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Most people just suck at time management. Have you ever paid attention to how much time you spend every day doing stupid shit that doesn't matter?

WATCH: Table Talk with Dan Green — Hip Position, Not Strength, to Fix Your Deadlift Lockout

Want to know how to have a better deadlift lockout? Look at what Pete Rubish has done in recent years and you'll see it.

STRONG Life 91: STRONG Books, STRONG Body & Strength Coach Business Knowledge • Zach Even-Esh

I keep giving this book away so I have to keep buying extras for myself!! #Book #Huntsman #Winners #Success #STRONGLife A photo posted by Zach Even - Esh (@zevenesh) on Aug 22, 2016 at 1:52pm PDT STRONG Life Episode 91 is a QnA episode from My Live QnA Which I hold often at  http://facebook.com/zevenesh Don't …

WATCH: Justus Galac SPS Presentation — Off-Season, Training Camp, and In-Season Training Considerations

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1
A Powerful New Way to Squat | T Nation

Clusters are also effective because they give you a lot of "first reps." When you do a big lift, the first rep is pretty much always harder than the second and even third rep (unless you're in the 92-100% range). A lot of people rely on the first rep to get everything right, but if you're a powerlifter or weightlifter you only have that first rep, so you want to be efficient. Clusters make every rep a "first rep" because you reset and set-up before every repetition.

2
Tip: Squat With This Bar | T Nation

The safety squat bar doesn't get the respect it deserves. It's often viewed as a piece of equipment for injured people. But it's actually one of the most valuable tools in the gym. Use it to increase your lower body strength and put size on your glutes, hamstrings, and quads. Here are a few benefits:

3
Today's Workout

The barbell is the best (and only) tool you'll need for this routine.

4
Tip: The Right Rest Period for Strength Gains | T Nation

If your main goal is strength, the length of the rest intervals should be long enough to allow the nervous system to recover almost completely, but not so long that you lose what's called the post-tetanic potentiation (PTP) effect. This refers to the phenomenon by which your contraction strength potential will be increased for up to five minutes after a heavy set because of a greater neural activation.

5
The Full-Body Thruster Workout

“While the most famous application of thrusters comes in the form of Fran, the thruster can be performed by anyone looking to build muscle and stay lean,” says Zareh Amirian, CF-L1, former owner of CrossFit 818 in Glendale, CA. “Adding weight, removing the time component, or pausing at the bottom of the front squat are some of the ways thrusters can be tailored to fit into anyone’s workout routine.”

6
The Essential 8: Exercises That Will Get You Ripped

While everyone has their own methods of training for fat loss, there are several training methods, techniques and exercises that work effectively for everyone, no matter who they are, or what their training history is. Resistance training is an essential part of training for fat loss, and is far more effective than doing cardio - in fact, you do not even have to do cardio to get ripped!

7
6 Tips For Improving Your Overhead Press

Bowing your back is your body's way of cheating to get the weight up, but it takes away from some of the drive and power you develop with this exercise. You're in a standing position for the overhead press, so you want to make sure your base is as strong as possible. This means contracting your glutes hard as you press the weight over your head. Use the power you already have to push the weight with good form, and you'll instantly see your strength increase.

8
The Elimination Workouts: 3 routines that reconstruct your body

You can't spot-reduce, but you can muscle-produce. Rebuild your skinny chicken legs, flabby man-boobs, and pudgy love handles for good with these no-nonsense regimens.

9
The Truth About the 7-Minute Workout

Another issue is that these exercises are all bodyweight moves. That’s not to say bodyweight exercise can’t be effective. I’ve seen enough crazy YouTube videos to know that bodyweight moves does a body good. And they are also extremely convenient for anyone without access to a gym. But the greatest benefit of high intensity training—not to mention the circuit training study mentioned–wasn’t performed with bodyweight exercises; they were done with added resistance, says Schoenfeld, where the weight could be manipulated to correspond to a given rep-max. (In other words, a percentage of your max strength.) The use of bodyweight does not afford this benefit, and for those who are fairly fit it would be difficult to achieve a consistent maximum level of intensity for 30 seconds that would compare to doing a similar length of time with added resistance. To use the squat example: Doing 80% of your 1-rep max on squats for a similar period of time would be much more difficult than doing 7-minutes of bodyweight squats.

10 Official Muscular Development Magazine

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11 Shawn Ray

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12
A Powerful New Way to Squat | T Nation

Clusters are also effective because they give you a lot of "first reps." When you do a big lift, the first rep is pretty much always harder than the second and even third rep (unless you're in the 92-100% range). A lot of people rely on the first rep to get everything right, but if you're a powerlifter or weightlifter you only have that first rep, so you want to be efficient. Clusters make every rep a "first rep" because you reset and set-up before every repetition.

