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The Shoulder-Training Mistake You Can't Get Away With

You want boulder shoulders, right? First things first: Before you go heavy, take time to protect the part of your body that makes big shoulders possible.

Let Big-Screen Heroes Like Wonder Woman Inspire Your Next Workout

Nothing heats up summer like hot summer blockbusters and buff celebrity bodies. Use these training tips to get a physique worthy of the silver screen.

Watch: ‘Black Panther’ is fighting for his nation in first trailer

Marvel ramps up MCU Phase Three as Chadwick Boseman takes on former Men’s Fitness cover star Michael B. Jordan.

STRONG Life Ep. 3: Mark "Smelly" Bell on Mental Toughness & Kicking Ass In Life AND Lifting • Zach Even-Esh

In this MOST Epic episode of The STRONGCast Podcast, I interview my homie and brotha from anotha motha, Mark "Smelly" Bell. Normally, we skype these interviews but Smelly is very high maintenance and insisted we do this while he drives around in his car, hence the semi awesome audio quality. Mark is the founder of …

The "Crowd" Wants Sets & Reps But Coaching MUST Go BEYOND Sets & Reps • Zach Even-Esh

Above, The Crew at The Underground Strength Gym (Middlesex, NJ) Whenever I speak at a conference I tend to not speak about the exercise specifics, the sets, the reps..... First off, the majority of the speakers ARE going to speak on this. Secondly, you will find a GREAT deal of carry over in what we …

212 Stage Videos | IFBB Dallas Europa 2017

See prejudging & finals stage video from the 212 bodybuilding division at the 2017 IFBB Dallas Europa.

Winner Interviews | NPC Jr. Nationals 2017

Team Muscular Development catches up with class winners & some new IFBB Pros at the conclusion of the 2017 NPC Jr. Nationals

Interviews from the NPC Jr. Nationals 2017

Team Muscular Development catches up with competitors at the 2017 NPC Jr. Nationals.

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Top News
1
Zach Even - Esh 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

2
Tip: The Meal That Damages Metabolism | T Nation

But there are a few caveats here. This does NOT mean you should go to bed hungry. It just means that you should have your caloric allotment – whether that's enough food for fat loss or "mad gains, bro" – earlier in the day. Allow your hormones to self-regulate and you shouldn't want to eat right before bed. In plain speak, it means your metabolism and hormones will work better.

3
Today's Workout

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4
8 Reasons Your Biceps Are Flat

The biggest problem isn’t that you don’t have big biceps; it’s that you aren’t big at all. If you’re six feet tall and 160lbs, you’ll never have big arms. You’re too skinny. If you want big arms or a big chest, you need to get big all-over.

5
The 30 best back exercises of all time

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level.

6
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
Full Body Training For Advanced Lifters | T Nation

Since then, the general advice from trainers and strength coaches has been to start with full body workouts until you're advanced enough to graduate to body part splits. The idea was that you did full body workouts, got bigger and stronger, and eventually you "grew out of" full body training. The reasoning was that as you became more developed, you could devote more work to training each body part.

8
10 Moves to Make Your Guns Grow

Among the most visually impressive body parts of a physique are the arms. To grow a pair of arms with fullness in the muscle bellies you have to pay special attention to your triceps, given that they account for 66% of your overall upper-arm development. More than that, you need to know how to isolate each area of your triceps properly because the majority of triceps exercises completely neglect the long head, which leaves you with a very narrow and underdeveloped appearance from certain angles.

9
Tip: This Nutrient Does It All | T Nation

Science shows that this multi-talented compound makes you leaner, increases endurance, and builds muscle. Check it out.

10
Tip: The 1-Mile Fitness Test For Lifters Only | T Nation

If you're in your 40's or older, make sure you can pass this test. According to Dr. Jarett D. Berry, not being able to run a 10-minute mile puts you into the "unfit" category. Remember, heart disease is still the leading cause of death ­– a bigger killer than cancer – and minimal run times are a good predictor of long-term ticker health.

11
Men's Fitness on Twitter

Build muscle in your chest, shoulders, and abs with these easy-to-do pushup variations from the @humanfitproject : http://bit.ly/2q6LrQi  pic.twitter.com/0LKb5OK5GZ

12 Shawn Ray

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13
The 10 Dumbest Motivational Sayings | T Nation

There's no "dumbest motivational saying" in fitness; most of them are horrible. The one that comes to mind is "the best workout for you is the one you aren't doing." This just reeks of stupidity, but you can lump in "work your weakness" or "the exercise you hate most is the one you should do" in there too.

