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Playing 2nd Fiddle: Does It Hurt?

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Posing Routines | 2018 IFBB Muscle Mayhem Pro

Posing Routines | 2018 IFBB Muscle Mayhem Pro

Winner Interview | 2018 IFBB Muscle Mayhem Pro

Winner Interview | 2018 IFBB Muscle Mayhem Pro

The Ronline Report with Shaun Clarida - June 8th

In this episode of the Ronline Report, IFBB Pro Shaun Clarida talks about his NY Pro win, why not struggling to make 212 is an advantage, and the upcoming Olympia

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1
Alpha Amino by Cellucor at Bodybuilding.com - Best Prices on Alpha Amino!

Warnings: This product is only intended to be consumed by healthy adults 18 years of age or older. Do not take if you are currently taking nitrates for chest pain or if you are taking medication used to treat erectile dysfunction such as PDE-5 inhibitors. Do not use this product if you are pregnant or nursing. Discontinue use and immediately consult your health care professional if you experience any adverse reaction to this product. Do not exceed recommendations for Suggested Use. Do not use if safety seal is broken or missing. Do not exceed recommended daily intake. Use only as directed. KEEP OUT OF REACH OF CHILDREN. Cellucor Alpha-Amino™ is not a food or beverage. PHENYLKETONURICS: CONTAINS PHENYLALANINE NOTE: Cellucor Alpha Amino™ does not contain aspartame. This warning is for people with the genetic disorder phenylketonuria.

2
Sagittarius Horoscope for Friday, June 8, 2018

Friday, June 8, 2018 - You are thankful now that the cosmos is handing you a permission slip, instead of a request to untangle more red tape. You are hot to trot, so you’re pleased that people are encouraging you to make your move today. Oddly enough, you might realize you could put your entire plan in jeopardy if you bolt ahead without a thoughtful strategy in place. Intelligent self-restraint is necessary to make sure your actions create the greatest possible impact on the future course of events. There’s no need to rush anything in order to keep your appointment with destiny.

3
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.

4
PRE-KAGED Pre Workout | Kaged Muscle

I have trustedand supported in Kaged Muscle supps from Day 1 to aid my bodybuilding journey. Massive fan of all KG supps and only too proud to give my honest opinion. Patented ingredients, awesome flavour's(can't wait for the new flavour's in June)Cola surely will be one? That Pre-workout 'hit' is True, everything you read about Pre-kaged is true.99% of people who try it are on board with KM, this is not false advertisement, it's reality! Paving the way for a healthier supplement industry and speaking the truth about big brands selling purely for profit and not giving a $h!t about the consumers health. 4:30am wake up call's are no longer an issue. I do admit I am caffeine sensitive which on occassion can have a negative effect on my body so I dial it down to half a scoop but my body has adapted and accepted ALL KM supps. I give my all in the gym knowing I am fueled in the cleanest, best possible way. Thank you Kaged Muscle Team, I'm a fan for LIFE!

5
Tip: 3 Superior Mobility Drills for Lifters | T Nation

So, what's the problem? Effective mobility drills require awareness. If you go through drill after drill with crappy posture and no awareness of what these things actually do, your efforts will create more problems than they'll fix. Here are three examples and some better alternatives.

6
6 Signs Your Arm Workout Isn't Helping You at All

“There is a lot of misinformation about reps,” Antoian explains. “Guys tend to think you should only go heavy with low reps, and women tend to think you only need to do higher reps. But using a hybrid approach where you switch up your rep count every four weeks or so enables you to incorporate more muscle fibers.”

7
Tip: Master the One-Armed Snatch | T Nation

By switching implements you'll be challenged not as much by the weight lifted, but by the challenge it places on your core. At the start position (near mid-shin like the power snatch) you have to call on your core to keep you from rotating from center. Once the pull is complete and overhead, you'll need to minimize lateral flexion just as you would in a heavy waiter's walk.

8
No BS with Nordin ep 145 Special Guest dr Jose Antonio PhD on Protein

Is a very high protein diet dangerous for your kidneys and bones? Meet dr Jose Antonio PhD from the International Society of Sports Nutrition (ISSN) who has conducted several studies on athletes consuming ultra high amounts of dietary protein. Listen to his findings on kidney & liver function and impact on bone.

