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Built for the Beach v3.0: Your Workout Plan for Shredded Abs and Athletic Brawn

Put on extra mass this winter, or get lazy and softened up? Built for the Beach 3.0 is this year’s go-to for getting diced up and boosting performance.

Podcast Episode 13: Robert Irvine - Chef, Lifter, Soldier, TV Star

Chef Robert Irvine makes time in his insanely busy schedule to stop by and chat about lifting, eating, working with soldiers and veterans, and plenty else!

Speed DL week 3 of 3 vs Heavy Bands (Video)

Speed pulls and a couple heavier reps

Shawn Ray Previews the IFBB Toronto Pro 2017

Muscular Development's Shawn Ray talks about the different competitors who will be competing at the 2017 IFBB Toronto Pro in this preview video.

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Top News
1
Never-Ending Natural Gains: Neuro Type 3 | T Nation

Type 3's can be held back by the fear of injury and they tend to be more sensitive to pain. If anxiety is too high, it can make them tighten up, especially in the flexor muscles (front delts, pecs, hip flexors, hamstrings, biceps, and abs) which can negatively affect lifting mechanics and make them more prone to injuries. Both of these elements – lifting anxiety and tightening up – can make them shut down when it's time to lift.

2
Tip: Two Ways to Train Abs with Bands | T Nation

Start adding weight or band resistance to your ab exercises. Increase the difficulty of the lifts the same way you would with any other body part to give it new stimulation. You wouldn't expect your legs to grow if all you did was bodyweight squats, so you can't expect your abs to grow from doing a few crunches.

3
Men's Fitness on Twitter

Want to take a break from the grind? Put your body to the test with these 10 workout challenges from Men's Fitness.

4
Tip: Feel Better and Move Better in 3 Minutes | T Nation

Stand with one foot on a 45-degree angled platform or on the edge of a step if that's the best you've got. Shift your weight around your foot in a clockwise rotation for 2 or 3 rotations and then do the same counter-clockwise. The movement should be so subtle that someone watching would barely notice you're moving. This will be a big help to your ankle dorsiflexion mobility.

5
Biotest - Supplements for Serious Athletes™

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

6
Tip: Feel Better and Move Better in 3 Minutes | T Nation

Stand with one foot on a 45-degree angled platform or on the edge of a step if that's the best you've got. Shift your weight around your foot in a clockwise rotation for 2 or 3 rotations and then do the same counter-clockwise. The movement should be so subtle that someone watching would barely notice you're moving. This will be a big help to your ankle dorsiflexion mobility.

7
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

8
Photo gallery: 'Baywatch' star Alexandra Daddario at her most stunning

The 'Baywatch' stunner looks absolutely gorgeous—whether she's rocking the iconic red swimsuit or on a red carpet.

9
Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my pre-contest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

10
Today's Workout

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

11
Olympic Gold Medalist Gabby Douglas Loves Quest Hero Bars

Hero Bar falls right in the middle between a traditional Quest Bar (~20g protein) and a Beyond Cereal Bar (12g protein). Depending on the flavor, Hero Bars have 15-17g of protein per bar. Along with that, you also get 10-11g dietary fiber and under 200 calories per bar. So what about the flavors? There are three to choose from, Blueberry Cobbler, Vanilla Caramel, and Chocolate Caramel Pecan. And honestly, these are protein bars, but you’ve never tried one that tastes and looks like this. Gooey caramel and blueberry filling provide that satisfying string of sweet stuff after every bite, but the bars themselves have very little sugar…technically.

12
Josh Horowitz 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

13
Built for the Beach 3.0: Shredded abs and athletic brawn

For part one: Pick a specific rep number between 8 and 12. Find a weight in which you can execute the exercise to “failure” for that rep number you chose. For your first two weeks, be consistent with the rep number and weight you select. This will change in the weeks to follow.

