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Marc Megna's Lifting Lessons: Barbell Biceps Curl - Bodybuilding.com

You may not know it, but you're probably not getting the most from your biceps curls—and your arms are suffering for it. Here's how to make every curl more effective!

Phil Heath and Adaptive Class Winner Mark Smith Pose Down

Phil Heath and adaptive class champ Mark Smith pose down at the 2015 NPC Phil Heath Classic

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1
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

2
Sagittarius Horoscope for Sunday, April 12, 2015

Monday, April 13, 2015 - Your hopes loom so large now that you might believe you can reach out and touch your dreams. However, nearly everything seems exaggerated these days, making it difficult to gauge the relative importance of your goals. Your current enthusiasm distorts your objectivity and clouds your common sense. If something looks extremely enticing today, wait a day or two before making any final decisions. It's healthier to make a significant commitment only after giving it serious thought.

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4
Go Extra Heavy with Kroc Rows

Sadly, most guys consider dumbbell rows a throwaway exercise. You’ll rarely see dumbbell rows in excess of 90–100 pounds in a commercial gym. This isn’t a physiological limiting factor—it’s a psychological one. Dumbbells heavier than 100 pounds simply sit outside most guys’ comfort zones. When I trained in a gym where the dumbbells went up to only 150, I took rows out of my routine because they were too easy—then immediately noticed that my bench was suffering. I reversed course, adding rows back in by custom-building handles of my own that would allow me to go as heavy as I wanted. “Kroc Rows” became my calling card. Every time I went to the gym to row, I had one goal: to use a heavier weight than I had the previous workout, for as many reps as I possibly could. My personal record is a set of 13 on each arm with 310 pounds.

5
10 Life Lessons From A Navy Seal. I Will Always Remember #4.

Know that life is not fair and that you will fail often, but if you take take some risks, step up when the times are toughest, face down the bullies, lift up the downtrodden and never, ever give up—if you do these things, then next generation and the generations that follow will live in a world far better than the one we have today and—what started here will indeed have changed the world—for the better.

6
The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

7
Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.

8
Stagger Your Stance for New Gains

Here is a variation of the Romanian Deadlift that combines the bilateral stance with more emphasis on the posterior chain of the lead leg. This variation is great for isolating the lead leg during the Deadlift and also great in that balance can still be kept compared to a true single leg Romanian Deadlift. Hold a barbell in front of your thighs with a double overhand grip. Stagger your stance with your right foot back and your left foot forward. Your right heel should be off the ground with the toes of your right foot inline with the heel of your left foot. Push your hips back as you hinge forward. Keep the bar close to your legs and keep your chest puffed out and shoulders back. Feel tension develop in your left hamstrings. Once you reach roughly 90-degrees of hip flexion, return to the standing position. Perform desired reps and switch legs.

9
FLEX 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
Increase Strength With Unilateral Lifting

When you perform the exercise with just your right arm, the lack of counterbalancing weight causes your torso to twist toward your right side in the bottom position, forcing you to resist that twisting by contracting your obliques. As you begin to hoist the dumbbell with your right arm, the momentum generated by the action—along with the pulling of your torso muscles toward your left side to resist the pull of the weight on your right—causes your torso to rotate toward the left. This is cheating, despite the fact that you can't control it. This also happens on one-arm dumbbell rows as well as with standing exercises such as upright rows, lateral raises, front raises and dumbbell curls.

11
One-Dimensional Attack

Here, we rehabilitate the reputation of “one” with 10 unilateral exercises you probably aren’t doing so you can take a “one-sided” approach for better gains.

12
Best Breakfasts for Weight Loss

Breakfast is the most important meal of the day—as if you haven't heard that before. But what you may not know is that eating breakfast is essential for successful weight loss. "It's like putting logs on a wood-burning stove. You need that initial input of fuel to get your metabolism going for the day," says Milton Stokes, R.D., author of Flat Belly Diet! For Men . Shoot for 400 to 600 calories within an hour of waking up, with an emphasis on nutrients that will leave you satisfied for hours: protein healthy fats, and fiber. Try these popular options, designed specifically to boost calorie burn.

13
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.

