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Top News
1
Sagittarius Horoscope for Wednesday, March 2, 2016

Wednesday, March 2, 2016 - An all-too-familiar dilemma may resurface now that the Moon is back in far-seeing Sagittarius. You are ready to choose between boldly charging ahead without a plan and waiting until you're fully prepared for the next step. You truly understand the wisdom of patience, but you still prefer to move quickly today. Your current drive for self-expression is powerful, so be sure to maximize the potential of the moment with a healthy dose of common sense. Ultimately, balance is the key to your success.

2
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

3
Tips for Powerlifters & Physique Competitors on Staying Lean - elitefts.com

Tips for Powerlifters & Physique Competitors on Staying Lean - elitefts.com

4
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

5
T NATION on Twitter

Don't blast the weight up at the beginning of the rep + 3 other tips for ham curls: https://www.t-nation.com/training/tip-try-these-4-leg-curl-tricks … pic.twitter.com/UNck8htRBb

6
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

7
T NATION on Twitter

How to avoid back pain and poor mechanics when doing weighted chin-ups: https://www.t-nation.com/training/tip-for-pull-ups-hang-weight-in-the-back … pic.twitter.com/MauZijnTIg

8
Gee-Force Hydraulics 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

9
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

10
T NATION on Twitter

Does Hollywood discriminate against buff actors? We asked one: https://www.t-nation.com/living/hollywoods-best-built-villain … pic.twitter.com/44yQTGA6M5

11
Project Rock

We all have hopes, goals, dreams and aspirations, and I've officially made it my project to help as many of you get after your goals as possible. Let's get after it and chase greatness... together.

12
8 Tips for Great Abs

The most fundamental thing to remember about your abs is that you will not be able to see them while that layer of fat is covering them. Thirty to 45 minutes of cardio three to four times a week is a great start. Obviously if you do more cardio the results will come quicker, but not in the form of more cardio per session, but more days. So optimally I would say five to six days a week for 45 minutes, keeping your heart rate in the 130–140 beats per minute range.

13
T NATION on Twitter

If standard push-ups are a breeze, then this variation is the next level for you: https://www.t-nation.com/training/tip-build-bigger-triceps-with-push-ups … pic.twitter.com/Q9n1qKVL7c

14
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

15
US2U Consulting 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

16 Dwayne "The Rock” Johnson Has Just Created The Greatest Gym Bag Of All Time

The bags, a backpack ($100) and duffle ($125), were created in partnership with Under Armour (Johnson signed an endorsement deal with the brand last year). The design is understated and unisex (in case you’re tired of neon, haha, right!), but there are enough pockets to store whatever you need…sneakers, wallet, sports bra, five water bottles, iPad, a flatiron, the latest issue of SELF magazine, and so on. The only thing that’s missing is an invite to work out with Johnson himself. (We’re waiting!)

17
CutAndJackedShop.com - 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......

18
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

19
The Arnold Press and Shoulder Workout

Of Arnold’s many accomplishments, this one doesn’t rank particularly high. Still, not only did it allow him to name an exercise after himself—the Arnold Press—it’s a uniquely effective move. While Arnold was experimenting with ways to spark new shoulder growth , he rein­vented the overhead press, twisting the palms from facing backward to facing forward. He found that this better targets your front delts than conventional overhead presses. Like its namesake, this exercise travels a unique path. Add it to your shoulder routine.

20
The Best Pre-Workout Foods

Bananas : “They’re nature’s PowerBar,” says Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport . Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

21
6 Ways to Make Your Leg Workout Harder

Those “skipping legs day” memes didn’t show up out of nowhere. So why do so many people find excuses to bail on their quads, hams, glutes, and calves? Because the challenge of shambling to the car with sweat-soaked clothes and shaky legs isn’t for everyone. But we’re willing to bet that it’s for you, right? You can get there with these tips provided by certified personal trainer, motivational speaker, and TV personality John Rowley .

22
The Spring Trim Up: How to Burn Body Fat Before Summer

Everyone gains weight in the winter. And that's totally fine. It's colder, there's less sun, and the holidays can be a killer. Some use the seasonal shift to their advantage by taking all of those extra calories and putting them into building slabs of muscle. Check out how that's done with the WINTER BULK UP program here . And then again, some might have just put on the blubber. But whether you spent your winter months getting bigger, for better or for worse, the next plan is for chopping you all up: The SPRING TRIM UP .

23
Mr. Olympia LLC on Instagram: “#HangingOutAtTheGym #MrOlympia #BodyBuilding #Olympia #arnoldschwarzenegger #francocolumbu #asf2016”

24
MusclePharm Combat Crunch Bars at Bodybuilding.com

Order today using our 100% secure server and get it at the lowest prices in the world with our fast, inexpensive 2-3 day shipping! NOBODY beats our overall price!

25
Zach Even - Esh on Instagram: “Been a while!! #Manasquan #UndergroundStrengthGym #Edison #UndergroundStrengthCoach”

26
Spring Trim Up: The Workout to Light Up Your Legs, Shoulders, and Abs

Spring Trim Up: The Workout to Light Up Your Legs, Shoulders, and Abs

27
Dexter "The Blade" Jackson on Instagram: “See you guys this weekend at the @unutrition booth #1045. Come by and say what's up and check out these amazing products.. but please check…”

28
Exclusive PT 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

29
Ashley Zorn on Twitter

@BioLayne definitely would consider grad school one day! As of now tho just undergrad advice. University or field recommendations?

30
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.

