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The Titan of the Fitness World Says He's All Natural

If classmates wondered about him at 16, the rest of the world’s been wondering about him—and eager to knock him down a peg—ever since he appeared as Thor on the first run of American Gladiators in the early ’90s. Many of O’Hearn’s cast mates later admitted to using steroids, thus implicating him by association. But O’Hearn always maintained that he was natural, even though he was bigger and stronger than his juiced-up colleagues. When he went on to become the only member of the original cast to appear in the 2008 reboot—this time as Titan, and in even better shape—it made you scratch your head even more.

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2 Supersets for Six-Pack Abs

Sets – 5 Reps – Hold 30 sec. Plank it up: The plank may not be as alluring as dragon flags or inverted situps, but it holds value beyond the gym’s flavor of the week or your favorite Rocky training montage. Because planks increase positional strength along your transverse abdominis, they condition your abs to hold closer to your spine at rest. This will leave you with a flatter stomach and, probably, a few pairs of saggy jeans to chuck into the Goodwill bag. By supersetting this with the ab wheel for 30 seconds at a time, your transverse abs—the deep core muscles—get a double dose of gruesome but waistline-whittling work.

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Top 10 Squat Mistakes

But with any complex exercise, there’s a lot of room for error and the squat is no exception. Here are the top 10 mistakes people make with squatting, why they’re bad and exactly what you need to do to avoid them.

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6 Sex Performance Problems Fixed at the Gym

Sadly, satisfaction isn’t a guarantee when you have sex in the real world. That means if you’re looking for an encore performance or a recurring role as a sex partner or friend with benefits, you need to earn your spot on the roster. In other words, you need to be on your A game. So if one of these seven sex-related issues has, uh, popped up in the past, try implementing the corresponding remedy so it doesn’t happen in the future.

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Diet 911: The Drinking Man’s Dilemma

First, supplement with N-acetyl cysteine (NAC) . One of the stresses that alcohol places on your liver is antioxidant depletion. Metabolizing alcohol uses up glutathione, an amino acid that serves as one of the body’s strongest free-radical fighters. Taking 500–600 milligrams of NAC daily can help replenish antioxidants while clearing out toxic metabolites that are generated by the liver’s breakdown of alcohol.

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6 Worst Things to Do for Crafting a Killer 6-Pack

While building amazing abs is in no way rocket science, I do see people making mistakes in the gym every day that will hold back their progress. No matter how well-developed your abs get, you will never see them in bold relief unless body fat levels are about 9% or less, which means paying strict attention to diet and most likely, aerobic workouts as well.

7
Leg Extensions for Bigger Better Quads

Researchers from the University of Miami (Coral Gables, Florida) tested the muscle activity of the quad muscles through different ranges of motion during leg extensions. For reference, when you do a leg extension, you start with your knees bent at about 90 degrees and finish with your legs fully extended at 180 degrees. The Miami researchers found that when the subjects performed the leg extension in the middle of the ROM (about 120-150 degrees), the vastus lateralis received the majority of the focus; in the last 30 degrees of the ROM (about 150-180 degrees), the vastus medialis was the major focus. So, for better outer-quad sweep, start leg extensions by doing two or three sets through just the first half of the ROM and finish with two or three sets at full ROM. To develop bigger teardrops, start leg extensions with two or three sets going through just the top half of the ROM, and then finish with two or three sets at full ROM.

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Jeremy Buendia's Off The Chain Training

The noise emanating from the basement of the Buendia residence in San Jose, CA, was Jeremy’s father, Louie, a dedicated lifter in his own right who passed the love of iron on to his son. “I watched my dad weight train ever since I could remember,” Buendia says. “He raised me to be an athlete, and he started training me at the age of 6 doing various speed drills, pushups, and other calisthenics-type exercises. My dad introduced weights to me at 10 or 11 years old, and it became a part of my everyday life.” By age 24, Buendia was the Olympia Men’s Physique Showdown winner, and with his successful title defense last September, he is the division’s first repeat champion. Here are the training strategies of the two-time Olympia Men’s Physique Showdown champ.

