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Torch Your Arms With This Super Superset Finisher! -

Combine skullcrushers and curls in a 5-part, high-intensity superset to blow up your biceps and triceps!

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Sagittarius Horoscope for Wednesday, May 20, 2015

Wednesday, May 20, 2015 - Strong undercurrents of emotions today could make you afraid that you're going to be pulled off course by your own zest for life. Paradoxically, giving in to your exhilaration now can actually propel you in your desired direction. Let your enthusiasm give you the extra energy boost that you need in order to accomplish everything you promised. Don't hold back; allow your rising optimism to carry you to success.

Rock Hard Challenge 2015

Get huge, ripped, and perform better than ever. Show us your progress, and the reader with the most dramatic gains will win an M&F feature and a BSN prize pack. No matter who wins the grand prize, everybody wins big with this radical new program.

4 Supplements to Help You Keep Muscle During Cutting Season

Sixty-one percent of your skeletal muscle contains the amino acid  glutamine . After a strenuous workout, levels of it will significantly drop. This amino acid is crucial in maintaining muscle mass and fostering muscle protein synthesis. As for fat loss purposes, glutamine can offset fat storage, making it a beneficial supplement for weight loss. Let’s not also forget that as we get older, levels of human growth hormone (HGH) start to decrease. Well, glutamine increases your body’s ability to secrete the fountain of youth hormone; HGH helps burn fat and build muscle.

Ultimate 3-Day Mass Building Routine

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

7 Protein-Packed and Carb-Rich Foods

Protein isn't the only thing you need to gain muscle mass . Don't be afraid of the carbs. But before you reach for a loaf of bread , here are seven nutrient-packed foods that give you the dose of protein and carbs that you need to get big. And they're all readily accessible at your local supermarket.

How to Come Off a Pre-Contest Bodybuilding Diet

How to Come Off a Pre-Contest Bodybuilding Diet

The Starter's Guide Workout

If you've ever stopped at 10 reps when you could have done 12 or 13 or 14, then you've shortchanged your potential gains in size and strength. We've written already about not trying to push your body too far, too fast, and going to failure would constitute going too far. Nevertheless, you need to at least approach failure if you want to make progress. Not getting close enough to your physical limitations can be just as ineffective as pushing yourself too far. "You will notice that a rep range of 10 to 12 is prescribed," Trink says. "What this means is that you are shooting to get 12 reps where you could get only one more. That's called 'leaving one in the tank.' If you can get only 10 or 11 reps, that's fine. If you can't quite manage 10, then you went too heavy and need to back off the weight on the next set. And if you feel like you could have gotten 15, you went too light."

Which Rep Range is Best?

Consistently working in one rep range is nearsighted because it overlooks the fact that training zones are interrelated. Periodization is one method for continuous improvement. In case you don’t know, periodization is basically a strategy where a trainee pics a rep range for a set number of weeks and then after those weeks pass moves on to another rep range in another training zone and then yet another before returning back to the beginning training rep range. For example, for four weeks a gym goer would be working in the 10-15 hypertrophy zone. Then for the next four weeks they would switch to the strength zone of 5-10 reps followed by four weeks of power zone training with 1-5 reps per set. After the three-month cycle they would then again start back over with hypertrophy-focused training.

Breaking Bad

There are hundreds of possible issues that could reduce the effects of your training program. You’ve likely run the gamut, from feeling under the weather to a specific workout-limiting injury to a busy schedule, that’s kept you out of the gym. Unfortunately, there aren’t any miracle pills or magic remedies for those kinds of issues. But if you’re experiencing setbacks from training-related issues, the miracle cure is sitting right in front of you. Most often, we’ve either pushed too hard or not hard enough. At times we’ve dropped of training and yet other times we just simply failed to do something that we should have. It’s time to break your bad, and put some good back in to your program.

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Five Functional Exercises You Need to Master

Whether you lift weights, cars, or kids, these staple exercises will help you get the job done!

6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

Weight Training for Your Body Type

The same kind of training will not work for every body type. Just as different trees require differing amounts of water and sunlight, differing body types require different stimuli in different amounts. No one program can effectively train all three body types. Some people need lower reps, and more rest, while others need higher reps and shorter rest periods. It all depends on you and your body.

Taking the Confusion Out of Muscle Confusion

Because of differences in stability, oftentimes the muscle is exposed to a higher load on  some exercises than others.

How to do Squat Jumps

We all know about cleans, snatches and box squats for improving power, but the squat jump has a bad rap among many strength athletes and coaches. The idea of jumping up and down with a loaded barbell strikes fear in the hearts of many trainers and coaches. But in my opinion, jump squats are one of the greatest power exercises that you can do. They can improve your squat, increase your vertical jump and better your overall athleticism. And for somebody who doesn’t want to take the time to learn the Olympic lifts, jump squats can also help develop a powerful triple extension. Anybody looking to improve their rate of force development and overall power would be wise to include jump squats in their powerbuilding routine.