13
Dymatize Elite Protein Bar at Bodybuilding.com - Best Prices on Elite Protein Bar!

I was excited to try the Coconut Creme Elite Protein Bar as I love anything coconut. The bars have a good profile and a great 25g of protein per bar. When you unwrap the bar you're hit with an awesome sweet coconut smell that's very appealing. I was surprised at how soft these bars are, they're also a little bit chewy but the softness to the bar is excellent. Now on to the flavour of the bar. The flavour was a really great sweet creme with a light coconut taste. While the flavouring was excellent it did leave me wanting more of a coconut flavour. I might be a bigger fan of coconut then most people though as it's usually my first choice when it comes to things like candy bars. Up here in Canada we got the Bounty chocolate bar, I'm not sure if you get them in the US. Even if you don't really like the flavour of coconut I think you would still really enjoy these bars. All in all this is a great bar that I will be buying a lot of.

14
15 Foods That Are Healthier Than You Think

Yeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer. Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.

15 Shawn Ray

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16
Classic Workouts

That place, of course, was Gold’s Gym, and the story of how these men and a handful of others helped turn it into the epicenter of bodybuilding reads like one of the screenplays piled atop a movie exec’s desk just a few miles inland.

17
5 Things You Should Know About Walnuts

4) Lightly toasted walnuts make an excellent addition to a number of dishes. Toss them in salads, add them to green beans sautéed in olive oil or sprinkle them on Greek yogurt. Alternatively, invest in some walnut oil. It’s expensive and not ideal for cooking (high temperatures degrade its flavor and nutrient profile), but it makes a great base for salad dressings.

18
Connie Chan 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

19
10 Nutrition Tips to Help You Get Huge

Take glutamine and creatine, and drink water to keep your body hydrated and your muscle cells filled with fluid. Glutamine and creatine help pump muscle cells full of water.

20
Instagram post by Shawn Ray • May 19, 2017 at 11:43pm UTC

21
Dwayne Johnson's Baywatch Delivers Rated R Jokes and Shirtlessness

Dwayne Johnson is finally releasing his passion project the Baywatch movie, and he confirms two very big cameos from the long-running series. Subscribe NOW to The Tonight Show Starring Jimmy Fallon: http://bit.ly/1nwT1aN Watch The Tonight Show Starring Jimmy Fallon Weeknights 11:35 /10:35c Get more Jimmy Fallon: Follow Jimmy: http://Twitter.com/JimmyFallon Like Jimmy: https://Facebook.com/JimmyFallon Get more The Tonight Show Starring Jimmy Fallon: Follow The Tonight Show: http://Twitter.com/FallonTonight Like The Tonight Show: https://Facebook.com/FallonTonight The Tonight Show Tumblr: http://fallontonight.tumblr.com/ Get more NBC: NBC YouTube: http://bit.ly/1dM1qBH Like NBC: http://Facebook.com/NBC Follow NBC: http://Twitter.com/NBC NBC Tumblr: http://nbctv.tumblr.com/ NBC Google+: https://plus.google.com/+NBC/posts The Tonight Show Starring Jimmy Fallon features hilarious highlights from the show including: comedy sketches, music parodies, celebrity interviews, ridiculous games, and, of course, Jimmy's Thank You Notes and hashtags! You'll also find behind the scenes videos and other great web exclusives.

22
Muscle & Performance on Twitter

The Rush-Hour Workout: These three training tenets will turn on your burn without sacrificing intensity. http://bit.ly/2dXIbPj  pic.twitter.com/Riost0iSKY

23
Tip: How Athletes Should Train for Gains | T Nation

This can help you clear up a lot of programming confusion. But there's still one question it fails to answer: If you're interested in explosive power gains, should you train for hypertrophy (muscle gain) or should you train solely for strength, power, and speed?

24
Muscle & Performance on Twitter

[Infographic] BCAAs, we keep hearing about them but what exactly do they do? Our infographic breaks it down >> http://bit.ly/2n93LHO  pic.twitter.com/ir4BUS80HT

25 Kai Greene

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26
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

27
Sagittarius Horoscope for Saturday, May 20, 2017

Saturday, May 20, 2017 - Pinning others down seems like an impossible task today. In fact, words seem like greased watermelons; each time you grab onto one, it slips from your grasp and leaves you wondering what it meant. Needless to say, you can work yourself into a state of frustration if you think you're going to turn an elusive concept into a substantial cornerstone. Fortunately, you can relieve the stress by thinking poetically rather than in practical terms. Enjoy the dance with images and ideas for what they are and not for what you want. Muhammad Ali said, "The man who has no imagination has no wings."

