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The 6 Best Lat Exercises You're Not Doing

Haven't felt your lats for a while? You will after trying these novel variations of staple back-building movements like the pull-down, pull-up, and row!

Watch: The Rock as an ‘Oceanic Motherf***Er’ With His Own Jacked Sand Castle in The New 'Baywatch' Trailer

Zac Efron shows off his ridiculously shredded six-pack and goes deep undercover to chase down Priyanka Chopra’s villain.

Jessie Hilgenberg: What's In Your Fridge?

If you think the fridge of an IFBB figure pro changes for the worse after having a baby, you're wrong. Check out the fridge of fit mama Jessie Hilgenberg.

Katie Chung Hua's Bikini-Booty Workout!

Build a booty you'll love with this complete workout from pro bikini athlete Katie Chung Hua!

Watch: Bodybuilder takes out judge, goes nuclear after losing competition

Ioannis Magkos erupted after finishing in second place at the IFBB Diamond Cup in Greece over the weekend. Now he might get suspended for life.

Team Nebobarbell - Shelley Yates – SPF Ironman – Gatlinburg, Tenn – 03/11/17 with VIDEO

https://www.sixpackbags.com/

The Path to Strong & Muscular Quads | Machine Front Squats are the Way

While the machine version of front squats was not around when the first chapters of Joe Weider's impact on bodybuilder history books was written, the barbell version was. Machine front squats will help you etch grooves and deep valleys across your thighs. In honor of his Joe's contributions to bodybuilding, it is only fitting this week to grind out another two reps in the machine front squat as a memorial to the melting of the old-school bodybuilding history with the modern era of bodybuilding, which Joe helped to usher in.

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Top News
1
Tip: Natural Blood Doping | T Nation

The trouble is, using blood doping, steroids, or genetically engineered EPO is often too much of a good thing. If you increase the number of red blood cells too dramatically, your blood turns from something that flows freely through your veins to something with the consistency of molasses on a cold, winter day. That ain't good. Your ticker doesn't like that.

2
8 weight loss routines to get your body fat under 10%

Before we dive into it, know that weight loss isn't some sound formula where subtracting calories and adding high-intensity work equals a fitter, trimmer body. That's the case most of the time, but it's not the full picture. Weight loss completely depends on your body type. "The only thing everyone should do as a first step is have a proper body composition taken," Holder says. A body composition analyzer, skin folds, and bioelectric impedance analysis can take care of that. There are even smart scales, like Withings Body Cardio, that can track your progress on a daily basis.

3 4 Things You Don't Know About TRT | T Nation

The TRT patient's medication happens to improve lean body mass, increase libido, and have other side effects we generally consider to be positive. That's okay. People with hypothyroidism taking levothyroxine often see weight loss when their thyroid function is brought back into working order. And people on asthma meds are often able to increase their training intensity because they don't have to worry about, you know, dying during exercise. Nobody's attacking them for "cheating" because those are a simple result of the meds necessary to treat their conditions.

4
Tip: Strong Glutes, Healthy Back | T Nation

With your feet elevated it's much easier to distinguish between the oft-perceived gray area of hip extension vs. lumbar extension. Those with back pain who have trouble training hip extension exercises can do this exercise with a full range of motion and without the fear of irritating the tissue around the lumbar spine and SI. There are a couple of reasons for this.

5 Shawn Ray

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6 Shawn Ray

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7
Men's Fitness 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

8 Shawn Ray

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9 Shawn Ray

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10 Shawn Ray

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11
Saturday Down South 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

12
Americans are having less sex now than they were 15 years ago

And don’t think that the hook-up happy Millennials are doing it more often. The study found that they are actually having less sex than their parents or grandparents did at the same age, which Twenge attributes partially to the fact that they have fewer steady partners, leading to fewer chances to get it on. Age also played a significant role across the years, with 20-year-olds having sex more than 80 times per year on average, and that declines to about 60 rolls in the hay by the time we are 45. Once we get to retirement age at 65 that number drops to a depressing 20 times a year.

