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The 12-Week Muscle-Building Kettlebell Master-Plan

Grab two kettlebells, a bit of floor space, and a timer. That's all you'll need for this groundbreaking program. In barely an hour of workout time a week, you'll destroy expectations and build a body to be reckoned with!

Watch: The full trailer for 'Kingsman: The Golden Circle" is here, and it is sufficiently violent

Taron Egerton is back, and this time he's teaming up with Jeff Bridges and Channing Tatum.

11 Simple Grassroots Strength Tips - Overcoming Sticking Points

11 Grassroots Strength™ Tips that will help you overcome sticking points.

Watch 212 Final Awards - Europa Charlotte Pro 2017

Watch as the placings are announced during the 212 final awards at the 2017 Europa Charlotte Pro.

Bodybuilding Q&A with Ben "Pac Man" Pakulski

Bro, the reason I choose to not use caffeine is because I find I get a great lift or spike for the beginning of the workout, and then crash hard, midway through. I’m typically a high-volume trainer and workouts often last over two hours. Crashing after an hour is not an option. Just fuel up with carbs and train your brain to get psyched-up on its own, or with some good tunes. It’s all in how you train your brain to be, and the habits you create. Fire yourself up! I sometimes picture UFC fighters and how they’re always jumping around and getting fired up before a match. Each workout is your battle/fight/war— so get fired up to kick ass and take no prisoners!

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The 7 best supplements for men

So before you blow your next paycheck on some rattlesnake venom that promises to increase your bench press max (hint: it won’t), make sure you’ve got your nutrition plan down. If you're still feeling sluggish in the morning or run-down after workouts—and your doctor gives you the go-ahead—consider taking these seven nutritionist-recommended supplements to get what you need.

Desserts That Build Muscle | T Nation

Trying to drop some fat and build more muscle? Never skip dessert. Well, skip regular desserts. Then make your own using protein powder and healthy ingredients. Here are six of our favorites.

Today's Workout

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15 Cheap Muscle-Building Foods That Aren't Chicken

If you’re trying to build muscle, you’ve surely been told that you should load up on chicken—and with good reason; each serving of chicken breast has about 28 grams of protein. But it’s certainly not your only option if you’re trying to supplement all of the hard work you do at the gym by stocking your kitchen properly. We consulted with several experts to get their best suggestions for other foods that help you bulk up—without draining your wallet.

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This stuff isn't coming back. Get it while you can! Start shopping:

The Freakish Forearm Workout

When you're planning your workouts for the week, you're probably sure to include back, chest, legs, shoulders, and arms. But, what about your forearms? They're an oft-neglected body part you'd be wise to pay to some more attention to. Here's the routine you need.

The Truth About Waist Trainers | T Nation

A study published in the Scandinavian Journal of Primary Health Care sought to prove whether waist trainers could be used to maintain weight lost after participants followed a low-calorie diet. Study subjects were instructed to wear a waist trainer for at least five hours a day, five days a week, for nine months. Unfortunately, most study subjects found the waist trainer to be too uncomfortable to comply with the study guidelines, leaving the researchers to conclude that regardless of whether the waist trainer would have been effective or not, "corset treatment doesn't appear to be an option for sustained weight control."

Straight Up Triceps: The Tried-and-True Arm Workout

So what we’ve done here is take that at-home routine to the gym to spruce it up with some barbell and cable work for added triceps isolation. This workout is bookended with the aforementioned DIY moves (replacing the granite countertop with actual dip bars), sandwiching lying EZ-bar extensions and cable overhead extensions in between. What you’re left with is a nice blend of bodyweight and machine training, multi-joint mass builders, and single-joint detailers. Know what else you’re left with? A beefier pair of tri’s you can enjoy in the comfort of your own home, or anywhere else you care to flex.

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Use new angles with these 6 routines from Men's Fitness to build rock-solid muscle definition while working every muscle group in your body.

