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CT Fletcher's 10 Commandments of Muscle Growth -

The MASSter, CT Fletcher himself, has arrived to deliver his 10 Commandments of Muscle Growth. Watch the videos and get ready to grow like crazy!

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Sagittarius Horoscope for Friday, May 29, 2015

Saturday, May 30, 2015 - Your life would be much simpler now if everyone around you would stop changing their minds. It seems as if others are telling you what they want one minute, and then saying something completely different the next. However, they would probably remain consistent if they actually knew what they wanted today. Luckily, you don't let fickle people get under your skin. Circumstances are in flux, so don't rely on anyone else for your answers; instead, striving to be your best self inspires those around you to do the same.

Jay Cutler on Twitter

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9 Tricks to Look Bigger Instantly

But there are also times when you want to look bigger right now. The reason and the occasion may be different for every guy—maybe you’re meeting up with an old flame and want to show her what she’s been missing, or maybe you’re taking photos at the beach to post on Facebook. Whatever the reason, the following nine tricks can help you look 5–10 pounds bigger... instantly.

Best Moves for Building Big, Nasty Traps

Take a look at any accomplished Olympic lifter and you will see the effect the clean has on the traps. The clean works the traps in a couple different ways; during the first pull you want a tight upper back. This is accomplished by squeezing your scapulae together. Scapular retraction is a great lower/mid trapezius exercise. In addition, during the second pull of the clean, a shrug motion is performed completing your full extension, working the upper part of the trapezius muscle. If cleans are not something you want to take the time to learn, start by doing high pulls.

Open Your Growth Window

One of the most crucial times of day for supporting muscle growth is immediately after workouts. When you finish training, you’ve damaged muscle tissue and you may have driven your body into a catabolic state where it breaks down muscle tissue to repair the muscles you’ve just trained. Your tank is likely on empty, too. But you don’t need food at this time. What you need is a range of fast-digesting carbs and amino acids that drive nutrients to your working muscles, protecting all of your muscles against breakdown. Here’s what you should take in as you’re walking out of the gym to get you back into a maximal anabolic state—before you go devour a clean whole-food meal.

Five Workouts That Build Muscle and Mass Fast

Your no-nonsense sessions to total-body strength and muscular size.

T NATION on Twitter

One of these is the best carby food for lifters. Guess which one. Most get it wrong. Answer: …

Legendary Workouts

Nine bodybuilding legends give their best tips and training routines.

Branch Warren on Twitter

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Improve Vascularity for an Impressive Look

Training for a pump can bring more blood flow to an area, which will make the veins in that body part more pronounced. Unfortunately, the effect is temporary. High rep, high volume training works better for bringing out vascularity. Lower rep, lower volume training has its place for building muscle but will do nothing to help you get a pump. Training for vascularity does not really exist. As stated earlier the only method to revealing your veins is to lower your body fat. Focus on training with progression and on building slabs of muscle. Being veiny doesn't really look appealing unless you have the muscle to back it up.

Enter Contest: Posing Like A Pro Posedown

Each of three (3) grand prize winners will receive a Labrada prize pack, valued at $250, consisting of a gym bag, Labrada supplements, t-shirt, cap, shaker and signed Lee Labrada 8 x 10 photo.

The Best Medicine Ball Workout

When you toss it, you teach your body to accelerate without braking itself for safety. Imagine a bench press done explosively—your shoulders must slow it down at the end of the range of motion or they risk getting torn out of their sockets by the speed. The ball allows your body to “let go” safely because, well, you actually let go. A med ball can also be used to create an unstable surface, such as by doing pushups on it. The dome shape forces you to stabilize your body more or risk taking a spill, and that means more activation of the abs.

20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

Get Big On a Budget

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

16 Most Powerful Foods in the 21-Day Shred Cookbook

Sure, we all eat ten tons of it on Thanksgiving, but have you really given turkey more thought? Loaded with B vitamins, potassium, iron, phosphorus, and zinc, turkey is a powerhouse in the protein department. One 3.5 oz serving (about the size of a deck of cards) of skinless turkey breast packs 30 grams of protein – and only 161 calories and 4 measly grams of fat. Also, switch up your chicken routine and opt for turkey when you need to catch up on some zzz’s – it contains tryptophan, an amino acid that triggers serotonin production for a restful sleep. 

