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May the force stay with you en route to achieving your 2018 fitness goals. Invest some of your Imperial Credit in new gym gear, nutrition, and a bodyweight program straight from the streets of New York.

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Muscle Contest International Ireland next weekend with promoter, Brian Bullman: @bodybuildingcom @mrolympiallc @brianthebull @bodybuilding_ireland @NPCNewsOnline @GenerationIron #bodybuilding

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

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"Before anything else, preparation is the key to success." - Alexander Graham Bell  #training #bodybuilding #workout #fitness #shawnray #ifbbproleague #npc #goldsgym @GoldsGym @GenerationIron

Sagittarius Horoscope for Thursday, April 5, 2018

Thursday, April 5, 2018 - You find rejection a difficult pill to swallow, especially if someone criticizes your innovative suggestions today. You’re not in the mood to jump through hoops to pitch your solution to a current problem. Naturally, you want others to accept your ideas, even if they are unproven. Stop defending your plan; assimilate the feedback you receive even if it’s too harsh for your liking. President Bill Clinton said, “The price of doing the same old thing is far higher than the price of change.”

Tip: Shoulder Triples for Strength and Size | T Nation

Three things that most people agree on: They want to get stronger. They want to build muscle. They don't want to get injured. Ideally, they want to accomplish all three in the most time-efficient way possible. Many people complain about not having enough time to go to the gym, but when they actually do go they spend 30 minutes standing around doing absolutely nothing. Take those 30 minutes of chatting, standing, and "resting" and do something useful. Supersets are nothing new, but if you apply the principles of strength, muscle endurance/growth, and mobility together you can create damn good workouts that are extremely productive. In a "triple set" you combine a heavy weight for low reps, a moderate weight for medium reps, and then a banded, full range of motion exercise for high reps to hit all three areas of strength, endurance, and mobility. Here's an effective shoulder triple set: 5 close-grip dumbbell presses (heavy) 10 wide-grip dumbbell presses (moderate) 20 banded dislocates For the close-grip dumbbell press, use a weight you can do for around 8 reps with good form.

shawn ray on Twitter

The 2018 NPC Shawn Ray Hawaiian Classic welcomes 1983 Mr. Olympia, Samir Bannout as our Special Guest November 10th at the Hawaii Convention Center! Join us:  #mrolypmpia #samirbannout #hawaii #npc #shawnrayhawaiianclassic @samir_bannout @OldSchoolLabs

Tip: The Top 3 Training Splits | T Nation

Hitting each muscle group twice per week is perfect for most lifters. But how do you organize your training? Try these three splits.

FLEX on Twitter

Overtraining is real. Here's what you need to know:

Dan Carter on Twitter

@DeFrancosGym you just keep getting better with @TripleH & @StephMcMahon ‘s prep every year! They looked amazing! Well done guys! #DefrancoStrong #Wrestlemania

FLEX on Twitter

Some of the best foods to help you get ripped without breaking the bank:

Tip: Ginger, Pain Relief, and Performance - Biotest

There were nine studies included in the analysis for use as an ergogenic aid. Two studies showed decreases in inflammatory markers in the ginger groups. One study showed a decrease in recovery time in bicep 1RM in the ginger group. Another study showed small to moderate effect sizes in range of motion and RPE (rate of perceived exertion) of the elbow between ginger and placebo groups. The rest of the studies didn't seem to show any difference.

5 Combat Rope Moves to Torch Your Metabolism

Hitting the treadmill for yet another steady-state run may be a tried-and-true way to burn a few calories, but it’s about as much fun as watching paint dry. If your workout is due for an overhaul, you may want to look for the coils of rope sitting in a corner of your gym. These combat ropes, or battle ropes, may seem inconsequential, but they’re actually a metabolism-boosting super tool in disguise. Swinging these long, heavy ropes doesn’t just work your arms, it works everything, taxing your legs , core , and upper body, all while sending your heart rate soaring.

FLEX on Twitter

The Olympia Sweeps starts now! Backstage access, official Olympia jackets, autographed posters & show programs…that’s just the start. We’re giving away 100+ prizes! Get your VIP or Finals tickets to be automatically entered for your chance to win! …

FLEX on Twitter

Don’t make these 9 post-workout mistakes:


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.

FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

Tip: The Best Under-The-Radar Supplement - Biotest

This is why Superfood is the best "under-the-radar" supplement there is. People use it for its antioxidant potential, which is considerable (one serving has roughly the antioxidant potential of 10 to 12 average servings of fruits or vegetables), but its real power lies in its polyphenol content.

FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

Hidetada Yamagishi on Twitter


FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

FLEX on Twitter

How to effectively train every body part with only a Smith machine:

Tip: The Surprising Side Effect of Getting Too Fat - Biotest

For the not-obese person who enjoys one too many cheat meals, this could become a slippery slope. The fatter you get, the more sweetness you need to satisfy your "sweet tooth" and the harder it'll be to enjoy healthy foods. But as you lose body fat, you'll grow more taste buds and be more sensitive to healthy flavors.

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Knighttime on Twitter

@PHILHEATH your interview with Patrick Bet-David has me SO inspired. You are truly a knowledgeable person.

FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

FLEX on Twitter

Out of 16 abdominal exercises, one reigns supreme:

FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

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5 big mistakes people make when trying to achieve strong legs:

【筋トレ】BEAST workout2/2

【筋トレ】BEAST workout2/2

SiiKaMoRe #IronAddict on Twitter

Do you think bench once a week is ok? When I was younger I’d do it more than once. Lately I feel good off one day.