14
10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

15
PHIL HEATH on Twitter

#FLEX4FORCES hit a bicep flex and nominate four others to show our service member there's strength in numbers. Tag @the_USO & hashtag above pic.twitter.com/d07AgCCnWd

16
Dwayne Johnson on Twitter

Oh boy, critics had their venom & knives ready . Fans LOVE the movie. Huge positive scores. Big disconnect w/ critics & people. #Baywatch https://twitter.com/justjared/status/867930668612726784 …

17
Tøry Harper 🌐 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
branden stewart 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
EXCLUSIVE: Asia Monet Ray on Being a Quadruple Threat & Performing Alongside Mariah Carey

Yes, totally. When I was little, I used to watch Hannah Montana , which was probably the show that made me want to sing. I wanted to sing so badly after I watched that show! And “The Cheetah Girls”. I would sing all these songs in the car and probably annoy the heck out of my mom, but once I turned around 7 or 8 I really just wanted to get serious about singing and not just sing in the back seat with some headphones on. I actually wanted to be in the studio with some headphones on recording music for other people to listen to. And then I met my amazing vocal coach, Kelly, from New York. She has really helped me a lot she’s an incredible singer and coach.

20 Shawn Ray

Facebookda Shawn Ray haqqında daha çox məlumat görmək istəyirsənsə, daxil ol və ya hesab yarat.

21
'Baywatch' Review: A Mixture Of Sun, Fun, And Laughs

The film starts off on the beach during tryouts for the new Baywatch recruits. The leader of the squad, Mitch (Dwayne Johnson) is hell bent on putting this crew through the ringer. However, one of the recruits appears to be getting special treatment from Mitch’s boss. Matt Brody (Zac Efron) is a two-time Olympic Gold Medalist who’s mere presence could mean great publicity for a program that they county commission believe is antiquated. Mitch eventually gets the commission to agree to Brody having to go through the same tryouts as everyone else (one that involves some highly unorthodox events). Predictably, Brody makes it as well as two other lifeguards recruits played by Alexandra Daddario and Jon Bass. The narrative quickly pivots from tryouts to finding out why drugs keep washing up on the beach. It appears that the deeper they dig into the drug issue, the more dead bodies begin to appear. Mitch suspects that real estate mogul Victoria Leeds (Priyanka Chopra) is behind all of this. Matt thinks that this whole mess is best settled by the police.

22
FLEX on Twitter

Limited time- Buy a 4 lb NITRO-TECH, the #1 name in performance protein, & get 50% off your 2nd 4 lb tub. #sponsored http://bit.ly/2qdf14m  pic.twitter.com/EAWMFAIOF0

23
Hiram Garcia 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 Shawn Ray

Facebookda Shawn Ray haqqında daha çox məlumat görmək istəyirsənsə, daxil ol və ya hesab yarat.

25
Lifestyles of the Fit and Famous

Shawn Ray's early career, plus various other bodybuilders and celebrities.

26 Shawn Ray

Facebookda Shawn Ray haqqında daha çox məlumat görmək istəyirsənsə, daxil ol və ya hesab yarat.

27
Muscle & 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

28
Instagram post by Joe DeFranco • May 25, 2017 at 1:30pm UTC

29
Double Your Natural Gains: Neuro Type 2 | T Nation

The double progression model is when you select a rep range, like 6 to 8. You use the same weight for all your working sets. For example, 200 pounds for 4 sets. You only add weight when you can do all the work sets with the selected weight at the top of the rep range. In our example, that means they'd only add weight when they can get 4 sets of 8 with 200. If they get 8, 8, 7 and 6 reps with 200 pounds on their four work sets, they'd keep the same weight for the next workout.

30
A 1-Day "Cleanse" That Won't Make You Hangry

Debbie Kim’s #1 rule to a successful purification process is this: Take it slow. Be sure to do that. The recipes in the process are quick and easy, but they do require daily cooking. Switching up your routine may not be convenient or easy, but it’s one of the best ways to wipe the system and reboot in order to perform to your ultimate ability. If that doesn’t fit with your schedule right now, focus on adding more servings of vegetables to your daily diet. Think of the purification process as a way to truly connect with what you’re putting into your body and how it makes you feel. Ideally, you’ll feel so much better that you will start craving the clean food from the purification process!

31
What Is The Best 5-Day Workout Split?

Someone who would not benefit from this type of training are people new to weight lifting and people who do not have a lot of time. This workout is intense and hard on the body. Someone who is new to lifting may not be ready for it and risks overtraining. Also, someone who doesn't have a lot of time cannot spend five days at the gym a week so may have to opt for a 3-day split.