9
The 16:8 Fasting Diet | T Nation

Let me emphasize that nutrient timing when going into training fasted or semi-fasted (you break your fast about 15 minutes prior to training here), becomes more important than training in a fed state, where you've eaten 90-120 minutes prior to training. In a fed state, getting in a good meal an hour or two after training works just fine. If you choose to train in the manner above, I highly recommend this protocol because the selected nutrients are ones that get through the digestive tract rapidly and into the cells very quickly.

10
Asia Monet Covers "I Am Changing " by Jennifer Holliday from the Dream Girls on Broadway

Asia Monet Covers "I Am Changing " by Jennifer Holliday from the Dream Girls on Broadway

11
Tip: The Deadlift Jump For Power Development | T Nation

But power cleans are tough to do in a regular gym with limited space and equipment. Try kettlebell (or dumbbell) deadlift jumps instead. This movement replicates the hip-dominant pattern of the power clean, making it a great posterior chain exercise.

12 Shawn Ray

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13 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1475/The_Five_Worst_Pieces_of_Nutrition_Advice_That_People_Actually_Believe.aspx

One reason that this advice is so damaging is that nutrition is all about context. The perfect diet for a hardcharging athlete will be very different from that of someone trying to lose body fat. Therefore, this article will discuss some of the more harmful pieces of nutrition advice that are relevant to an informed and active population.

14
Tip: Choose Your Own HIIT | T Nation

A funny thing happens when dedicated gym-goers disregard what their workout plans say and choose their own intensity. Take a look.

15
Ronnie Coleman on Instagram: “I have teamed up with my boys over at @GenerationIronOfficial for an off the chain Ronnie Coleman "The King" Contest! We are picking 5…”

16
Laurence Shahlaei on Instagram: “I was tagged in this really nice post yesterday. While I was so happy to hear I’d made a difference to this families day, I was sad that…”

17
Tip: Pick the Right Protein for the Job | T Nation

The whey, sodium caseinate, or calcium caseinate wouldn't be a complete waste of money by any means, but they're not the right tools for this particular job. It'd be kind of like using a toilet brush to clean your choppers; you'd clean the front teeth well enough, but your canines, pre-molars, and molars would go unbrushed and turn a nice, mossy green.

18
Dexter "The Blade" Jackson on Instagram: “Jordan Retro 3! Enuff said! #mro #mrolympia #mrolympia08 #dex #dexter #dexterjackson #dexterjacksonclassic #dexterjacksonproductions…”

19
7 early-morning stretches to build a better body

Standing feet together and hips straight, bend your right knee back and take the front of your right foot in your right hand. Keep your knees even as you bend your right knee back. Continue to keep your body straight as you hold this stretch, feeling it on the top of the quadriceps.

20
Deadlift Diagnosis | T Nation

Rip it off the floor as quickly as possible, and when you hit the pins, keep pulling like crazy. Use grinding periods of anywhere from five to ten seconds (yes, I've had competition deadlift PRs that have lasted a full ten seconds). Your blood pressure will be sky-high, but so will your new PR after a few sessions.

21
The 10 best fitness-friendly destinations for spring

22 Ian's Top 10 Mass Makers | T Nation

I'm not saying you can't have periods of peripheral muscle focus, just that you need to spend more time prioritizing the core muscles. And I'm not going down that path of bullshit which suggests you need to increase your total body mass by "X" amount before you can add "X" amount of upper arm mass. And just in case you misunderstand this, I'm not supporting the concept (usually presented as a fact) that the abdominals are the key to transferring lower body power to the upper body. That's another over-rated myth that we can chat about another day.

23
The Anti-Bodybuilding Hypertrophy Program | T Nation

Once you're comfortable breaking every "hypertrophy" rule in the book, you can rapidly build muscle with this program. And it's similar to the principles the old-time strongmen used to follow.