13
Top 10 Muscle and Strength Building Moves

While everyone who goes to the gym to lift weights has their own set of specific goals, one common thread that runs through most is the desire to get bigger and stronger . Bodybuilders are unique bunch in that they look to build every muscle in the body to the greatest possible degree, while trying to make sure everything remains in perfect proportion and symmetry. Because of this they must utilize a myriad of specific and varied exercises for each body part, so that every muscle fiber and motor unit pool is exhausted at every workout.

14
Don't Forget Your Rear Delts

The deltoids are composed of three heads — anterior (front), middle and posterior (rear). All three are important in not only moving the shoulder in an infinite number of ways, but also in giving the deltoids their cannonball shape. Unfortunately, the middle and front delts get all the attention when it comes to training, with the rear delts being an afterthought. This leads to imbalances in deltoid development and in shoulder strength, which could result in injury. A simple solution is to do a few sets of standing cable reverse flyes at the end of shoulder workouts. Stand in the center of a cable crossover station with your hands crossed in front of you at shoulder height, the left high cable in your right hand, the right in your left hand. Using your rear delts, pull your elbows out and back as far as possible. Hold the finish position for a second or two, contracting the rear delts. Repeat.

15
Hidetada Yamagishi - Day In The Life - Vlog 29

https://www.Bodicafe.com - Hidetada Yamagishi - Day In The Life - Vlog 29 Please leave a comment below and share this video! Don't forget to subscribe to the Official Hidetada Yamagishi channel! ► https://www.youtube.com/subscription_... Connect with Hidetada on social media! ► INSTAGRAM: https://www.instagram.com/HideYamagishi ► FACEBOOK: https://www.facebook.com/HideYamagishiBB ► SNAPCHAT: hideyamagishi ► TWITTER: https://twitter.com/HideYamagishi ► BLOG: http://HidetadaYamagishi.com/ ► BODI CAFE: https://www.BodiCafe.com ► HIDETADA COLLECTION: https://www.bodicafe.com/collections/... -- Videographer ► INSTAGRAM: https://www.instagram.com/nateleungon... ► WEBSITE: http://www.NateLeung.com Content Restriction: The Content on the Service, and the trademarks, service marks and logos ("Marks") on the Service, are owned by this channel, subject to copyright and other intellectual property rights under the law. Please do not download this video and upload to your channel. https://www.youtube.com/watch?v=RluSq...

16
10 sex positions she wants you to stop

This position (where she’s in Downward Dog position, and you're standing behind her) is ridiculously challenging to hold, and not pleasurable enough to warrant the effort. If she’s ever taken a yoga class, she knows how hard it is to stay in Downward Dog for even 30 seconds, much less 10 or 15 minutes. Even if she has the strength, she’s bound to topple over at some point or another. Sex tips 12 reasons why sex sucks lately Your steamy love life turn cold? These reasons may be why.

17
4 Moves for Bigger Biceps

This combination of free weight training, the constant tension provided by cables and a gymnastics-like strength move will provide a spark to help bring up even the most stubborn of biceps peaks. And because no good pair of arms is complete without adequate forearm and grip strength, Burwell threw in a grueling farmer’s walk with four dangling kettlebells. Expect some next-day arm soreness after this one.

18
The Two-Day Biceps Blast Routine

If you want big guns, you need to work them like you want them to grow. Don't stop when they're tired- hit 'em some more. The reason why most new-age “functional” trainers and trainees lack sizeable arms is that they don’t hit them hard enough. Not that you should overtrain your biceps, but please feel free to exhaust them into submission every now and then. Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a  sufficient number of reps. The below routine is designed to do both.

19
5 simple tips to better sex

If the only thing you see in your girl is negative, most experts agree that your relationship is doomed. Try to rediscover what brought you together in the first place. Studies show that couples who last are those who are the most upbeat and say more positive comments to each other on a daily basis. One easy way to get started: Think of one quirky thing she does that you love, and tell her about it.

