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$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Dallas McCarver - Training on the Road

Training on the road presents unique challenges that force a change of routine. In this video, IFBB Pro Dallas McCarver & coach Matt Jansen takes us through their chest & leg workouts from Arnold Classic Week in Columbus, Ohio, and explains what dictates their style and load.

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!

Dynamik Muscle

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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.

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.


Lose fat fast with a training program that will help you maintain body composition results for the long run. You will lose the most fat by eating smart and training with a protocol that focuses on building muscle, burning fat and calories, and achieving the greatest hormone response from exercise. This article will give you the top five tips for incorporating those three strategies into a training program for fat loss.

The Complete Arnold: Chest

Dips are another exercise that people don’t seem to use for chest—most use it as a triceps move. But I’ve always felt that dips really flush the whole pectoral area and are great for building the lower pecs to give you that impressive, deep muscular ridge that separates the pecs from the abs. To build maximum size, you should definitely do weighted dips (I used to hang an 80-pound dumbbell from my weight belt and do sets of 15 reps). Make sure you go all the way down until you feel a good stretch in your chest for each rep, leaning your torso forward and keeping your knees back, and don’t feel as though you have to lock out your elbows at the top. As for dumbbell flyes, don’t stick to light weights. Many people assume that flye moves must be done with light weight. Why? How will you add size using 25-pound dumbbells? Pick up something heavier. You’ll be surprised at how much weight you can handle. I used to start of with 65-pound dumbbells for my fIrst set of 15 reps, then progress to 75s, then 85s, still keeping my reps between 10 and 15.

5 Moves for Bigger, Stronger Calves

Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.

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.

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.

Ben Pakulski's Top 10 Training Techniques

HALF SCIENTIST AND HALF MONSTER, BEN PAKULSKI IS THE DR. JEKYLL AND MR. HYDE OF BODYBUILDING. No one in the IFBB Pro League today applies greater scientific rigor to their workouts than Pak- Man. Armed with a degree in kinesiology, he is forever seeking the latest training research, and if you’re lucky enough to converse with him, he can explain the proven logic behind the technique of his every exercise. So he’s Jekyll, the scientist. But he’s also Hyde, the monster (in a good way). Hyde-like, he’s capable of conquering bar-bending weights, and he brings a ferocious intensity to the gym. At first glance, some of his methods seem bat-crap crazy, but they’re only mad in relation to the norm—plodding through the same routine workout afer workout and expecting to magically expand muscles without asking anything extra of them. Now what sounds crazy? Pak-Man is rare among bodybuilders for applying his brain to his workouts at least as much as his body. And as the following 10 factors illustrate, he has some unique and uniquely efective ideas about training. 1) GET TENSE, STAY TENSE Let’s start with the fundamental concept behind all of Pakulski’s workouts.

Legends Seminar Part 2 - Arnold Classic Australia 2016

Legends Seminar Part 2 - Arnold Classic Australia 2016

MusclePharm Assault at

Warnings: This product is only intended for use by healthy adults over 18 years of age. Do not take this product with alcohol. Do not take this product with any product containing caffeine or other ingredients that have a known stimulant effect. Consult your physician before using this product if you are taking any prescription or over-the-counter medications or supplements. Do not use this product if you are pregnant, expect to become pregnant or are nursing. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your health care professional if you experience any adverse reaction to this product. Do not exceed recommended serving size or suggested use. KEEP OUT OF REACH OF CHILDREN.

Big Ramy & Kai Greene at the 2016 NPC Mets

Big Ramy & Kai Greene at the 2016 NPC Mets

T NATION on Twitter

When squats don't hit the spot, hip thrust. More info: …

The No-Situp Ab Workout

When you think of ab exercises , the first one that usually comes to mind is the situp. While the situp is OK when performed properly, there's other options that place less strain on the neck, spine, and lower back, especially for people who spend countless hours sitting or working at a computer. "Spinal flexion," which basically means you sit in a hunched crunched position for too long, is similar to a situp, and over time, can cause numerous problems including poor posture, pain, and decreased performance.