24
How One Video Can Change Your Life

Really happy that I got to sit down with Taylor, that many of you know from "The Ultimate Advice For Every 20 Year Old", which was a snippet from an episode of #AskGaryVee that went viral. I really think that this video provides value that will be massively impactful for 98% of the 22 year olds to 30 year olds watching this video. — If you haven't joined my #FirstInLine community, you need to jump on it ASAP! By joining #FirstInLine , my messaging program, you get details on exclusive giveaways that I'm doing, updates regarding my keynotes/conferences, and more ;) You can join here: https://garyvee.com/JoinFIL Thank you for watching this video. I hope that you keep up with the daily videos I post on the channel, subscribe, and share your learnings with those that need to hear it. Your comments are my oxygen, so please take a second and say ‘Hey’ ;). — Preorder my new shoe here: https://garyvee.com/GaryVee003 — Follow my entrepreneurial journey here: https://www.youtube.com/playlist?list... — ► Subscribe to my channel here: http://www.youtube.com/subscription_c... ►Check out my second channel here: http://www.

25
How Much Protein You Need After a Workout

When it comes to how much protein you need after a workout, personal trainers and registered dietitians pretty much agree you should aim for 1.2 to 1.7g of protein per kilogram of bodyweight every day if you’re looking to bulk up (so a 200lb guy should get between 109 and 154g daily). If you’re shooting to consume protein somewhere in that range, like 120g per day, divide that into four separate meals that you’ll eat roughly four hours apart. This way you’re getting upwards of 30g of protein at every meal, which fuels your muscles with leucine (about 2.5g per meal).

26
EliteFTS on Instagram: “Elitefts™ Pic of the Day Photo credit @saiyanstrengthgym Over 30,000 products, 500,000 Q&As, 6,000 articles, 14,000 videos, 800…”

27
8 at-home workouts to lose weight and build muscle

You can build muscle and lose weight all in the privacy of your home so you’re free to sweat in solitude or bring the house down with your favorite workout songs. Because, while there are times when the gym is the perfect respite from a long day at work (you can get in, sweat, get out, and feel completely renewed), there are others when the gym is one giant irritation. There are too many people clanking weights, or chatting when they should be clanking weights, and all you want to do is walk back through the door and head home. Well, guess what? You can do that—and still get a killer workout in.

28
Tip: The Fat Guy's Eating Pattern | T Nation

One pattern of eating disrupts metabolism and dietary behaviors more than any other. Here's how to avoid it.

29
Zach Even - Esh on Instagram: “My Best buddy & I at the top of the mountain after #spartan #wrestling camp 👊👊🔨🔨 / First time my son ever did something like this. /…”

30
Tip: The Protein First Diet Strategy | T Nation

The caloric cost of digesting and processing protein is much higher compared to fats and carbs. When you consume protein, 20-30% of the calories consumed are expended during processing. There's a high cost associated with unfolding proteins and digesting them, and it outshines carbs (5-6%) and fats (2-3%).

31
Goblet Squats

Goblet to Cambered Bar Squat Super-Set

32
MIKE O'HEARN The TITAN on Instagram: “#Repost @julialescova ・・・ Working out with the big boys today 😃💪🏻 @mikebisping from @ufc and the Titan @mikeohearn 🏋🏽‍♀️🏋🏽‍♀️ #goldsgym…”

33 Shawn Ray

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34
11 Airbnb Tricks to Help Save You Money, According to Experts

If you’re planning a trip this year, you’ve likely checked Airbnb for places to stay. And it’s a good time for it: In 2018 alone, the vacation rental giant is building an apartments-hotel hybrid in Florida, expanding its “ Experiences ” offerings, and introducing new property types—like boutique hotels and B&Bs—and Airbnb Plus .

35
Tip: 3 Habits for Maintaining Leanness | T Nation

Getting ripped is tough. Staying ripped can be tougher. Here's how one pro does it.

36 John Hansen

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37 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1476/Knees_Past_the_Toes__Seriously.aspx

Continuing with this theme, the recommendation to not perform lunges or split squats without the knees going in front of the toes is impossible. Yes, you can restrict the amount the front leg goes forward -- and perhaps this is one reason why aerobic instructors often promote reverse lunges (where you step back) to ensure that the knee stays behind the toes? But the question to ask is, “What about the back leg?” The start position of the split squat is the with back knee in front of the back foot, and the movement forward in a lunge immediately causes the rear knee to travel in front of the rear foot.