31 13 Strategies For Building LEAN Muscle

When I was 100% determined to build as much muscle as I could without compromising being lean and cut (since that's always been my number one desire), this is what I did day in and day out:

32
Kai Greene 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

33
Laura 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

34
Blending Calisthenics with Strongman, Powerlifting & Olympic Weightlifting • Zach Even-Esh

I’ve learned to work with what I have. Injuries happen when you combine a history of aggressive sports training and decades of training in the gym. Some will disagree and yes, some can go without injuries. There is a genetic component to durability, I believe. I’ve seen some horrific training do no harm to some yet I see very dialed in training beat others up.

35 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The Bodybuilding.com 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 Bodybuilding.com, 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.

36
YEAH BUDDY is here | Win 1 of 50 bottles

37
Steven Nelson, SPT on Twitter

@BioLayne love your stuff, but if you want others to know science, why would you restrict how to science articles for members only?

38
Jay Cutler 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

39
CCEMC 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

40
LightSpeed VT on Twitter

LightSpeed VT is a training solutions company. We create the world's best interactive, experience-based training systems that inspire people to learn.

41
Stacy McCloud 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

42
10 Reasons to Take Beta-Alanine

The best thing happening in sports supplements since Creatine: Beta-Alanine!

43
Kai Greene on Twitter

"BIG ANNOUNCEMENT" "The Chronicles of King Kai" Launching at the #ArnoldClassic !!! Booth #858 #KingKai x #KaiGreene pic.twitter.com/ESU2ekCXRO

44
Kenny Vergini on Twitter

I hate it when I miss @BioLayne nutritional science beatdowns But I hate missing his libertarian rants even more #myhero #freedomforthewin

45
5 Unique Shrugs to Get You Yoked

Set the crash bars on a squat rack at about mid-thigh level. Unlike a conventional bar shrug the resistance will actually be behind you. This slight deviation stresses the mid traps more than a standard bar shrug. Hand placement on the bar can also serve as a way to recruit different parts of your traps. Try it with a close grip, shoulder width grip and just inside of a snatch grip to really tax the upper back from different areas. Perform 3 sets of 20-25 reps.

46
The Fast Lane to Hypertrophy

The first step to ensure size is the commitment to train on a regular basis. Despite you size and genetics, an extended layoff causes a decrease in size and strength. Atrophy can take hold in less than 72 hours. So to preserve hard-won muscular development, hit it hard and hit it often, hitting every bodypart at least once per week. Eight-time Mr. Olympia (1984-1991) Lee Haney recommends hitting each bodypart at least twice per week, although this may be a bit much for a great deal of us mere mortals.

47
Retro Athlete: Larry Scott

How the original Mr. Olympia built his celebrated biceps.

48
Weider Principle #26: Iso-Tension

Here are a few iso-tension tips. First, this isn’t a good technique to do with compound lifts that involve many areas. For example, deadlifts work too many muscles (spinal erectors, trapezius, glutes, quads, lats, etc.) to focus on just one. On the other hand, if the compound exercise has one primary muscle, applying iso-tension there can better direct the stress of your sets. As an example, fl exing your chest between sets of bench presses can help you target your pecs (primary muscle) and use less of your delts and triceps (secondary muscles).

49
The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

50
Legendary Backs: Ronnie Coleman

On his way to a record-tying 8 Mr. Olympia victories, Coleman continually set a new precedent in back muscle and displayed an unrivaled combination of size and detail.  The often-used claim, "contests are won from behind" was never more true during Ronnie's reign as King of the Olympia.  And every grainy ounce of muscle was earned with heavy weight and hard work.

51 The 6 Worst Things You Can Do For Bigger Biceps
52 Jay & Kai Train at Bev Francis Powerhouse Gym
53 Mark Bell's Bigger Bench Workout
54 5 Tips to Working Out with a Weak Back
55 The Classic Straight Up Biceps Workout
56 6 Key Tips for Bigger, Better Squats
57 Metabolic Modifiers
58 The 'Timeout for Muscle' Mass-Gaining Workout
59 4 Moves to Build Abs of Steel
60 Fast Starts
61 18 Awful Things You Should Fear in the Gym
62 Get Bigger Shoulders With 5 Easy Moves
63 Are You Overtrained or Undertrained?
64 4 Healthy Detox Shots to Drink on the Regular - HUMANFITPROJECT
65 Cutler's Quad Quiz
66 2016 Arnold Classic Preview
67 Hammer Out Bigger Arms With This Combo Circuit
68 3 Custom Whiskey Flights for Your Next Taste Test
69 Optimal Approach to Postcontest Rebound
70 How to Drink Whiskey Like a Pro
71 Rip it Good
72 20 Moves For a Jacked Back
73 Muscle Soreness vs. Muscle Growth
74 T NATION on Twitter
75 Big Ramy Trains Arms
76 10 Rules to Eating for Mass
77 You’re Invited - Battleground Ohio Campaign Kickoff Rally
78 10-Minute Biceps
79 @therock on Instagram: “Every great story starts with a great villain... My sistah @priyankachopra is one of the biggest and most beloved stars in the world. When…”
80 HIIT Your Abs For a Ripped Six-Pack
81 The Body Cleanse: Does Juicing Really Work?
82 2016 Arnold Classic | Biolayne
83 Fit in Action: Here's How Female Firefighters Train for the Job
84 Andy Hodby on Twitter
85 Shaun Crago on Twitter
86 10 Ways to Build Strength Without the Size
87 T NATION on Twitter
88 5 Core Fixes to Improve Your Functional Strength
89 Beginner Fitness Mistakes You Won't Have To Make
90 Arnold Schwarzenegger: Rears in High Gear
91 Burn Baby Burn
92 10 Meals With Only 5 Ingredients That Any Guy Can Make