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Joe Donnelly: Build Bigger Biceps With This Curl Variation

Hitting those barbell curls hard, but still not making bicep gains? Maybe it's time to switch things up. Try Joe Donnelly's barbell curl variation!

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1
Sagittarius Horoscope for Monday, March 28, 2016

Monday, March 28, 2016 - Applying what you have already learned this year can seem like an uphill battle, but, luckily, if your first idea doesn't work, you have plenty more up your sleeve. Unfortunately, your mind is moving much faster than reality, and you could become frustrated as you wait for events to catch up to your thoughts. Nevertheless, your patience is about to be rewarded while the Moon visits your uplifting sign. Make as much progress as you can during the next couple of days when the cosmic winds are blowing in your favor.

2
25 Tips for Greatness

After his stunning second to Coleman at the 2001 Mr. Olympia, it seemed inevitable Cutler would soon have a Sandow on his mantel. He sat out the 2002 Mr. O when an undersized Coleman looked especially vulnerable. Then came 2003, when a nearly 300-pound Ronnie Coleman shocked the bodybuilding world. Cutler was second again, but the gap between him and first had widened. In the aftermath, Cutler, who had been relying increasingly on machines and cables to refine what he assumed was enough size, went back to the basics. He knew he had to pack on pounds to hang with Ronnie, so he trained Ronnie-style: deadlifts, barbell rows, T-bar rows, barbell bench presses. Free-weight basics formed the core of his routines in 2004 and have remained there ever since.

3
Training Mistakes Part 1

After the bench or deadlift, pick three to four special exercises for both lifts. For benching, the lifter should do two sets of dumbbell presses in one of four angles, with moderate weight. For example, you could perform dumbbell presses for 50 pounds for easy sets of 15 reps, then triceps extensions, followed by upper back and lats, and finally rear and side delts. For deadlifting, do reverse hypers, inverse curls, rows, and abs.

4
A Forgotten Gem

Lie across a bench with your shoulders resting on the bench top and your feet flat on the floor. Grab a dumbbell and hoist it to arms’ length above your head, with both hands pressed against the underside of the inside plate. Then, with just a slight bend to the elbows and keeping the arms rigid, lower the dumbbell slowly behind your head toward the floor. As you lower the dumbbell, try to drop your hips a little toward the floor to increase the stretch. Once you have lowered the dumbbell as far as possible and achieved maximum stretch, return through the same arc to the starting position (dumbbell straight above the chest) to commence the next rep.

5
2016 ARNOLD CLASSIC - ARNOLD SUNDAY SHOWCASE - PART 9

Kai Greene Interview: First Words of the Champ | Arnold Classic 2016

6
30-Minute Big Back Workout

Add more width and thickness to your entire back with this 30-minute session.

7
Muscular Development on Twitter

Your Guide to Monster Pecs - Can't Fail Strategies & Program You Need! http://tinyurl.com/hcblcfl  pic.twitter.com/XTbRO6KbNK

8
T NATION on Twitter

Lose the love handles, keep the gains. This diet will help. Free download: https://goo.gl/yNGvZj  pic.twitter.com/HvkbFlwAoE

9
9 Foods that Should be in Your Refrigerator

You'll want to have these foods on hand to help support your muscle building efforts.

10
5 Plyometric Exercises for Rapid Weight Loss

Fire up your metabolism and shed pounds with an intense plyometrics workout.

11
Wine vs. Hard Liquor

One of the misconceptions about why alcohol is bad for a bodybuilder’s diet is that it’s high in carbs. Truth is, many forms of booze are quite low in carbs. Some red and white wines have less than four grams of carbs per serving (five ounces). And vodka and whiskey are examples of hard alcohol with less than one gram of carbs per jigger (1.5 ounces). Even light beers contain few carbs.