Protein Shakedown

The world of protein options is expanding. No longer are gym goers looking to throw back a shake forced to choose from only milk or plant based proteins. Thanks to new technology, your post-workout beverage can now harnesses the power of animal proteins, giving you all vital nutrients of beef or chicken in a more easily digestible form without the hassle of cooking. We took a closer look at the science behind this new protein development and how it can help you start packing on slabs of muscle.

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The Art and Science of Dialing In Your Physique

But what does an early-1950s theory have to do with training? For starters, Maslow defined five levels of social need, starting with the base physiological need level, and progressing up with safety, belonging, esteem, and finishing at the top with self-actualization. Each level of the pyramid relies on the base built before it and takes a basic requirement, adds to it to include greater boundaries and obstacles, and then refines it before it reaches the pinnacle. Perhaps training for the perfect physique follows a similar path on your way to dialing up the complete package. There are some basic requirements. There are some basic needs. You have to build layer upon layer to reach the size and shape you want. And then you have to refine all of your hard work to reach the peak.

Carb Loading 101

Let's summarize some contest-prep guidelines for calories, protein, carbs, and fat : Total calories should not be reduced below that which produces one to two pounds of weight loss per week. Six weeks or so out from contest day, you’ll want to reduce weight loss to one pound per week to save muscle. Protein should range between 1–1½ grams per pound of body weight. Carbohydrates should stay as high as possible while keeping protein in the ideal range and still allowing one to two pounds of weight loss per week. Resist the temptation to cut carbs too low. Fat can make up the rest and should fall between 15–20% of total calories. If this is your first contest, give yourself a week for every two pounds you think you’ll need to lose.

Jay Cutler's Dynamic Leg Routine

Get results from Jay Cutler's "Grow 'Em & Show 'Em" leg routine.

The Fat-Loss Cardio-and-Weights Workout

The cardio then weights vs. weights then cardio debate is hotly debated. Recent research continues to examine the topic, but results have been a mixed bag—one study says loading order doesn’t matter in the long-term, while another says save aerobic training for after a lifting session. But when it comes to shedding fat, the latter school of thought may give you a leg up.

When Is a Burger Done?

Mark Rober, a former NASA engineer who hosts his own science and creativity channel on Youtube, teaches you to cook the best burger.

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).

Iron Maiden: Ana Delia Turns Up the Heat

I’m not a sleepwalker. I don’t stand up at night and start walking around the house or anything like that, but I do work out while I sleep at night. Let’s say if I’m really stressed out or I’m having a hard training week, you might catch me moving my feet as if I’m running. One time my husband caught me doing karate punches in the air while I was asleep. Another thing I’ve done ever since I was a child, if I’m sleeping with my face down, I curl my legs as if I’m doing leg curls.

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The Get Ripped Anywhere Outdoor Workout Series

Your body weight can be used to generate any number of training stimuli. Instead of going heavy with weights, you can use explosive, jumping movements to recruit fast-twitch muscle fibers. Rather than perform high reps, you can slow down the tempo you move at, forcing your muscles to stabilize you for an endurance challenge. Finally, you can do a circuit of body-weight moves just as easily as you can do the machine circuit in your gym, but using your whole body and burning more calories as a result.

Strength Training for Marathon Runners

With the start of marathon training or distance running events, many guys ditch the weights in favor of additional miles on the road. While the added mileage might be beneficial for increasing endurance, it might actually lead to extra injuries. The pounding from running puts an immense strain on the body. If the muscles aren't prepared to handle the load, stress gets absorbed elsewhere including bones and connective tissue. Over time, overuse injuries including shin splints, stress fractures, and "runner's knee" can force even the most dedicated of runners to miss their target marathon.

The Key to a Bigger, Better Bench Press

To perform a Spoto press, set-up like you normally would for a bench press. Remember to get tight in your set-up. Now lift off the bar and lower it under control until the bar is 1-2” off your chest. Pause at this position for a second or two and then press the weight up. This ensures you will remain tight in your upper back and chest throughout the whole movement. Because of the increased time under tension, don’t expect to be able to lift your max weight. But keep them heavy and in the lower rep range (2-4 reps per set).