20
DIY Home Gym Equipment

Here she is. Still gonna rope the ends and sand inside the hand-holes, but you guys get the idea. Threaded 12-inch 1.5-diameter pipe on the outside, threaded 6-inch 1.5-diameter handles, all tied together with flange. Ta da. Dried out a lot so far and with the bark gone, I'm guessing it's about 110-130 right now. More photos coming.[image] [image]

21
The Complete Mr. Olympia Winners Gallery

The Mr. Olympia contest has served as a gold standard, determining who in the bodybuilding universe can rightly call themselves the best in the world, for the next 364 days, at least. Since Joe Weider endeavored to stage the inaugural event at the Brooklyn Academy of Music 47 years ago, 13 men have won the title of Mr. Olympia, starting with Larry “the Legend” Scott and most recently, Phil “the Gift” Heath. Each of these men has represented the pinnacle of his sport, and a number have gone up against one another in classic showdowns that are the stuff of legend. However, due to the span of time between the first and most recent editions, we’ll never get to witness all 13 champs duking it out onstage together. Instead we are bringing you this gallery of champions, starting with Larry “the Legend” Scott and finishing with the 2015 Sandow winner, Phil “the Gift” Heath.

22
What's a 'blended orgasm' and how do I give her one?

Spend a little time warming her up with caresses all over her body. When she starts squirming for more, use one or two fingers of your dominant hand to focus on her clitoris (I highly recommend using lube to help your fingers glide around on this delicate skin). Since you'll be using two hands, keep it simple on the clitoris. Try going in circles, or moving your finger diagonally across the surface of the clitoris. Check in with her for feedback about what she likes best—if she doesn't know, or seems shy, try two different strokes and ask her which one she prefers. Meanwhile, use your other hand to stroke her breasts or thighs.

23 Iron Man Magazine

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24
10 Pec-Inflating Tips For a Dominant Chest Day

You have weak links that stop you from progressing. For instance, weak rear shoulder muscles like infraspinatus and teres minor. These help the shoulders stay where they're supposed to be (pulled back). You might have a winged scapula, which means your shoulder blade is flaring out due to weak subscapularis or serratus anterior. A solution for the latter one is to do a lot of great pushups.

25
No time to shower? Here are 5 grooming products to keep you fresh.

Whatever it is that’s keeping you from a cleaning, don't stress: You can still get fresh with the right lineup of products. Here are five options to stash in your gym bag, your car, or your desk to keep you smelling and looking good all day—even if the gym ran out of hot water.

26
5 Core Workouts For A Tight Midsection - A Beginner's Guide!

27
Bio-Gro by iSatori at Bodybuilding.com - Best Prices on Bio-Gro!

This product is a game changer! First off, the unflavored is amazing because its seriously UN-flavored. I put this good-good in fage 0% yogurt, bean soup, mixed in a smoothie or shake, oats in the morning-- seriously UN-flavored. Helps me absorb the maximum amount of protein I can and maintain lean body mass. This is no joke, you have a serious pump going from the night before and you will see it the next day, but minus the aches and pains. So much more motivation that i can get into the gym and put up some serious weight without having to recover for three days or lower my weight. The "gro" in bio-gro is some serious business marketing - started seeing positive muscular changes as well as a slight decrease in extra fat.

28
Curls Curls Curls!

When it comes to building sheer mass, there is no better exercise than the barbell cheat curl. I would start the movement with a barbell at thigh level, shoulder-width grip, and nudge it into motion with a slight “kick” from my body. I’d choose a weight that was too heavy for me to curl using strict form, but not so heavy that I had to rely solely on body English to get the weight from point A to point B. The idea behind cheat curls is to get the barbell past your sticking points and let your muscles get stressed fully at the points where they would normally find the exercise easy. Because you’re stronger during the negative phase of a lift, the heavier weight used for cheat curls also lets you work the biceps during the all-important downward half of the movement.

29
Will's No-Frills Contest Prep Thread

I actually learned this technique from Jeremy Buendia when he came to my coach's gym. So you do your sets and then hold your arms in the air for 30 seconds as rest to prevent blood from flowing back to them. You immediately go back to doing your sets, repeat. It gives you a pretty insane pump. I've also done it on the vertical leg press. I wouldn't do it too often, but from time to time to shake things up.

30 Hidetada Yamagishi IFBB Pro

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31
How Not to Go Bald | T Nation

If you're genetically susceptible to hair loss, there's no easy 1-2 punch in preventing it. However, it's quite possible to reverse or maintain your current levels of hair by employing a "cocktail" of ingredients. Many popular shampoos and other topical products contain many of the following ingredients. As a good rule, though, be sure to use a few of them.