12
H.U.G.E. Gym Class: Power Up

You snort an ammonia capsule, cringing at the synapse stinging; you clap your chalked palms, forming a storm cloud; your buddy swats your back, hard, and again, harder; you shout, loud, and again, louder; you stomp to the bar loaded with more than you’ve ever moved before; and. . . . Almost every bodybuilder has a powerlifting fantasy. After all, most of us don’t want to just look strong. We want it all. That’s why this month’s lesson is all about upping your numbers in the three powerlifts — bench press, squat and deadlift — as we break down the top five power-training blunders.

13
2015 MR OLYMPIA - SUPERSTAR SEMINAR - Pt 5

Part 5 of 9 from the the Superstar Star Seminar on Sunday following the 2015 Mr Olympia.

14
MD News Break EP. 26 - Details on the Olympia Europe 2016

MD News Break EP. 26 - Details on the Olympia Europe 2016

15
The Inner Beast Workouts: Imaginative Ways to Get Scary Big, Strong, and Shredded

The Inner Beast Workouts are here to encourage you to go hard and dominate. Let your mind run wild. You'll get scary-strong and shredded the more often you do.

16
T NATION on Twitter

Conditioning isn't just for fat loss. You'll need it if you want to get jacked. Here's why: https://www.t-nation.com/training/conditioning-for-muscle-mass … pic.twitter.com/VsVScEvg57

17
4 Easy Ways to Fix Shoulder Pain | T Nation

At first your shoulder girdle will quickly fatigue and burn. However, that feeling of fatiguing and burning (the build-up of metabolic waste) isn't the same thing as pain. If it hurts, stop and continue next time, building your way to the point of doing the entire exercise pain-free. You're not ready to move to the next position/progression of this exercise (moving further out from the wall) until you can complete two sets of the handcuff drill pain free, in both retraction and protraction, without taking a break between reps.

18
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.

19
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

20
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

21
T NATION on Twitter

Hey lifters, don't train every muscle directly. What!? Yes, here's why: https://www.t-nation.com/training/the-7-new-rules-of-lifting … pic.twitter.com/u7h5FYvzLJ

22
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

23
Dan Carter on Twitter

Been waiting for this one for ages! BEST ONE YET! @DeFrancosGym @TripleH #IndustrialStrengthShow pic.twitter.com/8UkA8bLaeb

24
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

25
Shawn Rhoden hanging at the 2016 Arnold Expo

MD's David Baye catches-up with Shawn Rhoden on Sunday at the Arnold Expo in Columbus, Ohio.

26
Win a Chance To Train With Rich Gaspari And Hidetada Yamagishi! - Suppz.com

The rules of the competition and the prize for each winner are as follows: Customers must purchase the Gaspari Advanced Stack from Suppz.com or Suppz Stores in order to be eligible to win. One winner will be chosen from Suppz.com and one winner will be chosen from Suppz Stores. Winners of the website competition will be flown to Wisconsin for the event if outside of 300 miles. If within 300 miles, gas expenses will be reimbursed. Travel expenses and lodging will be provided by Suppz Inc. Further information can be found at: http://suppz.com/blog/train-with-rich-contest/ .

27
MD News Break EP 25 - Dallas McCarver's 2016 Competition Plans

MD News Break EP 25 - Dallas McCarver's 2016 Competition Plans

28
Bob & Shawn Wrap-up Finals | IFBB Atlantic City Europa 2015

Bob & Shawn Wrap-up Finals | IFBB Atlantic City Europa 2015

29
CutAndJackedShop.com - The Motivational Gym Shop

FREE WORLDWIDE TRACKED SHIPPING FOR ALL ORDERS OVER £70/$99.  No discount code required.

30
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

31
T NATION on Twitter

Here's a simple test to determine whether or not the back squat is right for you: https://www.t-nation.com/training/tip-hone-your-technique-with-wall-squats … pic.twitter.com/TW1nP2tK7W

32
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

33
T NATION on Twitter

It's like a drop set, but for your hand. Do this to build grip strength: https://www.t-nation.com/training/tip-build-your-grip-with-deadlift-ramps … pic.twitter.com/7NDsupjwlA

34
Watch Kai Greene: The Return Online | Vimeo On Demand

After placing 2nd at the biggest bodybuilding competition in the world, Mr. Olympia, for 3 years in a row; a shocking announcement was made... Kai Greene would not compete at the 2015 Mr. Olympia. Dividing the fans, athletes, and judges alike.

