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15 Minutes To Fit: Meet Zuzka Light

Who is Zuzka Light, and how did she rise to the top of the fitness world? Learn the story behind this inspirational online trainer and author.

Steve Cook Smashes Arms And Shoulders

Big is good, but big and strong is even better. Build a set of seriously strong shoulders and arms with this superset-based video workout from Steve Cook!

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Arnold Schwarzenegger's "Come With Me If You Want To Lift" Tee

Founded in 1992, After School All Stars is celebrating two decades of empowering youth across the nation. The mission established at our founding, to give children the tools they need to have successful futures, has remained constant. How we fulfill that mission has evolved. We started in Los Angeles with 40,000 youth competing in summer time athletic and academic competitions, and now we provide comprehensive out-of-school time programs to 72,053 participants at 326 schools.

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

The Golden Age of Bodybuilding

More than three decades ago, magic was made in the original Gold’s Gym.

The Classic Physique Debate

Bodybuilding is both a sport and an art, but that only begins to explain the tension. First, it’s the most subjective of all athletic contests. Which physique is ideal? Do you favor more mass or better proportions? Monster quads or a greater flow to the whole? And as art, styles clash, as if a lifelike sculpture by Michelangelo is next to an abstract painting by Picasso. Is bodybuilding foremost about the pursuit of harmonious refinements or the avant-garde urge to shock? On one side is Team Aesthetic, on the other is Team Freaky. And somewhere in the middle are men, like five-time Mr. Olympia Phil Heath, who combine elements of both. The debate has only grown with the creation of the classic physique division, which launches this year. How did we get here? Where are we headed? And what exactly is classic?

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

The 6-Week Routine to Run a 6-Minute Mile

How to do it:  First and foremost, you need to find your starting point. (Remember to warm up!) Run one time trial of at least 1000m to determine where you are. Run at top effort while maintaining form and control. This is 2.5 times around a standard 400m track. Start at the 200m mark, run to the finish and complete 2 more laps.

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

Life Happens

Sometimes you're too busy to exercise. Or don't feel like eating healthy. Life happens, and when it does, here's what you should do.

10 (@cutandjacked) • Instagram photos and videos

The Top 30 Muscle-Building Foods

Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle . The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

Build A Bigger Upper Chest

Most of you reading this article have likely utilized incline barbell/dumbbell presses, incline cable flyes , as well as various machines meant to target the upper pecs. However, if these movements are not getting the job done I would like to offer you four alternative exercises that hit the upper pec fibers hard, but are rarely used by most trainees. Please keep in mind that these movements are not meant to replace the basic incline exercises, but are to be used as an adjunct in a targeted upper chest attack!

9 Things Guys Do That Can Give Them Man Boobs

But don’t buy stock in the bro (thanks, Kramer!) just yet. Assuming you aren’t born with a genetic disorder like Klinefelter syndrome that can cause the condition, bra-ready jugs are pretty simple to avoid if you heed the causes. Breast tissue—which both women and men possess—feeds off of estrogen hormones. While women naturally have more estrogen, and men naturally have more androgen hormones, men can easily get their estrogens-to-androgens ratio out of whack. The result: Sprouting boobs faster than your high school’s head cheerleader.

Compression Gear for Post-Workout Recovery

Not to bore you with an anatomy lesson, but blood travels faster through narrow blood vessels than wider ones. Compression clothing works to boost recovery by narrowing your veins, forcing blood to flow faster and more effectively up to your heart, which pumps oxygen-rich blood back to your aching muscles. Targeted compression can also clear lactic acid buildup to relieve soreness, offer support to your most over-used muscles and joints, and—well, we won't give everything away. Read on for the most powerful pieces of gear.

15 - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

T NATION on Twitter

Here's why you need to be doing high-rep squats: …

25 Strength-Training Exercises for the Best Upper-Body Workout of All Time

Most of these exercises can be modified, too. (I. e. one-arm row can be done with either a cable or a dumbbell, and a face pull can be done with either a band, TRX, or cable.) So, mix up the variations by using either your body weight, a resistance band, dumbbell, or a suspension trainer, depending on your personal fitness goals and the readily available equipment you have.