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Tip: Don't Let Exercise Kill Testosterone Levels | T Nation

Maybe it has to do with the oxidative stress caused by all that huffing and puffing, or maybe rising levels of cortisol put the kibosh on testosterone production. Or it could even have something to do with the balls being cement-mixered with every stride a runner takes and subsequently getting too damn hormonally punch drunk to produce any male hormone.

Instagram post by Shawn Ray • Apr 28, 2017 at 10:05pm UTC

Nutrition 101: Eat To Build Lean Muscle

The following plan is designed for a woman weighing 140 pounds. When trying to gain lean muscle during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 13-15 calories per pound of bodyweight.

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Stronger Wrists, Bigger Lifts | T Nation

If you're going to lift things, your wrists are going to be involved. This is something that really needs to hit home if you're new to training, but also something that should be maintained and improved as you progress – especially if you can move really heavy loads. I've yet to meet an experienced lifter that hasn't had some kind of wrist pain or injury, whether it was caused by a botched lift or general wear and tear.

5 Ways To Be Stronger Today

Sure, we recommend a high-protein, low-carb diet as the best way to get lean but if strength is your main concern, then carbs are a huge part of your game plan. In this case, most of your carbs should be coming from slow-digesting sources like sweet potatoes, brown rice and other whole-grain products. The key to having more strength for today's workout is to make sure that you have a larger complex carbohydrate serving an hour before your workout - aim for 60-100 grams - along with 40 grams of whey protein. These carbs, Gunter says, will help you sustain your energy for the heavy work ahead. Skip this carb serving and you could find your workout losing steam midway through.

The 30 best shoulder exercises of all time

Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.

10 Worst Bench Press Mistakes

Another common mistake is when people put their feet on the bench to “target their core.” The bench press is a strength exercise, not a core exercise — if you want to build a strong and massive upper-body, focus on lifting more weight with the bench press, not sculpting your abs. If you want to engage your core while sculpting your chest, try a Spiderman Pushup instead.

Tip: Do 20 Reps Of This Before Benching | T Nation

The traditional band pull-apart is best programmed as a warm-up or primer movement for anterior-chain dominant training (lifting with the front side) like right before you bench press. When programmed with multiple sets between 10-20 reps, this movement provides the correction and activation the posterior shoulder girdle needs to function pain-free and support big pressing movements.

Bad Shoulders or Low Testosterone?

Which format is better? First, consider that because people have such busy schedules today, they sometimes skip the last few exercises in their workouts. If structural balance is a major concern for you, perform these exercises first. To show you why, I’ll tell you about a woman I trained years ago who broke the world record in the bench press. Before she broke that record, I determined that weakness in the muscles that externally rotated her shoulders was affecting her strength. To correct this structural imbalance, I had her perform workouts in which she performed rotator cuff exercises before she bench pressed.

Try Scott Mathison's 40-Rep Bar Challenge!

In this nasty workout, I'll keep you up on the bar as you go through four different exercises. Don't be surprised if your entire upper body and core are screaming for mercy by the time you're finished.

Tip: Push Until You Can't. Rest Until You Can. | T Nation

The best way for women to get the most out of lifting is to think: "Push until you can't, rest until you can." In other words, push until you can't push anymore, and rest only until you can start again.

Tip: Grow Thicker Muscle Fibers | T Nation

It's true that resveratrol may extend life because it's been shown to have positive effects on blood vessel and joint health, along with positive effects on insulin and estrogen levels. It even fights cancer and repairs DNA. However, according to research conducted by Italian scientists, resveratrol may be even more valuable than we thought because it also seems to speed up muscle growth.

Tip: Prepare Your Hamstrings for Sprinting | T Nation

If you want to add sprinting to your training program, start by building up the eccentric strength of your hamstrings. Beginning at least six weeks before you plan to start sprinting, program two-up one-down leg curls and either the accentuated eccentric GHR or the Nordic ham curl at least twice a week. If you're already sprinting, you should still add these exercises to your program as a preventative tool.