35
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

36
Angela Marie Okon 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

37
Off The Plane and Into The Gym // Banded Chest Workout - Tails Of The Dragon - EP. 9

Flex Lewis returns from Australia and starts the week off with a chest defining banded workout. For more information on resistance bands visit www.ArsenalStrengthBands.com Sign up for the Flex Lewis Official Newsletter and get a heads up on all the latest news and training gear from Flex: www.FlexLewis.Net Follow Flex! Snapchat: Flex-Lewis Instagram: @flex_lewis Facebook: http://bit.ly/FlexLewisFB Music featured: W&W And Ummet Ozcan - The Code (Radio Edit) Bassjackers & MAKJ - DERP

38
Brett Kramer 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 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.

40
Kevin Levrone Classic

Bodybuilding Legend Kevin Levrone Talks About GEAR At The 2014 Arnold Classic Expo!

41
2015 MR OLYMPIA - THE PEOPLES CHAMPION - DEXTER JACKSON

Shawn Ray gets with Dexter Jackson, "The People's Champion" after the conclusion of the 2015 Mr Olympia.

42
Nick Trigili AC Prep part 4 - final hours before show

Nick Trigili AC Prep part 4 - final hours before show

43 Learn How You Can Carb Cycle To Get Six-Pack Abs!

Often, the standard lower calorie diet will get you down to a level of body fat where you can see the top two abs fairly clearly, but it won't be enough to get you the full six-pack abs that you're really looking for. To obtain that level of definition, you have to step up your diet game and really push hard for maximum results.

44
6 WWE Divas to Keep An Eye On at WrestleMania 32

Will WWE's biggest event be remembered as the year the women stole the show?

45
Paige VanZant is Making her Mark on 'Dancing With the Stars'

VanZant had entered the season dancing with Mark Ballas (in above photo), who has since been sidelined due to a back injury sustained during rehearsals the day before Monday's Week 2 performance. Quick to fill in was Alan Bersten (below), a member of the Dancing With the Stars dance troupe. The duo made a stellar performance during Monday's Latin night, scoring 24 points out of 30 from three judges. VanZant is the favorite to win based on her dance and cheerleader background.

46
Arnold Schwarzenegger: Dead on Target

Want to add mass to your upper and lower body? One move can do both.

47
Last Longer in Bed!! Sex Experts Tell You How

It’s no fun for her (and embarrassing for you) when it all ends... too early. We got top sexologists to reveal eight secrets for having longer, better sex.

48
The Classic Straight Up Biceps Workout

“There’s no magic number of reps when it comes to building massive biceps,” says Ryno, who recommends doing this routine either with triceps or on its own.“The key is to include a variety of rep schemes—low reps, medium reps,high reps—into your overall program. This routine forces you to use all of these rep ranges. Be mindful to select the proper poundage foreach exercise. Going too heavy only leads to bad form, not fully stimulating the muscles and overstressing the elbows. You need to focus on the biceps working.Train the muscle, not the movement.”

49
4 Easy Ways to Fix Shoulder Pain | T Nation

At first your shoulder girdle will quickly fatigue and burn. However, that feeling of fatiguing and burning (the build-up of metabolic waste) isn't the same thing as pain. If it hurts, stop and continue next time, building your way to the point of doing the entire exercise pain-free. You're not ready to move to the next position/progression of this exercise (moving further out from the wall) until you can complete two sets of the handcuff drill pain free, in both retraction and protraction, without taking a break between reps.

50
7 Tips For A Bigger Bench

The bench press is a perpetual gym favorite, and for good reason: it works. Bench presses are excellent for building upper body size and strength, but they also require great focus on form to get the most out of them while avoiding injury. As always — and perhaps more so with this move than others — the devil is in the details. Here are seven checkpoints to make sure you are not robbing yourself of optimal benching performance.