The Best Sex Positions for Well-Endowed Guys

Let’s kick this off with one of the simplest options. A lot of well-endowed men find that Missionary can be too deep, and the angle can be too uncomfortable. If you’re a fan of Missionary, try this easy trick: staying inside of her, rotate your body away from hers. If you were to have a bird’s eye view of the two of you, your bodies would be forming an “X”. Changing the angle in this way pulls you out a bit and makes it more comfortable for her, but you can still maintain some of the closeness and ease of Missionary. 

Instagram photo by Mr. Olympia LLC • Apr 30, 2016 at 3:21pm UTC

The Arnold Alarm Clock

Come with me if you want to lift. Everyone who buys a shirt and joins the movement will receive an audio and video file - the Arnold Alarm Clock. You won't have any trouble waking up to train, trust me. Co-starring my good friend Ralf Moeller.

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

Sagittarius Horoscope for Friday, April 29, 2016

Friday, April 29, 2016 - You're weary of doing everything the same old way today and yearn for the excitement of change. It's great to be innovative as long as your restlessness doesn't prompt you to add chaos to your life just because you are currently bored. Proceed with caution or you could manufacture a whole new set of problems before you know it. Although it might be contrary to your natural flair for the dramatic, making small adjustments to your normal routine is smarter than shaking up everything all at once.

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

Bob Bain on Twitter

@BioLayne don't care what blue pomegranate recover does. It's the best thing I ever tasted! Sell it as flavored water & make millions!

400-Rep Juggernaut Circuit Workout | Mike Vazquez

Take your conditioning level from bad to badass with Performix athlete Mike Vazquez's unique circuit workout that combines weights, bodyweight, and serious work! Get Mike Vazquez's Full Workout | Mike Vazquez's Recommended Supplements | Performix ISO 9:2:2 | - Multi-Phase 9:2:2 BCAA Powder - Designed To Build, Recover And Sustain Muscles Performix ION Pre-Workout | - Engineered Pre-Workout Delivery System! - Ballistic Muscle Energy! Performix SST Fat Burner | - Caffeine Capsules To Support Enhanced Energy And Mental Focus - Features A Multi-Phase Thermo Fat Loss Formula To Support Body Energy, Fat Metabolism And Mental Focus Performix athlete Mike Vazquez is a unique animal. In a world dominated by guys who either look good or perform well, Vazquez manages to do both—and he does them damn well. His strength and athleticism are second to none, and he adds a performance touch to his training that makes his workouts downright entertaining to watch.

Ken Wiggins on Twitter

Thanks @BioLayne for the advice and all that you've provided to the health and fitness industry. Wishing you a swift recovery!

Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼 • Apr 30, 2016 at 12:04pm UTC

Barry Poland on Twitter

@theflex360 @Schwarzenegger what size did you get? Who's the young guy on the t-shirt

Hidetada Yamagishi 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

Ballers on HBO | NFL Draft Teaser

#Ballers Season 2 Premieres on HBO July 17, 2016 at 10 pm.

Q&A with Bodybuilding Legend, Frank Zane

Steve Reeves. Dave Draper. Arnold Schwarzenegger. These names and more are synonymous with an era in bodybuilding, “the Golden Age,” which is revered even today by bodybuilding fans. Hallmarks of this period, which roughly spanned the ’50s through the ’80s, included broad shoulders, trim waists, sweeping thighs, and an overall body shape that could be described as “heroic.” Yet of all the champions who competed during the era, one man’s name is invoked more frequently than others when talk turns to the ideal physique: Frank Zane. Known as “Mr. Symmetry,” Zane captured three Mr. Olympia titles, a Mr. America, Mr. World, and three Mr. Universes. Competing at only 190 pounds, Zane was one of the lightest bodybuilders to ever win the overall title at the Olympia, and he’s also one of only three people to beat Arnold in a bodybuilding contest (the 1968 Mr. Universe). Zane was much more than a bodybuilder, though. He taught chemistry and math for 13 years; in fact, he was teaching full-time when he won his first Olympia.

