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Advanced Isolation Workouts for Muscle Definition and Detail

the same exercises day-in and day-out you've done an outstanding job at holding your body back from it's potential for next-level definition and hardness.

WATCH: XPC 21 Deadlift Salute — Team elitefts Results

Make some noise Columbus!

Effective Hamstring Training for REAL Results - Diesel SC

Working through a lower body workout yesterday and the supplemental work included glute ham raises (GHR). As I’ve said many times when talking about programming volume for the lower body, your posterior chain work should include strength targeting the hamstring at the knee (GHR, sliding leg curls, banded seated leg curls) and at the hip …

Kate Upton: ‘Absolutely’ no pre-game sex with fiance Justin Verlander

The blonde bombshell says the Detroit Tigers pitcher abstains before playing. Should you?

This 18-Year-Old Added 45 Pounds of Muscle in Less Than a Year

Read how a 120-pound gamer transformed his life and became a 170-pound gainer.

Middleweight Routines, Comparisons & Awards | Arnold Amateur 2017

See bodybuilding routines, comparisons & awards from the middleweight (85 kilo) division at the 2017 Arnold Classic Amateur.

Cedric's Victory Seminar & Interview with Arnold | Arnold Classic 2017

2017 Arnold Classic champion, Cedric McMillan sits down with Bob Cicherillo & Arnold Schwarzenegger and puts on one of the most entertaining victory seminars in rememberence.

Dallas McCarver's Finals Posing Routine | Arnold Classic 2017

Dallas McCarver's Finals Posing Routine | Arnold Classic 2017

Men's Open Finals Wrap-Up Video | Arnold Classic 2017

Muscular Development's Peter McGough, Ron Harris & Shawn Ray wrap-up the final men's open results from the 2017 Arnold Classic. 

Amateur Overall Bodybuilding Winner Paul Poloczek's Interview | Arnold Amateur 2017

Congratulations to new IFBB Pro, Paul Poloczek of Germany, after his big win! He is the Superheavy and Overall winner at the 2017 Arnold Amateur. Listen to hear what comes next for Paul.

Amateur Overall Figure Winner Interview | Arnold Amateur 2017

MD Latino's Kit Sanderson talks with Amateur Overall Figure Winner Mu Cong just moments after the conclusion of the 2017 Arnold Amateur.

MPD Pro Francesco Montuori's Arnold Expo Interview | Arnold Classic 2017

All the way from Italy, Francesco Montuori came to Columbus to compete in the Arnold Classic Physique Division -- which he considers an honor and a pleasure. He lets Hi-tech's Matt Christianer in on competition plans, family-type relationship with coach and more.

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2017 Arnold Classic Routine: Will Harris

2017 Arnold Classic Routine: Will Harris

5 Ways To Train Around Achy Joints

Dedicated lifters are a stubborn bunch, soldiering on through the pain and never missing workouts. And while a steely commitment to keep lifting no matter what is commendable, you're not doing yourself any favors by doing your normal to-the-limit workout when your knee, elbow, or shoulder is crying "uncle."

The Fake Butt Phenomenon | T Nation

Butt augmentations have grown to the point where women are waging an all-out assault on their asses, and doing some ludicrous, dangerous, and painful things to it. Why? Maybe it's vanity, need for attention, millions of likes and favorites, or a fetish for exaggerating reality (including lips, breasts, hair extensions, waist size). Or they may do it for bigger tips at the strip club, more jobs in the porn biz, satisfying a partner's bizarre desires, or copying celebs who've brought giant asses into vogue.

2017 Fitness International Routine: Ariel Khadr

2017 Fitness International Routine: Ariel Khadr

Tip: Should You Ditch the Incline Bench? | T Nation

That doesn't mean you should ditch the incline press. It only means that you should pull the decline bench out of the gym dustbin and not only put it back into your routine, but give it just as much respect as the incline.

Tip: Is Your Phone Wrecking Your Workout? | T Nation

Other studies have found that we don't perceive time the same way when we're lost in our gadgets. That's fine if you're in the waiting room of the dentist's office, but not so good if you're between sets at the gym. You think you're on your phone for 30 seconds, but it may be more like a minute or two. You may not notice this, but the three people waiting on the machine or bench certainly do... and they hate you.

