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1
Victor Martinez 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 19, 2015

Monday, April 20, 2015 - You wish you were embarking on a journey of a lifetime, but you cannot afford to ignore your current responsibilities now. The Sun's month-long visit to your 6th House of Work emphasizes the daily routines that give your life consistency. Don't worry about missing out on the fun; you will have plenty of time to play before you know it. The sooner you acknowledge that the immediate emphasis is not on achieving personal satisfaction, you can find happiness by continuing to do the smaller things that truly matter. Count your blessings and get to work.

3
The Starter's Guide Workout

If you've ever stopped at 10 reps when you could have done 12 or 13 or 14, then you've shortchanged your potential gains in size and strength. We've written already about not trying to push your body too far, too fast, and going to failure would constitute going too far. Nevertheless, you need to at least approach failure if you want to make progress. Not getting close enough to your physical limitations can be just as ineffective as pushing yourself too far. "You will notice that a rep range of 10 to 12 is prescribed," Trink says. "What this means is that you are shooting to get 12 reps where you could get only one more. That's called 'leaving one in the tank.' If you can get only 10 or 11 reps, that's fine. If you can't quite manage 10, then you went too heavy and need to back off the weight on the next set. And if you feel like you could have gotten 15, you went too light."

4
T NATION on Twitter

In case you missed our most talked about article of the week: https://www.t-nation.com/training/traps-are-the-new-abs … pic.twitter.com/UuT3ht385Y

5
The 21-Day Calf Challenge

This one little word is what’s holding you back from getting your calves to grow. You need to train them more than once per week in order to make them grow. This is where the 21 Day Calf Challenge originated. The premise is to challenge yourself and train your calves for 21 days straight.  If you can get through the pain, you will ignite growth in your calves that you’ve never seen before. This has been proved by guys like Arnold Schwarzenegger, Bill Pearl, Steve Reeves, and Chad Waterbury.

6
Leg Training for Weak Knees

A good first step is to get a practitioner to assess the damage if your knees are in a constant state of pain. Ensure that the issue isn’t too serious. Tendonitis, Patella Femoral Syndrome, and other chronic injuries like it are definitely things that can be curbed through proper training and tissue quality methods. The choices you make in the gym on leg day will be make-or-break factors for pesky knees. And don’t worry – I’m here to help.

7
Everything's BIGGER in TEXAS

It fits the persona of the Lone Star State, that cowboy ethic of rugged individualism, brutal labor void of pretense and yet a trio of Texans has taken hardcore to another level of suffering: Ronnie Coleman, Branch Warren, and Johnnie Jackson. They move metal, rep after rep, sometimes toiling at the same time in the same small gym. They are also three of the strongest competitors to ever saunter onto an Olympia stage. We journeyed deep into the heart of Texas and watched these three champs train and what transpired was the true meaning of hardcore Texas style.

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Build a Better Six-Pack with Two Workouts Per Week

Build a Better Six-Pack with Two Workouts Per Week

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Cut Fat Fast With Tabata Intervals

Tabata intervals are typically recommended for body-weight exercises and cardio activities like rowing and pedaling on a stationary bike. Many lifting exercises simply aren’t feasible with the Tabata method; the 10-second rest periods don’t always allow for enough recovery. That said, if you pick the right type of exercise and keep the weight light, you can effectively target a particular muscle group in Tabata fashion. We recommend machine-based exercises like Hammer Strength rows for back, machine overhead presses for shoulders, and machine curls for biceps. You might also try an isolation move for a larger muscle group—for example, machine flyes for chest or leg extensions for quads.

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5 Keys to Bigger Legs

Skip the heavy leg extensions and leg curls, our bodies weren’t designed to flex and extend our knees while in hip flexion (seated position). Doing heavy weights on these machine-based exercises can cause both structural issues such as patellar tendonitis as well as muscular imbalances, either of which will set you back weeks from your goals. Instead, get your heavy work done with functional movements like the squat and deadlift . These two exercises should be the cornerstone of any leg routine. Focus on correct technique on these exercises and your legs will start to change before your eyes.

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Six Workouts That Melt Fat In Under 20 Minutes

You’re busy. We get that. With work, family, and friends, you can’t always exercise for one hour, several times a week, like you’re supposed to. Sometimes you just have to get in and get out. But if you have only 20 minutes to pump iron, a few biceps curls and a quick jog won’t cut it—you need a workout that hits the whole body, burning as many calories as possible.

