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BUILT for the BEACH: Get That 'WTF?!' Body

The reboot of the original BUILT for the BEACH workout program is now available at mensfitness.com/b4b. It includes video demonstrations and new workouts.

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Top News
1
Sagittarius Horoscope for Friday, May 13, 2016

Friday, May 13, 2016 - You are graced with a natural ability to shine your love light into the darkness, creating a more meaningful experience without appearing overly serious. Still, there are weighty matters on your mind and you should take them to heart today. Luckily, your thoughtful actions now will begin to resolve the emotional tensions that have plagued the past few weeks. Adopting an I-can-do-it attitude is the first step toward lightening your load.

2
6 Bench Press Variations for More Mass

Tips: Make sure you use a spotter to lift the bar off and keep your thumbs around the bar because this is a much more risky lift than a traditional bench press. Push the bar back in arc to emphasize the upper chest.

3
The Rock Clock™ on the App Store

The sweet tunes of Dwayne 'The Rock' Johnson was the motivation I was missing as I began my daily routines. I can honestly say these past few days I've woken up with more energy, determination and grit. I couldn't be more delighted The Rock found a way into all our bedrooms but I can't help but think he could have found a more energy efficient way. The need to leave this sweet app open overnight is a real bummer. I know The Rock always thinks ahead and would never go to sleep without plugging his phone in but The Rock is also pragmatic. He would recognize that at times it is just impractical to plug the phone in. Like when I'm camping and I want to get juiced up for that big hike. I have no doubt The Rock has some of our nation's top minds working on this. They should set the fix as a project and wake up on The Rock's time, they'd have it fixed (crushed) in a week.

4
10 Worst Bench Press Mistakes

Great lifters spend a lot of time perfecting their bench press technique because they know they need to use the right muscles, get into the correct positions, and make the barbell move on the most efficient path possible. The further you stray, however, the more strength you’ll lose and the higher your risk of a torn pec or strained shoulder.

5
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.

6
T NATION on Twitter

Override your body fat set point and stay lean forever. Here's how: https://www.t-nation.com/supplements/change-your-body-fat-set-point … pic.twitter.com/2oD58pqO8t

7
The 6 Worst Things You Can Do For Bigger Biceps

If you are planning on selling tickets to your own personal “gun-show” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage.

8
5 Sex Positions Women Secretly Crave

“It's hard to speak so broadly, as there are 2.5 billion adult women in the world, and undoubtedly innumerable different sex position preferences among them,” Jill McDevitt, Ph.D. , sexologist and author of Sex Positions for Every Body , says. “But for the women I encounter in my work, which are mostly American women between the ages of 18 and 45, often a highly craved sex position is the one where she lays on her back with her legs spread and knees bent, with her partner lying on their stomach and their mouth on their vulva—also known as cunnilingus/oral sex.”

9
The Top 15 Pushup Variations

Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core."

10
The Workout to Make Your Forearms Pop

10 Exercises That Work Your Arms to Exhaustion >>> But if you really want to increase forearm vascularity and size, Valentin put together a strategic routine which will hit every angle of the muscles within the forearm. "You'll trigger the main muscles of the posterior side (the back of your hand or on top of your arm): the flexor digitorum superficialis (which is attached to all fingers except the thumb), and the branchioradialis (which comes down into the thumb). Then again on the anterior side (palm side of your hand or bottom of your arm): the flexor carpi ulnaris and flexor carpi radialis (which attaches to all of the muscles in your hand), and the palmaris longus (which attaches to all of the tendons in your hand)," says Valentin. So add the following workout to your arsenal twice a week on non-consecutive days or to the end of your upper body or full body routine to watch your muscles below the elbow finally grow.

11
6 Ways To Reduce Body Fat While Increasing Muscle

One of the biggest mistakes people make when they're trying to burn body fat is performing lengthy sessions of steady-state cardio. This works for burning calories, but it can also spin you into a caloric deficit where your body begins to preferentially burn muscle tissue over body fat. Instead, use high-intensity interval training (HIIT) as your primary form of cardio. Why? HIIT has been shown to preserve muscle mass, and even enhance fat use as fuel. 4,5 That's a winning combination!

12
The Best Bodyweight Exercises for Biceps

Let's be real for a second: Every guy wants good biceps. They're one of the most notorious "mirror muscles" that pretty much everyone loves to sculpt—and show off. Your biceps are actually composed of two muscle groups: The brachii and the brachialis. The former is what connects your shoulder to your forearm, helping you do things like bend your elbow and twist your arm. The latter is more of an assistant, helping the brachii to do its job. Long story short, you need to attack both groups to get those guns you want to show off at the beach all summer.