38 Official Muscular Development Magazine

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39
8 cardio workouts for the guy who hates cardio workouts

Directions: Attach a rope (or chain) to the end of a sled, and sprint out while pushing the sled until the length of the rope. Once you run the full length of the rope, turn around and sprint back to the end of the rope, grab tight, and pull it right back to you, then gear up for the next lap.

40
Tip: Jump for Gains | T Nation

Program your rest. Jumps rely heavily on ATP provided by the body since they're done quickly and over a short period of time. Once you've completed the exercise, take note of how long it took you to do it, then rest at least 3-5 times that amount. So if it took you 30 seconds to complete, rest 90-150 seconds.

41
Top 10 Deadlifting Mistakes and How to Fix Them | T Nation

Once again, next time you see a great deadlifter, stand off to the side and watch how close his or her hips stay to the bar throughout the pull. If you're putting your ass to the floor before you pull, your hips are about a mile from the bar. You're setting yourself up for disaster when the lever arm is this long. This is also the second reason why lifters can't get the bar off the floor. (The first reason is very simple: The bar is too heavy!)

42
Pauline Nordin on Instagram: “When the light is just right 💪🏻. Day 11 is here. That means a personal record in consecutive time off. The upcoming week I’m seeing top of…”

43
Back & Biceps

*Lay face down on an incline utility bench, hold two dumbbells with a supinate grip and smash the ends together while curling for 10 reps.  Immediately switch to a neutral hand position and again smash the dumbbells together while curling. Flex hard in the contracted position on every rep and fully extend at the bottom.  Do this superset 5 times.

44
How to eat carbs for more muscle and less fat

The best way to arrive at your desired carb intake is to first establish how many grams of protein and fat you want to eat first, then the balance will be your carb intake. For example, if you are looking to cut some fat for the summer without losing muscle, you can intake 1 gram of protein per pound of body weight, 0.5 grams of fat per pound, and the balance will be carbs. For a 180lb man, that means 180 grams of protein and 90 grams of fat. Assuming a 2,000 calorie diet, that leaves 200 grams of carbs left over (1 gram of protein/carbs has 4 calories, and 1 gram of fat has 9 calories). The percentage breakdown in this example is roughly 35% protein, 45% carbs, and 20% fat.

45
The Top Ten Triceps Exercises | T Nation

There are several possible bar pathways for the lying triceps extensions. Some will recommend bringing the bar to the bridge of the nose, some to the hairline, and others to the forehead (aka skull crushers). These exercises can also be done by using a handle attached to a low pulley machine. Whatever. Trying to figure out which is best is futile since you'll adapt to a particular movement in a matter of a few workouts, so I believe that you should vary the bar pathway about every six workouts or so.

46
Tip: Do This Before a High-Carb Cheat Meal - Biotest

Every Saturday morning, I eat a big plate of "'49ers flapjacks" at my neighborhood diner. Eating like that is just good sense because you need to pack your craw with good grub before heading down to Sutter's Mill to pan for gold, which I'm guessing is the feeling the restaurateur is trying to evoke.

47
Steroids for Dummies | T Nation

Easy! Just call 1-555-I WANNA TO BE HYOOGE and tell Gunter what you want! Tell him Cy sent ya! Okay, you knew I couldn't give you a real source, right? Still, it doesn't take much searching to find some gear. Searching on the Web is one way, or you can do it the old fashioned and usually more expensive way and look for one of the local dealers. I mean don't go up to the largest guy in the gym and say in a loud voice, "Hey man, do you have any of that Reforvit stuff?" Just ask around in a discrete manner. Someone always knows a certain "guy." For a more in depth look, check out Chris Shugart's article called Getting the Gear.

48
10 Best Mountain Biking Trails

Top 10 Mountain Biking Trails in America

49
Get a Room: 23 Hotels That Are Perfect For a Sex Vacation

be erotic. Whether you are on a secluded island or just isolating yourself in your hotel room, removal from the daily hustle and bustle of life can lead to letting go of inhibitions and embracing a touch of debauchery.