32
5 Ways to Eat Lower Fat, Turkey Bacon

Turkey bacon has fewer calories and less saturated fat than pork bacon—just don’t go hog wild with your portions.

33
10 pieces of absolutely essential training gear for spring 2017

On brisk spring mornings or evenings, when it's cool enough for sleeves but temperate enough to leave the jacket at home, you'll be happy you put on the Van Cortlandt Long Sleeve Tee. A titan in the realm of running apparel, Tracksmith has designed this lightweight layer from mesh fabric that’s whisper-soft against your skin but tough and durable in the long run, thanks to an anti-microbial, odor-blocking finish. Wear it on any given training day or as a warmup layer before a marathon. The racing sash detail across the front will have you feeling like a legend in the making. ($72, tracksmith.com )

34
Does Eating Too Clean Hurt Your Gains?

If you ask most bodybuilders what “eating clean” means, they will probably tell you it means cutting out all the junk food. If you probe further, they narrow it down to avoiding sugar and fat. What they are left with is skinless and boneless chicken breasts, steamed broccoli, and maybe part of a baked yam with nothing on it. Throw a few protein drinks on top, and the daily food routine is complete. This type of diet is very effective for staying lean, but I see many guys who forget that losing fat and gaining muscle might call for different diets. Putting aside fat for another discussion, I want to focus on the importance of carbs, insulin, and insulin-like growth factor-1 (IGF-1) when planning your diet.

35
Episode 1. Introductions all around, belief systems, vacuum intestines and we all have gas.

Episode 1!!! Introduction to Pauline, who she is, what she believes and what she does. We discuss fitness, diet, myths, fails, pet peeves, motivation and flatulence...Enjoy!

36
Teen Competition

I'm currently 19 height 5'9-5'10 weight currently 196 but still adding more weight. Im planning on participating in a teen competition this summer but still undecided would love to get some feedback. Not sure if I should do physique or bodybuilding. IMG_1495.PNG1242x2208 551 KB IMG_1234.JPG2998x2998 1.87 MB IMG_0988.PNG1242x2208 1.3 MB IMG_1491.PNG1242x2208 1.53 MB IMG_1494.PNG1242x2208 1.7 MB IMG_1492.PNG1242x2208 1.64 MB IMG_1493.PNG1242x2208 2.46 MB IMG_1342.PNG1242x2208 2.51 MB

37
Instagram post by Briceology • Mar 25, 2017 at 1:31am UTC

38
Protein Almond Snack Balls

Breakfast, lunch, and dinner always seem to be the easiest meals to figure out. 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 snack balls.

39
The Top 3 Muscle Building Routines To Follow For Maximum Muscle Gains!

Are you having difficulty finding a training routine that works for you? Read this guide to full body workouts and splits to see if a 3, 4 or even a 5-day split might be the muscle building routine that you need!

40
20 Tips to Shed Body Fat for Good

"Caffeine causes the body to rely more on fat for fuel during a workout, rather than glucose," Aceto says. "But the caffeine effect is lessened when you eat a high-carbohydrate meal with it." Drink 1-2 cups of black coffee within two hours of working out, and emphasize healthy fats and protein if you're drinking it with a meal or snack. Skip the cream and sugar (which add unwanted calories and fat), and avoid drinking coffee at other times of the day; doing so can desensitize you to the fat-burning effects of caffeine.

41
Pump Up the Volume

In order to grow, you must train with a certain amount of volume. Most research does not explore the effects of using more than three sets on hypertrophy, and the data that does exist does not consistently show the benefits of using more than three sets.

42
Kerry Varner on Twitter

@BioLayne if you were me and train at 0430, just 30 minutes after waking, what would you consume? I eat molasses and 1 slice WG toast

43
Derrick Van Every on Twitter

@BioLayne I joined @AVAnutritionllc last week. Love it so far. I truly believe you guys are gonna change the world with this!

44
Instagram post by Fouad 'Hoss' Abiad • Mar 26, 2017 at 6:35pm UTC

45
Instagram post by Flex Lewis™ • Mar 27, 2017 at 1:01am UTC

46
7 Pros, One Controversial Question | T Nation

You want to be the best 10-year old bodybuilder anyone has ever seen? Congratulations. Good luck forging your way into normal high functioning society once you hit college, or even high school. The chances of you becoming an Olympia champion are less than likely. Just as every parent thinks their son playing T-ball is the next A-Rod, people need a damn reality check. My gripe is with the competition of physique, not necessarily the training or focused habits that it takes to see notable results and achieve goals.