14
2 Great Shoulder Exercises for Stronger Delts

The shoulder is an extremely dynamic joint with an incredible range of motion and the power to throw, punch, push and more. But just putting on shoulder mass isn’t the answer: For strong and healthy shoulders , you must regularly perform some maintenance exercises to ensure equal development, coordination of the smaller stabilizing muscles and prevent injury. Here are two exercises that’ll help make sure your deltoids are the picture of health.

15
A Better Way to Build Bigger Shoulders

Our Advice: The problem here isn’t so much this workout as the overall workload in your week. You’re training five days per week, back to back, with an average of 20 sets per session. Unless you’ve already qualified for the Mr. Olympia, that much training is going to be tough to recover from. We suggest knocking the volume down by about half—try 12 sets per workout—and training four days per week. As for your shoulder routine, you’ve picked appropriate exercises and volume, but avoid redundancy. Your front delts get worked by all presses, so the front raise is only adding extra stress you’ll have to recover from. The lateral raise is ok, but a better option is to do it with a cable. This will keep tension on the muscle even in the down position (where it normally rests in conventional lateral raises).

16
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

17
6 Reasons Why Arnold Should Be on Game of Thrones

No disrespect to Hafthór Júlíus Björnsson — have you seen how strong ' Thor ' is? Of all the heralded Game of Thrones characters, he’s the closest to having actual superpowers. That said, Arnold's first major movie role as Conan the Barbarian cemented him as a proven warrior, fit to fight and thrive in the Game of Thrones world.

18
3 Kettlebell Exercises for Bigger Muscles

Most guys who have picked up a kettlebell at any point in their training have learned how to do a proper kettlebell swing . From there, the other kettlebell exercises added to the repertoire tend to be the kettlebell clean, the kettlebell snatch, and maybe the Turkish get-up. But too many times the learning ends there, as do the benefits of kettlebell training. Keep your progress rolling and get greater muscle growth with the three unique exercises listed below.

19
Tips for a Stronger Deadlift

In short, the sumo deadlift is a good way to work your quads, while the standard deadlift is better for your glutes and hamstrings. Your solution? Incorporate both styles into your training. Start with squats followed by deadlifts for one workout, and in the next workout switch the order to deadlift first and then squat. This way, you’ll bring up your strength with both squats and deadlifts without compromising your numbers in either move.

20
VIDEO: The 3-Move Muscle-Maker Workout

VIDEO: The 3-Move Muscle-Maker Workout

21
Smith Machine Trap Training

There are only so many ways to hit your upper traps. Sure, they get worked with pretty much any shoulder exercise (overhead presses, lateral raises, upright rows), but isolating the upper traps is usually a matter of doing one of the few variations of shrugs you’re familiar with. if you’re tired of the standard barbell or dumbbell shrug, move over to the Smith machine. Keeping the bar in front of you is one way to do it, but we like the behind-the-back variation. It helps keep your shoulders back to engage other back muscles and improve posture, it helps build thicker upper traps (the primary purpose of the move), and, as a bonus, it might just keep you from getting bored with your current free-weight trap routine.

22
Biotest 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
Walk With Me

Shawn Rhoden’s step-by-step leg workout

24
Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load - you start with a heavy weight and stick with it for the whole set. To refresh, here's how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you'll have done 8-11 reps with a weight with which you could normally do only six. These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you'll have the best of both worlds: size and definition.

25
Skinny-Guy Rules to Gaining Muscle

2. Clean and Press Set a barbell on the floor, crouch down, and grab it with hands shoulder-width apart. Your lower back should be in its natural arch [1]. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are in the bottom position of a shoulder press [2]. From here, press the bar straight overhead [3]. Reverse the motion to return the weight to the floor. That's one rep. If you feel your back is rounding when you pull the weight off the floor, perform the exercise by starting with the bar at just above knee height, and "muscle" the weight up from there.

26
Why He Gave Up $70 Billion

Instead of living off $70 billion—what his (former) 10% share of Apple's current $700 billion market value would be worth today—Wayne, 81, must rely on Social Security and the Internet precious-metals business he runs out of his 2,100-square-foot home in Pahrump, Nevada, next to a neighbor who raises chickens and goats.