The 30-day Pre-cut strength workout plan

Cluster sets are a way of breaking down strenuous, strength-spiking lifts into shorter, more manageable bouts of exercise. For example: Instead of performing five sets of five reps at your five-repetition max, those sets are broken into four “clusters” of two reps, with brief periods of rest in between. Ultimately, you’re performing more work, but you're allowing your body to briefly recover. This type of strength training is a smart choice for anyone looking to take on a fat-loss program in the subsequent months. The strength gains made will be better prepare the body to withstand that shift to that more aggressive, high-intensity, non-stop style of programming.

Tip: Try the Kettlebell Kickback | T Nation

Because of their unique leverage and loading mechanics, kettlebells place a huge amount of strain on the triceps, particularly on the lateral and medial heads. Although they won't give you as much continuous tension as the cable variations, the amount of activation in the contracted position is so great that it more than makes up for the momentary relaxation in the stretched position.

Start Now To Get Shredded For Summer's newest spokesmodel, Nick Cheadle, gives you the fat-loss program and ground rules to get you on track for that sweet, shredded summer look.

Tip: The Best Bodyfat Tester | T Nation

Al Kavadlo is one of the world’s leading experts in bodyweight strength training and calisthenics. He is the author of five books, including Zen Mind, Strong Body and Pushing the Limits!. Al is also known for his appearance in the popular Convict Conditioning book series. Famous for smiling while performing some of the most difficult bodyweight exercises imaginable, Al has racked up millions of views on his YouTube channel. As lead instructor for the Progressive Calisthenics Certification (PCC), Al gets to bring his unique coaching style to fitness trainers and enthusiasts around the globe. Follow Al Kavadlo on Facebook

6 Reasons You Need to Do Side Laterals

Since M&F readers have been enjoying my series on exercises that I consider “essential” to those looking to build and sculpt a complete physique, I decided to continue by turning my attention to the shoulders. While it is certainly necessary to employ some heavy overhead pressing movements into your deltoid program, no movement is better (or more essential) than side laterals when it comes to creating true “boulder shoulders.” Here are 6 solid reasons you need to be doing this exercise on your delt-destroying days!

13 Official Muscular Development Magazine

Official Muscular Development Magazine

Instagram post by Shawn Ray's Hawaiian Classic • Mar 6, 2017 at 6:32pm UTC

Team Juggernaut on Twitter

6 Hours Left To Save 20%. Use ARNOLD20 for 20% off Apparel, Supplements and eBooks. Expires at Midnight PST

Row Toward A Six-Pack

Little-known fact: The lats are part of your core, too. They help stabilize your spine just like the muscles of the lower back. When you train them to brace your body while pulling (their main function), you speed up back and core development.

17-Minute Quads

You’ll finish the workout with three, minute-long squat holds. These can be done against a wall if you’re really trashed but you should strive to perform them in open space. For your first go, get your thighs below parallel and hold. If you fail before 60 seconds, stand up, shake it out and get right back to it. Your goal should be to hold for the full 60. On each subsequent set, it’s permissible to hold your squat a little higher. Trust us…that quarter squat on your last set will feel like you’re holding 400 pounds across your back.

Today's Workout

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The 2017 Arnold Classic Strongman Preview: Athletes To Watch

Zydrunas Savickas takes on The Mountain from "Game of Thrones," women confront the stone, and disabled athletes get their chance to shine at the biggest strength-sport event on the planet.

Boost the Testosterone Within

If you like the Godfather movies (well, at least the first two), that’s good news because one study actually showed elevated testosterone in men who had watched a particularly violent 30-minute segment. On the flip side, watching 30 minutes of The Bridges of Madison County caused testosterone levels to drop sharply, while progesterone increased. One website actually suggested that this reduction was a good thing because it could stimulate a man’s desire to cuddle. How did we get to the point where some think lower T is a positive effect? I can just hear the ladies now: “Sure he’s small, overweight and impotent, but my man is an excellent snuggler.” I don’t think so.

21 Deadlift Salute 2017 -

Dave Tate Rapid Fire Q&A | Part 1 -

Men's Fitness on Twitter

Try these 10 muscle-building workout challenges from Men's Fitness to put your body to the test and build strength.

How to Get Stronger: 5 Rules That Make All The Difference

So this is the point where I tell you to get out your stopwatch and make sure you rest at least 3 minutes between sets, right? Sure—if that feels right to you. You definitely want every single rep of loaded work to be of the highest quality you can manage. But honestly, the recommended rest period of your program may not be exactly what you need.