14
Men's Fitness on Twitter

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15
The 45-Minute Workout

If you've taken a bit of a break from the gym, you can erase any acquired flab by getting back to consistency and easing your way into tough workouts. That’s why we’ve put together these three routines—designed by Jordan Yuam, owner of Jordan’s Virtual Fit Club in Valencia, CA, and the trainer who helped whip Twilight teen wolf Taylor Lautner into howlingly good shape—that can fit into anyone’s schedule.

16
Tip: Hanging Leg Raise – 3 Mistakes to Avoid | T Nation

Al Kavadlo is one of the world’s leading experts in bodyweight strength training and calisthenics. He is the author of five books, including Zen Mind, Strong Body and Pushing the Limits!. Al is also known for his appearance in the popular Convict Conditioning book series. Famous for smiling while performing some of the most difficult bodyweight exercises imaginable, Al has racked up millions of views on his YouTube channel. As lead instructor for the Progressive Calisthenics Certification (PCC), Al gets to bring his unique coaching style to fitness trainers and enthusiasts around the globe. Follow Al Kavadlo on Facebook

17
Tip: 3 Load Maximizing Tactics | T Nation

For reasons that are still mostly unknown, occlusion training allows you to reap the benefits you'd normally get with heavy loads by using very light weights (20-30% of 1RM). Occlusion training won't directly improve your strength as much as it'll serve as a stimulus for hypertrophy, but if you've got joint issues that prevent heavy training, occlusion training can be a godsend.

18
Tip: The Best Exercise for a Shoulder Pump | T Nation

If you have trouble feeling your delts work, give this crazy looking exercise a try. Here's how to do it.

19
Tip: The Best Exercise for a Shoulder Pump | T Nation

If you have trouble feeling your delts work, give this crazy looking exercise a try. Here's how to do it.

20
Build Your Abs With a Barbell | T Nation

This is a very tough variation that can't be done using an ab wheel. With only one working arm, your body is forced to resist rotation. It's extremely challenging for the chest, shoulders, and lats. The length of the barbell also makes it difficult to keep the bar rolling straight, so it will build wrist strength (radial and ulnar deviation).

21
The best Father's Day gifts for foodie dads: 2017 edition

This Father's Day, it's up to you to treat him to tools that will take his cooking ability from TV dinners to Food Network. These gifts are sure to turn out better than they did for Curtis Stone, chef and owner of L.A. hot spots Maude and Gwen, and his dad: "The worst Father's Day gift I ever gave was a barbeque set I gifted my dad," says Stone. "He's a terrible cook and manages to incinerate everything he puts on the grill. I thought he'd like the tools and it would inspire him a bit, but he ended up giving them back to me."

22
What Is The Best HIIT Workout?

When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training." (Source: http://davedraper.com/hiit-cardio-training.html)

23
Instagram post by Zach Even - Esh • Jun 17, 2017 at 4:24pm UTC

24
Bodybuilding.com 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

25
Best Form of Testosterone - Injectable T Is Safer Than Topical

A study analyzing the results of 35 trials using testosterone sought to determine the effect on cardiovascular risk based on how the testosterone was given— oral, injected or topical. 13 In fact, the authors discovered that oral testosterone therapy is particularly risky, with over twice the relative risk compared to the control groups. Injected and topical testosterone were not significantly associated with risk (due to a wide statistical variation), but the results support the suggestion that topical testosterone is less safe than injected esters, as the topical relative risk was 1.27 and the injected ester relative risk was 0.66. This means that if the data were tightly clustered (which is nearly impossible in meta-analysis), that topical use would have a 27 percent GREATER risk of a cardiovascular event (e.g., heart attack, stroke, death), whereas injected esters would have a 34 percent LESSER risk. This is most clearly reported in a study following over 6,000 patients treated with intramuscular (injected) testosterone ester therapy, which showed that intramuscular testosterone therapy did not affect cardiovascular risk EXCEPT for those most at risk.

26
Sagittarius Horoscope for Friday, June 2, 2017

Friday, June 2, 2017 - You know something big is coming up over the horizon and you can feel the excitement in your bones. But you don't want to be distracted from achieving your long-term goals while ambitious Saturn is still visiting your sign. Nevertheless, you're eager to break the bonds of responsibility that prevent you from making your move. It's a dance between impulsive and compulsive behavior now, with you vacillating between these two modalities. Forget about making a final decision today. Simply play the waiting game and keep in rhythm until the music stops.

27
Tip: Rope Crunches: You're Doing Them Wrong | T Nation

To involve your abs, you have to do the exact opposite – lock your hips and bend your back. The start position for a rope crunch is with the spine arched as far back as possible (full extension). It's performed correctly by pulling the elbows toward the knees, with the spine going from full extension to full flexion, while the waist (hips) stay totally locked and stationary. This focuses all the work on the abs.

