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Dynamik Muscle | Kai Greene

Dynamik Muscle & SLMF have joined together to bring my brand "our brand" straight to Mexico...

The 6 Best Lat Exercises You're Not Doing

Haven't felt your lats for a while? You will after trying these novel variations of staple back-building movements like the pull-down, pull-up, and row!

BUILT for the BEACH: Get That 'WTF?!' Body

The reboot of the original BUILT for the BEACH workout program is now available at mensfitness.com/b4b. It includes video demonstrations and new workouts.

Top 6 Bodybuilding Posing Routines - Arnold Classic Africa 2016

See the posing routines of Dexter Jackson, Roelly Winklaar, Lionel Beyeke, Victor Martinez, Fred Smalls & Michael Kefalianos at the 2016 Arnold Classic South Africa.

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Top News
1
Sagittarius Horoscope for Friday, May 20, 2016

Friday, May 20, 2016 - You may be overly sensitive to the cosmic tides these days; progress is too slow for your taste now that Mars and Saturn are backpedaling in your sign. However, the emphasis could be on someone else while the Gemini Sun sheds light on your 7th House of Partnerships, setting up a dilemma between your internal and external worlds. Consider ways to express your own needs while still honoring the most significant relationships in your life. Being true to yourself doesn't mean that you must ignore everyone else.

2
The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

3
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.

4
6 Testosterone Boosting Foods

Get back to building muscle and burning fat with these t-boosting power foods.

5
Thrash-Your-Guns Arm Routine

Usually, drop sets are done wrong. You don’t have to drop half the weight to do a drop set properly. It was proven that decreasing the weight by as little as 5-10% is the ideal drop and still respects your repetition range. For example, do tricep pressdowns with 100 lbs. for 10 reps, drop it to 90-95 lbs., and you’ll be able to crank out another clean 8 to 10 reps.

6
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.

7
Build a Better Muscle-Building Burger

Don't destroy your macros at the next cookout, stick with the lean cuts or go veggie.

8
7 Tips for Sharp Abs

Training abs is easy. Training them right, and supporting their development... not so much.

9
T NATION 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

10
7 Reasons to Get Fit in Your 20s

A perk to being lean, fit, and muscular in your 20s is that it certainly won’t hurt your odds in the romance department. But believe it or not, there are more important reasons to hit the gym and get in shape while you’re young. To highlight a handful of them we spoke with certified personal trainer John Rowley.

11
The 8 Worst Things a Beginner Can Do in the Gym

While bodybuilding is not as complex as rocket science or brain surgery, the process of building muscle, gaining strength and losing fat still takes a tremendous amount of knowledge, as well as hard work. It is vital that beginners have the right information from the start so that their journey with exercise provides maximum results, without injury, distress or too much time wasted. Although your program will evolve as time passes, much of what you learn, and put to use from the start, will create a solid foundation that will serve you throughout all of your years in the gym.

12
H.U.G.E. Gym Class: Cardio

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

13
The Arm Alphabet

Class is in session. The subject is everyone’s favorite: arms. The teacher is Roelly Winklaar, fresh of a breakout year and owner of arguably the two best arms in the world. Anyone who wants to debate his arm superiority, raise your hand and wait to be called on. (We see you, Phil Heath.) Now, take careful notes as our teacher explains his arm alphabet. With a few digressions as the lecture progresses, these are the tenets of Winklaar’s bi and tri construction from A to Z.

14
Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

15
6 Best Shoulder-Saving Exercises

Thankfully, most shoulder issues are preventable. Unfortunately, most people would rather drive cross country with ABBAs greatest hits on loop than attempt a prehab exercise. Perhaps you are a “bench press every day” outlier with shoulders that would make a Cirque du Soleil performer envious. For the rest of us, chances are some prehab and soft tissue work would serve your shoulders well.

16
T NATION 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
8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

18
The Science Of Sugar And Fat Loss

Further, in the last few years, popular documentaries claim that sugar is toxic and can contribute to health ailments. This one bugs me, because anything can be a toxin—it's the dosage that makes it poison. It would take a dose of 450 grams of sucrose to kill the average person. By comparison, a lethal dose of vitamin C is around one-third that dose, and a lethal dose of alcohol about one-fourth. So could sugar be toxic? In theory, yes—but you'd have to try pretty hard.

19
Cutler's Quad Quiz

Not only is he propelled through life on two of the world’s widest wheels, but he has also analyzed how to train, rest and diet to make those legs bigger and better. Do you know what he knows? Jay Cutler is featured frequently in these pages, so you may feel you know all there is to know about his training. OK, hotshot, prove it. Grab a number-two pencil and take the Cutler quad quiz. No cheating (Cutler advocates strict form) and no talking (Cutler believes results should speak for themselves). Those who score a perfect 10 are Cutler quad experts. All others should commit the answers to memory and march to the nearest squat rack.