17 - Squat Progressions at The Spot Athletics

Elitefts™ Director of Education Mark Watts traveled to The Spot Athletics to talk with owner J.L. Holdsworth, Nic Bronkal, and Zach Gallman about some innovative strategies to assist beginning athletes on their squat techniques. Questions or Comments? Click Here: ‎ Shop - Team elitefts - Q&A - Training Logs - Coaches Logs - Ex Index - ... Articles - ... PodCast - ... Client List - SOCIAL MEDIA: Twitter - You Tube - Flickr - Pintrest - Google+ FriendFeed Instagram - Wallpapers - ...

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The All-or-Nothing Arms Routine

Place a medicine ball on the floor and grab each side of it, in a standard pushup position (A). Lower your body until your chest is about an inch above the ball (B), and then push yourself back up. That’s one rep. Advanced guys: Try your pushups with one hand on the ball at a time.

10 Restaurant Meals You Should Eat after Your Workout

Eggs are always a good choice when you work out in the morning. And if your need for protein coincides with a business lunch or a night out with family or friends, you can treat yourself to a steak or seafood. The following are just a few choices from chain restaurants. Your muscles will thank you for any of them.

The Most Popular Mass Diets Explained

How do I gain the most size in the least amount of time?

Total Repitition Training: The 100 Pullup Workout

The total repetition method has a set amount of volume, so you can’t skimp. The objective is to get it done as fast as possible. This isn’t a marathon session. As you progress, so too will intensity and workout density as volume increases.

8 Foods That'll Never Make You Fat

You have our permission to chow down on these low-calorie foods with reckless abandon.

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

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Why your "bulking diet" could leave you fat and weak FOR LIFE: …

How Many Reps?

Count all you want, but don’t count on counting for maximum muscle growth. I’ll say it again, for the umpteenth time: Bodybuilding is about quality, not quantity. People will produce data proving one rep range, or number of sets, or training cycle, etc., is the answer, but it all comes down to the pump you’re able to build in the muscle. That’s the ultimate gauge of whether everything you’re doing in your training is worthwhile. People are constantly commenting on the amount of weight I use, my high reps and my basic exercises, but those are dictated by my sole quest of developing a specific sensation in the muscle. I don’t tackle a workout obsessed with being able to lift a specific number of pounds for a specific number of repetitions. My goal is to lift whatever weight it takes, for however many reps and sets it takes, to feel a good full pump in the muscle being worked.

The Perfect Ab-Ripping Cardio Workout

Perform any low-intensity activity, such as walking, cycling, or stair–stepping. Keep your heart rate between 120 and 150 beats per minute. You can use a heart-rate monitor to track it, or measure the pulse in your neck with your fingers: Count the beats for six seconds, then multiply by 10 to approximate the number of beats in one minute.

Eight Ways to Drink Like an Athlete

Although hard liquor is often lauded as the low-carb alternative to having a  brew  with your buddies, beer and wine are healthier options. Besides the fact that the lighter spirits are often comparable to mixed drinks in caloric content, they’re also packed with antioxidants that can benefit everything from cardiovascular health to cancer prevention. 

Daily Session: Pull-Up Bar Workout

The gym is crowded, sardine can packed - and the only thing available is the pull-up bar and the small amount of floor space directly under it. You could just decide to skip your workout , but you know it’s a slippery slope. Your missed workout today will totally derail your whole plan. Enter Bianca Sultana, NCSF-CPT and founder of BODYbyBianca Training System. She provided us with a workout to get the most out of that small space.

Gain 10 Pounds of Muscle in 4 Weeks

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

Official 2015 Flex Lewis Classic Event Shirt, Heavy Cotton

This limited run shirt is available as a bonus courtesy of BSN to every NPC competitor registered for the event, pick up will be at weigh in on Friday, June 19th. It is now available for purchase to fans worldwide before the event.

The Best Tips for Every Lift

Stankowski recommends holding your breath while lifting. Think of it like a slightly deflated ball—when you pump more air into it, it becomes stiffer and more resilient. The same is true with your body. "(Dr.) Stuart McGill talks about this concept of super stiffness," says Stankowski, "where you're using all the layers of your  abdominal core muscles , kind of like how plywood has strands that go in opposite directions, layer over layer of these opposing strands, our abs kind of work like that too. When the overlapping muscles of your core contract, they work together to provide cumulative support. If you inhale, the air pressure from within your body meets the "plywood" resistance of your core muscles, creating a powerful combination of internal and external forces that produces an overall "super stiffness" in your core, transforming your core into a solid granite  base of support .

Is Eating the Same Thing Every Day Bad for You?

A new study finds variety is the spice of a healthy life. But that doesn’t mean you have to ditch your favorite go-to foods

Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest bodyparts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4) the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each. With this menu, you can customize your own workout by choosing one exercise from each category to create a total program. Or if one region is lagging, you can pick additional movements that hit that area only. Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape (in particular the V-taper ), thickness and width. Note: Many of the exercises we include here do not isolate but rather emphasize certain areas of the back musculature.

4 Ways to Build Freakish Shoulders

Dropsets are an old-school bodybuilding classic. Choose a shoulder exercise of your choice, our recommendation is the dumbbell high pull. Start heavy and aim for six reps without rest. Drop the weight by 5-10 pounds and complete as many reps to failure as possible. Continue this structure 2-3 times. 