15 ways to improve your workout motivation

S.M.A.R.T, that is. Good goals are s pecific, m easurable, a ttainable, r ealistic, and t ime-bound. In other words, if so far your only intention in hitting the gym X times a week is so you don’t die young or get fat, well, perhaps you need something a little more targeted. Maybe you want to focus on your aerobic health and see if you can train so your resting heart rate drops a few beats per minute, or you want to get more serious about your fat loss endeavors to go down a notch on your belt. Now pick a (realistic) deadline, build a plan, and get to it.

Leaning Lateral Raises to Build Bigger Shoulders

For most people, the conventional lateral raise doesn’t provide enough stimulation, because you don’t experience much tension on the delt until your arm is halfway up. The leaning lateral changes the angle so that your delts work even in the bottom position, making the lift more challenging and more effective when you’re looking to sculpt rounder shoulders .

27 Shawn Ray

Shawn Ray

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12 Signs You're Overtraining

You take your workouts seriously. But, have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Rest assured, if your commitment to gym time is in the neighborhood of about five hours per week, chances are you aren’t at risk of overtraining. However, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it’s probably time to reassess your goals. If you’re in this position, ideally you’ll have the assistance of a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. We’ve compiled a list of 12 common symptoms of overtraining.

Broke Man's Guide to Muscle-Building Groceries

Do you truly use all the food you buy? You probably don't. Before stepping out of the house to buy more food, take an inventory of what you already have. Condiments, spices, frozen and canned food items should be on at that inventory list; this can easily slash your weekly food bill. Next on the list should be leftovers. Last night’s dinner can be today’s lunch, freeze it and it could be next week's lunch too. If you’re one to toss food after a meal, then you are that average American who’s a national statistic. That stat: 28 to 43 dollars of about 20 pounds of food a month gets tossed. So lesson learned here, learn to love your leftovers.

How to build muscle and strength without lifting weights

For example, do the body weight squats at a good strong pace, setting your legs up to be explosive for the squat jumps. Fatigue should set in during these jumps, which is, of course, great for muscle building as you move forward with the workout. “Then finally, the iso hold is like the icing on the cake,” Nguyen says. “Because the muscle has nothing left already and I’m still asking it for more. So ultimately, it breaks more muscle cross fibers so that you get growth, and that’s the bulk part of it.”

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Tip: How to Do Bi-Phasic Stretching | T Nation

Choose a position that lets you get an end-range stretch of the targeted tissues. Start by oscillating in and out of end range for 30-60 seconds. These are small back and forth motions to extend the neural tone and resistance of the tissues being stretched to achieve a more extended end range.

36 Official Muscular Development Magazine

Official Muscular Development Magazine

Superfood - Super Blend of 18 Berries, Fruits, and Vegetables* - Biotest

Biotest Superfood contains 18 incredibly potent, freeze-dried super extracts of WHOLE fruits and vegetables. You'd have to eat several pounds of expensive berries, fruits, and veggies per day to match one small serving of Superfood. And no amount of multivitamin tablets can beat Superfood's nutritional profile.*

Men's Fitness Wire on Twitter

Watch: ‘Creed’ boxer Tony Bellew ( @TonyBellew ) scores stunning upset by knocking his opponent out of the ring:

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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

Metabolic Drive® Award Winning Gourmet Protein - Biotest

Metabolic Drive® protein not only tastes as good as a decadent milkshake, it also provides a blend of the most technically advanced and highest-quality proteins available anywhere – making it the ultimate muscle building, performance-enhancing gourmet nutrition:

Casting Announced For YouTube Red’s ‘Lifeline’ Series, Produced By ‘The Rock’ - Tubefilter

Zach Gilford  (of Friday Night Lights and The Purge: Anarchy ) will star as Conner Hooks, alongside Sydney Park (of  The Walking Dead ). Lifeline , which will consist of eight half-hour episodes, is about a group of insurance agents who are sent into the future to prevent the accidental deaths of their clients. Gilford will play a top insurance agent who has never missed a save, until Park’s character, a sixteen-year-old orphan, is put on his watch.