20 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1059/Barbell_Basics_The_Back_Squat.aspx

It’s been said that if you don’t have the squat in your program, you don’t have a program. No other single exercise works as many major muscle groups as effectively. The squat is unparalleled for increasing muscle size, thus raising the metabolic rate and making your body a fat-burning machine. It also helps prevent and rehabilitate knee injuries and builds the foundation of great speed and jumping ability. What most new trainees don’t realize is that there is more than one way to perform this great exercise, each with their own advantages. Here are 10 variations for you to try:

21
T NATION 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

22
T NATION 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

23
Built for the Beach Version 2.0: Five Muscle-Building and Fat-Loss Workouts to Expose Your Abs

You're going to start the program with the most hated (or loved) bodypart—legs. Why? Because leg day is tough, it's going to take a lot out of you—so let's get that out of the way early. We'll also make sure to put some serious focus on the abs. We've created TWO options of abs workouts that you'll add to three of the five workouts. We're also going to couple up chest and back—two more big body parts to crank up the demands. It will also leave you with one hell of a pump. You'll finish the week off with one of TWO options for something called the "Full Body Flush." It's exactly what it sounds like. You'll be drenched when you're done. And exhausted.

24
T NATION on Twitter

@T_Nation Just FYI...the "continue reading" feature is not a good addition. Especially when it doesn't work on tablets and phones.

25
50 of the Healthiest Recipes Known to Man

So what makes a dish healthy? It includes several important food groups that work together to build muscle and keep you lean. These include fruits, vegetables, whole grains, low or nonfat dairy, lean protein, nuts and seeds, and healthy fats. Usually no one meal can include each food group, but aim for at least 3 in each meal.

26
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

27
T NATION 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
T NATION on Twitter

This is the landmine barbell setup. Here's how to use it for lateral raises: https://www.t-nation.com/training/tip-do-landmine-lateral-raises … pic.twitter.com/QZUJiJm2Ud

29
Flex Lewis | The Welsh Dragon

IFBB Pro Flex Lewis presents 60 Seconds with Flex with special guest Y3T founder and coach Neil Hill with IFBB Pro Dallas McCarver. Today's tip is Twisting Lat Pull Downs for building mass and detail, especially pre-contest training. Using proper form twist the torso, keeping the core tight while angling the bar to work each side of the back separately. [Read More]

30
T NATION 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
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

32
7 Curls for Bigger Biceps

To develop an impressive set of biceps you need to target the muscles from every angle. That’s right, we said muscles. The biceps brachii (long and short heads), as well as the medial head and brachioradialis (forearm) must all receive some (tough and exhausting) love in order for you to achieve attention-grabbing guns. How do you do that? With proper exercise selection and rotation, and consistently altering things like rep speed, weights used, and sets completed.

33
T NATION on Twitter

Elbow pain? Do pull-ups from rings if you have them. If you don't, use this grip: https://www.t-nation.com/training/tip-do-pull-ups-without-elbow-pain … pic.twitter.com/cnw9RT4Ky9

34
T NATION on Twitter

Are you squatting TOO low? Or should you be squatting lower? Do this test to find out: https://www.t-nation.com/training/tip-find-your-perfect-squat-depth … pic.twitter.com/dhCFn2hlfi

35
T NATION on Twitter

You don't know how to use a weight belt correctly. Here's what you're doing wrong: https://www.t-nation.com/training/tip-learn-to-use-a-weight-belt-correctly … pic.twitter.com/YAgDF0UY4e

36
Whole Gym 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

37
Are You Crazy Enough to Do 'Murph' on Memorial Day Weekend?

Arguably CrossFit’s most famous (or infamous) WOD, Murph is the ultimate test of cardio endurance, bodyweight strength, and sheer mental fortitude. Getting through 100 pullups alone is impossible for many hardened gym-goers, let alone running a mile after 300 squats. And on the elite level, when athletes wear a 20-pound weight vest during the entire workout and do each set of calisthenics in sequence, Murph demands Herculean levels of fitness.

38
15 Exercises to Develop the Best Glutes in the Gym

How to do it: Lie on your back with your feet planted firmly on the floor with your knees bent. If you're just starting and using your bodyweight, reach your arms straight up over your chest and clasp your hands. If you're using dumbbells, place the weight (plate, kettlebell, dumbbell(s)—comfortably on your pelvis and hold it steady. To really activate your glutes, thrust your hips up toward the ceiling, driving with your legs, and dig your heels into the floor. Lower your hips until they're hovering right above the floor level, then repeat.  

39
Abdulla Al Shammari on Twitter

@BioLayne Hello Dr, I'm wondering do you recommend specific online courses pertaining to nutrition for the athlete?

40
New Ronnie Coleman App Download

41
T NATION 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

42
T NATION 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

43
Supplements for Serious Athletes™ - Biotest

© 2016 Biotest LLC. All Rights Reserved.