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30 Days Of Booty-Blasting Moves

It's true: You want a bigger butt. It's one of the top workout requests that we get from readers. But we know it's not just size that matters -- what you're seeking is tight, toned, rounded rear, not a flat or flabby one. And our glute-centered guide will help you get it -- in just one month. Our 30-Day Glute Challenge was designed to hammer the gluteals with high frequency and volume, with three days of training followed by one off day. Each training session includes at least one exercise that targets the lower glutes and one exercise that targets the upper glutes. You'll do nine moderate - to high-rep sets each workout to optimize glute activation, metabolic stress, and time under tension while still allowing for quick recovery so that training can resume the following day. In addition, aim to do one to two hours of cardio per week. Try to choose incline treadmill walking, using the elliptical, or riding a stationary bike instead of running. Over the next few weeks, increase the amount of weight and/or reps for each exercise. Then get ready to put your backside front and center, like our fitness model, IFBB Bikini pro, Anna Starodubtseva.

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13 Simple Ways to Burn More Calories

Getting in shape and burning extra calories doesn’t have to be as hard as you think. We don’t have to spend hours in the gym contrary to what you have heard. Did you know there are 3500 calories in one lb. of fat? Seems like a lot, but if we can focus on burning extra calories each day by maximizing the time you spend in the gym by working out more efficiently, as well as making it a priority to burn extra calories at the times they would be spared, you will see a difference in your shape. Here are 13 ways you can burn more calories and shape up in and out of the gym. Keep in mind, small changes in your daily routine while practicing a healthy diet can only bring positive change to your physique.

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The 13 Fitness Pros You Should Be Following on Snapchat

Fact: We can't help but check out Snapchat every few hours these days. Whether it's a celebrity or close friend, it's the best way to stay up to date on what's really going on in someone's life. The 13 accounts below won't just serve as a digital distraction, though. They'll also help motivate you to work out and remind you that we're all here navigating hectic lives and just trying to do what's good for us— most of the time.

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T NATION on Twitter

Are your glutes as strong as they look? Find out with these tests: https://www.t-nation.com/training/tip-test-your-glutes … pic.twitter.com/yHy3OT98kn

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11 Sports Stars Who Went From Fat to Fit

Even pro athletes get a little doughy sometimes. But after packing on too many pounds, these 11 guys hit the gym hard, losing the extra weight and getting leaner, meaner, and more athletic than ever.

14
The Greatest Pieces of Compression Gear to Supercharge Athletic Performance

It's no wonder top athletes of today are suiting up in tight-fighting compression apparel. It primes your body for movement by providing soon-to-be hard-working muscles with oxygen-rich blood so they can endure even the most grueling workout. Strategically placed panels add (good) pressure to areas of your body that need extra support—i.e. main working muscle like your glutes, quads, and calves—locking muscles into place and reducing vibration that can shock your elbow and knee joints. 

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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

16
The 15 Coolest Backpacks for Men

Really, the hard part is narrowing down your options. There are thousands of backpacks being sold at every price point and in an endless array of styles, silhouettes, textures, and colors that could work for multiple occasions. Since there’s no “one-style-fits-all” bag out there, we’ve done the work for you by sorting through the best in the business, and editing it down to 15 of the absolute coolest ones. Whether you prefer a rugged look, an all-black classic style, a simple bag for casual Friday, or a  sporty pack to trek to the job and then your gym, you'll find the perfect backpack for you in our ultimate round up.

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T NATION on Twitter

The higher the exercise intensity, the greater the metabolic impact. Do these 4 workouts: https://www.t-nation.com/training/4-ways-to-burn-fat-that-beat-hiit … pic.twitter.com/vWC0wmIjEz

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Ruben Peña on Twitter

@BioLayne what do you recommend for hip mobility? Get some sharp pain in my hip when squatting even after rolling out and using hip circle

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Luke Thomas 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

20
Luke Thomas on Twitter

@BioLayne I live in Washington, DC. Any help is massively appreciated!

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Jordan Grise 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

22
Regine on Twitter

@BioLayne @SBNLukeThomas ..."PT" in this case meant "personal trainer" rather than "physical therapist," no?

23
Jordan Moorhead 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

24
Piviatelia on Twitter

@BioLayne 109 lbs average per lift? Or 109 lbs total average for the 3 lifts together?

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MatteusGeorge on Twitter

Hey @BioLayne what's considered an elite total for 93 kg raw lifters?

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Instagram photo by Shawn Ray • May 13, 2016 at 3:52am UTC

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Mike Titan O'Hearn 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

28
Johnathon Schaech 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

29
Luke Thomas on Twitter

@BioLayne I want to work with a personal trainer to help with my dead/bench/squat mechanics. Any certification I should look for?

30
Hue Program Nigga 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
Yung Metaphysique 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