32
The 5 Worst Things to Do if You Want to Build Stronger Legs

When you impose stress on your body your body will adapt and change to better handle that stress in the future. So, if you go in to the gym and do 4 sets of 10 every week with the same weight your body will adapt to that stress. But the whole point of lifting is to continue progressing. That means that once your body adapts to 4 sets of 10 you have to change the stressor. This can be adding more reps, more sets, more weight, or cutting down rest periods.

33
Training Mistakes Part 1

After the bench or deadlift, pick three to four special exercises for both lifts. For benching, the lifter should do two sets of dumbbell presses in one of four angles, with moderate weight. For example, you could perform dumbbell presses for 50 pounds for easy sets of 15 reps, then triceps extensions, followed by upper back and lats, and finally rear and side delts. For deadlifting, do reverse hypers, inverse curls, rows, and abs.

34
Arnold's 1974 Mr. Olympia Chest and Back Workout

Arnold Schwarzenegger cut the range of motion on his bench presses one-quarter of the way from lockout in order to keep tension on his pecs. On wide-grip pullups, however, he lowered his body until he felt a deep stretch in his lats, which activates them better. Arnold used this routine on Mondays and Thursdays.

35
SportsCenter 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

36
8 Best Cable Exercises for a Big Back

Get into a split stance with your front foot turned in slightly. Hold the cable handle on the same side of the leg that’s behind. Start the movement by pulling your shoulder blade toward your midline and row without twisting your torso. Pause at the top of the row, then rotate your hips and upper-body toward the cable while keeping your shoulder packed.

37
6 ways to discover her favorite sex positions

Let’s start with the easiest tip first: ask her what she likes! Yep, it really can be that simple. If you’re new to each other, try asking her, “what are your favorite positions?” or “is there anything you want to try out?” If you’ve been together for a while, ask her, “what positions do you think we do really well together?” If she struggles to come up with an answer, name some positions and ask her to rate them on a 1-10 scale. Or give her two options and ask her which one she prefers. Continue this little game until you’ve narrowed it down to a few of her favorites. If you really want to get playful with it, you can make a sex position championship bracket!

38
The Best Punching Bag Workout

Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to train the whole body, activating as much muscle as possible to burn the most calories.

39
7 ways to resolve any argument like a gentleman

But there’s a better way: Just ask the NYPD’s Hostage Negotiation Team, which has developed a time-tested framework for dealing with conflict in any crisis. And if it can handle bomb threats and murderers, surely it can handle any dispute you might get into.

40
The 5 Most Popular Diets: What's Good, What's Bad?

These days, it seems like there's a new diet for every letter of the alphabet. We pulled five of the most popular ones out of the mix to give you the pros and cons—and the bottom line—for each!

41
The Top 10 Movies Every Bodybuilder Should See

If wieght training is your thing, you know the importance of staying out of the gym and taking a well-deserved rest day. That said, it doesn't have to be boring! Training might be off the schedule, but if watching movies is your thing, you can combine both worlds.

42
M&F Iron Maiden: Paige Hathaway

The social media siren puts in work in the gym and in front of the camera.

43
Instagram post by terry hollands • May 26, 2017 at 7:48am UTC

44
4 Strategies To Boost Your Metabolism!

Long-term dieting can adversely impact your metabolism, because it causes your body to begin conserving energy, which then depresses your metabolism. It's been shown that long-term dieting negatively effects your total daily energy expenditure by reducing the number of calories you burn per day.[6] For every week you diet, aim to spend at least as many weeks off your diet. This will help provide adequate time for your metabolism to be restored to pre-diet levels and allow ample time to increase muscle mass. Ideally, the longer you can spend away from a calorie deficit, the better the impact you'll have on muscle mass, and ultimately your metabolism.

45
5 Reasons You Should Be Doing Dips

Some of you reading this may not be able to get to a gym for numerous reasons, leaving you to do bodyweight-only training. And in these cases dips are simply awesome, as all they require are two sturdy objects of the same height that are close enough to properly perform the movement (make sure of this before commencing). If you normally do dips with weight, you can instead slow the movement down so that you are lowering your body over 4-6 seconds and raising over 2-3, which will make it feel like you are using far heavier resistance.

46
13 essential blue suits for summer 2017

Whether you want to make an impression at the office or just straight-up impress the bridesmaids at an upcoming wedding, go bold this summer with these classy suits.