27
10 HIIT Workouts to Get You Shredded for Summer

High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for whipping yourself back into beach-body shape. To capitalize on the benefits of HIIT, we reached out to George “Hit” Richards, celebrity fitness trainer and calisthenics expert, and Pete Bommarito, C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems, for a variety of interval workouts designed to burn fat, build muscle, and enhance sports performance. Get in the best shape of your life (and look like it, too) with these 10 fat-blasting interval workouts.

28
Should I Get a Tractor Tire to Work Out With?

As for back injuries, they can happen, Dale says, but they’re pretty easy to prevent if you know what you’re doing. When flipping your tire, “make sure you stand with your toes close to it, bend your knees, and hinge from your hips so your lower back stays tightly arched.” Brace your abs as if you’re preparing for the impact of a punch to the belly, then “drive forward and upward with your legs to get the tire moving, using your arms to finish the flip.”

29
The Ultimate Mobility Workout

Having a body like the statue of David means nothing if you move like him, too. I created this CrossFit-style program to give you the muscle and mobility of a pro athlete. It begins with cutting-edge joint mobilization drills that free up your entire body, resulting in cleaner movement and more access to your muscles. After that, you’ll go right into a brutal circuit workout that will make you sweat buckets, finishing with relaxing soft tissue work, which relieves commonly tight areas. The principles of this plan have improved the fitness of everyone from the CrossFit pros who come through my gym, CrossFit San Francisco, to the thousands of people who subscribe to my website MobilityWOD.com . (Want a simple CrossFit workout that can burn up to 14 calories a minute? Check out The Crossfit Workout You Can Do Almost Anywhere .)

30
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

31
5 Super Strength Boosters

Perhaps you’ve set your heart on getting stronger this year. You’ve got your lifting straps, your weight belt and have trained your eye on the squat rack. But if you are, you know, human and stuff, strength is a gradual pursuit where the addition of weight to the bar comes slowly…sometimes, frustratingly so. But you don’t have to fully surrender to the pace of your innate physiology.

32
6 Surprising Health Benefits of Coffee

Want to lower your risk of death? A National Institutes of Health – AARP Diet and Health study of more than 400,000 people revealed that drinking coffee might be the answer. Between 1995 and 2008, male participants drinking even just one daily cup reduced their risk of death by 6%. Drinking either two to three cups or six or more cups reduced the risk by 10% during the timeframe of the study. The greatest reduction of death risk was 12% in the group drinking four to five cups. Know your limit: five cups.

33 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1207/Top_Five_Reasons_Non-Fat_Is_The_Biggest_Scam_Ever.aspx

First, studies show that compared to foods high in fat, those that are high in sugar but low in fat have been found to activate regions in the brain associated with pleasure and reward. When we eat this foods, we tend to be driven to seek out whatever made us feel good, which in this case is non-fat, sugar-filled food (this is the same part of the brain that is activated by drugs such as cocaine).

34
Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

35
Running Nutrition and Hydration Rules

Finish strong by following these race-time nutrition and hydration guidelines from Matt Pahnke, Ph.D., principal scientist at the Gatorade Sports Science Institute.

36
5 Sex-Position Tweaks to Help Give Her an Orgasm Tonight

You get a great view and women like this position because they’re in control of the speed of the thrusting and the angle. To make it even more intense, have her get on her knees while bending forward so she's leaning toward your face, and then she can move in and out of you nice and slow. “This will help your penis hit her G spot while allowing her to angle her clit on your shaft as she uses her arms to hold onto you for balance,” says Patricia Taylor, Ph.D., sex educator and author of the newly revised Expanded Orgasm . Starting off slow and increasing the speed is key because it helps her really get warmed up, and when she's really excited, her clit grows larger as it becomes engorged and the larger area of sensation increases her ability to orgasm. Plus this slightly shifted position allows her to move however she likes. “If you’re in the mood for experimenting, wear a vibrating cock ring to really increase the sensation,” Taylor says.

37
T NATION on Twitter

What gets measured gets mastered. The advanced lifter's guide to workout logs: https://www.t-nation.com/training/log-your-training-like-a-boss … pic.twitter.com/3WGqjNLC5Y

38
6 Sex-Boosting Foods

Experts weigh in on what to eat to boost stamina in bed.

