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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.

Make Chicken Your Go-To Protein Source Again

Everything you need to know to make this bantam-sized protein source a bodybuilder'’s best friend.

Velocity Diet® Plan - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

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"No pain, no gain!" Are you sure about that, bro? The real story: …

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Do decline pullovers with a cable for lat growth. It beats dumbbell pullovers. Here's why: …

7 Tips for Long-Legged Lifters | T Nation

People often skip leg day because it's the hardest workout of the week. Tall people skip leg days because they're even harder than leg days for short people. Think how much work a 6'6" squatter is doing compared to a 5'7" squatter of equal conditioning. The amount of distance the taller lifter needs to travel to produce the same visual effect would far exceed that of the short guy, therefore creating a much greater energy expenditure and overall demand.

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

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.

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Shawn Ray on Instagram: “Shawn Ray Muscle & Fitness Camp California this Saturday with 8X Ms Olympia, Lenda Murray!! Register Now: "What we do…”

The Battle to Be Wright Again: Inside David Wright's Grueling Rehab Routine

There’s nothing Wright can point to—no collision, no awkward slide, no violent swing—that triggered his condition. When he reported to Port St. Lucie in early January 2015, he felt fine. Within weeks, though, his back began to bother him. He attributed it to normal spring-training soreness and played through it, not missing any time. “But by the beginning of the season,” he recalls now, “it just hadn’t gone away and I didn’t really know what it was.” He didn’t tell the team trainers or physicians, he says, because he was desperate to stay on the field. He’d missed parts of three of the previous four seasons with a stress fracture to a spinal vertebra, a strained right hamstring, and a jammed right shoulder and was determined not to lose playing time again—particularly now, with a Mets team that seemed poised to win.

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9 Best Bodyweight Moves For Colossal Arms

Want huge, ripped arms? Toss aside those weights and get back to basics with a bodyweight-only workout. Without all those heavy weights, you’ll give your body and joints a much-needed break.  By  altering your body angle and position and getting creative with the right tools at your gym, you can still get the necessary stimulus  for real growth in your biceps , triceps, shoulders, and forearms.

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16 (@cutandjacked) • Instagram photos and videos

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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.

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RT 48 hours left! Act now on multiple Buy 2 Get 1 #FREE #deals !

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

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Blast Your Shoulders

Erik Fankhouser's 3 week shoulder training program for "House"-sized delts.

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24 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

6 Signs Your Arm Workout Sucks

But in order to achieve strong, defined pipes you a) have to remove the autopilot from your training routine, and b) must be aware of any red flags that could pose a threat to your progress. For help spotting the warning signals, we spoke with ACE personal trainer Franklin Antoian, creator of

4 Muscle-Building Crock-Pot Recipes You Should Try

For this recipe, combine the onion, garlic, honey, soy sauce, ketchup, oil, ginger, and red pepper flakes. Next cut the chicken up into slices and place the slices into the crock-pot. Cover the chicken with the honey mixture and cook everything on low for three to four hours. For the last 30 minutes, remove the chicken from the crock-pot, leaving the sauce remnants.  Dissolve the arrowroot flour in water and pour it into the crock-pot — combine this with the sauce that’s already in the crock-pot. Cook this on high for about 10 minutes or until the sauce has thickened. Once the sauce has thickened, return the chicken to the pot and stir until serving. Top the chicken off with sesame seeds. This recipe serves six and can be easily paired with leftover farro from the other night.

Pauline Nordin on Instagram: “When the squat rack is taken .. #gymproblems #workoutproblem #dontbesoserious”

Sagittarius Horoscope for Monday, March 21, 2016

Monday, March 21, 2016 - It's not that easy to get your plans off the ground today, even if you're on a creative roll. Although mental Mercury and the willful Sun are traveling through your 5th House of Self-Expression, they encounter a fair share of resistance now, requiring you to review your ideas and edit your words before speaking them out loud. Paradoxically, your confidence is still running strong. Instead of just giving up, rest assured the outcome will be even better if you're not in a hurry. Perseverance is your friend.

10 tips for YOU who are FAR away from your Fitness BODY goal:

1. It took you more than a week to get out of shape. Allow plenty of time to get BACK in shape.

Shawn Ray on Instagram: “2016 Shawn Ray Muscle Camp Norwalk, Ca welcomes, Max Muscle as one of our Sponsors! #musclecampCa #shawnray #musclecampCa #fitness…”

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

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Legendary Backs: Joel Stubbs

When, after his pro debut, FLEX put a then-unknown airline pilot on the December 2005 cover with the provocative question “Best Back Ever?” many balked at the alleged heresy of even asking. The bodybuilding community has now caught on to what we first saw. The 6'3" Walking Wall has bodybuilding’s all-time broadest back and perhaps its most phenomenal pose when he unfurls (and unfurls and unfurls) his rear lat spread. Best back ever? It’s open to debate.

7 Protein Myths

Lies, fabrications and outright fiction everywhere you turn — you might think you’re in the midst of a political convention. No, it’s just a general discussion about protein in an ordinary gym. At its core, protein is a simple nutrient. The amino acids from dietary protein represent the bricks that lay the foundation a body uses to create new muscle tissue; if you fall short of the appropriate protein intake, you won’t grow. Simple, see?

7 Myths About Six-Pack Abs

So whether you’re a workout Jedi or a padawan looking to score abs 101 tips, allow us to dispel fact from fiction when it comes to achieving those washboard abs.


“I make sure that the day prior I have taken in enough carbs [3-4 grams per pound of bodyweight] to increase my muscle glycogen levels,” Cutler explains. A’s all the food you eat the day before that'’s going to give you energy the day after. Your diet has to be in check 24 hours before a workout.