Muscular Development 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

T NATION on Twitter

Summer is coming. Time to uncover that muscle you built this winter. Free plan here:

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.

T NATION on Twitter

Conditioning isn't just for fat loss. You'll need it if you want to get jacked. Here's why: …

The Mistake That's Causing Your Sex Life to Suffer

This type of pressure contributes to a woman's critical self-evaluation and sexual dysfunction—especially in regards to her sexual esteem, anxiety, and arousal. She likely already has insecurities and ideals in her head (as you probably do too), but that pales in comparison to her feelings of inadequacy stemming from a partner's "perfect" expectations. And let's face it: If her sex life suffers, so does yours.

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.

Tip: Make These Cheesecake Cookies | T Nation

Cheesecake takes a long time to make. Eating more than a slice is generally frowned upon. And you only get to have it on special occasions. This is all BS. So let's simplify the recipe, strip out a ton of calories, keep the flavor, and bake it into cookies that only take a couple minutes to toss together.

Tip: Send Carbs To Muscle | T Nation

C3G has been the most remarkable thing that's worked for me when it comes to carb intake and insulin sensitivity. I was a low-carb dieter for years because eating that way worked for me at one point in time, but habitually depleting my body of carbs eventually stopped working. (I looked chubby and couldn't poop.) And it didn't matter how much gym time I racked up, my body didn't respond well to a mostly meat and veggie diet. Nor did my stamina, power output, strength, or day to day energy. So I reintroduced carbs when I started using C3G and put them to work in the right places.

Triple H talks Training, Low-Carb Dieting, Gym Lessons & More! - Official Website of Joe DeFranco & DeFranco’s Gym!

Triple H is a 14-Time World Heavyweight  Champion in WWE [World Wrestling Entertainment, Inc.].  Not only that, he is also WWE’s Executive Vice President of Talent, Live Events & Creative. Needless to say, he’s a busy man.

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

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

78-Year-Old Granny Crushes 225-Pound Deadlifts

At Muscle & Fitness Hers we love sharing stories about strong, confident women looking to improve their overall health through weightlifting, while inspiring others to do the same. So when we came across this Instagram clip of 78-year-old, Shirley Webb, knocking out a few reps of 225-pound deadlifts , we just had to share it.

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.

27 - The Motivational Gym Shop


T NATION on Twitter

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T NATION on Twitter

Lower slowly, go heavy, build your biceps. You'll need a partner for this: …

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.

Win a Chance To Train With Rich Gaspari And Hidetada Yamagishi! -

The rules of the competition and the prize for each winner are as follows: Customers must purchase the Gaspari Advanced Stack from or Suppz Stores in order to be eligible to win. One winner will be chosen from 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: .

T NATION on Twitter

Here's a simple test to determine whether or not the back squat is right for you: …

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

4-Week Fat Loss Lies

You want abs in 4 weeks? Let's be honest, it's probably not going to happen. Here's how to see around fat loss lies and realistically transform your body.

35 (@cutandjacked) • Instagram photos and videos

The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you significantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains, you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises.

5 Bodybuilding-Approved Canned Foods

There is a section of the grocery store that nobody wants to be caught lingering in. No, it’s not the dairy aisle, despite the onslaught of sugary calories it can provide. No, it’s not the bulk aisle, where the temptation to sneak a chocolate-covered almond or two is hard to resist. And it’s definitely not the deli counter where the cute girl slicing up prosciutto has caught your eye. The place in the supermarket where you’re likely to tilt your head down and get in and get out fast is the canned-food aisle. That’s because canned food is considered a last resort when it comes to feeding yourself, worthy of little more than sustenance for college kids or your cat.

