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How to Turn Your Struggles Into STRENGTH | Mike "The Machine" Bruce • Zach Even-Esh

STRONG Life Podcast episode 119 with Mike The Machine Bruce. If there has been a podcast that ever made you realize how being STRONG in mind, body & LIFE can help you CHANGE your life, THIS is the episode. Mike and I have been friends for a long time and his story of struggle through …

Mike Hildebrandt's Superset Arm Workout

Mike Hildebrandt's superset combos will blow up your arms fast! By working biceps while you rest the triceps, you'll maximize workout efficiency and get a major pump going.

Clea Trained Her Way Through Chemo

Despite finding out she had cancer in her bone marrow, lymph nodes, and spleen, Clea Sackville refused to be beaten. Once she had a diagnosis, she made a plan and went full-steam ahead.

Podcast Episode 17: Kris Gethin - Meet the Man of Iron

You may know Kris Gethin the bodybuilder, but Kris Gethin the ultra-endurance athlete? That's a new one. But not only is the master of pain training to do an Ironman triathlon, he's doing it in a fraction of the time that athletes usually take. In this episode, Kris talks with us about what will surely be a wild ride.

Life After Bodybuilding - Shawn Ray Unleashed Ep. 26

In Episode 26 of Shawn Ray Unleashed, Shawn goes into detail about life after bodybuilding and what the benefits/changes have been.

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Top News
5 Worst Foods You Can Eat Before Bedtime

Avoid late-night dietary disasters that can ruin your physique and even your sleep. Here are the 5 worst offenders, and 5 great alternatives for when you've got the munchies.

Whole Eggs vs. Egg Whites

When you’re seeking protein and nutrients on a low-carb diet, choose whole eggs over egg whites. Whole eggs are still a very low-calorie food, despite the fact that they contain more calories from fat than they do from protein. Keep in mind that dietary fats slow protein absorption, allowing it to stay with you for longer. Whole eggs also have a better amino acid profile to help support bodybuilding results. When your goal is to get in protein quickly, choose egg whites, but at all other times of day go with whole eggs, or mix whole eggs with egg whites to provide a broader range of nutrients. - FLEX

Tip: A New Kind of Food Log | T Nation

Then there's something we'll call the grid effect. "When you only have one data point for a pizza or donut, it's easy to rationalize that away as a special occasion," said senior author Sean Munson. "But when you see a whole tiled grid of them, you have to say to yourself, 'Wait, I don't actually have that many special days.'"

The Top 10 Weighted Carry Exercises | T Nation

Carries should be programmed and cycled to target different planes of motion for the core and joints. You should vary the equipment, weight, duration, grip, and loading style. Four to six sets of carries a week is enough to transfer well to overall strength and resilience in the weight room or on the field. Here are the best types of carries to use, and how and when to use them.

The 3 Best Supplements To Speed Your Recovery

Training hard in the gym can lead to bigger, stronger muscles, but can also leave you feeling wrecked. With the right supplementation, you can minimize soreness, move ahead to your next workout, and maybe even burn a little extra fat!

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

7 Shawn Ray

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8 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

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

Tip: The Colbert Full-Body Workout Plan | T Nation

Colbert was adamant about full-body training and said he never trained productively any other way. In Colbert's time, the norm was 3 sets per body part. Many bodybuilders back then believed that doing more than 3 sets would make their muscles shrink. Nevertheless, Colbert went against the grain, started doing 6 sets per body part, and the rest is history.

The Big 25

Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.

Today's Workout

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Tip: Eat Flourless Chocolate Cake | T Nation

A high protein, no-sugar-added dessert that'll fire up the gain train and kill your cravings for junky desserts. Get the recipe here.

Tip: This Stuff Ends Achy Knees | T Nation

However, a recent study conducted by Indian scientists tested the real-world effects of curcumin on knee pain. They recruited 331 people, all of who had osteoarthritis in their knees, and put them on either 1200 mg. of ibuprofen or 1500 mg. of turmeric. Each subject filled out a questionnaire on multiple occasions during a 4-week period to measure his or her knee pain (the Western Ontario and McMaster Universities Osteoarthritis Index).

The 20 Dumbest Things Ever Said by Bodybuilders

Oh, boy! We’ve all done this at some point, myself included. But thankfully I know better now. As much as it would be nice to work my lower biceps or lengthen my biceps, preacher curls do not do this, and neither do any other exercises. They may overload the lower portion of the strength curve, thereby making you stronger in that part of the range, giving you the misperception that you’re lengthening your biceps. In reality, you’re just getting overall thickness in your biceps.

The Food That Really Made America Fat | T Nation

We're currently experiencing another long-term boom in corn production and as a result, cheap corn prices. Consider that in 1930, America was producing 1.7 billion bushels a year, but in the year 2016 we produced roughly 15 billion bushels. While most of it's not being distilled as it was back in the 19th century, it is being turned into products that, in the long run, are just as devastating as grain alcohol.

Tip: Take This to Prevent Sun Damage | T Nation

Any more than that likely causes some degree of skin damage. Of course, exposing yourself to the sun for only 10 to 30 minutes is a lifestyle more suited to nuns, monks, and mole people. If you don't fall into one of those categories, you likely need to give yourself a little skin insurance.

18 Official Muscular Development Magazine

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(DHT) via the enzyme 5-alpha reductase in the prostate, hair follicle and many regions of the brain. DHT is many times (roughly five to 10 times) more potent as an ANDROGEN (not an anabolic) than testosterone. This results in sex hormone-sensitive tissues exhibiting pathologic changes when testosterone is elevated, such as during an anabolic cycle, including the use of testosterone esters or androgenic AAS (e.g., Dianabol). Nandrolone is actually a more androgenic AAS than testosterone, but when converted by the 5-alpha reductase enzyme in the relevant tissues, it converts into

Tip: Do Pull-Ups Anywhere Like This | T Nation

If you travel a lot, you know that it isn't easy to find a gym. If you're lucky, the hotel you're staying at has a gym, but you'll have to be real lucky for that gym to be equipped with a pull-up bar. But there's still a way you can do pull ups. All you need is a door and a couple of towels.

Tip: Protect Your Wrists from Lifting Injuries | T Nation

These stretches will help you to create range of motion in your wrist flexion and extension by using the floor as assistance. If you have tons of wrist extension and zero flexion, your wrists aren't balanced, and your elbows are going to get pissed off in the long-term.

Tip: Make Protein Powder Ice Cream | T Nation

High protein, super clean, no added sugar, and holy-crap delicious. Get the easy recipe here.

Instagram post by 💣Bkbeast • May 4, 2017 at 11:24am UTC

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.

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Best Fruits for Bodybuilding

The best time to eat fruit is immediately upon waking. While you sleep, your liver burns up its glycogen to supply needed glucose to the brain during your nightly fast. When liver glycogen levels begin to dip a signal is sent to the brain to start breaking down muscle protein to convert amino acids into glucose for the brain. When you wake in the morning you are a muscle-burning machine. At this time of day you will not have to worry about fructose being converted to fat, so eat up. The fructose will be put to good use for restocking the liver glycogen levels and switching off the signal to burn muscle protein.

Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load - you start with a heavy weight and stick with it for the whole set. To refresh, here's how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you'll have done 8-11 reps with a weight with which you could normally do only six. These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you'll have the best of both worlds: size and definition.

Will's No-Frills Contest Prep Thread

I used to do some stairs at the beginning of my prep, but I feel like the cons outweigh the pros as you get deeper into the prep. Daily cardio, posing practice, leg training, the stairs wreck the legs even more, joints and lower back, at least they do for me. Once I'm deeper into the prep I do all my cardio on the elliptical. I usually don't use the arms, but it's there if my legs are completely wrecked, I can use the arms to take over some more of the load. Full body resistance and none of the impact, a great way to get the cardio in without taxing yourself more than necessary. Maybe give it a go!

6 Weeks to Great Abs | T Nation

After doing anti-rotation movements, you'll program strength-building exercises. They're a much a better way to get a six pack than starving yourself. Build brutally strong abs with high-tension exercises that also build total body strength and power. These big lifts are the backbone of all good programs. You'll perform a steady dose of the following:

30 on Twitter

How many total BCAAs are in a 30 serving bottle of @Scivation Xtend GO?

5 tequila and mezcal cocktails to celebrate Cinco de Mayo

Put the Coronas and cheap margaritas to the side, because you're going to take this year's Cinco de Mayo festivities up a notch with these innovative cocktails.

32 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

Sagittarius Horoscope for Wednesday, May 3, 2017

Wednesday, May 3, 2017 - A major breakthrough in your communication may be showier than productive. Clever Mercury turns direct in your 5th House of Self-Expression, prompting you to speak your truth, even if it's an irrelevant one. Nevertheless, your brilliant repartee won't likely improve on Einstein's "E=mc2", nor will you single-handedly resolve the world's hunger problem. You're still one person among eight billion and there's only so much you can do at once. Gandhi said, "Whatever you do will be insignificant, but it is very important that you do it."

Tip: Can't Do This? Then Hold Off on Bench Presses | T Nation

You'll plateau if your weak point on the bench press is posterior shoulder and pillar stability. If you can't stabilize the shoulders, you can't press maximal weights off your chest. That's why the push-up test can diagnose stability deficits. Pass it before you hit the bench and you'll have a foundation that'll actually yield results.

2017 IFBB Pittsburgh Pro Figure Call Out Report

Find out which competitors are fighting for the top spots!

Men's Fitness on Twitter

Try the 30-day pre-cut strength plan with these five muscle-building workouts from Men’s Fitness and get ready for spring.

The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

The Killer Kettlebell Workout to Lose Weight and Get the Perfect Body

What is My Estimated Body Fat?

I'm actually in a similar position to you, and only around 10 lbs heavier. All I'm doing to let my body readjust is slowly up my calories (100 cal/day every six to 12 weeks depending on how I go) within my LBM maintenance window until I reach the top end. Let's say you're around 12 per cent bodyfat; that puts your LBM around 154 lbs. Your maintenance window at that LBM is between 2150-2600 cal/day. What I'd do in your position is slowly increase increase your calories until you hit the top of that window. By that time your body should have adjusted to being leaner. How you split your macros is up to you. I'm keeping my split much the same as I used while I was cutting down, just with a little more protein.

15 best and worst wireless workout headphones of spring 2017

The quick and dirty: The Urbanears Stadion in-ear Bluetooth headphones give you the ease of going wireless in a unique-looking package. Soft, stretchy coils make up the "wire" connecting the two ear pieces. And while the Stadion may not be the most stylish earbuds around—at least in our opinion—they do solve the problem of having excess wire hitting your neck or having to clip anything in place. The control panel sits at the back of your neck, so switching songs or changing volume is a bit cumbersome, but because it's not at the front, it won't yank the earbuds out. And the buttons are largely defined so you can actually tell what you're pressing. You'll get seven hours of play time on a single charge. And if you like to work out at night, there are reflective details to keep you visible.

8 Mass Ingredients

For most bodybuilders, pushing through punishing workouts day in and day out is actually the easier part of their regimen. Much harder is sticking with a diet that maintains an anabolic state — that is, building muscle — for the 22 or 23 hours a day when our bodies are desperately trying to recuperate between workouts. Luckily, nutrition need not be akin to rocket science. This simple checklist runs down eight top foods for mass building.

2017 IFBB Pittsburgh Pro Epic Guest Posing Experience

Phil Heath, Dexter Jackson, Big Ramy, Roelly Winklaar, Dallas McCarver, & Sergio Oliva Jr!

2 super-effective cardio workout finishers to melt belly fat

What's more, finishers add volume to your training sessions (rep ranges are usually pretty high) and test your mental toughness. You're challenged to push past fatigue. Add these two cardio finishers to your program. They'll have you crawling out of the gym, feeling like nothing you've ever experienced, knowing you gave your all.

10 healthy foods we love to hate

Learn to like it: Not all fish has that fishy-taste. Try halibut, tilapia, mahi-mahi, or throw a tuna steak on the grill instead of a burger. Stuffed flounder will taste like whatever you stuff it with. You can even start with something as small as a couple anchovies in your Caesar salad. And there's the whole world of shellfish and mollusks, too. Buy some tempura batter mix and it's easy to make lightly breaded fish that go great with potatoes or in tacos.

How compression shorts can hurt your junk

Whether or not you think they improve performance, you should be wary of the health drawbacks linked to skin-tight athleticwear.

Tip: Master Push-Ups With Frankenstein Holds | T Nation

If you don't have a good coach around and don't learn well visually, you can perfect your technique using proprioceptive or "sensory" feedback. First, you want to make sure that you remove your bodyweight from the equation. The amount of resistance provided by your body can interfere with your kinesthetic awareness of where all of your joints are and where they need to be.

Skincare 101: do’s and don’ts for better skin

A splash of cold water does more than wake you up. A good cleanse helps slough away dead skin cells that stick together and make your face look dull. Use a wash with glycolic acid, both in the morning and before bed, advises Sobel. For a deeper clean that also stimulates the growth of new skin cells, wash with an exfoliating scrub once or twice a week. Just don’t overdo it—cut back if skin starts to get red or irritated.

The Pitfalls of Digital Training

If the trainer can't get results using every form of communication in the physical world, how can they ever do it when most of these are taken away in the digital world?

Eating for abs: The beach-body diet handbook

Remember that the fats in your diet will come mainly by way of your protein foods, but you can have fattier fare such as avocados, nuts, nut butter, and cooking oils such as olive and coconut to make up the rest. Your carbohydrates should come mainly from white rice, potatoes, and sweet potatoes. Why white rice over brown? The brown stuff contains compounds that can block the absorption of nutrients. “White rice has had its hull removed,” says Miyaki, “leaving only the starch, which is all your body needs to replenish the glucose stores that fuel your training.” It’s true that brown rice packs more vitamins and minerals, but that’s what vegetables are for. Your intake of green veggies should be high—there’s no limit on how many you’re allowed.

5 muscle-building moves you've never tried

In the weight room, it’s easy to get accustomed to the same old routine. Even in the search for variety, most guys rely on mixing around their go-to moves or substitute for some variation. But the truth is, to shock your muscles into bigger, better development and scare plateaus away, you've got to introduce your body to exercises its not used to seeing and feeling. Here are 5 you've probably never used, but should.

The Big Rock

The super-heavyweight won the 2014 IFBB French Championships and placed ninth at the 2014 Arnold Amateur Europe. In 2015, Aste looks to make an impact on the American bodybuilding scene. “My first U.S. contest will certainly be in the NPC during the summer,” says Aste. “My goals in bodybuilding are to get my pro card, participate in the Mr. Olympia, and have a long career.”

51 Top 10 Squat Mistakes
52 Charlotte McKinney Bares Some Serious Skin in Miami
53 The Complete Arnold: Biceps
54 | Educating & Outfitting Athletes, Coaches and Trainers
55 6 Moves for Sick Lats
56 Shawn Ray
57 Shawn Ray
58 10 Rules to Control Your Appetite
59 shawn ray on Twitter
60 Official Muscular Development Magazine
61 on Twitter
62 Making Volcano Traps Erupt
63 Tip: The Goblet Squat Test | T Nation
64 5 Reasons Your Pullups Suck
65 4 Things Being A Mom Has Taught Me About Fitness
66 Eight Ways to Salvage a Bad Workout
67 Top 10 Cutting Supplements for 2017
68 The Good, Bad and Ugly When Training With a Bad Back
69 Sculpt Sexy, Shapely Arms For Spring!
70 The 10 Do's And Don'ts Of Mobility
71 Whey Or Casein For Muscle?
72 Flex Comics Volume 2
73 Shredding Strategies
74 Explosive Muscle Growth
75 4 Ways to Become Better
76 Instagram post by Flex Wheeler • May 8, 2017 at 2:43am UTC
77 Legion of Blue on Twitter
78 Chest Workout
79 6 Weeks to Great Abs | T Nation
80 T NATION on Twitter
81 Hollywood Reporter on Twitter
82 Instagram post by Ronnie Coleman • May 7, 2017 at 11:06pm UTC
83 Shawn Ray
84 Shawn Ray
85 Kai Greene on Twitter
86 Burrard Str. Bullies on Twitter
87 Jessie Pedaled Away 100 Pounds
88 Elizabeth Warren Watches, And Loves 'Ballers'
89 Joe Louvaris on Twitter
90 Instagram post by Shawn Ray • May 7, 2017 at 2:10pm UTC
91 Instagram post by James Smith • May 7, 2017 at 12:21pm UTC
92 Official Muscular Development Magazine
93 Hidetada Yamagishi IFBB Pro