The Best Late-Night Snack, According to Science

In the 12-week study, 39 young men lifted weights three times a week and ate a 275-calorie snack (cheese sandwich, apple, no-cal drink, for 37g carbs, 10g protein, 9g fat) afterward; otherwise, they kept to their normal diet.

Burn Baby Burn

Researchers took trained men and had them perform a traditional workout doing four sets of eight diferent exercises (bench press, leg press, leg curl, seated row, military press, biceps curl, triceps extension, and situp). A second group performed high-intensity training, using heavier weights and lower reps. The high-intensity workout was much shorter. The traditional workout took 52 minutes to complete, whereas the high-intensity workout took 22 minutes. They measured the men’s metabolic rate on two separate occasions, once before the workout and then again 22 hours after it was finished. At the end of the study, training volume was much higher for the traditional resistance-training group (17,273 pounds vs. 8,536 pounds).

Oak Roots

THE STORY GOES LIKE THIS: back in the early 1960s, when Arnold Schwarzenegger began his competitive bodybuilding career, his calves were virtually nonexistent. At the time, calf development was not top priority in the sport, especially in Europe. Consequently, he, like most of his fellow Austrian bodybuilders, neglected to train them. Then, in 1966, 19-year-old Schwarzenegger entered his first international competition, the Mr. Universe, and he learned the hard way that there’s more to bodybuilding than training the upper body. America’s Chet Yorton also competed in that show and handed The Oak his first major defeat. Yorton’s physique exemplified the emerging ideal of a holistic approach to bodybuilding — one in which no body part is favored over another. True to his principles, Yorton had developed a sterling pair of diamond-shaped calves atop which could be found the rest of his equally chiseled physique. Click next page to keep reading...

10 Exercises to Work Your Shoulders to Exhaustion

Isometric exercises tax the endurance in the most subtle of ways: by requiring you to hold them and not move a muscle. Which, ironically, is a lot of work. To attempt the pike, stand with your back to a wall about one large step’s distance away. Place your hands on the floor right in front of your toes, then walk your feet up the wall into a pike position, pressing your arms and back straight and pulling your head in between your elbows. Level two is to walk up the wall and walk your hands close to the wall so you’re in a handstand facing the wall. Hold whichever pose you chose for 15 seconds to start and work up to a minute, taking a short break between each try, going for three rounds.

The 8 Worst Training Mistakes That Will Limit Your Back Gains

Whether your goal is to be a 250-pound menace or a 185-pound work of art, developing a V-shaped back is key to your muscular progression and overall strength. But building a powerful back is no easy task, especially because back musculature is complex and hard to see. Lots of lifters will complain that when they try to work their lats, they end up getting better pump in their forearms and biceps—and that's not necessarily a bad thing, but it can be frustrating when you want to focus on your back.

Legendary Backs: Phil Heath

Year after year, bodybuilding’s ultimate title was decided when those in the Olympia’s first callout unfurled their rear-lat spreads and locked in their rear double biceps.  And as Phil “The Gift” Heath was rapidly rising through the ranks None of this was news to Heath. He heard “Yeah, but…” over and over again. So the Gift went about putting in the work needed to join them in the physique pantheon. The transformation of Heath’s back from a weakness to a strength has been one of the most dramatic alterations in bodybuilding history. When he won his first Sandow in 2011, the contest was decided the moment he crunched in his rear double biceps and gasps filled the Orleans Arena.

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Healthier Rice Pudding

I eat dessert every day. No really, I do. And I don’t like to hold back. That said, I obviously realize that some variations of my favorite snacks can’t be enjoyed regularly. Which is why I’m always working to find healthier variations of my favorite desserts, without sacrificing the flavor. Here’s a new spin on...

13 Things Never to Do in a Gym

When it comes to gym etiquette , we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.

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.

51 5 Tips for a Deeper Squat
52 Ain't Nothing But a Peanut
53 Pee-Wee Herman Talks About M&F Cover on Tonight Show Starring Jimmy Fallon
54 Why Does My Pre-Workout Give Me a Headache?
55 T NATION on Twitter
56 Shawn Ray on Instagram: “Muscle Camp Shirts for everyone this weekend!!!! Register Online now: #musclecampCa #figure #Physique #bikini…”
57 Video Series: Top Secret Chest Arsenal
58 Improve Vascularity for an Impressive Look
59 Hidetada Yamagishi on Twitter
60 H.U.G.E. Gym Class: Cardio
61 Strongman Sex Positions to Make Her Climax Tonight
62 The Key to a Bigger, Better Bench Press
63 Does Tribulus Boost Testosterone?
64 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “So great that my barbarian brothers WWE wrestlers @madawwe & @aiyegbusi_babs came through to IHRSA to see me and @james_preston_rogers at…”
65 10 Fitness and Health Benefits of Meditation and Mindfulness
66 Ben Rivera on Twitter
67 doctornin
68 Be A Pillar Of Immunity
69 Arnold on Twitter
70 on Twitter
71 5 Unexpected Ways To Get Cardio
72 11 Best Supplements for Mass
73 Avoid These Six Mistakes In the Gym
74 T NATION on Twitter
75 The Great Pyramids of Arnold
76 Usain Bolt Confirms That Rio Will "Definitely" Be His Last Olympics
77 Mind-Body Wellness on Twitter
78 Marathon Guide: The Best Races to Run in the US and Abroad
79 The Battle to Be Wright Again: Inside David Wright's Grueling Rehab Routine
81 T NATION on Twitter
82 Cor-Performance Whey by Cellucor at - Best Prices on Cor-Performance Whey!
83 Fit Fix: Linsanity Returns as Jeremy Lin and the Hornets Stun the Spurs
84 Arnold Schwarzenegger: Pectoral Perfection
85 30-Minute Big Back Workout
86 The Best Bodybuilding Quotes of All Time
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