38 on Twitter


Row to Grow

Rowing motions give your back depth and thickness. The way I look at it is that the chinup (which starts of every back routine I do, and for which I do the most sets of any back exercise) tends to work the back from the outside in. In other words, it hits mainly the muscles on the edges of the back just under the armpits, which are primarily the outer-upper aspect of the latissimus dorsi muscles. On the other hand, a row tends to focus the stress from the inside out, punishing those cords of muscle that make up your mid- and upper-inner back muscles, which include not only the inner portions of the latissimus dorsi, but also muscles like the erectors, teres, and rhomboids.

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.

Robert Larson 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 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.

Jennifer Harmande 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

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 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: Music featured: W&W And Ummet Ozcan - The Code (Radio Edit) Bassjackers & MAKJ - DERP

Frank Dux Interview - The Real-Life Bloodsport | Arnold Classic 2016

Frank Dux Interview - The Real-Life Bloodsport | Arnold Classic 2016

Kevin Levrone Classic

Final tips from Kevin Levrone to Jonathan Later, Arnold Classic Ohio 2014

MEX Muscle Excellence | U CAN!

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?

Quest just released Protein Spray Tan

Ron Penna, Quest’s CEO and the head of its R&D department had the following to say about his newest incredible edible, “"It’s the perfect blend of nutrition and presentation. Since there’s already so much going into contest prep, you’re killing two birds with one serving. Lick it off for faster absorption. Or, if necessary, just take it as a protein shot."

50 (@cutandjacked) • Instagram photos and videos

51 Paige VanZant is Making her Mark on 'Dancing With the Stars'
52 Five Workouts to Lose Weight Without Traditional Cardio
53 5 Things to Know About Boosting Your Metabolism
54 Big Ramy's Chest Test
55 25 Workouts You Can Do in 25 Minutes or Less
56 The Ultimate Guide to Clean Eating
57 Biggest Lessons Learned From Westside Barbell -
58 Five Foods to Eliminate from Breakfast
59 28 Days to Lean Meal Plan
60 Primary Legs!
61 ATTN High School Coaches Who CARE: How to WIN The High School STRONG Program • Zach Even-Esh
62 Quest’s New Protein Spray Tan is Already Backordered
63 Jim The Detail Guru on Twitter
64 Hidetada Yamagishi on Twitter
65 Entertainment Weekly on Twitter
66 Some training videos from week 26/3-1/4
67 Last Longer in Bed!! Sex Experts Tell You How
68 The Classic Straight Up Biceps Workout
69 4 Easy Ways to Fix Shoulder Pain | T Nation
70 8 Performance Pointers for Summer Six-Pack Abs
71 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…”
72 7 Early-Morning Stretches to Build a Better Body
73 6 Things You Should Know About Creatine
74 Shawn Rhoden hanging at the 2016 Arnold Expo
75 7 Popular Lifts You Can Live Without
76 Mike Titan O'Hearn on Twitter
77 Hunter Johnson on Twitter
78 Chest, Shoulders & Triceps
79 Jim The Detail Guru on Twitter
80 Elliott Speaks with King Ronnie Coleman
81 Drew Ferris on Instagram: “Knock out training session with @mikeohearn and company at #goldsgym this AM! @repostapp. ・・・ So awesome to spend some time training with…”
82 Mr. Olympia LLC on Instagram: “#Strive #MrOlympia @mr.olympiallc #Olympia #BodyBuilding #Flex #Fitness”
83 RCSS Brand Madness
84 03-30-2016 - Triple H getting freaking ripped!
85 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…”
86 MD News Break - Flex Wheeler Out Of the Hospital
87 Geoff Sherman on Instagram: “The Southern California life, Golds Gym Venice with Mike the Titan among men @mikeohearn #vacation #venice #California #bluesky #sun…”
88 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…”
89 Shawn Ray Muscle and Fitness Camp
90 Muscular Development on Twitter
91 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…”
92 MD News Break EP. 26 - Details on the Olympia Europe 2016
93 Brandon Hendrickson Win Men's Physique at the 2016 Arnold