Tip: Stop Training Only Half of Your Hamstrings | T Nation

Are you missing a big portion of your hammies? You are if you're neglecting to do these two things.

Muscle & 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

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

Tip: The 4 Movements Every Workout Needs | T Nation

Are you leaving one of these out? Too bad. It'll kill your gains, bro. Check out the list.

31 Instagram post by Flex Wheeler • Apr 24, 2017 at 9:50am UTC

Sagittarius Horoscope for Monday, April 24, 2017

Monday, April 24, 2017 - You are being offered important life lessons today as you search for meaning in whatever projects you undertake. The cosmos is pushing you into a more contemplative state of being and you're wise to go along for the ride. You might want to express your joy, but it's more beneficial to first explore its origins. Grab every opportunity you can to dig your way further beneath the surface. Happily, your natural tendency to rise will bring you back up into more lighthearted realms soon enough. Out of difficulties grow miracles; out of shadows comes light.

Tip: The Top 10 Herbs For Health Fanatics | T Nation

Sleep and gut health are critical components of a long, healthy life. Fortunately, tarragon can help with both if you get used to adding it to your food regularly. Tarragon improves digestion by stimulating enzyme production, relaxing the gastrointestinal muscles, and going to work on any bacterial infections that may be present in the gut. As for sleep, it appears to be driven by the pain-numbing properties of eugenol. The French use it as an insomnia treatment.

Tip: Feel Your Way To Growth | T Nation

Trying to build muscle? It's not the exercise that matters most, but the way you're doing it. Here's why.

Everything a fit guy needs to know for May 2017

When it comes to Caribbean escapes, you could do a whole lot worse than Turks & Caicos and their quiet beaches (no tequila-loaded Super-Soakers here, buddy). Check into the brand-new the Shore Club Resort, Providenciales: With its three pools, great restaurant, and private beach, you’ll go off the grid in what’s essentially a real-life Corona ad. ( )

Instagram post by Flex Wheeler • Apr 26, 2017 at 10:13am UTC

Tip: Do 20 Reps Of This Before Benching | T Nation

The traditional band pull-apart is best programmed as a warm-up or primer movement for anterior-chain dominant training (lifting with the front side) like right before you bench press. When programmed with multiple sets between 10-20 reps, this movement provides the correction and activation the posterior shoulder girdle needs to function pain-free and support big pressing movements.


The post-workout meal is the best feeding of the day. You can chow down on a big plate of protein and simple carbs, knowing those nutrients will be partitioned into your muscles.

4 Tests Every Lifter Should Be Able to Pass | T Nation

If you have to cheat to do all eight reps, you can either continue hitting biceps and triceps, gravitating towards inherently easy lifts, or you can set your ego aside and work on getting strong in the compound lifts. Choose the latter and you'll be surprised by the type of full body strength you'll be able to develop. Chances are, in the process, you'll also build bigger biceps, triceps, and forearms than you ever did doing dumbbell curls.


The public has gone coconut crazy lately. Coconut water, coconut flour, and coconut sugar are everywhere. Coconut oil, it turns out, might be the one product that is more than a fad. With a light flavor and a higher smoke point than olive oil, coconut oil is tasty, versatile, and contributes some brain benefits as well.

Can You Actually Break Your Penis?

When your penis is erect, it's engorged with blood. But if it's bent suddenly or forcefully, typically during sex, that force can cause a fracture. Now, fractures are usually synonymous with bones. And even though your penis can get a boner, there aren't any bones in it. When you fracture your penis, you actually tear the deeper tissue. "There are two cylinders of sponge-like tissue in your penis called the corporal body—that’s what fills up with blood to give you an erection," Christine says. "There’s a layer of pretty tough tissue that surrounds the corporal body and that layer is called the tunic, which is what gets ruptured during vigorous intercourse," he adds.