39
The 10 Strongest Humans to Ever Walk the Earth

We’d like to make it clear that comparing athletes whose peaks came a century apart makes educated speculation a must. First, there’s the issue of chemical enhancement, something obviously not available to a Louis Uni. Second, Todd points out that during the late 19th and early 20th centuries, strength athletes didn’t so much train as give performances on an irregular basis. The strength they displayed for gawking crowds was raw and untrained—and it was their performances that made them stronger, nothing systematic. In this light, we attempted to recognize not just recorded strength but potential strength as well. Call it a metaphysical leveling of the playing field.

40
The Pullup-Pushup Workout

The only caveat to high-frequency training is the risk of overuse injuries, but you can avoid those by changing up your exercises so you don’t recruit the same muscles the same way every time. That’s why each of the workouts on these pages pairs up a different variation of the pullup and pushup.

41
Protein Power: 7 Easy Ways to Make Chicken

Sure this lean protein is a healthy eating staple, but that doesn’t mean it needs to be boring. Here, chicken breast recipes you’ll actually love.

42
Branch Day 1 at the GASP & Better Bodies Booth at FIBO

Branch Warren living the life in Germany after a great arm workout that morning makes an appearance at the GASP and Better Bodies booth on day one of FIBO 2015. Get your GASP & Better Bodies Gear at http://bit.ly/gaspbbstore

43
The Deadlift: Step-by-Step for Optimal Results

Pull the weight off the floor by straightening your legs, keeping your back flat and the bar close to your body with your arms straight. Your shoulders and hips must come up at the same relative speed; don't let your hips "kick up" before your shoulders move. "People will commonly start rising up with their hips first instead of extending their hips, knees and trunk simultaneously," says David Sandler, CSCS, owner of StrengthPro, Inc. and consultant on National Geographic Channel's Super Strength. Think about pushing through the floor with your feet as you drive to stand upright.

44
Nutrition on Speed: 5 Essential Juice Recipes for Fit Guys

How can juicing boost your workout performance? Here, five fruit and vegetable juice recipes built to increase energy and speed up muscle recovery.

45
Build a Set of Monstrous Quads with our "Quad Thrust" Routine

Start with a moderate weight that you can handle for at least 15 reps. Varying your foot position will allow you to hit your quads from a variety of angles. Keep your back against the pad during the full movement; don't risk injury to your lower back by rolling your tailbone under as you lower the weight. Lower the weight slowly, then push through your heels on the upward portion of the movement. The pace should be slow and controlled on the way down and explosive on the way up. Consider pyramiding up in weight for each set, but make sure to get at least 10 reps.

46
John Hansen on Twitter

Some of the trophy winners at the NPC Natural Suncoast last year. Check out this year's show @ http://www.npcnaturalsuncoast.com  pic.twitter.com/mS9WKRohRE

47
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48
Climb The Ladder to Build Muscle and Strip Body Fat

There are many variations of ladders where you can increase or decrease the weight as the set progresses, but for simplicity, we’ll use the most common ladder scheme—the weight will remain the same and we’ll “walk up and down the ladder.”

49
Back to Basics: 11 Ways to Build Your Best Cardio Workout

The importance and benefits of doing cardio are clear and in our faces everyday, but unfortunately many people don't know what constitutes as effective cardio. Gone is the day that you could run around town for a couple of miles and “be healthy” or look “fit”. Today’s “fit” man needs to be strong, fast, and athletic. An hour on the elliptical, a walk on a super inclined treadmill, or a 10-mile jog in your neighborhood will not help you attain these qualities. A successful cardio routine involves some key elements that are not in most programs.

50
T NATION on Twitter

Stop thinking about getting shredded for summer. Start doing it now with this free ebook: https://biotest.t-nation.com/products/velocity-diet … pic.twitter.com/OhzQlYIkgj

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56 Monster Shoulder & Cardio Workout
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59 Nutrex Outlift at Bodybuilding.com
60 How Many Days In A Row Can You Work Out Before You Burn Out?
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66 Jamie Eason's Post-Pregnancy Trainer Recipes - Bodybuilding.com
67 18 Laws Of Ab Training - Bodybuilding.com
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69 SHREDZ LA Tour 2015
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72 David Henry’s Mass-Gain Diet
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