13
Supp of the Week: VITALIGENIX T10

Whether you’re training to get bigger or stronger, a power formula that’s designed to boost testosterone levels within the normal healthy range is a must. For men, testosterone is a critical component of muscle, strength, and vitality. This makes a testosterone support supplement vital for athletes who are training hard both in and out of the gym.

14
T NATION on Twitter

Row the right way. Here's how most people screw up this exercise: https://www.t-nation.com/training/tip-stop-rowing-with-excessive-rom … pic.twitter.com/x67oCuDkv4

15
T NATION on Twitter

Got scrawny calves? This exercise looks weird, but it works: https://www.t-nation.com/training/tip-discover-the-single-best-calf-exercise … pic.twitter.com/kteqJOXFWE

16
Built for the Beach Version 2.0: Five Muscle-Building and Fat-Loss Workouts to Expose Your Abs

You're going to start the program with the most hated (or loved) bodypart—legs. Why? Because leg day is tough, it's going to take a lot out of you—so let's get that out of the way early. We'll also make sure to put some serious focus on the abs. We've created TWO options of abs workouts that you'll add to three of the five workouts. We're also going to couple up chest and back—two more big body parts to crank up the demands. It will also leave you with one hell of a pump. You'll finish the week off with one of TWO options for something called the "Full Body Flush." It's exactly what it sounds like. You'll be drenched when you're done. And exhausted.

17
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

18
The Best Ab Exercises, According to Science

The resounding ab winner in the muscle-activation studies is, in fact, the standard crunch. “Crunches aren’t this horrible villainized exercise that they’ve become over the years,” Matthews says. “When done correctly, they’re great for eliciting muscle activity in that part of the body.” The key words are “done correctly,” which Matthews describes as a full range of motion, engaging through the abdomen to lift the shoulders up off the ground. “You can have lots of variation in tempo, but if you find yourself lowering rapidly without control, try doing one count up and three counts down.” What doesn’t matter: Where you put your hands. The ACE study looked at both the cross-chest position and hands-behind-head and found no difference in ab muscle activation. However, if you have a tendency to interlace your fingers and yank on your head, cross-chest may be better for you, says Matthews.

19
T NATION on Twitter

"It's me against me!" No it's not, liar. How to draw healthy comparisons: https://www.t-nation.com/powerful-words/4-politically-correct-fitness-lies … pic.twitter.com/c4928WsykU

20
CutAndJackedShop.com - The Motivational Gym Shop

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

21
T NATION on Twitter

Everyone makes this mistake on pulldowns. Don't be everyone. What to avoid: https://www.t-nation.com/training/tip-avoid-this-pulldown-pull-up-mistake … pic.twitter.com/An6gdkoLey

22
Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

23
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

24
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

25
T NATION on Twitter

For bigger biceps, do your lifting in the grass. Just kidding. Do these exercises: https://www.t-nation.com/training/tip-do-the-4-best-biceps-exercises … pic.twitter.com/TqFZ8DgUdL

26
How to Squat, BodyPower Muscle Building Session with Ben Pakulski

http://www.mi40nation.com - click to enrol and join the #MI40Nation revolution. How to Squat, BodyPower Muscle Building Session with Ben Pakulski - thank you to FoxyFit.DK for the video If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here http://www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA... Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

27
BSN Europe 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
Simon Webb on Twitter

@biglozstrongman pleasure meeting you today true legend and gent. Got a happy son too :) pic.twitter.com/oo2vgFqCmS

29
20 Reasons You Should Take a Nap

The NSF recommends 20-30 minute naps for short-term alertness and improved performance. Just be sure you don't take one too early or late in the day; your body may not be ready for sleep yet early in the morning, and taking one late in the evening can throw off your natural sleep patterns, disrupting restorative sleep through the night. Remember, naps aren't reserved for children, the elederly, or the lazy. In fact, a power nap can be just the antidote for laziness.

30
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

31
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

32
The Ultimate Glute Workout

Getting it is another matter, since this is the spot where women tend to hold the most body fat for the longest time. Thankfully, Kim Oddo, celebrity trainer to the fitness stars, and IFBB figure pro—and mother of three—Cheryl Brown are here to show you how to kick your own ass into the shape you want with 10 butt exercise moves specifically designed to improve your bottom line.