51 8 Performance Pointers for Summer Six-Pack Abs
52 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “#TBT When @mona_muresan caught a sick shot of me through the mirror while I was at my shoot for @muscle_and_fitness! Oh btw @mctuthill did…”
53 7 Early-Morning Stretches to Build a Better Body
54 6 Things You Should Know About Creatine
55 Mr. Olympia LLC on Instagram: “#MrOlympia @thedorianyates @mr.olympiallc #BodyBuilding #Olympia”
56 Bodybuilding.com on Twitter
57 T NATION on Twitter
58 7 Popular Lifts You Can Live Without
59 On Trial: Incline Dumbbell vs. Preacher Curls
60 Jim DeLantey on Instagram: “Titan Crew tearing it up at 4am. The MECCA rocks when the DOOM AT DAWN crew show up #Kelly #Titan #powerbodybuilding #mruniverseX4…”
61 Heather Dees Upperbody Pump Up
62 Iron Rebel | Jose Raymond | Battle Ready Series | EP 3
63 John Meadows Lifestyle Video Series | Part 3 | Balancing Bodybuilding & Work
64 O'Hearn Natural Supplements on Instagram: “My snap chat name : MikeOHearn”
65 The Last Rep with Bob Cicherillo & David Baye - Episode 3 Part 2
66 Build Muscle Optimally, Tour of Ben Pakulski's Mi40 Gym VIP Muscle Training Camp
67 How to Overcome Lost Motivation
68 14 Powerful High School Strength & Conditioning Tips • Zach Even-Esh
69 Jeff Sheppard on Twitter
70 Shawn Ray on Instagram: “"The best way to inspire people to superior performance is to convince them by everything you do and by your everyday attitude that you are…”
71 MD News Break - Flex Wheeler Out Of the Hospital
72 ♡TheRareMaahiMayuri♡ on Twitter
73 Geoff Sherman on Instagram: “The Southern California life, Golds Gym Venice with Mike the Titan among men @mikeohearn #vacation #venice #California #bluesky #sun…”
74 Kai Greene on Twitter
75 Fitness Top Physiques on Instagram: “Got arms???! Mike O'Hearn looking swole af Via: @Beyond_Limits_Lifestyle #biceps #Bodybuilder #gym #swole”
76 Body Fortress on Instagram: “#Repost @mikeohearn — who pushes the limit every day. Follow Mike for inspiration and get an inside look at his training and nutrition…”
77 Add me on Snapchat! Username: zevenesh
78 Shawn Ray Muscle and Fitness Camp
79 Primary Legs!
80 Muscular Development on Twitter
81 Flex Lewis™ on Instagram: “Check out today's snapchat 👻Flex-Lewis where we put the NEW Arsenal Strength Bands, through there first workout at #DragonsLair…”
82 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “ARE YOU READY TO TRAIN LEGS WITH ME !?!? Get ready! The watch winner is going to be selected tomorrow and I'll be personally delivering…”
83 Bodybuilding.com on Twitter
84 Evolutionofbodybuilding.net on Instagram: “Bodybuilding at its best!! @shawnrayifbbpro #bodybuilding #ifbbpro @ifbbpro #legend @mr.olympiallc @evolutionofbodybuilding…”
85 Matt Lehr on Instagram: “Surround yourself with people that drive you and push you in all areas! Surround yourself with those that help make you a better person in…”
86 Fer Alvarado on Twitter
87 Kai Greene on Twitter
88 Steve Weatherford on Instagram: “Rapid🔥Fire🔥Training on @bodybuildingcom & @truegritness 40 minute- Chest, Shoulders, Arms 👊🏾💪🏽 LINK in BIO”
89 Bodybuilding.com on Twitter
90 Hidetada Yamagishi on Twitter
91 Jim The Detail Guru on Twitter
92 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “I'm so excited right now for the possible opportunity my agent is working on getting me. There is a possibility I will be able to read for…”
93 Kai Greene on Twitter
94 Want To Lose Fat For Summer? Here is EXACTLY what you have to do
95 Mike Titan O'Hearn on Twitter