28
5/3/1: How to Build Pure Strength | T Nation

I've received a lot of positive feedback from lifters who used 5/3/1 to overcome plateaus in strength and size development. And it's not just from advanced guys. I received a thank-you from a guy who went from 135 for 1 rep on the bench to 135 for 17.

29
Seven Bucks Digital on Twitter

The official YouTube channel for Dwayne "The Rock" Johnson and Seven Bucks Digital Studios. Watch new videos every Tuesday and Friday.

30
Men's Fitness 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 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1418/Seven_Best_Ab_Exercises.aspx

With this background, let’s look at seven of the best exercises for developing a terrific torso. If you haven’t directly trained your abs, or you’re simply not in good shape, you may have to hold off on trying some of the more advanced exercises, such as hanging leg raises. Also, because describing all the details about how to perform the finer points of these exercises is beyond the scope of this article, it’s best to seek out a qualified trainer to teach you how to do them.

32
Mr. Olympia LLC 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

33
Three 15-Minute Muscle-Building Workouts

Choose a weight that’s roughly your 20 rep max and start with sets of ten. This may seem easy, but remember that you’re doing this for 15 minutes with as little rest as possible so you’ll definitely feel the lactic acid building. When you’re done with one set, move right into the exercise for the opposing body part, and continue in this manner until the time is up. The key is to count the total reps done within that time frame and then increase it the next week. In this manner you’re constantly improving, which is the key to building muscle .

34
Kai Greene on Twitter

NEXT 10 CLIENTS WHO BUY AN 8 WEEK DIET PLAN GET YOUR VERY OWN 8 WEEK TRAINING PLAN FREE . EMAIL: "TEN" to KAI@OFFICIALKAIGREENE.COM pic.twitter.com/3Yo67X0Fv5

35 Shawn Ray

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36 Shawn Ray

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37
Kai Greene on Twitter

Don't even ask why... haha But, we are doing this!! #JheriCurlChallenge pic.twitter.com/8S1C6IK6zN

38 Shawn Ray

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39 Shawn Ray

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40
J. Webster on Twitter

#BeBaywatch We just went to see Baywatch! The rock was awesome "as usual" and Zac was fantastic too! It is a must see! #ShareAMC pic.twitter.com/pa2FikwjBH

41
Mike O’Hearn Shares the Secrets of His Longevity

With his jutting cheekbones and flowing locks, O’Hearn is a uniquely constructed specimen, that rare Adonis who could pass as either Hercules or a bodice-ripping Lothario from the cover of a romance novel. It’s as if someone put Steve Reeves and Fabio in a blender and got the best of both. And, as you would expect, O’Hearn has checked those two feats off his list, having been a romance cover model and an actor in several sword-and-sandals productions.

42
Blood Flow Restricted Training

The principle of training specificity states that muscle will adapt to the specific demands placed on it. Blood flow restricted training (BFR) places specific demands on muscle tissue such as high metabolic stress and high momentary muscle fatigue. One would expect that this type of training would result in significant increases in muscle strength and/or strength endurance.

43
10 Best Moves for Mass

To build your body to its maximum potential, you need to focus your scant time and energy on the most effective means of adding muscle, and the ideal movements for growth, which involve multiple joints, activate maximum muscle fibers and have optimal leverages to allow for heavy loads. We’ve winnowed the list down to 10 primary mass builders that meet these requirements, and each has stood the test of time. These essential mass-building movements are divided into four categories: upper-body pushes, upper-body pulls, lower-body pushes and lower-body pulls. If your goal is to pack on raw muscle mass, you’d be well advised to focus on increasing your strength on these 10 movements, each of which should be performed first on your bodypart-specific training days.

44
5 Best Ways to Naturally Boost Testosterone

Getting enough sleep, and sleeping at the right times, are two of the most effective, all-natural ways to raise testosterone . And getting a better night’s sleep will also help to reduce stress, give you the energy needed to work out, and make it easier to stick to a healthy diet—all of which can boost testosterone even more. Most men should get between seven and nine hours of sleep per night, ideally getting to bed around 10 p.m. and waking up around 6 a.m.

45
How to crank out more pullups

Performing several different variations or modifications of the pullup with the TRX "changes the angle of your pullup," says Duffy. These slight changes in the movement pattern will develop different areas of the muscles in your back, forearms, and biceps to build up more muscular strength and endurance. Work with the TRX on modified pullups once per week for a total of 3-5 sets to muscular failure.

46
Fast vs. Slow Reps

Although it is true that rapid-force development and muscle power are more specifically stimulated by higher rep speed, a recent review of studies comparing fast (less than one second up) versus slow rep speed (more than one second up) that also included muscle scans to measure changes in muscle hypertrophy showed that slower rep speeds may improve gains in muscle size by nearly 50% compared with faster rep speeds.