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5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the morning sets your energy levels for the day, revs up your metabolism, and fuels muscle growth. So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai , author of Cook Yourself Sexy , we’ve come up with five delicious, protein-packed breakfasts to feed those pythons.

13
Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

14
5 Muscles You've Never Heard Of

Sure, you know what the pecs, lats, bi's, and tri's are. They garner attention on the beach during the summer and look good in your favorite T-shirt. However, you're probably neglecting some lesser-known groups that play an important role in injury prevention. Here's what they are, what they do, and how to train them.

15
Gain Bulk Without Getting Fat

You want every calorie you ingest to be pointed toward muscle repair and growth, even if you store a little bodyfat along the way. The best way to avoid adding too much extra adipose tissue while gaining size is to make sure that you are eating a relatively clean high calorie diet.

16
Hammer Out Bigger Arms With This Combo Circuit

First, perform 10 double hammer curls —using both arms at the same time—with the 40-pound dumbbells. Then, without resting, do the same with the 30s, the 25s, and then the 20s. Finally, and again without resting, statically hold the 45-pound plate at the halfway point of a curl (your elbows should be bent at 90 degrees, with your forearms parallel to the floor). Starting with 40-pounders is challenging, so if you can’t make it all the way through your first time out, drop the weights down to a lighter combination and try to get through three rounds, resting 90 seconds between rounds.

17
Dig Your Abs for A Shredded Six-Pack

The macebell gravedigger simulates this exactly-but you’ve probably never had a chance to try it, because your gym doesn’t carry a macebell, a bar with a round ball fixed on one end. You can pick one up at macebell.com, or rig one up yourself with a barbell, a weight plate, and a sturdy collar or clamp.

18
Kai's 10 Big Back Principles

1. WARMUP:  The most unorthodox aspect of Greene’s back training is evident before the workout even begins, when he warms up for 15 minutes with trisets of various exercises, including bent over dumbbell rear laterals (which focus on the rear deltoids), upright rows (which focus on the traps),and dips (which target the chest as well as the front delts and triceps). In one workout we observed, he did six warmup exercises: trisets of wide-grip pullups, dips, and parallel-grip pullups followed by trisets of rear laterals, upright rows, and straight-arm pulldowns. Weights are kept light, and the sets fall well short of failure.“This is just to get the blood flowing and get my mind into it and kick things off,” he says of the warmup exercise selection.Greene never thinks of one bodypart in isolation. He’s always focused on the complete picture of his physique, thus he’ll include dips with pullups, and he’ll string together work for rear delts and traps with lats. “I’m always thinking of different ways of contracting my muscles and getting the most effective rear double biceps and rear lat spread.

19
12 Moves To Power Up Your Workout

There’s no better population to test cutting edge supplements and training methods on than elite military soldiers since they’re required to have functional strength year-round. Today’s military personnel are bigger, stronger, and faster thanks to a revamped workout philosophy that stresses progression and overload instead of randomized “bootcamp” sessions. “Instead of overtraining with 8 or 10-mile runs multiple times per week, Physical Training is more about being able to accelerate, change direction, get up, get down, climb under, jump over, etc.,” says Captain Tony Soika, a tactical strength and conditioning coach and company commander for the U.S. Army. Build full-body strength and explosiveness with this military-inspired four-week training plan.

20
The Warrior Body Workout

Throwing a punch is actually more complicated than it seems. Rather than let you ingrain bad form and train improperly, I’m going to have you punch with a parallel (“pyramid”) stance. This will make the power come from your upper body, and it will challenge your core. The workout focuses on jabs and uppercuts done at three different speeds. We begin slowly, using light dumbbells for extra muscle stimulation. Then you’ll speed it up a little with heavier weights, and finally drop the weights entirely to practice real-time punches. Classic  body-weight exercises make up the rest of the workout. The whole routine is organized by rounds, so you make the experience of training like a boxer as realistic as possible—except for the part where you’d get punched in the face.

21
3 Exercises for A Strong Lower Back

One of the easiest body parts to injure is most certainly the lower lumbar (lower back). The word lumbar is derived from the latin word lumbus meaning lion, which is fitting since many guys get injured while trying to unleash their inner jungle cat - allowing their egos to push more weight than their bodies can handle. Throw in a dose of bad form and you've got the perfect storm for a weightlifting related injury.

22
Gym Fix: Build Bigger Calves with This Exercise

Turn your toes inward if you’re a novice or haven’t done much calf work before. This will work the outer muscles of your calves—the most difficult group of calf muscles to build.