Shredded Abs Without Ab Exercises

If your abs are nonexistent, but your diet is in order, the problem may be that you’re performing too many isolation exercises or relying too much on machines. If your body is always supported and locked into one position, your core doesn’t have to stabilize it. Try doing standing exercises and concentrate on classic strength-building moves like squats, dead-lifts, overhead presses, and bent-over rows. Your core is engaged in all these lifts to protect your spine, so you’re getting ab work while training other muscles—and you won’t get bored as with sit-ups.

8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains , or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

Easy Gains for the Hardgainer

An individual who has a naturally “smaller” frame and lighter bone structure, and carries little body fat and muscle. Beginning your bodybuilding journey with this somatotype isn’t exactly ideal, but you could be in a less favorable position— as in, the polar opposite body type. Keep in mind, people’s somatotypes—ectomorph, endomorph, and mesomorph—are not cut and dry, meaning certain individuals can fall somewhere in the middle of a somatotype. First, a quick overview of the three somatotypes and their accompanying characteristics.

Jay Cutler 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

The 12 Best Bodies in WWE History

Whether you consider pro wrestling fine theater or the most appalling spectacle on television, if you lift weights, you can’t deny that you’ve drawn inspiration from its Superstars. Wrestling has always been a melting pot of the biggest and most multidimensional athletes from all sports—from football players and powerlifters to bodybuilders and martial arts experts—and it’s showcased some of the world’s most famous physiques. We looked back at the best-developed bodies in the history of the squared circle, the ones who made us want to train and those who are inspiring today’s new generation of wrestling fans and fitness buffs.

8 Reasons Your Biceps Are Flat

Wondering why your arms won't grow? See what's missing from your diet and training regimen.

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.

Blow Up Your Bench for a Massive Chest

Almost anyone who has stepped foot inside a gym has made the bench priority one at some point. After all, a big bench equals a big chest. And who doesn’t want a massive chest that’s the envy of all? So why has an exercise that was once an, ahem , benchmark for strength and size been kicked to the curb like yesterday’s outdated software? Most people will tell you that they steer clear of it for fear of a torn pec or rotator cuff injury. That’s too bad, because the bench press is still the big daddy of upper-body exercises — as long as it’s done the right way. That’s where we come in. On the following pages, you’ll find a step-by-step guide to performing this exercise for both monster chest growth and a jaw-dropping retort to the inevitable — and annoying — question, how much do you bench?

7 Reasons Your Legs are Still Skinny

Legs seriously lagging in the muscle department? Here's where the blame lies.

20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

The 15 Most Basic Facts about Building Muscle

Getting stronger isn’t just about what takes place in the gym, though that’s a key component. How you tackle the rest of your day and night, including sleep, goes a long way to determining how or if you build muscle. Read on for the 15 most facts about muscle building from how to eat, train, live, and more.

Arnold Schwarzenegger's Pectoral Perfection

Two other examples of incorrect technique are using too much weight and lowering the dumbbells too far to the sides.  The idea of using too much weight doesn’t need much explanation.  Flyes aren’t a power exercise, and if you can’t perform reps without excessively bending your elbows, you’re working too heavy. In this case, decrease the weight. If you’re struggling with 40-pound dumbbells, try 30s or 25s. Using too great a range of motion is the second recipe for disaster. Once you’ve lowered the weights to the point at which your hands are even with your shoulders or you can feel a moderate, not painful, stretch in the pecs, that’s far enough. Lowering too far puts way too much stress on the pectoral muscles, shoulders and biceps, not to mention the vulnerable shoulder joint itself. To avoid this, always lower the dumbbells slowly so that momentum doesn’t carry you past the desired range of motion. Again, as soon as you feel the onset of a stretch in your pecs, switch directions smoothly.  Remember, nothing sets your development back further faster than serious injury.

10 Tips to Follow Before Starting a New Gym Membership

All gyms are not created equal. Just because you join the gym down the block it does not mean it’s the ideal gym for you. Joining a gym in line with your goals is extremely important for maximizing your muscular gains . These 10 tips will help you weed out the crappy gyms and help you uncover the optimal environment for you.