How To Deadlift: Layne Norton's Complete Guide

Don't be that guy who butchers the deadlift while everyone else in the gym watches in horror. Pull more weight using better form with record-setting powerlifter and natural bodybuilder Layne Norton!

Maximize Your Delts

Such were the humble bodybuilding beginnings of Maxx Charles. Emigrating from Port-au-Prince, Haiti, to Long Island, NY, with his family when he was 12, Charles was always fascinated with muscle. From lifting whatever he could find around the house, he eventually made his way to a local gym, lying to his mom and dad about his whereabouts at first until they finally relented when he was about 15 and started to at least grudgingly support his ambitions.

3 Reasons You're Not Ripped

One of the great training misconceptions is that lifting weights gets you bigger and cardio gets you leaner, period. As a result, the guy (or gal) who’s primary goal is to get more “defined” often makes cardio the centerpiece of his program, while lifting takes a backseat. And by “centerpiece,” we’re talking 45-60 minutes on the treadmill followed by 15-20 minutes of pumping iron. What you end up with is some weight loss perhaps (provided a clean diet is followed), but a body that’s no leaner than before.

Build Big Shoulders Without Pain

This exercise looks easy, but give it a try and you'll be shocked. Suddenly, you won't lift anywhere near as heavy as before. That's because this exercise doesn't test your strength as much as it tests your coordination and your ability to fire your muscles in a correct sequence (although it does measure your strength a fair bit). That might sound confusing, but the beauty with this exercise is you don't have to think about it—as long as the kettlebell stays up, you're doing it right.

11 essential pushup variations for beginners

This humble muscle-building exercise trains the muscles in your chest, shoulders, triceps, and abs. Add the slightest tweak and that burn can quickly shift from a killer chest pump to a brutal ab ripper. While there are countless variations—some of which require near-superhuman strength—these modifications are suitable for both beginner and intermediate athletes.

Ride your bike to work to cut the risk of disease

Barring that mess, a new study from the University of Glasgow in Scotland has found that people who cycle to work have a 45% lower risk of developing cancer, and a 46% lower chance of getting heart disease. The study, which covered over 250,000 people in Britain with an average age of 53, also found that cycle commuters were associated with a 41% lower overall risk of early death. And for those not into the two-wheeled conveyances, the study also showed that simply walking to work can lower the risk of cardiovascular disease by 27%, which researchers speculated was not as great because of the lower average distance traveled by walkers and the relative lower intensity compared to cycling.

Fit On The Go: Jen Jewell's Fitness-Model Travel Plan!

Here to reveal some of her absolute best on-the-go fitness tips and advice is fitness model and Cellucor athlete Jen Jewell, who finds herself on the road more than half the time and yet manages to never skip a beat. While Jewell is quick to note that she may not use all of these techniques if traveling for a relaxing holiday, she tries to stand by them when traveling for business or when she wants to keep her fitness plan intact.

Carb Loading 101

Let's summarize some contest-prep guidelines for calories, protein, carbs, and fat : Total calories should not be reduced below that which produces one to two pounds of weight loss per week. Six weeks or so out from contest day, you’ll want to reduce weight loss to one pound per week to save muscle. Protein should range between 1–1½ grams per pound of body weight. Carbohydrates should stay as high as possible while keeping protein in the ideal range and still allowing one to two pounds of weight loss per week. Resist the temptation to cut carbs too low. Fat can make up the rest and should fall between 15–20% of total calories. If this is your first contest, give yourself a week for every two pounds you think you’ll need to lose.

HIIT Your Abs For a Ripped Six-Pack

How do you lose that extra layer off your belly? I’m talking about that spare tire or the little bit of love that keeps hanging around the bottom of your stomach. Time to say goodbye to that unwanted fat on your stomach. Quickly get rid of your belly fat with this efficient and intense abs workout .

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57 Bodyweight Workout: Abs ASAP
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61 Today's Workout 38: The dumbbell-only circuit for a total-body shred
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