Coffee with Nordin ep 104 Foods you miss

Foods you miss and creative ways to enjoy healthier versions of them

35 94- Bedros Keuilian- How to Man Up, Dominate Business and Crush Life

We have a LIVE edition of the Muscle Expert Podcast coming your way today. Bedros Keuilian graced us with his presence at Muscle Intelligence headquarters to bring us a great insight on what he does best, growing businesses at an incredible rate and living life at an incredibly high level. Bedros shows us the meaning of what it is to live a “fighter jet life”, gives us insight on what a great morning routine looks like and answers some great questions from our Facebook Live. Time Stamps: 3:15 - Why Bedros loves the MI40 style of training for entrepreneurs. 5:15 - The biggest area for most entrepreneurs to improve, finding a specialty. 8:45 - How to coalesce your thoughts and maintain a focused mindset. 11:00 - Bedros’ steps to growing a business. 13:40 - Feeding the ego vs feeding the family. How Bedros puts his focus on the tangibles rather than what drives the ego. 21:30 - Fighter jet mentality- how to live life laser focused and win the day. 23:25 - There’s always another summit. Living with a “More” mindset. 30:00 - The importance of self sufficiency. Why you need to learn to find answers yourself before asking for advice.

Flex Wheeler on Instagram: “#Repost @backwidow with @get_repost ・・・ One of the Many Uses of the @officialflexwheeler BACK WIDOW! That's rite! It's a BAR JACK! . . .…”

Should You Go Keto? | T Nation

I'll play devil's advocate and mention that on a keto diet you'll eventually increase intramuscular fatty acid storage, which can have a positive impact on fullness, but can't completely compensate for the glycogen depletion. In Quebec, low-carb dieting among coaches is still popular (probably one of the last places on earth where some bodybuilders use low-carb diets). We see a common denominator – physiques that look hard, but are super flat.

ヒデ、オフシーズンバルクアップシリーズ。 第1回大胸筋。

ヒデ、オフシーズンバルクアップシリーズ。 第1回大胸筋。

Six-Pack Abs Workout - The 10 Moves You Need for Rock-Solid Core Strength

Mr. Olympia LLC on Twitter

Via @saltcityshowdown 2018 IFBB SteelFit Salt City Showdown Top 5 Pro Bikini winners

Marc Megna on Twitter

Tune into the latest episode of the MEGNA METHOD Podcast w/ 7-time Mr. Olympia winner @philheath This is an incredible episode packed with Phil’s knowledge and experience. Phil covers his early years, training, and... …

Jim Smith on Twitter

This truly inspired me this morning. Every day you should laugh, you should cry in astonishment and gratitude, and you should help others. …

95- Dr. Loretta Breuning- Overcoming Our Mammal Brain

Dr. Loretta Breuning is an expert on the mammal brain and the reasons why our brain chemistry responds to different stimulus. She has written multiple books including I Mammal, Habits of a Happy Brain, and the Science of Positivity. Dr. Breuning and Ben go deep on how our neurochemicals influence our actions and how we can take control over them. Listen now to learn how to take control over your evolution. 3:30 - Our animal brain. The reasons why our neurotransmitters act the way they do. 6:40 - The evolutionary reason for cortisol. How our cortisol response has evolved in our world of safety. 8:30 - How to start rewiring your neurons. Is physical action or mental state more important to remap your brain? 14:20 - Change your life in 45 days with 3x daily mindful minutes. 17:15 - Taking control of your mammal brain. How herd mentality is still alive and well in our brains. 25:00 - Personal reality and how to pay attention to it. 27:30 - Addiction and personal responsibility. Dr. Breuning’s take on ending addiction with personal responsibility and retraining the brain.

How to Reduce Stress To Build Muscle

Ben Pakulski gives tips to help you reduce stress to increase muscle gains. For more exercise execution tips, check out the “Anatomy & Setup” video series from our most comprehensive MI40 program yet, Hypertrophy Execution Masterclass: Be sure to like and subscribe to our YouTube channel so you won’t miss any of our all new content on training, nutrition, and supplementation. Follow MI40 on social media: Instagram: Facebook: Follow Ben Pakulski on Facebook, Instagram & Twitter:

FLEX on Twitter

“If you can leave a gym after a leg workout walking the same way as when you entered, you didn’t do enough.” ~ Jay Cutler:

Anthony Destito on Twitter

@DeFrancosGym you really outdid yourself with @TripleH this year. Best he's ever looked by far, even better than after the quad injury in 2001.

Tip: Two Glute Exercises for Knee Health | T Nation

Start by placing a short band around your forefeet (balls of your feet) and taking a hip-width stance. Slightly bend at the knees and hinge at the hips until your torso is about 30 to 45 degrees. Begin taking side steps that are a few inches wide while keeping the feet forward and resisting knee collapse. Start with 10 steps in each direction for 2-3 sets.

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When should you pack in the calories and protein? When should you have your smallest, lowest-carb meal of the day? Here's the science. …

Chest, Shoulders & Triceps

*I faced the pad on the presses because it creates a more natural pressing movement.  Immediately stand on one end of the band with both feet, grab the other end with your palms in a neutral hand position and shoulder width apart.  Perform a front raise with your thumbs up (1), spread the band hitting rear delts with your hands shoulder height (2), bring them back together out in front of you (3), and then lower (4).  That counts as 1 rep of 4-ways, so perform 10 reps. Do this superset for 3 rounds.

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