23
Leg Workout for King Pins

Place your back against a wall with your feet about 1 foot from it, spaced hip-width apart. Squat until your knees reach a 90-degree angle and hold the position for 15-30 seconds. Slide up a couple of inches to form a 105-degree angle at your knees and hold for 15-30 seconds. Slide up again to a 120-degree angle and hold for 15-30 seconds. Push your back against the wall during each hold. Stand and rest. This is one set.

24
Sets Every Minute on the Minute to Build More Muscle

What’s a great way to build muscle and burn calories really fast? This is a question that Ryan LaPlaga, CSCS faces all the time. His answer: do a set every minute, on the minute (EMOM). Below is a workout, designed by him, that will build muscle all over and leave you gasping for air, eliminating the need for that treadmill session you had planned.

25
Take the Guesswork Out of Training

How many times have you caught yourself asking the question, “Which exercise should I do?” You get cranking on a good program, but still find yourself questioning why certain body parts just aren’t getting any better. You look around the gym and see a lot different exercises being performed and probably say to yourself, “Should I do that?” The better question should really be, “What am I trying to improve?” Exercises are created for a specific purpose, but when it comes to building size and getting razor-sharp cuts, that reason becomes even more important. Choosing the best exercise is difficult, since most exercises have variations and may activate more than one muscle or muscle group, making it difficult to pinpoint the true target. You also have to consider how to get all your body parts worked out inside of a week while ensuring that your overall goal is met.

26
T NATION on Twitter

How a low-salt diet can hurt your fat loss and muscle gain goals: https://www.t-nation.com/diet-fat-loss/what-you-dont-know-about-your-thyroid … pic.twitter.com/zzyyNk77s9

27
8 Amazing Fat-Burning Intervals

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high intensity interval training (or HIIT for short) lies its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result — your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption or EPOC. The biggest way to use it to your advantage is to make short, intense exercise bouts a regular piece of your workout regimen.

28
Ultimate Recovery Guide: 6 Keys to Recovery

You cannot, as many people think, “catch up on” sleep. The body doesn’t work that way. You need to get at least eight hours of sleep every night - 10 if you can. Consider it part of your workout, and schedule it just as you would a training session.

29
Get Crushed: Train Like An Animal

Lucky for you, we’re here to help. Each week we’ll give you a tough, one-off workout that you can try when you are looking for the ultimate training challenge of just feel like you need a break from your regular routine. But be warned, this training program will leave you totally CRUSHED.

30
Bulk Up Without Lifting a Weight

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.”

31
T NATION on Twitter

Women need to stop pussyfooting around with nonsense words like "toning." Article: https://www.t-nation.com/training/redefining-the-female-bodybuilder … pic.twitter.com/qifzIUf7xS

32
2015 Still In It Transformation Challenge - Bodybuilding.com

We can all use a change from time to time. Whether it’s mixing up your training split, getting some new gear, or just cleaning out the old gym bag, how do you keep your routine fresh? Post how you change things up to Instagram, Twitter and Facebook using #STILLINIT and tagging @bodybuildingcom and @optimumnutrition

33
Bodybuilding.com 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
7 Foods That Fight Sun Damage

The spotlight on sun damage is burning brighter today than ever before. Not only do we know more about the harmful effects of the sun, but also we have more information and products available to help fight back. Of course, keeping out of the sun, covering up exposed skin, and wearing a good sunscreen are your best bets for protecting yourself against harmful rays, but there is one line of defense you could be forgetting: your grocery cart. Whether you have a long day in the sun ahead of you, or you’ve already been burned, with the help of Maria-Paula Carrillo, M.S., R.D.N., L.D., we’ve listed seven  foods that work from the inside out to help repair your skin and build up its defense against the sun.

35
A One-Minute Lesson on Getting Bigger Traps

But all in all, if you want to make the best possible choice between training traps with shoulders or back, go with shoulders, Stoppani advises. Or if you want to take a slightly more complex route, divide your trap training between the two: Do shrugging moves with shoulders, and on back day (or in a separate stand-alone workout) hit your middle traps with rows or incline dumbbell shrugs and your lower traps with lying dumbbell Y-raises or overhead barbell raises to the front (which is like a front raise for delts, except you raise the bar completely overhead). We don’t need a poll to know that’s a great solution.