44
Dwayne Johnson Shares First Look at Hobbs in ‘#F8′

“When you strip a man of all he has. All that’s important to him. You force him to return to his roots.. and sometimes that’s a very dangerous and twisted place,” Dwayne captioned the picture. “If I was going to return for another FAST & FURIOUS I wanted to come in and disrupt the franchise in a cool way that got fans fired up and their blood pumping to see a new version of Hobbs and his ‘Daddy’s gotta go to work’ mentality and set the table in a cool way for where the character goes in the future.”

45
How to Cook The Steak and Yam Hash—A Morning-After Breakfast to Build Muscle

Assuming everything went according to plan and the Steak and Yam Fries sealed the deal, it will soon be breakfast. In the time it takes you to sneak off to grab a bagel and coffee from the deli down the block, you can whip-up an epic Steak and Yam Hash before she realizes you’ve left the bedroom. The best part is she’ll never know you’re using yesterday’s leftovers to create an entirely new meal. Scratch that, the best part is you’re eating steak two days in a row! She’ll offer to help because she’s awesome like that, but this time let her lay in bed and freshen-up while you get to work in the kitchen. Trust me, she’ll appreciate it!

46
Central Intelligence 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

47
Generation Iron Fitness Network

This comeback is no mistake. Not one bit. Every week, Iron Cinema will connect you with Generation Iron director Vlad Yudin. Giving you unprecedented inside access to the creative process behind his the Generation Iron Fitness Network. Get a first h [...]

48
Dwayne 'The Rock' Johnson Drops 'Fast & Furious 8' First Look

http://twitter.com/share?text=Dwayne ‘The Rock’ Johnson Drops First Look at His ‘Fast & Furious 8’ Character (Photo)&via=TheWrap&url=http%3A%2F%2Fwww.thewrap.com%2Fdwayne-the-rock-johnson-hobbs-fast-furious-8-first-look-photo%2F&t=Dwayne ‘The Rock’ Johnson Drops First Look at His ‘Fast & Furious 8’ Character (Photo)

49
Kai Greene on Twitter

Taking in the view @dynamikmuscle #Dubai . It's time to work! Follow the trip on snapchat: itsyourboykai pic.twitter.com/rQLjTAu7zu

50
VIDEO: Strongman Eddie Hall motors towards deadlift half a ton world record at Leeds Arena

Britain's strongest man Eddie Hall is in the driving seat to deadlift a world record half a ton at Leeds First Direct Arena

51 Dr. Tom Bilella talks Nutrition - One size fits nobody! - Official Website of Joe DeFranco & DeFranco’s Gym!
52 The 10 Best Hangover Helpers
53 Muscle & Fitness on Twitter
54 Add 1" to Your Arms in a Day
55 25 Best High Protein Egg Recipes for All-Day Breakfast
56 The Ultimate List of Grilled Chicken Recipes
57 Mike Titan O'Hearn on Twitter
58 The 9 Toughest Sunscreens for Men 2016
59 T NATION on Twitter
60 Jen Selter Motivates With Her Assets
61 The 10 Best Inner Thigh Exercises of All Time
62 3 Grilling Mistakes that Can Kill You
63 Ask The Experts: What's Wrong With My Training?
64 The Best All-Day Energy Boosters
65 Six Beers You Can Drink After Your Workout
66 3 Huge Diet Mistakes to Avoid
67 ArnoldSports on Twitter
68 T NATION on Twitter
69 Keep Building Muscle as You Get Older
70 25 Best Swim Trunks for Men: Summer 2016
71 The Maxed Out Muscle Workout: Legs
72 The Warrior Fit Workout Program
73 The Arnold Fans on Twitter
74 Is It Better to Wear Lifting Gloves or Chalk Your Hands?
75 T NATION on Twitter
76 Hidetada Yamagishi on Twitter
77 Philippe Mexés on Twitter
78 ideas whittler on Twitter
79 John Hansen | Facebook
80 Eli Michael Wehbe on Twitter
81 Should Bodybuilders Powerlift?
82 Kev on Twitter
83 Jenny Flynn on Twitter
84 Kyshira Moffett, MBA on Twitter
85 Kai Greene on Twitter
86 @facisback™ on Twitter
87 Hidetada Yamagishi on Twitter
88 Moviepilot on Twitter
89 Bodybuilding Legends and History
90 Kai Greene on Twitter
91 Instagram photo by Shawn Ray • May 29, 2016 at 3:25am UTC
92 VIDEO - Bodybuilding Callouts from... - Official Muscular Development Magazine | Facebook
93 Banded Stiff-Legged Deads 5.28.16
94 Bodybuilding.com on Twitter
95 Help Impact A Hero — Memorial Day SS Yoke Bar Special
96 Amanda Bucci on Twitter