45-Minute Strength & Size Leg Workout for Monster Wheels

Many people approach the kettlebell swing from a knee-dominant perspective. I believe it should be a hip-dominant movement. When done correctly, you use the same hip hinge technique that you would during a deadlift. This is why KB high swings are a great finisher for a quick and powerful workout. It not only ties together all your previous leg work, but it also requires full body activation, including a spike in heart rate. Finishing with this kind of intensity completes the layers of energy output you need to naturally stimulate and spike the release of favorable hormones that will help you build muscle and recover better.

8 Fat-Burning Water Sports That Will Torch Calories All-Summer Long

The wonderful thing about summer is you don’t have to hole up in the gym in order to get a solid workout. And it's also not just about running and cycling —you can grab your buddies, pile in your car, and head to the ocean (or lake) for a day’s worth of fat-burning fun. This infographic from NowSourcing , an infographic Design Agency, and Backyard Ocean  details how many calories a 150-pound man can burn in 60 minutes, plus the health and fitness benefits unique to each water sport. Swimming, for instance, burns 714 calories, lowers cholesterol, and works both your upper and lower body. Did you know water jogging burns 476 calories? Or that water polo torches 660? Read on to find out how other water sports like surfing and kayaking stack up—you may be surprised.

“Why Wait?”: It’s time to become the person you were always meant to be

“Why Wait?”: It’s time to become the person you were always meant to be

When Should I Change My Workouts

If your routine is still getting you measurable results, then stick with it. “The general rule is that if performance drops on some level or you have a general lack of motivation—it’s time to change it up,” says Garcia. For example, if you're running a mile every day, you'll probably get better and better for about two weeks. Then, simply because you're doing the same thing over and over, you'll plateau or see a decrease in performance. "There isn't a lot of science to explain why or how we plateau despite consistenty," says Garcia, but the sure sign that it is time to change things up is when —for whatever reason—your performance plateaus or decreases.

Fifteen Simple Strategies for Kicking Stress

When stress strikes, it’s hard to rationalize a way out of the hole it feels like you’re buried in. The best you can do is prepare in advance so that when you are in over your head, whether it’s from work, relationships, finances, or just a stalled subway car, you know exactly what to do to crawl out of that dark hole. To help you nail down a stress survival plan, we booked some time with three of the best stress doctors out there, who shared these 15 quick-hits for getting out of a maddening situation.

Triple H Dishes Up Triple Serving

According to this recent tweet from Triple H, "Growing ain't easy!" But that's certainly not going to stop the WWE Superstar from maintaining his strong, monstrous physique. And while the growing (lean muscle) part may be hard, the formula is simple; Work your ass off in the gym and get your fill of healthy, muscle-building foods .

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9 Best Exercises You're Not Doing

Sometimes the best exercise is the one you’re not doing. And why, exactly, is such a great move not part of your training? Probably one of two reasons: a) you don’t know it exists, or b) it’s so challenging that you’d rather skip it and do something easier.

Biotest on Twitter

Got 28 days? Then you have time to get lean and kill bad dietary habits. Free ebook:

Foods With Potassium: 5 Nutrient-Rich Dishes

Got muscle cramps? Stock up on these high-potassium foods to help you up your intake of this essential mineral.

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).

Take Your Medicine

Most badass athletes (read: boxers, MMA guys, hockey players) use medicine balls in their training to improve kinetic chain movement, increase total body and core strength, and develop quicker reflexes. Come to the badass side yourself with this intense medicine ball workout. Use the tip to help you choose an appropriate size ball and only rest long enough between sets to catch your breath. At the end you should be sweaty, shaking and spent. Welcome to the world of badass. Wall Ball Muscles worked: Quads, glutes, shoulders, biceps, core Suggested ball weight: Medium to heavy Setup: Stand about two feet in front of a large, empty wall and select a spot about 10–12 feet above you to use as a target. Grip the ball with both hands at your chest, and stand facing the wall with your feet shoulder-width apart. Move: Squat down low, then extend your legs quickly to explode upward. Extend your arms and throw the medicine ball up to hit your target. Catch it as it rebounds and returns to earth; absorb the impact by squatting down underneath its weight.