Stay Honest for Bigger Biceps

"People tend to bring their elbows forward for two simple reasons," says Ernesto Osorio, CSCS, a personal trainer with One2One Fitness in Houston. "The first is trying to achieve a greater peak contraction of the biceps. The second reason is that of pride and ego - you can typically use more weight when you're not isolating the target muscle, a nice way of saying you're cheating. And while it's okay to occasionally use cheating techniques to spark growth, doing so on every rep can hamper your progress.

6 Weeks to Super Strength and Monster Mass

Few things are more impressive than watching a dude load up five or six or more plates on each side of a squat bar and taking it deep to the bucket before driving it back up with authority—for eight reps. And to make matters worse, when you glance over, you notice legs the size of tree trunks. Likely, your first thought is: “What is he taking?” It should be: “What is he doing in his training that I’m not?” Strength is the true first test of man’s will to overcome. It’s the genesis of lifting and fitness, and dates back a few thousand years, when it was a tremendous asset for survival. Fast-forward to the late 1800s and early 1900s, and feats of strength were the main attraction at any venue. Today, strength testing is still being performed, but has taken a backseat to size-building and shaping the perfect physique. But ask anyone who’s anyone in the sport of bodybuilding, and they’ll tell you they began by lifting heavy, and that before they even considered trying to build their massive physiques, they were in the gym working to build strength. While volume reigns as the best way to build size, there’s no better way to lay down dense muscle fiber and build a rock-solid base than to train strength.

Body Weight Training: 5 Gym-Free Moves

We’ve preached about the benefits of body weight training before — and we’re about to do it again. Body weight exercises are not only simple and convenient, but they’re also a great way to improve strength, balance and flexibility in one shot. Not to mention, you won’t even need to leave the house to get in a solid workout. “One of the best parts about body weight training is that you don’t need specialized equipment,” says Matt Basso, a personal trainer and president of the New York-based Iron Lotus Personal Training . “It’s a great way to exercise when you’re traveling, or even if you’re too busy to hit up the gym.” Here are some of Basso’s favorite body weight exercises, no gym required. For beginners, he suggests cycling through the exercises (10 reps each) as a circuit, repeating the whole circuit three times. If you’re more experienced, crush the exercises to failure. See also: The Body Weight Workout >>> Find Supplements to Fuel Your Training at GNC Live Well >>>

Five-Tool Baseball Player Workout

After one near lockout (the NFL) and one semi-lockout (the NBA), the 2012 Major League Baseball season is finally upon us. No need to sweat this one out folks; all 30 MLB teams are ready to play ball. While offensive numbers are down across the board in this new “era of the pitcher,” baseball’s modern-day hitter has still advanced a good deal in recent years. When assessing the perfect position player, the term “five-tool” is commonly thrown around among scouts, general managers, fantasy baseball dorks, you name it.

Branch Warren on Twitter

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Train with the Champ, Flex Lewis presents the first Project Flex camp, Part 1

Part 1 of 2: Train with the Champ. IFBB Pro Flex Lewis presents an inside look at the first ever PROJECT FLEX two-day camp located at his private training facility in Boca Raton, FL. A limited number of VIP guests were treated to an up close and personal flextraordinary experience with the Champ including a his motivation, nutrition and training seminars, with a Q&A session and 1 on 1 hands on instruction. Info, dates + tickets

Healthy Grilling Marinades

Saucing things up to grill doesn’t have to add excess fat as long as you use your creative juices.

Add Muscle All Over

If you went to a trainer, he’d give you an assessment, and the results would likely be the following: You have a weak core, poor grip strength, a lack of mobility in your upper torso, and tight hips. Most guys suffer from these problems—the result of doing only exercises you enjoy. Our program addresses the areas you’ve overlooked, those poor, deflated muscles begging for your attention, attacking them with lifts you’ve never tried (or even heard of) like the Zercher carry and silverback shrug. Other moves, like the quadruped rotation and single-leg RDL, will enhance your mobility , allowing you to activate even more muscle. We also make special use of a sandbag (a loaded duffel bag will suffice), which will improve your grip and strengthen your core at the same time, enabling you to do even more new exercises.

Fly on the Floor for Massive Pecs

Integrate this pec pounding move into your chest workout to take your development to a new level.

10 Things You Always Wanted to Know About Boobs

A: According to O’Reilly, the hottest erogenous zones swell with blood at the highpoint of sexual arousal, so they can become sensitive to the touch. “Just like the head of your penis can be hypersensitive during and after orgasm, her nipples may also need a break after she comes,” says O’Reilly. “Don't worry, after a short recovery period, they'll be raring to go once again!”

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Chop Your Way to a Solid Core

Aside from an ax, you’ll also need protective gear such as safety glasses, gloves and heavy boots. Gloves aren’t just recommended for handling wood in the winter, but for the summer as well to protect from cuts. “I wear gloves and I’m a professional lumberjack. You don’t want to cut short your work or workout because of splinters,” says Jewett. “Don’t wear thick gloves that get sweaty, you want to have a good grip on the handle. Also don’t use rubbery gloves because you need your hands to slide.”

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