47
Curls Curls Curls!

When it comes to building sheer mass, there is no better exercise than the barbell cheat curl. I would start the movement with a barbell at thigh level, shoulder-width grip, and nudge it into motion with a slight “kick” from my body. I’d choose a weight that was too heavy for me to curl using strict form, but not so heavy that I had to rely solely on body English to get the weight from point A to point B. The idea behind cheat curls is to get the barbell past your sticking points and let your muscles get stressed fully at the points where they would normally find the exercise easy. Because you’re stronger during the negative phase of a lift, the heavier weight used for cheat curls also lets you work the biceps during the all-important downward half of the movement.

48
When Do You Start Feeling Tired? (Getting Lean)

In my experience this what exactly what happened to me. Typically the prep is "manageable" and you can get through the normalities and movements of every day living without feeling it too much. Once I my cardio got bumped to every day and cals were cut deeper, is when things became unsustainable and not realistic or desirable to maintain. I've become ok with letting my abs get a little blurry in the off season, provided I'm lean enough to look like I work out and for good health. If it they start getting too blurry I'll dial back and lose a few pounds until I'm back to what I feel is good off season conditioning, but after a prep you definitely become OK with not being shredded all the time, because you realize what it takes to get there and maintain it, and it's just not worth it (or healthy!)

49
Model Selena Weber Sports Barely There Bikini at Miami Beach

Model Selena Weber is red hot down in Miami beach as she prances around in her revealing bikini. Weber leaves little to the imagination with this swimsuit and were not complaining. Just like any other drop dead gorgeous model, Weber loves Miami judging by her twitter account . This model has had several shoots at Miami beach and we are here for each and every one of them.

50
Yoke Your Traps for the Ultimate Upper-Body

As long as you're  training upper  traps for that Dwayne Johnsonesque, yoked-out look, it’s a good idea to hit the other two portions of the trapezius muscles as well: the middle and lower traps. Not so familiar with those? They’re part of the back musculature and are involved in most pullup, pulldown, and rowing movements, but zeroing in on them via isolation exercises promotes balanced development that enhances posture and reduces injury risk.

51 19 style essentials every man needs for a long weekend trip
52 Protein Cycling
53 One simple trick for grilling asparagus
54 Programming by Reps/Rep Progression
55 Tip: How to Get Results with Chest Machines | T Nation
56 Arm Fix: Tri Again for Bigger Triceps
57 TEST BOOSTER by True GRIT at Bodybuilding.com - Best Prices on TEST BOOSTER!
58 5 things women want men to know about going gray
59 How a celebrity trainer inspires clients to stick with their training
60 Tip: Front Squat Bar Placement | T Nation
61 16 Nutritional Rules for a Full-Body Shred
62 5 Shoulder Training Lessons from Johnnie Jackson
63 Muscle & Fitness on Twitter
64 Dwayne Johnson on Twitter
65 ‘John Wick 3’ Is On The Horizon, And Keanu Reeves Is Ready
66 Shawn Ray
67 Yahya Abdul-Mateen 2 on Twitter
68 Geoff? on Twitter
69 Men's Fitness on Twitter
70 Slowly but Surely | Biolayne
71 6 Ways to Make Your Leg Workout Harder
72 9 reasons why you should practice yoga
73 Dorian Yates' 6 Rules for Building a Big Back Fast
74 SuperBroMovies on Twitter
75 Testosterone Nation
76 20-Rep Squat Training
77 Today's Workout 59: The weight-plate circuit to shred your shoulders and core
78 Watch: Reigning UFC Women’s Strawweight Champion Joanna Jedrzejczyk Talks About Her Last Fight & Future in the UFC
79 Angie Feliciano on Twitter
80 CJTaylor on Twitter
81 Mr. Olympia LLC on Twitter
82 The Chest Workout You'll Feel Till Next Week
83 The truth about cardio and muscle
84 Derek Akunne on Twitter
85 Roelly Winklaar's Pec Punisher Workout
86 Derek Akunne on Twitter
87 Layne Norton, PhD on Twitter
88 Muscle & Performance on Twitter
89 Derek Akunne on Twitter
90 Flex Lewis on Twitter
91 Shawn Ray
92 Kettlebell Killer Torching With Tabata
93 Gina michelle on Twitter
94 Diversify Your Workouts For Better Results
95 Pedro Miguel Arce on Twitter
96 10 workouts you can do with two dumbbells