33
Live It, Love It

A great thing was the pace of my progress, and the time I allotted to it was of my own making. That’s what I urge each FLEX reader to do. Set your own goals, apportion the correct time to work for those goals and then enjoy! I can think of no better way to embrace life than to bodybuild. The act of building and strengthening one’s muscles through training and sound eating habits is an affirmation of the miracle of the human body itself. Ways to do that are abundant in the pages of FLEX. In this month’s issue, for instance, we have a feature on Mark Dugdale and Troy Alves training for a classic V-taper physique; an article on the lowdown on which supplements will boost the effects of a lowcarb diet; and the continuation of the Brute Strength Program and its radical approach to muscle and power gains.

34
Ripl - Create Animated Posts for Social Media

All rights not expressly granted in Section 1 above are exclusively reserved to Ripl. When using the Application, you may not modify, adapt, copy, translate, create derivative works from, publish, license, sell, or otherwise commercialize the Application, Content, or any information or software associated with the Application. You may not decompile, reverse-engineer, disassemble or otherwise attempt to derive source code from the Application. You may not remove, obscure or alter Ripl’s copyright notice, trademarks or other proprietary rights notices affixed for the investigation, defense, settlement, and discharge of any third party intellectual property infringement claim. You may not rent, lease, sublicense, or otherwise transfer rights to the Application. You may not use the Application in any manner that could impair or interfere with the Application or the Ripl website located at http://www.ripl.com (the “Site”). You shall not interfere or attempt to interfere with the operation of the Application in any way through any means, software, routine or device including, but not limited to, spamming, hacking, uploading computer viruses or time bombs, or the means expressly prohibited by any provision of these terms and conditions of use.

35
8 Tips to Burn More Fat

This helps you with the simple philosophy behind fat loss : Burn more calories than you take in. If your goal is fat loss, incorporate 4-6, 30-60-minute cardio sessions per week into your training schedule.

36
T NATION on Twitter

Hey pull-up king, start prioritizing horizontal rows. Here's why: https://www.t-nation.com/training/the-missing-crossfit-exercise … pic.twitter.com/PiL4omU72m

37
Instagram photo by FlexxYourFaithClothing • May 15, 2016 at 8:44pm UTC

38
10 Best CrossFit Workouts for Weight Loss

A level-with-you fact: If you do CrossFit, you will almost certainly drop fat . “High-intensity interval training, common to CrossFit, is very effective for weight loss ,” says Adam Sturm, CrossFit coach and owner of CrossFit Outbreak in Brooklyn, NY. “There is a prolonged calorie burn/metabolic effect after the workout is finished.” These 10 WODs, chosen by Sturm and Dan McCarthy, owner and coach at Brooklyn’s Crow Hill CrossFit , have that HIIT factor in spades to really pack a weight-loss punch (in conjunction with a healthy diet and sleep schedule, of course).

39
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

40
Predator by Beast Sports Nutrition at Bodybuilding.com - Lowest Prices on Predator!

Warnings: NOT FOR USE BY INDIVIDUALS UNDER THE AGE OF 18 YEARS. DO NOT USE IF PREGNANT OR NURSING. Consult a physician before using this product. Do not exceed recommended serving. Exceeding recommended serving may cause serious adverse health effects, including heart attack and stroke. Discontinue use and call a physician or licensed qualified health care professional immediately if you experience rapid heartbeat, dizziness, severe headache, shortness of breath, or other similar symptoms. Individuals who consume caffeine with this product may experience serious adverse health effects and those that are sensitive to the effects of caffeine should consult a physician before consuming this product. Improper use of this product may be hazardous to a person’s health. Do not use during strenuous activity in high temperature conditions (Greater than 80 degrees Fahrenheit). Drink at least 2 liters of water daily and consume adequate calories when using this product. For CA residents only, this product contains chemicals known to thestate of California to cause cancer and birth defects or other reproductive harm.

41
Instagram photo by Flex Wheeler • May 14, 2016 at 4:58am UTC

42
Ronnie Coleman turns 52 | Birthday stories

My team made this cool birthday video for me. Best team and best life a guy could ever ask for!! Yeah buddy.