Breathe Better To Train Better

If you’re a competitor, you want to train your hardest without having to stop to catch your breath. Dr. Vranich's breathing program helps strengthen the diaphragm, lungs, and abdomen to beat assumed fatigue and encourage lower body breathing, or horizontal breathing. Her exercises also help improve flexibility in the thoracic cavity for maximum oxygen intake. “Unlocking the diaphragm’s full range of motion drastically increases the level of oxygen per breath,” Dr. Vranich says, which lets the body relax fully and disengage the fight-or-flight response that is otherwise triggered from vertical breathing or holding your breath.

The Top 10 Movies Every Bodybuilder Should See

If wieght training is your thing, you know the importance of staying out of the gym and taking a well-deserved rest day. That said, it doesn't have to be boring! Training might be off the schedule, but if watching movies is your thing, you can combine both worlds.

We Tried It: Whole Body Cryotherapy

After hearing more about whole body cryotherapy this year, I took a trip to Elite Cryotherapy in New Jersey for my second-ever treatment. At this facility, the temperature drops to -280° and I wasn’t required to wear a robe over underwear, which may have accentuated the effect. This time around, I know that the cold feeling in my legs did not subside for at least 20-30 minutes and that I had energy that lasted the entire day.

The Best Olympia Body Part Routine

When you’re looking at a man as big as Ronnie Coleman—he competed at a weight of about 295 pounds—it’s hard to identify one body part
as being more impressive than others. But the eight-time Mr. O’s shoulders were wide and all-over grainy, with deep channels separating each distinct deltoid head. He may have had a larger canvas than most of us are blessed with on which to paint his masterpiece, but we’d all be wise to take a few cues from his shoulder- training ethos and methodology.

9 Tough Questions to Ask a Trainer Before You Sign Up

The problem is, with social media nowadays, there seems to be an endless supply of coaches and personal trainers out there. How do you weed out the fakes from the real deal guys? These 9 questions should help you to uncover if this person is a good match for you.

51 8 Worst Things a Beginner Can Do in the Gym
52 18 Awful Things You Should Fear in the Gym
53 In Defense of Machines
54 3 Reasons You're Not Ripped
55 20 Tips to Shed Body Fat for Good
56 6 Things You Should Never Do Before a Workout
57 The 12 Most Common Fitness Mistakes Guys Make
58 4 Supplements to Keep the Muscle, Lose the Fat
59 The Only 6 Supps You Need
60 The Best Foods for Flat Abs
61 The Best Running Shoes for Men: Spring 2016
62 The Big Man’s Plan to Lose Weight and Build Muscle
63 Get Crushed: High Intensity Sprint - Pushup Workout
64 Alejandro on Twitter
65 The Ultimate Bodybuilding Photoshoot
66 BCAA Energy by EVLUTION NUTRITION at - Best Prices on BCAA Energy!
67 The Best Time to Eat Carbs to Burn Fat
68 The Physiques and Journeys of Sergio Oliva Sr. and Jr.
69 T NATION on Twitter
70 7 Ways to Boost Your Endurance and Stamina
71 Arnold's Bench Basics
72 The Build Muscle, Stay Lean Meal Plan
73 DeFranco's Gym Apparel Collection
74 The Latest Science on Protein and Muscle Building
75 6 Super Simple Recovery Drinks and Snacks
76 T NATION on Twitter
77 The DETOX: A Total-Body Workout Program
78 The Best Bodyweight Exercises for Biceps
79 Top 5 Muscle-Building Exercises for the Back
80 The 5 Best Exercises for Women
81 8 At-Home Workouts Under 10 Minutes to Help You Lose Weight and Build Muscle
82 Why You Should Eat Protein Before Carbs
83 10 Training Tips for Gaining Lean Muscle
84 The 8 Worst Things to Do After a Workout
85 T NATION on Twitter
86 The 20 Best Fitness Snapchat Accounts
87 9 Foods For Effective Clean Bulking
88 Eat Fat, Burn Fat
89 The 4-Week Lean Muscle Diet
90 Summer Full-Body Workout Routine
91 18 Foods That Will Slim You Down to 7% Body Fat
92 7 Douchebag Moves at the Gym that Ruin it for Others
93 ★ Tom ★ on Twitter
94 Nicholas Gilbert on Twitter
95 T NATION on Twitter