47
Haney and Coleman: A Pair of Eights

Following his idol Arnold Schwarzenegger, Haney went with relatively high set volume. For example, when working delts, he typically used five to six exercises and 20–24 sets. Coleman did four to five exercises and 12–16 sets. (In sharp contrast, Yates did only three exercises and three working sets.) Despite Coleman’s reputation for hoisting heavy metal, you might be surprised that it was Haney, not Coleman, who regularly pyramided at least one exercise per routine, progressing to an apex set of 6–8 reps. After his early training years, when he mixed powerlifting with bodybuilding, Coleman aimed for at least 10 reps on virtually all sets and seldom missed double digits—except for a few celebrated times when the video camera was rolling.

48
Dynamic Effort Upper: Final Week of Swiss Bar Speed Benching and Band Pull Aparts in Bench Press Position

Below is an image of the band pull parts in the bench press position. I had this on my Instagram account (@bsmitley if you're interested in following my musings). It's a great option to really reinforce upper back recruitment and make sure the scaps keep pulled back and down. Give it a shot and let me know what you think of it.

49
5/3/1 for Overweight Firefighter

Hey guys, I'm a 6'1 250 overweight firefighter. Between shift work, two children at home (2 years old & 1 year old, not planned haha), and working on my Fire Science degree my wife and I have only been to the gym a handful of times in two years. All that is to say I am in the process of getting a garage gym put together. I have kettlebells, a battle rope, a jump rope, and an airdyne already that I have just accumulated over time but soon I'll have a rack, barbell, and weights. I played football through high school so I have at least spent a lot of time under a barbell, but it has been a long time.

50
Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week. http://bit.ly/2ffDB15  pic.twitter.com/hoJOkHvID4

51 Instagram post by Jeff Bosley • Mar 27, 2017 at 12:03am UTC
52 Tip: Eat These Foods to Beat Stress | T Nation
53 Down and Dirty with the Clean for More Muscle and Power
54 The Rock is sharing his kickass bodybuilding workouts for the world to try
55 Ohio High School State Powerlifting Meet
56 Protein Rules
57 5 Steps To Recovering From Any Injury
58 The Truth About Waist Trainers | T Nation
59 Here’s what the 'ideal male body' looks like in 19 countries around the world
60 Your 3 Biggest Triceps Training Problems, Solved
61 Whole Eggs vs. Egg Whites
62 Instagram post by Adam Bornstein • Mar 26, 2017 at 10:34pm UTC
63 Joe DeFranco's Industrial Strength Show by play.it on iTunes
64 Muscle & Performance on Twitter
65 Health and Fitness Power Rankings: Diet Wars
66 Men's Fitness on Twitter
67 10 strength-building strategies that will never die
68 Cardio Training and Your Heart
69 Sandow-Sized Delts
70 Instagram post by Javier Ortiz • Mar 26, 2017 at 8:14pm UTC
71 Get Big Without Getting Slow: Cluster Training
72 Mike Titan O'Hearn on Twitter
73 Mike Titan O'Hearn on Twitter
74 Bodybuilding.com on Twitter
75 Carbon by Layne Norton Prep at Bodybuilding.com - Best Prices on Prep!
76 Muscle & Fitness on Twitter
77 Tip: Slow Calf Raises for Fast Growth | T Nation
78 Instagram post by EliteFTS • Mar 26, 2017 at 8:56pm UTC
79 Skinny to Shredded: Teenage Transformation Workout Routine
80 The 10 best hairstyles for men that will never go out of style
81 Lighter Weights for More Size?
82 Adam Bornstein on Twitter
83 Ryan Gruntorad on Twitter
84 Instagram post by UndergroundStrengthGym • Mar 26, 2017 at 8:20pm UTC
85 How Your Genes Could Impact Your Fitness and Health Goals
86 31 Awesome Leg Exercises
87 This Guy Travels the World Eating Pizza—and He’s Totally Ripped
88 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest