Top Videos
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 …

Week 1 Day 2 - Hook Grip Raw Deadlift Training with VIDEO....

My hands hurt, my back hurts and I feel like I am dying. I guess I still know I am alive....

[View All Videos]

Top News
1
Big Plastic Muscles | T Nation

Now, even Justin will admit that he never set out to emulate Ken, but after 490 cosmetic procedures, his face looks more like a doll than a man. The body isn't naturally his either. His biceps, triceps, delts, pecs, abs, butt, and even lats are fake. You have to hand it to him though – no Synthol. Justin had real, custom made silicon implants installed, many of which were designed by him.

2
Today's Workout

Subscribe to Men's Fitness and get up to 80% OFF the newsstand price!

3
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

4
2017 IFBB Pittsburgh Pro Figure Finals

The confirmation round of scoring and awards at the Pittsburgh Pro.

5
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.'"

6
Big Plastic Muscles | T Nation

Now, even Justin will admit that he never set out to emulate Ken, but after 490 cosmetic procedures, his face looks more like a doll than a man. The body isn't naturally his either. His biceps, triceps, delts, pecs, abs, butt, and even lats are fake. You have to hand it to him though – no Synthol. Justin had real, custom made silicon implants installed, many of which were designed by him.

7
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.

8
Tip: Build Your Delts and Grip With One Move | T Nation

Once you've got the grip down, complete the lateral raise by bringing the plates up just below 90 degrees. Lower to about 10 degrees away from the hip rather than flopping the plates into your sides of your legs This range of motion will help you keep constant tension on the delts.

9 Shawn Ray

To see more from Shawn Ray on Facebook, log in or create an account.

10
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.

11 Shawn Ray

To see more from Shawn Ray on Facebook, log in or create an account.

12
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).

13
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com 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 Bodybuilding.com, 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.

14
The Effects of Eating Truckloads of Protein | T Nation

You could argue that this data is still short term. Most lifters are eating high protein for years to decades. What about 6 months into their high protein eating plan? What happens to their kidneys then? Dr. Jose Antonio again in 2016 published a one year study. Yep, one year. In terms of scientific research, that's a freaking eternity.

15 EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers

My last year as a personal trainer I averaged over 40 billable training hours a week and sometimes did over 60 hours a week. The tactics I used to get to that point are now the basis of our trainer development program.

16
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

17
Tip: Build Your Delts and Grip With One Move | T Nation

Once you've got the grip down, complete the lateral raise by bringing the plates up just below 90 degrees. Lower to about 10 degrees away from the hip rather than flopping the plates into your sides of your legs This range of motion will help you keep constant tension on the delts.

18
2017 IFBB Pittsburgh Pro Epic Guest Posing Experience

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

19
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.

20
The best dumbbell biceps workout

The workout starts with strict dumbbell curls. Since you’ll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. The drag curl follows—another movement that relies on precise form and prevents your shoulders or back from assisting. Later, you can loosen up, doing curls again but this time with intentional cheating. At this point, you’ll be tired and unable to execute reps with perfect technique anyway, so you’ll get a little help from your hips to power through your sticking point. Your biceps will still be working hard, and with most of your workout accomplished, all you need do now is top them off with blood to ensure the greatest growth.

21
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.

22 Kai Greene

To see more from Kai Greene on Facebook, log in or create an account.

23
Chris Pratt's fat-shredding workout for 'Guardians of the Galaxy Vol. 2'

He currently trains seven days a week, adding battle ropes and medicine ball work with CrossFit and Tabata HIIT. The 37-year-old actor, who's also currently training to complete a triathlon, says that a concentration on strength, condition, and flexibility—including sessions of vinyasa hot yoga—work well for him: "I try to balance those three things and figure out which I have the biggest deficit in, then put the work in there," he explains.

24
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.

25
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!

26
Tip: Make Protein Powder Ice Cream | T Nation

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

27
Shawn Ray Superstar Seminar Maui, Hawaii

* FREE Raffle Items: SHREDZ, Quest Nutrition, Muscular Development Magazine, T-Shirts, Contest Titckets, Gym Membership, Personal Training, CHIK Pro Product and more!!!!!

28
Tip: One Dumbbell, Full-Body Strength | T Nation

From a standing position, press a dumbbell overhead on only one side. Work to keep your spine tall and perpendicular to the ground. Don't allow the weight to pull your body toward it, and don't overcompensate by leaning away from the weight to gain leverage and stability. The shoulders and hips should stay fairly level to the ground as you press.

29
Tip: How To Do Every Rep of a Calf Exercise | T Nation

You need to attack the first two elements. So, do every rep in a way to increase the time under tension and get rid of the contribution of the stretch reflex so that the muscles do all the work.

30
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

31
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."

32
Charlotte McKinney Bares Some Serious Skin in Miami

The voluptuous model frolicked in the sand and surf on South Beach.

33
8 Techniques To Build Monster Quads

But by selectively doing partial squats—or machine hack squats—with heavy weight, in conjunction with full-range moves, you can emphasize your quads and build massive size. With partials, you limit your training to a range of motion over which you're particularly strong—above the so-called squat "sticking point"—so you can overload the weight. Pile on a weight that's about 30 percent more than you can do for the full range of motion and do these partial hacks for sets of just 6 reps.

34
Giancarlo G 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

35 Official Muscular Development Magazine

To see more from Official Muscular Development Magazine on Facebook, log in or create an account.

36
Arnold Schwarzenegger's Secret to Tree Trunk Legs

Arnold’s early training wasn’t sufficiently high in volume. “For many years, I did only five sets of squats when I really should have been doing eight…[and] I did not put enough weight on the leg-press machine,” he said. “Once I realized my mistakes and corrected them, my thighs began to grow thick and massive.” At his peak, Arnold did at least 20 working sets for legs and took each set except his warm-ups to failure. This high-volume approach helped him put on the size and build the strength (his best was a 400-pound squat for eight reps) that turned around a weak bodypart.

37
15 exercises to develop the best traps in the gym

How to do it:  Stand with your feet hip-width apart. Bend your hips back to lower your hands and grip the bar's handles in the middle. Your lower back should be flat. Inhale and engage your abs. Stick your chest out and look in front of you, not at the ground. Drive your heels into the floor as you begin lifting the bar. Stand up, squeezing your glutes as you lock out your hips.   Why it’s effective:  "If you’re looking for an all-in-one move that crushes your entire body while inducing hypertrophy in your traps and upper back, the hex bar deadlift is it," Seedman says. It's also safer than a typical deadlift. Rather than having the barbell loaded in front of your body, which puts you at a greater risk of hurting your lower back and spine, the hex bar fits around your body, placing the load to the sides of your torso. Better yet, this lets you lift heavier loads, complete broader rep ranges, and create high levels of tension and stretch throughout your upper back and traps.    Expert tip : When you lock your hips, be careful not to lean backward and hyperextend your lower back. Also make sure your back is flat as you bend your hips back and lower the bar, dropping it if necessary.

38
6 testosterone-boosting foods

A balanced diet will net you about 10mg of zinc each day, but the body only absorbs 2-3mg of it—putting you at risk for a deficiency. When the body senses drastically low zinc level, the pituitary gland limits the release of the luteinizing and follicle-stimulating hormones; they are responsible for triggering T production in the testes. In turn, that hormonal change throttles back on the amount of androgen-binding sites and free testosterone in the blood stream.

39
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.

40
The 10 best CrossFit workouts to improve your endurance

Start here with a baseline row. If you’re new to rowing, go for a 1k row. Record your time and after you’ve worked with an endurance program for a month, come back to the 1k row and see if you’re time has improved. If you’ve already been rowing, try the 5k row. Remember your pace will have to be a bit slower than with the 1k to avoid burning out.

41
4 Moves For Bigger Traps

Building big traps is a necessity for a symmetrically sculpted upper torso, and most guys usually give these muscles attention at the end of their shoulder workout . But to really build some shirt stretching traps, you've got to isolate this area with a variety of exercises that target the upper, middle and lower section of these muscles.

42
Build a Stronger Lower Body with The Rock's Leg Workout

Dwayne "The Rock" Johnson graced M&F 's cover once again in September, and we got a hold of his leg-crushing workout. If you're looking to add more size to your stems this lower-body blaster will push you to the limit for building more muscular legs.

43
10 Superfoods That Will Make You Fat

Bean and lentil-based pastas bump up the nutritional profile of your spaghetti tenfold, but unfortunately the calories don't magically disappear. Lentil-based pastas are rich in nutrients like folate—which may encourage greater weight loss—and thiamine, which works to convert carbohydrates into usable energy. These types of pastas also boast high amounts of fiber and protein per serving, which means they'll fill you up and keep you feeling fuller longer. However, just because they're plant-based and nutrient-dense, does not mean you can suddenly eat them with reckless abandon. Measure out your bean-based pastas just as you would regular varieties and mix in lots of fresh veggies to balance the meal out and keep your belly from bulging.

44
6 Simple Moves to Build a Bigger Chest

A thick, muscular chest strikes admiration in the hearts of men and garners prolonged, feminine stares at the pool. The bottom line is, a well-developed chest is the cornerstone to a powerful and rugged physique.Why is it then, with Mondays literally being international chest day at commercial gyms and so many guys so focused on training their pecs, that a big, strong, well-defined chest, outside of hardcore powerlifting and bodybuilding gyms, is like trying to find a needle in a haystack?Assuming volume and intensity are sufficient and nutrition is on point—it’s the exercise selection.Let’s take a look at six easy moves that target one of the most noticeable and the first muscle group to walk into a room—the chest! SEE ALSO: ARNOLD'S CLASSIC CHEST ROUTINE

45
Try The Landmine Deadlift For Perfect Reps

The path the bar follows in a landmine allows you to keep your spine more upright, so you don’t put shear forces on it that can cause injury—as in a classic barbell deadlift. It’s a great way to teach your body to hinge at the hips, too, rather than bending at your lower back, so it prepares you for safer deadlifting should you choose to do conventional deads later on.

