 or 212 pro titles, including the 2015 Arnold Classic.

Superset Chest Annihilation Workout

When approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle - which meant using different angles on the bench and both dumbbells and barbells. The goal was also to build more muscle and strengthen the chest , triceps, shoulders, and back - the muscle groups you need to develop to get a big bench - so I had to program a variety of rep schemes (sets x reps), loads (weights used), and intensities (short rest periods combined with higher rep sets). This workout can only be completed if your mind is strong and you stay focused until the end.

3 Trips You Need to Take in Your 20's

There are certain things 20-somethings refuse to spend money on, including cars, cable, Costco, and even housing. Last year, 26 percent of millennials opted to live at home with their parents, according to a study from the Pew Research Center . Don't call them stingy, but rather strategic. Young Americans are choosing to reallocate their income (about $200 billion a year) to more worthwhile investments, such as travel. Where are they going? Extraordinary environments that offer wondrous experiences best captured on Instagram or other preferred social media channels. Some socially shareable places include the following three trips designed with the millennial in mind.

5 Muscle-Building Lunches You Should Bring to Work

Sunday night you should be prepping your first meal of the week: balsamic grilled chicken sandwich. Marinate the chicken in balsamic vinaigrette and then throw it on to a frying pan for about 15 minutes. Once it has cooked through, place the chicken on a slice of whole-wheat bread. Cover the chicken with roasted red peppers, reduced-fat mozzarella cheese, and basil leaves. And if you want to press it into a panini, just throw it back onto the pan for 5 minutes.

Here's Why Your Next Jacket Should Be as Audacious as You Are

Fashion megabrand Express is no stranger to bold moves. It signed Steph Curry as a brand ambassador in 2014 (yeah, that’s before he became NBA’s reigning wunderkind), and its latest get is the Chicago Cubs’ grand-slam-hitting third baseman Kris Bryant (a.k.a. the guy who ran away with last year’s National League Rookie of the Year honors).

Phil Heath Talks Stage Presence and Weight Divisions at the Olympia

The enthusiasm has to match the physique. There are a lot of amazing physiques, so I’m hoping for the person who looks great and has a lot of fun, like me. Sometimes, the guy I’m rooting for doesn’t even place—but I’m going to be watching for him in the future because I’m going to remember that he brought something more, and he’s going to be more interesting to me because of it.

Kai Greene's 2016 Arnold Classic Victory Speech

The 3X Arnold Classic champ talks with Arnold Schwarzenegger after his win.

Arnold's Opinion On Vegetarianism

I’ve certainly been guilty of knocking our crunchy-granola friends in the past. In my movie Escape Plan, I even accuse Sly Stallone’s character of hitting “like a vegetarian” during our fight scene. But that’s just the kind of macho bluster that makes for a fun movie—it’s not the way I really feel. And as a matter of fact, I’m eating less meat these days myself, and I’m proud of it.

51 How to Determine Your Ideal Body Fat Percentage
52 4 Things You Should Always Have in Your Gym Bag
53 The Best Dumbbell Only Triceps Workout
54 The Badass Workout of the Week
55 Pauline Nordin on Instagram: “Great alternative sex song In case someone's in the mood 😂 I know, I'm so thoughtful #music #nowplaying #motivation #chill #goodvibes”
56 T NATION on Twitter
57 The Best Running Shoes for Men: Spring 2016
58 4 Ways to Become Better
59 20 Muscle-Building Bar Exercises That Are Insanely Effective
60 Jailhouse Strong: 100 Bodyweight Squat Challenge
61 Arnold Schwarzenegger: Pectoral Pointers
62 The 15-Minute Chest Workout
63 Mike Titan O'Hearn on Twitter
64 Michelle Lewin Rocks Sexy Bikini at the Beach
65 80's Wrestling Pics on Twitter
66 The Art of staying lean
67 Roelly Winklaar's Six Favorite Shoulder Exercises
68 Kevin Smith on Twitter
69 Christian Buckler on Twitter
70 Aubrey Fitzhenry on Twitter
71 leanwithlinder on Twitter
72 School of Strength on Twitter
73 pat curran on Twitter
75 Shawn Ray Muscle & Fitness Camp 2016- Norwalk , CA
76 The 3 Craziest Finishes That March Madness Dished Out This Weekend
77 Men's Fitness on Twitter
78 Warm Up to Stay Injury-Free with David Wright's Routine
79 on Twitter
80 Fitbit's Collaboration With Amazon Echo Will Change How You Keep Track of Your Fitness Goals
81 10 'Dumb' Questions Trainers Keep Hearing
82 Force Your Chest to Grow with a Push and Stretch
83 Off-Season Eating with Juan Morel
84 AttackStyleWrestling on Twitter
85 The Complete 4-Week Beginner's Workout Program
86 Eight Quick-Hit Strategies for Fast Weight Loss
87 T NATION on Twitter
88 Gain 10 Pounds of Muscle in 4 Weeks
89 Flex Lewis™ on Instagram: “Attention Melbourne Today 12pm-2pm I will be at @nitro_gym HALLAM signing my amazing mural on the outside the gym. Needless to say this is…”
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