28
Build Your Abs With a Barbell | T Nation

This is a very tough variation that can't be done using an ab wheel. With only one working arm, your body is forced to resist rotation. It's extremely challenging for the chest, shoulders, and lats. The length of the barbell also makes it difficult to keep the bar rolling straight, so it will build wrist strength (radial and ulnar deviation).

29
Tip: The Most Injury-Causing Barbell Sport | T Nation

Combine this with the competitive nature of powerlifting, the constant desire to set PRs and hoist heavier loads, the hardcore mentality of the typical powerlifter, and the individual differences in anatomical mobility and soft-tissue strength, and it's easy to see how it can become a recipe for disaster for certain individuals.

30
Primary Back & Biceps

The following details my main back & biceps workout from this past Monday evening at Kirkland Gold’s Gym.  The workout was based on a program by my coach, John Meadows, and I trained alongside my bride.  Here is what I did…

31
The 6 Most Hated Personal Trainers | T Nation

But there are those that not only cross the line, they splatter the line with kerosene and light a match to it. Case in point, a month ago I fired a trainer on the spot for walking past a changing stall and snapping a picture with his phone over the top of the door because his victim was trying on a sports bra. Yes, creeps like that really exist. News of this leaking out doesn't bode well for not only the gym, but trainers in general.

32
Tip: Master the Dorian Deadlift | T Nation

The conventional deadlift done in a full range of motion is actually two movements: a push off the floor, then a pull over the knees. The push off the floor is initiated by leg drive. Then as the bar gets to around knee height and the hamstrings have completed their part of the job, the rhomboids, lats, and traps work isometrically to hold position as the lockout is completed. The conventional deadlift has a couple of shortcomings when it comes to back building:

33
30 ways to get the girl of your dreams

About 97% of single women say how funny a man is is as important as how he looks. And a Psychological Reports study found that a guy’s more likely to get a woman’s digits if he uses humor. So steer clear of serious topics at first. “Think about how you are when you’re in a playful, comfortable mood,” says Ghose. “And don’t be too sarcastic or too touchy. Keep it light and simple. Ask her questions, and definitely compliment her.”

34 Shawn Ray

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35
Muscle & Performance on Twitter

Want to build killer biceps? Try these killer sessions and watch your biceps grow by bounds. http://bit.ly/2fx9ksz  pic.twitter.com/HzCSeN491j

36
How MMA workouts can boost your brain power

Put your gray matter through its paces with ass-kicking mixed martial arts workouts for true full-body training.

37
HIIT Your Abs For a Ripped Six-Pack

How do you lose that extra layer off your belly? I’m talking about that spare tire or the little bit of love that keeps hanging around the bottom of your stomach. Time to say goodbye to that unwanted fat on your stomach. Quickly get rid of your belly fat with this efficient and intense abs workout .

38
T NATION on Twitter

Skipping The Weekly Dose is the fastest way to lose gains. Don't risk it! http://mailchi.mp/t-nation/the-weekly-dose-ov9jjx040s … pic.twitter.com/eJKKrkSTry

39
Best breakfasts for weight loss

Breakfast is the most important meal of the day—as if you haven't heard that before. But what you may not know is that eating breakfast is essential for successful weight loss. "It's like putting logs on a wood-burning stove. You need that initial input of fuel to get your metabolism going for the day," says Milton Stokes, R.D., author of Flat Belly Diet! For Men . Shoot for 400 to 600 calories within an hour of waking up, with an emphasis on nutrients that will leave you satisfied for hours: protein healthy fats, and fiber. Try these popular options, designed specifically to boost calorie burn. Fat-burning workouts 5 Lunch Break Workouts Burn fat fast.

40
Fit Instagram Stars Who Inspire Us to Get Outside

Check out how some popular Instagram fit chicks stay in shape while soaking up the sunlight.

41
White Potatoes vs. Sweet Potatoes for Bodybuilders

There actually is a spot in your diet for each, depending on when you eat them. Overall, they’re pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. In the content of a couple of key minerals, though, white potatoes are the winner. They contain more than three times the folate of sweet potatoes and have more potassium (which is important for postworkout recovery) than their sweet cousins. So feel free to eat white potatoes, just make sure it’s right after working out, when the insulin boost will be directed straight to your muscles.

