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Variety is the spice of life, and when it comes to preserving your back, it should be the bread and butter of life, too. Swap out some of those standard deadlift reps for dumbbell deadlifts. You'll still get the gains, and your back will thank you 10 years from now.

Sagittarius Horoscope for Saturday, May 12, 2018

Saturday, May 12, 2018 - You are a sight to behold when your adventurous spirit takes hold of your heart. It might feel as if you’re launching a new phase of your life and you don’t want to put any restrictions on your potential. Unfortunately, your anticipation may be so strong that you overlook a trouble spot. The good news is you truly have a bright future in front of you, but you must recognize the obvious difficulties before they develop into pesky problems. Ursula K. Le Guin wrote, “One must work with time and not against it.”

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Coffee and Pecan Protein Bread Looking for a new way to add some protein to your morning meal? #Bodybuildingcom #BuildYourBody Read more:

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.

NITRO-TECH 100% Whey Gold | MuscleTech

For over 20 years, NITRO-TECH® has been a leading protein brand. Built on a foundation of human research and cutting-edge science, it has earned the trust of countless consumers worldwide. Now the same research and development team has pioneered a new formula based on superior protein sources, quality and manufacturing. Introducing NITRO-TECH® 100% WHEY GOLD – a pure protein formula featuring whey peptides and isolate!

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GENERATION IRON: May 19th IFBB Pro League’s New York Pro 2018 Preview Analysis With Shawn Ray | GI News  via @YouTube 

The 20 Best Glutes Exercises of All Time to Build a Better Butt

And regardless of what some Instagram influencers might have you believe, building a strong butt doesn’t require any mysterious voodoo. Nor does it require doing 1,000 squats a day. Instead, you’ll need to attack these crucial muscles with a barrage of proven glutes exercises. By varying the workload, training your muscles from multiple angles, and incorporating instability into your workout routines, you can strengthen your glutes (and sculpt your butt while you’re at it).


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.

4 ultra-high-intensity circuit workouts to incinerate your belly fat

” This quite honestly may be the most brutal circuit I’ve ever programmed, and I’ve programmed some doozies. At first glance, it doesn’t look like much. But when you wrap your head around the fact that you are attempting one of the toughest sprint distances (400 meters), trying to grind through 100 chinups, then 100 burpees (pushup included) and then repeating the 400 meter, it’s just awful. This is not for the casual gym-goer. If you have been pushing strength-endurance, are a high level athlete or experienced CrossFitter, you’ll have a better shot at pulling this off.”

Tip: Do Plastic Bars Lead to Greater Gains? | T Nation

The researchers recruited 10 male football players and asked them to perform squats using a conventional steel bar and the Tsunami bar, a plastic alternative to metal bars. (While the manufacturer provided the Tsunami bars, they didn't pay for the study.)

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Pass this relative strength test with flying colors before you bench press. Many people can't, even if they think they can. …

Tip: Here's Why Your Deadlift Stinks | T Nation

Want to improve your deadlift? Then you must understand and use full-body tension. One of the things lifters have a hard time understanding, especially those just learning the deadlift, is just how important full-body tension is. You can't be loose or passive if you want to lift heavy things.

The MMA lower-body power workout

Lye on your back with bent knees and a barbell on your upper thighs. Push your feet into the ground as you squeeze your glutes and raise until there is a straight line from your knees to your chin. Hold for a second and then return to the starting position. Deadlift Stand over the bar with your feet hip-width apart. Keeping your lower back in its natural arch, crouch down and grab the bar overhand, your hands about shoulder-width apart. Your shoulders should be directly over or even a little behind the bar, and your eyes should be focused straight ahead. Driving with your legs, straighten your hips and knees, pulling the bar to hip level as you come to a standing position. Reverse the motion to return the bar to the floor. That’s one rep.

6 Mistakes Women Are Still Making in the Gym | T Nation

Many women, on the other hand, focus mostly on movements that have such high skill and/or balance requirements that they can't be loaded sufficiently to improve strength or hypertrophy to any significant degree. Take for example when women simultaneously lunge and overhead press. If the dumbbells are light enough to overhead press, they won't be heavy enough to create a challenge during the lunge portion of the exercise.

Shawn Ray Answers: What Is Cody Montgomery's Potential In Classic Physique? | GI News

Some time back, Cody Montgomery announced that he will be taking the step down in size to the Classic Physique division from Open Bodybuilding. This comes after his whirlwind of going pro at such a young age and competing immediately in the Mr. Olympia. Last week, Cody announced exactly when he will step on stage in the Classic Physique division. He's competing in this year's Toronto Pro and the bodybuilding world is anticipating his brand new physique. GI's very own Shawn Ray gives us his thoughts and what we should expect from Cody. Does he have potential to become a Mr. Olympia champion in Classic Physique? Only time will tell - but Shawn gives us his early predictions. Check it out above! Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: Be sure to subscribe to receive updates from the GI Fitness Network: Check out our official website: Check out our Facebook: https://www.facebook.