36
T NATION on Twitter

How to test for core weakness, and the exercises to do to get stronger: https://www.t-nation.com/training/core-training-reality-check … pic.twitter.com/58BebCvkTV

37
The Six Best Exercises for Six-Pack Abs

Spoiler Alert: Crunches and situps are not the secret to six-pack abs . In fact, repetitive or excessive spinal flexion (e.g., bending your chest toward your knees at the back) is just about "the worst thing you can do for your back," says David Larson, C.S.C.S., a strength coach at Pulse Fitness in Scottsdale, AZ. In addition to swapping crunches for some more complex moves (detailed below), proper diet is essential for carving out that six-pack—just ask any fitness model or strength coach. But here are six key exercises to get you started on making your abs the best they’ve ever been.

38
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.

39
10 Best Ways to Get Better Sleep

With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep —also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.

40
Three 15-Minute Muscle-Building Workouts

Choose a weight that’s roughly your 20 rep max and start with sets of ten. This may seem easy, but remember that you’re doing this for 15 minutes with as little rest as possible so you’ll definitely feel the lactic acid building. When you’re done one set, move right into the exercise for the opposing body part, and continue in this manner until the time is up. The key is to count the total reps done within that time frame and then increase it the next week. In this manner you’re constantly improving, which is the key to building muscle .

41
7 Things to Consider Before Taking the CrossFit Plunge

We all read the non-stop Facebook posts from CrossFitters and their recent workout , PR, or ripped hands. Our feed is flooded with the habitually shared articles about how CrossFit will either kill you, or allow you to live forever. And of course, the polarizing opinions of those who adamantly hate it or obsessively love it. CrossFit these days is everywhere. Just like any program, it’s not for everyone, but is it for you? Here’s some things to consider before taking the CrossFit plunge.

42
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

43
T NATION on Twitter

Everyone can squat, but different types are better for certain individuals and their goals: https://www.t-nation.com/training/squat-right-for-your-type … pic.twitter.com/vXLgD90b8c

44
20 Cocktail Recipes Every Man Should Know How to Make

From a classic martini to the perfect Manhattan, there are a few key drinks you need in your entertaining arsenal. And these recipes, from the book World’s Best Cocktails, are guaranteed to turn you into an amateur mixologist.

45
Cardio Training and Your Heart

The health of your heart and how much you can depend on it to keep you alive depends on how efficiently you train it. So instead of walking on that treadmill for 45 minutes or stepping on that StairMaster for 30 minutes, try mixing it up. Do some interval training with your cardio; for example, you might want to run for a minute and then walk for a minute for 10 minutes on the treadmill. Then, go as hard as you can for 4-5 minute intervals on the StairMaster. The combined 30 minutes of interval training that you spend on the treadmill and StairMaster is more efficient at improving heart health than the 75 minutes you would otherwise spend trying to pace yourself.

46
Pound Your Pecs with This Chest Workout

The heavy weight and weekly progression in the amount of weight used in the 5x5 portion of the training will add pounds to your bench, while the relatively high volume, rest-pause technique on dips, and stretching of the pecs on flyes will all work synergistically to add slabs of muscle to your chest .

47
Best of April 2015 Podcast Interviews with Zach - Zach Even-Esh

A few of my podcast interviews have been released and they are powerful beyond what I can describe so you’re gonna have to see the links below and give them a listen.

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What You Can Learn from Spartan Race HQ, Cornell's Rob Koll & The Wrestling Lifestyle? - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

49
The Upper Body Trifecta

Circuit training offers a great solution for those with a limited amount of time. This upper body trifecta will hit your chest , back and shoulders hard for a solid workout, and get you out of the gym in just a few minutes. It's essentially 3 exercises done without any rest between each move. When it's all over, you'll be pumped and primed to show off your ripped physique.

50
Baito Abbaspour's Leg Annihilation

What really stands out about Baito Abbaspour, is what he stands up on—his legs. The mass, separation, and detail of Abbaspour’s lower body are mind-boggling. Deep separations run up and down his quads, including pronounced splits in the middle of his vastus intermedius (the meaty muscle running the length of one’s thigh when viewed from the front). His vastus lateralis (the outer thigh muscle) looks like it was slapped onto the side of his leg by an overzealous sculptor. From the rear the crazy train continues: shredded glutes over gnarly, hanging hamstrings. Here’s how he does it.

51 Leg Press
52 Refeeds For Fat Loss: The Science Behind Leptin - Bodybuilding.com
53 MuscleTech Platinum 100% Casein at Bodybuilding.com
54 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1043/Five_Amazing_Ways_To_Decrease_the_Effects_of_Sleep_Deprivation_on_Athletic_Performance_&_Training.aspx
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