42
Fat-Loss Blunders: 8 Reasons You're Not Losing Body Fat

We're told over and over that the simple weight-loss process is to eat fewer calories than you expend throughout the day. However, this "calories in, calories out" methodology oversimplifies matters. Hypothetically, this system would work if you ate 1,500 calories worth of cheesecake per day and burned 2,000, but the human body isn't a calculator. The type of calories you eat matters. A carbohydrate-only diet will not help you reach your fat-loss goals. You need the right combination of protein, carbohydrates, and healthy fats to build muscle and burn fat.

43
Workout!! bot 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

44
John Cena Claims Young Talent Is "Not As Motivated" After Facing Him

Cena continued: "...This is why I have the reputation of quote-unquote 'burying younger talent,' because I will let them do whatever they want with me—and then after they get done, they’re not as motivated. So, it’s not that I sink their ship, it’s that they fail to operate at an elite level. And I’m on to the next person, [to] whom I say, 'Hey man, bring your best punch and I’m gonna punch back'—and they don’t take that attitude beyond me."

45
Men's Fitness on Twitter

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46
8 ways to sneak more protein into your diet

Of course, we advise drinking  whey protein  shakes as part of a balanced diet, especially in conjunction with resistance training. But the protein powder we’re talking about here isn’t made for taste, it’s actually unflavored and used for cooking. Quest Nutrition Multi-Purpose Mix is an unflavored whey protein powder made specifically for cooking and baking savory food. It boasts 24 grams of protein per scoop. Use it to give any  recipe  a protein boost (without tasting it).

47
The T-ransformation 2017 Results

Hey y'all. I'll post my starting pics soon. I'll go ahead and use this space rather than my regular training log for the duration of this competition, since it seems like a handful of other guys are doing the same. My stats to start off are mid 180's bodyweight, 5'10. My lifts aren't at their best right now, which I guess is a good thing for the purposes of this competition. Probably just under a 500 unwrapped squat, mid to high 500's deadlift, mid 300's bench press. My goal is to push al…

48
6 Perfect Post-Workout Meals

The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.

49
7 Exercises to Blow Up Your Arms

Sasan Heirati is looking to make a huge impression in the IFBB pro ranks, and one thing is certain—Heirati is unlikely to be let down by his arms. At 22 and 21 inches (the right one is slightly bigger than the left), they’re not lacking size, but, as always with Heirati, it’s about the quality rather than just mass. However, he wasn’t born with impressive pipes. “When I started bodybuilding at 14, I didn’t have good arms, but they grew quickly,” he says.

50
Chest, Shoulders & Triceps

*Hold the contraction for a split second on the Rear Laterals to generate a good pump and then make your delts burn with some Banded-Over-&-Backs.

51 https://marketing.bodybuilding.com/marketing/campaign/DawntoBrawn?mcid=SM_TWIT_DEALS
52 Brick Wall Abdominals
53 Four Strategies to Muscle Up Your Forearms
54 Contest Prep 101, Part 1
55 The Weak-Link Workout | WBFF Pro Shaun Stafford - Video Dailymotion
56 Bodybuilding.com on Twitter
57 Men's Fitness on Twitter
58 Muscle & Performance on Twitter
59 Muscle & Performance on Twitter
60 The Complete Arnold
61 Want To Stay Lean And Healthy? Listen To Your Mom!
62 Training with Tendonitis
63 The 2017 Starter's Guide: Lifestyle
64 Marathoner Ryan Hall's muscle-building, joint-strengthening legs workout
65 Burn Fat and Build Bigger Legs
66 Blast From The Past - Jim Wendler Hardcore Training | elitefts.com
67 VIP PACKAGE | Mr. Olympia 2017
68 America's Hot Girls of the Gym
69 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
70 5 Critical To-Do's For Every Training Session
71 Classic Physique Bodybuilding Greats
72 Instagram post by Zach Even - Esh • Jun 9, 2017 at 6:30pm UTC
73 Tip: Fix Your Adductors with this Mobility Move | T Nation
74 Official Muscular Development Magazine
75 Shawn Ray
76 Bodybuilding.com on Twitter
77 Shawn Ray
78 Tip: A Better Way to Military Press | T Nation
79 Tip: A Better Way to Jump Squat | T Nation
80 Instagram post by HeathEvans • Jun 17, 2017 at 9:36pm UTC
81 Shawn Ray
82 Elitefts
83 Fast for Muscle Gains & Fat Loss
84 Shawn Ray
85 Week In Review | May 29th | JTSstrength.com
86 Goblet Squats w/Heels Elevated 6.17.17
87 Tip: Drink This Kind of Cow's Milk | T Nation
88 Today's Lifters Are Snowflakes | T Nation
89 Samuraihg on Twitter
90 Instagram post by Mathew Park • Jun 8, 2017 at 4:34pm UTC