47
7 whiskey cocktails to celebrate World Whiskey Day in style

So go ahead, embrace your inner-patrician and check out seven of the most refreshing and refined whiskey-based cocktails that you can actually enjoy mixing and drinking in the heat. And remember, you never really need an excuse to savor a fine glass of the manliest spirit out there.

48
Eat While You Lift

The first thing to keep in mind is that whether or not to consume a bar or drink during your workout depends on what you've eaten beforehand. If you hit the gym on a relatively full stomach, scratch the bar or shake during the workout and wait until afterward. The nutritional guidelines during or around training are simple: Consume around 20-40g of protein and around 40-80g of carbohydrates either within 30 minutes prior to training or during the first part of your workout. Ideally a 2:1 carb to protein ratio is recommended, but many drinks and bars are closer to 1:1, which is acceptable, too. If weight loss is your goal, aim for the lower end of these ranges. If you're trying to add size, hit the upper ends.

49
Secrets of a Big Back

These days, guys like to use rowing machines and dumbbells to train the back, and these are good options. But I’ll always prefer the old-fashioned bentover row because it’s a much harder exercise. When you use a barbell, you can work with heavier weights than you can with any other implement. Rowing from that bent position trains your lower back and abs at the same time, so you develop tremendous strength throughout your torso that carries over to other exercises like the deadlift and squat. The only thing holding your body up is its own muscle, not a bench or a hand or a weight machine. When my friends and I trained at Gold’s Gym and the Muscle Beach weight pit, we often made rows even more difficult. Balancing on the narrow benches forced us to keep our feet closer together, which made the lift even harder to stabilize. It also allowed us to get a better stretch in our lats as we lowered the weight between reps.

50
Pre-Exhaust Your Shoulders

If you’ve been training for any length of time those, “I can’t lift my arms above my head” days are probably few and far between. This is because of The Repeated Bout Effect (RBE). The simplified definition says that repeatedly doing the same exercises will cause less muscle damage (a key variable in the muscle growth equation) over time. Essentially, your muscles adapt. However, muscle damage is a good thing when it comes to building muscle. Using the pre-exhaust training method is one way to throw a monkey wrench at RBE.

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52 5 moves that fueled Cristiano Ronaldo’s Champions League run
53 Power Bodybuilding
54 Salmon Burgers
55 Big, Thick, Chunky Ab Training | T Nation
56 Instagram post by terry hollands • May 20, 2017 at 7:51pm UTC
57 How do I plan gym time on a weird work schedule?
58 Along Came a Spider Curl
59 Flex Comics Volume 3
60 Increase Your Bench Press
61 Instagram post by Shawn Ray • May 20, 2017 at 7:13pm UTC
62 Downtown Josh Brown on Twitter
63 Jared Bush on Twitter
64 Tip: The Easiest Way to Improve Insulin Sensitivity | T Nation
65 Ryan Parker on Twitter
66 Dwayne Johnson on Twitter
67 Instagram post by Joe DeFranco • May 20, 2017 at 6:54pm UTC
68 5 Butt-Kicking Moves for a Better Leg Day
69 Incline vs. Reverse Grip Bench Press
70 Muscle & Fitness on Twitter
71 The Science of Sickness Prevention
72 Powerlifting Week In Review | May 15th | JTSstrength.com
73 Ciaran O'Regan on Twitter
74 3 Questions To Ask Yourself Before You Decide To Compete
75 Why You Shouldn't Use Your Phone During a Workout
76 The Great Pyramids of Arnold
77 Tip: Beware of Overkill | T Nation
78 Instagram post by Zach Even - Esh • May 20, 2017 at 4:57pm UTC
79 Instagram post by Dexter "The Blade" Jackson • May 20, 2017 at 4:52pm UTC
80 25 ways to get bigger
81 Increase Your Protein Intake to Add Muscle or Lose Fat
82 T NATION on Twitter
83 Squat Alternatives
84 Men's Fitness on Twitter
85 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1323/Five_Signs_You_Are_Eating_Too_Many_Carbs_(and_What.aspx
86 The Unstoppable Force of Change
87 Daily Double Kettlebell Leg Destroyer Day 3 Challenge (w/video)
88 3 Trigger Point Drills For Pain Relief | T Nation
89 Ask The Nutrition Tactician: How Often Should I Weigh Myself?
90 6 total-body supersets that'll blow up your muscles
91 Phil Heath's Back-Blasting Routine
92 Build a Better Six-Pack with Two Workouts Per Week
93 Dwayne Johnson on Twitter
94 Instagram post by Ronnie Coleman • May 20, 2017 at 3:11pm UTC
95 Tip: The Best Rest Periods for Building Muscle | T Nation