The best healthy-eating meal plan for guys who want to get in shape

If you want to stay healthy and have more energy, this is the plan for you. It’s relatively low in carbs and very high in protein, and it emphasizes antioxidant-rich foods to improve the health of your blood vessels while also warding off inflammation—two factors that accelerate the rate at which every cell in your body ages.

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I am totally fine with low carb diets. Viable strategy for many people. What I'm not ok with is people acting like they are magic and that calories somehow don't matter. That shit is NOT ok and is harmful. Regardless of what doctor fuckwad says …

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7 ways to make sure carbs aren't stored as fat:

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Lift Iron To Lift Your Butt, Ladies The world has gone booty-crazy. If you want to keep up with the trend, you don't need to buy butt-lifting jeans or underwear. #Bodybuildingcom #BuildYourBody Read more:

Tip: Do Pull-Ups Anywhere Like This | T Nation

If you travel a lot, you know that it isn't easy to find a gym. If you're lucky, the hotel you're staying at has a gym, but you'll have to be real lucky for that gym to be equipped with a pull-up bar. But there's still a way you can do pull ups. All you need is a door and a couple of towels.

Tip: Protein Shakes – Are You Using Them Wrong? - Biotest

We sort of knew then and we definitely know now that the equation between additional protein and muscle mass is – if everything else is optimum – almost linear. But what's new and surprising is that research shows that simply adjusting when you have your protein drinks (or bars) can make a difference in how much fat you carry.

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If you want gains, you've got to train with intensity:

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Just because you never trimmed your stupid looking beard for three years and went out and spent all your money on neck tattoos it doesn’t make you a badass

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Chances are, if you're fat or even a little chubby, this food is a big part of the problem... even if you're not eating it. …

MIKE O'HEARN The TITAN on Instagram: “Sunday May 13th 6 pm at @letsgogymuae for a meet and greet 🐺⚔️🍀 #Titan #supernatural #unite #MikeOHearn #Dubai #AbuDhabi #TitanTour2018”

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16 Of The Best Fitness Tips Ever! Cellucor-sponsored athletes share insights and ideas on how to get the most out of every workout and every day. #Bodybuildingcom #BuildYourBody Read more:

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Train your biceps so they look bigger from every angle:

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How to mix your creatine so you're not wasting money:

The 3 Best Punch Recipes for Summer Barbecues

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Tip: Obey the Mirror Rule | T Nation

The mirror is sacred. The heavier the weight, the more sacred it gets. Not for vanity's sake, but as a tool. For many lifts, your form is going to be more controllable if you can see what you're doing. Seasoned lifters know this and that's why we stay out of the way of someone doing a heavy set in the mirror. For anyone else, that means don't get between them and the mirror!

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3 Great Breads For Every Day Despite bread's bad rap, you can still eat it and stay lean. #Bodybuildingcom #BuildYourBody Read more:

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Tip: The Goblet Squat Test | T Nation

If you can pass this relative strength test, get the bar on your back. If you can't, work on your movement quality, bring up your weak links and then do a barbell squatting. Of course you could also be too fat, so work on that too.

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8 Probiotic Foods You Should Be Eating

Your intestines are home to 500 million bacteria, some good and some bad. Recent research suggests that the more good bacteria in your gut, the stronger your  immune system  will be. Probiotics are often referred to as “good bacteria”—they help the body absorb important vitamins and minerals, including calcium, iron, chromium, and vitamins A, D, E, and K, just to name a few. Work these probiotic foods into your eating routine to boost your intestinal—and overall—health.

6 Weeks to Great Abs | T Nation

After doing anti-rotation movements, you'll program strength-building exercises. They're a much a better way to get a six pack than starving yourself. Build brutally strong abs with high-tension exercises that also build total body strength and power. These big lifts are the backbone of all good programs. You'll perform a steady dose of the following:

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Sunflower Vinaigrette This fanciful dressing is sure to breathe new life into your salads. #Bodybuildingcom #BuildYourBody Try it out:

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After you train, down these six ingredients ASAP:

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To improve your deadlift, use a combo of strength-skill work and progressive range of motion training (PRM). Here's how: …

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The Right Way To Blend Kettlebell And Barbell Training Your gym has barbells. It probably has kettlebells, too. #Bodybuildingcom #BuildYourBody Read more:

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10 arm exercises that will help develop your arms properly:

The Best Bike Commuting Gear of 2018: Helmets, Gloves, Bags, Clothing

It’s hard out there for a bike commuter. Whether you’re new to active commuting or a seasoned cyclist, you know gear can be difference between great rides and miserable slogs. But never fear, bold biker. We scoured through the most advanced, newest, and best commuter cycling gear out there to find the best bike commuting gear you could want.

Tip: Master the Deadlift Jump | T Nation

This is where the deadlift jump come in. It's like a squat jump but performed in a more deadlift-type position, which makes it more hip oriented. In other words, the barbell deadlift is to the barbell squat what the deadlift jump is to the squat jump.

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The 5thSet Black Meet and Women's Pro Am Weekend: Back-to-Back Wins My motivation for a weekend short on rest and long on PRs can be summed up in a single sentence: I love powerlifting.

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This new study explains how a new type of "instability training" can increase muscle activation and lead to better results: …

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