My love affair with this water- and stain-resistant bag is deep. I first saw it in the Equinox shop and the camo version caught my eye, military gal that I am, and it had leather trim and gold hardware. The next day I saw the actual flagship store in Soho and I knew it was meant to be. Sutton comes in small, medium, and large, and all versions have interior pockets, detachable travel pouches, and an adjustable crossbody strap. What put the last nail in the coffin for me is the incredibly lightweight nylon construction, making it crushable and rollable. My gym stuff weighs enough and I am about to go destroy some steel—I don’t need a bag that adds to my workout. But this one certainly adds to my style.

Anti-Masculinity and the Response of Men

Emotions are palpable. I simply posted on Facebook, “It feels like a lot of women had bad dads,” and within five hours deleted my post due to some vicious personal attacks amongst comments from "friends." I’m not going to attempt to claim moral high ground here either. My anger swelled, as it felt like masculinity was being pelted with stones, if not outright demonized. So where does this leave us and what is my plea to my brothers? I can see men with the tendency to react in two different ways, but both I believe are faulty.


“Necessity is the mother of invention” is a good way to describe Doug Miller’s entry into the supplement  world 12 years ago. Working long hours in management at an economic litigation consulting company, the natural bodybuilding champion relied heavily on meal-replacement products to get him through long work days and tough workouts. But he’d often look at the label and think “Why?”

How to Lose Weight: Why Sleep Can Make you Fat

Exercise isn’t the only way to burn fat and burn calories. There’s another type of activity that may actually contribute just as much—or more—to your weight loss efforts. See why experts say the little things you do throughout the day make a big difference for your body and health.

Ronnie Coleman Best Shape Ever Arnold Classic 2001 | Rare Footage

Subscribe for my weekly videos! Buy Now: Check out this rare footage I found on some old VHS tapes of my Posing routine at the Arnold Classic 2001!! Follow me: Get all of my products here Check out the rest of my videos - Subscribe to receive new videos in your feed -


There are two types of people who train at gyms: those who want arms that are big and jacked and those who are lying about it. You can argue this point by saying, “Stronger is better” or “Being fit is better,” but at the end of the day if your arms fill your sleeves out, you actually start to look like you lift weights. Of course this is debatable, but go ahead and tell me you can look at someone whose arms are muscular and defined and not immediately assume that they lift hard.

Cedric McMillan's Award Speech at the 2017 Arnold Classic

Cedric McMillan's Award Speech at the 2017 Arnold Classic


Now we know why Sonny the Cuckoo Bird is always “cuckoo for Cocoa Puffs”—he’s wired. Not only is cocoa packed with bioactive stimulants such as caffeine and theobromine, it’s teeming with powerful phenols that jack up hormones like adrenalin and noradrenalin that can really get you going.

51 SafwanHurzuk on Twitter
52 Sagittarius Horoscope for Monday, March 6, 2017
53 FlyinToTheHoop on Twitter
54 Hidetada Yamagishi on Twitter
55 Elitefts - The 21 Deadlift Salute rounded off XPC Events... | Facebook
56 Hidetada Yamagishi IFBB Pro
57 The Flexible Dieting Solution
58 Heath Evans on Twitter
59 10 different ways to do a bicep curl
60 Today's Workout 1: The circuit to pound your core, chest, and back
61 Know Yourself to Grow Yourself
62 13 top songs to get you going at the gym
63 8 sex questions you’re afraid to ask
64 Tip: Build More Muscle With Bad Words | T Nation
65 on Twitter
66 10 Hidden Physique Killers
67 Bigger Arms in 5 (Unconventional) Moves
68 9 ways to last longer in bed
69 Your Guaranteed Muscle Meal Plan
70 German Volume Training: Build More Size in 6 Weeks
71 The worst post-sex pet peeves, according to 18 remarkably candid women
72 Freestyle Training
73 Build Muscular Arms Like Mark Wahlberg with this Workout Program
74 The 10 most stunning women at the 2017 iHeartRadio Music Awards
75 Instagram post by Pauline Nordin • Mar 7, 2017 at 7:45am UTC
76 6 late-night habits ruining your sleep
77 It's Crunch Time
78 2017 Men's Physique Prep
79 Top Moves for Monster Quads
80 The best men's hairstyles of 2017
81 The BEST Exercise for Bigger Biceps! [Never-Before-Seen]
82 Kirk Hatton on Twitter
83 9 diet traps you must avoid
84 Don't do anything stupid....
85 Big Meals vs. Small Snacks: What's Best for You?
86 Instagram post by Pauline Nordin • Mar 7, 2017 at 4:58am UTC