Warnings: Not for use of by those with pre-existing medical conditions or taking any medications, those under the age of 18, or women that are contemplating pregnancy, pregnant, nursing or those that are caffeine, niacin, or beta-alanine sensitive. Consult your physician prior to using this product if you are taking any prescription or over-the-counter medication or supplements. Do not use this product if you are at risk or are being treated for any medical condition including, but not limited to: high or low blood pressure; cardiac arrhythmia; stroke; heart, liver, kidney or thyroid disease; seizure disorder; psychiatric disease; diabetes; difficulty urinating due to prostate enlargement or if you are taking a MAO inhibitor. Discontinue use and consult your healthcare professional if you experience any adverse reaction to this product. Keep out of reach of all children. Do not exceed recommended serving size or suggested use for any reason.

Mat Fraser Gears Up For the 2015 CrossFit Games

The runner up in the 2014 CrossFit Games and 2014 CrossFit Rookie of the Year, Mathew Fraser is the favorite to win it all in 2015. Fraser has only been doing CrossFit for two and half years and he’s already skyrocketed in the sport. He was the top performing athlete in this year’s East Regional and is working towards starting a new era in CrossFit since four-time Games champion Rich Froning announced his retirement last year.

7 Squat Variations to Build Muscular Legs

You know that the humble squat is one of the best exercises there is for shoring up lower body strength—and you're probably already working them into your fitness routine pretty regularly. Good for you. Outside of building muscle, squats can amp up Human Growth Hormone  production, improve your flexibility, reduce your risk for injury in your other athletic endeavors like running , and more (just check out 7 Reasons to Never Neglect Squats !)   But, while most of us do the traditional back and front squat , there are several other variations on the classic move you'd be remiss to forget. Whether your goal is to get shredded, stay in shape, or simply to feel (and look) good, you should be switching up your squat variations regularly, says New York City-based personal trainer Nick Rodocoy . Here are the top seven squat variations that will help you to build a rock solid physique.

6 Reasons Why You’re Not Seeing Results

Have you exhausted numerous diets and workouts and still feel like you're failing to get the results you want? You may have achieved short-term goals, but have been unable to sustain your gains over the long haul. The truth is, you’re not alone. Most individuals stumble a few times before they find their training groove.

Primary Back Workout

The following details my primary back workout from Wednesday morning at Kirkland Gold’s Gym.  I trained alone.  The workout was designed by my coach – John Meadows.

Be Part of the Revolution

We are conducting an open call, searching for people like you, who are looking for a change and who want to tackle their next fitness goal. Tell us a little about yourself by submitting your information below. We've gathered an expert panel of trainers, editors and fitness personalities to scour the entries and select three motivating and inspirational stories of fitness fanatics looking to take on a new challenge -- appearing in our upcoming workout series, the 60 Day Revolution.

The Rock is on top of shaky 'San Andreas' world

The Rock is on top of shaky 'San Andreas' world With 'Furious 7,' 'San Andreas' and HBO's 'Ballers,' Dwayne "The Rock" Johnson's career is on solid footing. Check out this story on

The No-Squat Leg Workout

After completing the workout, do full body static stretching, spending 1-2 minutes on each bodypart with extra time spent on trouble areas like tight hips and upper back. If possible, drink a protein shake with simple carbs at this time too, if not shortly after, to promote proper muscle recovery.

6 Protein Powder Combo Shakes to Rock Your Tastebuds

Go beyond chocolate and vanilla with these delicious five-minute blender-ready recipes that’ll change the way you look at protein shakes.

MusclePharm And Nutriforce Present The 2015 Fitness Expo -

Jamie Middleton (Eason) is one of the most recognized faces in the fitness industry. She holds several fitness titles, most notably Hard-body Entertainment's World's Fittest Model, and has been featured as a writer and a model in hundreds of thousands of magazine layouts. Jamie has a bachelor's degree in Communication; is the official female spokesperson for, Gold's Gym Fitness Institute Expert and is a syndicated writer and columnist for numerous websites and magazines. As creator of the popular LiveFit Trainer and her own Labrada Lean Body For Her Signature Supplement Series, Jamie has helped hundreds of thousands of people reach their fitness goals.

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