43
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

44
Kai Greene on Twitter

You may not control all the events that happen to you, but you can decide not to be reduced by them. @dynamikmuscle pic.twitter.com/Gw9MKHk4kh

45
Success Motivation / Results VS Excuses

http://ZachEven-Esh.com/start-here - Subscribe for 3 FREE Training Courses: The Bodyweight Bodybuilding Basics (Special Report), Top 11 Bodyweight Bodybuilding Exercises Video & FREAK Strength Training Course Success Motivation / Results VS Excuses ======================== TRAINING COURSES: Join my Online Team & Coaching Program: http://GarageGymAthletes.com Or Here: https://marketplace.trainheroic.com/#... High School Strength & Conditioning Workouts http://bit.ly/high-school-strong Access to my Membership Site, Underground Strength Inner Circle: https://www.undergroundstrengthcoach.... Bodyweight Bodybuilding Workouts http://zacheven-esh.com/bodyweight-bo... Get Stronger, Tougher & Faster http://zacheven-esh.com/manual/ ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion http://UndergroundStrengthCert.com Strength Coach Business Tips - http://UndergroundBizJournal.com The Warehouse Gym Business Blue Print: http://zacheven-esh.

46
Le Tissier pt2 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

47
PrzemekMilaszkiewicz 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

48
Bodybuilding.com 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

49
Joe DeFranco's Industrial Strength Show

In this week’s episode, Joe talks shop with fitness and life strategist - Jason Ferruggia. Here's a list of just a few of the [many] things that were discussed: The importance of becoming the best at ONE thing and "referring out" for everything else; The biggest difference between how Jay trained athletes during his first 5 years in business and his last 5 years; Why it's important for older lifters to "get a pump" and pre-fatigue their muscles before hitting their "work sets"; Jay maps out the training template he currently uses for his own training; Tips & Tricks for making gains after the age of 40; How & Why Jay transitioned from successful warehouse gym owner to an even-more-successful online "fitness personality"; What goes into building your own personal brand as a trainer or coach; How to attract clients you will love [and prevent energy-sucking bad clients from entering your gym]; Why email is still the most effective form of marketing; The biggest business mistake Jay made and how you can avoid it; How charging "too little" will only lead to more complaints; Why you should rarely [if ever] do things for free; Why reading LESS books just may be the key to becoming a master of your craft; The importance of knowing [and applying] The Pareto Principle; Jay's "must-read" training & business book recommendations; Jay's Top 5 favorite exercises; The ONE habit that contributes the most to Jay's success; Jay & Joe D.

50
Garrett Keith 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

51 mohstahfha ghafoori on Twitter
52 Kai Greene on Twitter
53 The Bulldog™ on Twitter
54 Weekly Twitter Giveaway Terms And Conditions
55 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼🐅 • May 14, 2016 at 11:29pm UTC
56 Travis Babel on Twitter
57 Power Cleans for Athletes [Discussion w/ Travis Mash & Zach Even - Esh]
58 Kai Greene on Twitter
59 5 Critical Tips for a Better Workout
60 Transform Your Triceps
61 21 Foods You Should Never Be Without
62 The Greatest Losers
63 7 Must-Dos for Muscle Growth
64 Get Crushed: Never Ending Squats
65 A Better Back Workout
66 T NATION on Twitter
67 25 Brutal Workout Finishers for Rapid Fat-Loss and Muscle-Building
68 Anatomy of an Exercise: 45° Back Extension
69 Master the Proper Running Form
70 Lou Ferrigno's Mass Class
71 10 Unconventional Fitness Tools that Really Work
72 Spring Fitness Guide
73 15 Ways to Make a Good Move Better
74 The Next Big Game Changer
75 Double-Split Routines
76 The Love Handle Elimination Diet Plan
77 Ultimate Quads and Hamstrings Workout
78 Technical Points for Benching Big
79 Add Two Inches to Your Chest
80 Try 3 Unconventional Tri Moves
81 10 Workouts For a Stronger Back and Abs
82 Zach Even - Esh on Twitter
83 The Top Protein-Packed Snacks
84 The 10 Best Hairstyles for Men That Will Never Go Out of Style
85 Stronger in 60 Seconds: Squat Bigger & Better
86 Hardgainer Arm-Building Tips
87 3 Unique Uses for the Double-D Handle
88 6 Ways to Force Yourself to Work Out
89 15 Surprising Things That Are Pissing Her Off
90 Tom Wheeler on Twitter
91 Tech of the Future
92 8 Sweet Ways to Cut Back on Sugar
93 The 25 Worst Foods for Fat Loss
94 8 Reasons You're Not Getting Ripped
95 8 Personal Trainers Who Are Total Tools
96 How To Keep Your Body In A Muscle-Building State