50
4 Mistakes Men Still Make in The Gym | T Nation

I once did an interview where I said something to the effect of "just because you go into the gym and you're having an amazing day and you squat 650, it doesn't make you a 650 squatter." This was taken completely out of context and everyone missed the point, which is this: If you're setting up training cycles using some sort of periodization, you never take your true one rep max and factor that in. You use a number for your training cycles based off something you can do even on a bad day, or something that would be a very modest PR.

51 Asia Monet Covers "I Am Changing " by Jennifer Holliday from the Dream Girls on Broadway
52 20 travel tips to help you conquer Machu Picchu
53 Asia Monet Covers "Aint No Sunshine " by Bill Withers
54 John Hansen
55 EliteFTS on Instagram: “Elitefts™ Pic of the Day Over 30,000 products, 500,000 Q&As, 6,000 articles, 14,000 videos, 800 exercises, over 40 pro training and…”
56 Dexter "The Blade" Jackson on Instagram: “#flexfriday Fullness coming back after my 6 weeks break.. always repping @npcnewsonlineofficialpage @jmmanion clothes.. I’m feeling good…”
57 Official Muscular Development Magazine
58 Shawn Ray
59 The 11 Best Presidential Estates to Visit Now
60 10 CrossFit workouts to get rid of love handles
61 Branch Warren on Instagram: “I keep hearing you are supposed to Flex on Friday’s, so here you go 😜💪🏻 on another note if you are in the Minneapolis area this weekend…”
62 Healthy food: The 10 best sources of carbs
63 https://www.ironmanmagazine.com/hacking-the-mind-muscle-connection/
64 Where to Go Now: The Top 5 Travel Destinations of 2018
65 Victor Martinez on Instagram: “Today I woke up feeling very sad after seeing the news. #rip @anthonybourdain thank you for letting me experience your experiences through…”
66 Fuerza Friday| Arousal Control-When To Use the Hype I
67 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1317/Ten_Sprint_Tips_For_Women.aspx
68 Joe DeFranco on Instagram: “Had a great time presenting at @athleanx’s Live Event yesterday w/ #JeffCavaliere, @stevecotterikff & @that1legmonster! Great group of…”
69 Tip: A Better Way to Bench For Short Lifters | T Nation
70 The Busy Guy's Guide to Getting Lean - Biotest
71 Official Muscular Development Magazine
72 Tip: The Natural Cancer Fighter | T Nation
73 Banded Dumbbell Pullover
74 Home
75 Our Favorite Sandals and Flip-Flops for Summer
76 Tip: Yoga Moves for Strong Lifters | T Nation
77 The 65 Best Surf Spots in the World
78 8 Moves To Get The Perfect Butt
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MIKE O'HEARN The TITAN on Instagram: “Set up a crazy fighters shoulder workout for the Champ @mikebisping @ufc & @connellydds the Michael Angelo of teeth today ! Tag and…” Zach Even - Esh on Instagram: “When less is more. / We can all use more time in nature, less time sitting inside & less “things”. / Even spending some time up here with…” Ronnie Coleman on Instagram: “This is how Kevin Levrone helped me to start WINNING with some Vodka!! Make sure to Pre Order my movie THE KING 👑 NOW at…” Joe DeFranco on Instagram: “💪🏼WEEKEND PUMP | BICEPS 21’s (version 2.0) . Here’s one of my all-time favorite bicep/forearm “finishers”... It’s simple & doesn’t require…” Zach Even - Esh on Instagram: “Don’t need the fancy stuff to build HAMMERS! / Get after it & attack your training AND YOUR LIFE 👊👊🔨🔨 / @undergroundstrengthgym…” UndergroundStrengthGym on Instagram: “HUSTLEMANIA for the WIN 🏆🏆🏆 / Nobody is stopping you from working hard but yourself! / Laziness is never rewarded 👊👊🔨🔨 /…” Beers with Chad #13-Bad Influences [View All Videos]
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