46
Jay Cutler's Chest Workout for Massive Pecs

“I never got caught in heavy benching,” he says. “I could put five plates on and get a couple reps, but what’s the point? It’s not the best way to build muscle, but it is the best way to injure yourself. The ideal muscle-building range is eight to 10 reps. Somebody asks me every day how to get a bench up, and I’m an honest guy with an honest answer. “I say, ‘I don’t train for strength, so it doesn’t matter to me if I bench three plates or five.’ I might come in next week and do only three plates. I’m not here to put on a show. It’s all about building muscle. I just go with how my body reacts and that’s it. It’s instinctive training, which I think every good bodybuilder picks up on with time and experimenting.”

47
25 brutal workout finishers for rapid fat loss and muscle-building

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pull-up bar and leg press machine. You even managed to fit in a few rounds of high intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake and head on home. But wait, if you haven’t included a “finisher” - usually a brutal one to two set single-exercise or circuit protocol - you aren’t really finished with your workout.

48
6 Signs Your Arm Workout Sucks

Going too heavy creates sloppy form and often truncates the range of motion used in a specific movement. And short-arming an exercise creates modifications that can alter its intended focus. “When you’re standing on your tippy toes and using momentum to try to complete a rep you’re not under control,” Antoian says. “Instead, aim to use proper form and remain under control while achieving the full range of motion of the exercise. This will ensure that you’re recruiting every muscle fiber for that exercise.”

49
Animal Whey by Universal Nutrition at Bodybuilding.com - Best Prices on Animal Whey!

An impressive Supplement Facts box wouldn't be enough, however, it would have to live up to hype in the field—on the weight room floors of the most hardcore gyms in the world... In the shaker cups and blenders of the most committed lifters out there. It would have to mix with ease and taste great, making drinking multiple shakes per day a pleasure, not a painful chore. Because let's face it, if your protein powder tastes like shit, it is less likely you will drink it as much as needed to hit your daily macronutrient goals. Unacceptable. To be worthy of the Animal aegis, it would have to taste as good as it worked. And once again, in this regard, Animal WHEY is a triumph.

50
8 health benefits of having an orgasm

Sure, you can frantically wash your hands to fend off germs and cure colds with certain cocktails , but wouldn't you rather boost your immune system by having sex? The question's rhetorical. A study published in the journal Neuroimmunomodulation  actually did find that orgasms can activate parts of our immune ststem that help us get over colds faster. The researchers asked 11 male volunteers to masturbate until completion. Blood was drawn continuously throughout the process, which revealed orgasms increased the number of "killer" cells called leukocytes in the men. Want an extra immune boost? Initiate a makeout session with your lady. By swapping spit, you’ll introduce each other to different strains of bacteria (stay with us, it’s not that gross), which can help you tackle future infections. And after some time, you’ll form a similar mix of bacteria in your bodies so you’ll both be better equipped to tackle similar infections.

51 10 Reasons You're Not Building Muscle
52 Instagram post by Zach Even - Esh • May 8, 2017 at 8:35pm UTC
53 Legion of Blue on Twitter
54 6 Moves for Sick Lats
55 Big, Burly, Badass Biceps
56 Heath Evans on Twitter
57 The 15 best deodorants for men
58 6 Things You Should Never Do Before a Workout
59 The 20 Dumbest Things Ever Said by Bodybuilders
60 The Big 25
61 Shawn Ray
62 shawn ray on Twitter
63 Official Muscular Development Magazine
64 Bodybuilding.com on Twitter
65 The 3 Best Supplements To Speed Your Recovery
66 Dwayne Johnson on Twitter
67 The Modified 5x5 Squat Program | T Nation
68 Kai Greene on Twitter
69 RESULTS, NOT EXCUSES | Underground Strength Gym
70 Dwayne Johnson on Twitter
71 Tip: A Tougher, More Effective Way to Lunge | T Nation
72 Tip: Off-Bench Oblique Hold with Pulse | T Nation
73 Elitefts
74 Men's Fitness Wire on Twitter
75 Men's Fitness Wire on Twitter
76 Tip: Eat Flourless Chocolate Cake | T Nation
77 Baywatch Movie on Twitter
78 4 Ways to Become Better
79 T NATION on Twitter
80 Hollywood Reporter on Twitter
81 Shawn Ray
82 Shawn Ray
83 Kai Greene on Twitter
84 Jessie Pedaled Away 100 Pounds
85 Elizabeth Warren Watches, And Loves 'Ballers'
86 Instagram post by Shawn Ray • May 7, 2017 at 2:10pm UTC
87 Official Muscular Development Magazine
88 Hidetada Yamagishi IFBB Pro
89 Official Muscular Development Magazine
90 Simple But Brutal: The Workout Plan | T Nation
91 How trail running can transform your body
92 Shawn Ray
93 Shawn Ray
94 13 races to run if you're not into marathons