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8 New Exercises To Pump Your Pecs!

Celebrate the next International Chest Day by changing up your stale routine! Team athletes share their favorite unique chest exercises.


Successful Box Squat Cycles

Rather than just writing one cycle, I’ve decided to make an easy to follow quasi-article that contains all the different cycles for the squat that I’ve used with success. YES to chains and bands.

WATCH: Westside Misconceptions — High Standards

To be on the board at Westside, at the time, meant you had to break the all-time world record, because that was pretty much everybody that was on the board.

Wheelchair Finals | IFBB Dallas Europa 2017

See the wheelchair bodybuilding comparisons, posedown & awards from finals 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

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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.

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.

The 30-day pre-cut strength workout plan

Cluster sets are a way of breaking down strenuous, strength-spiking lifts into shorter, more manageable bouts of exercise. For example: Instead of performing five sets of five reps at your five-repetition max, those sets are broken into four “clusters” of two reps, with brief periods of rest in between. Ultimately, you’re performing more work, but you're allowing your body to briefly recover. This type of strength training is a smart choice for anyone looking to take on a fat-loss program in the subsequent months. The strength gains made will be better prepare the body to withstand that shift to that more aggressive, high-intensity, non-stop style of programming.

The Very Best Way to Build Triceps | T Nation

If you really want to maximize growth, try adding accommodating resistance (chains or bands) to overload the top half of the movement which is the phase that emphasizes the triceps. Avoid an excessively narrow grip because it can place undue stress on the wrists and also cause the elbows to flare out, minimizing stress to the triceps. Instead use a grip that's just inside shoulder width as demonstrated by several of my NFL athletes including Larry Pinkard and Adrian Hubbard.

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

Triple The Gains From Your Weight Workout!

You can arrange a 4x4 workout in more than one way. Probably the simplest way is to do it as prescribed in the back workout above: Do all of the first exercise sets to four reps, the second for eight, and so on. Or you can take the first set of each exercise to four reps, the second set to eight reps, the third to 12, and then add a fourth set to 16. The drawback of this style is that you have to change the weight for each set, and you'll need to know your RM loads for each rep amount. There's obviously more volume here because you've added a fourth set, so consider reducing the number of exercises if you're looking to keep volume nearly the same.

Tip: Bicep Training for Powerlifters & Strongmen | T Nation

You don't just want big arms, you want arms that are as strong as they look. Here's how to get them.

3 reasons to get your ass up and walk throughout the day

Fitting a few extra steps in can make a dramatic difference on your physical and mental well-being. Here's how you can benefit.

9 Shawn Ray

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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.

Today's Workout

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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

13 | Educating & Outfitting Athletes, Coaches and Trainers

Life was meant to be lived, not read. Cars were meant to be driven, not parked. The harbor is safe, but a ship was meant to sail. Don't let articles and books convince you that you understand it all.


Save up to 10% on these award-winning best sellers. Bonus: They all ship FREE!

Tip: How to Naturally Control Anxiety | T Nation

Drugs called benzodiazepines (tranquilizers) are usually prescribed to treat anxiety. One of them is oazepam. Oazepam is a fast-acting benzodiazepine with the super-fun side effects like clumsiness, daytime drowsiness, a feeling of whirling motion and headaches, all of which will totally kill your workout of course. Oh yeah, and it can be highly addictive.

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.

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:

Tip: The Effects of Low-Dose Creatine | T Nation

But in this new study, researchers had 17 year old soccer players take 2-3 grams of creatine monohydrate per day, with no loading phase, for just 14 days. Another group of athletes from the same team took a placebo powder. Neither group knew if they were getting "the good stuff" or the fake stuff. Both groups were given a variety of fitness tests before and after the two week period.

The fittest fathers who have been on the cover of 'Men's Fitness'

These ripped dads have managed to take fitness to the next level and land on our cover at least once, showing off their hard work and drive to stay fit while raising kids.

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

The Top 5 Cardio Mistakes

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.

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.

12 Crazy, Off-the-Wall Places to Have Sex

“After getting out of a serious three-year relationship, I was ready for some adventure when I went on a family vacation to the Virgin Islands. I met a guy, and we would sneak off at night to ‘play’ where our parents couldn’t see us. I am not a swimmer, but I was brave enough to go out in a rowboat at night so we could be alone. Best move ever. I am 5’2” and he is 6’4”, so I’m still not sure how we managed to have sex without capsizing, but it was perfect. The secret nature of it all—coupled with the danger I felt— made the sex so hot.” —Dana, 22

The 25 Best Butts on the Internet

These girls make every day glute day with their super sexy and insanely sculpted figures. From IFBB Bikini Pros, insta-famous online fitness coaches, fitness models, and up-and-comers, these 25 women (in no particular order) make the female body look like something out of a fantasy world. You can look like them with the right attitude, countless squats, heavy weights, and a solid diet. Find out why we follow these babes and you should, too.

Ticket Types | Mr. Olympia 2017

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How To Get Strong Using Just Your Body!

Danny : None of the workouts in this book take two hours, but by the time you progress to the split routine part of the program, the workouts do get intense! By week nine of the program, you'll be doing chin-ups, pull-ups, handstand holds, single-leg squat progressions, and more. By the time you've reached the end of the program, your pound-for-pound strength will have soared to new levels. So what are you waiting for? Let's Get Strong!

27 Official Muscular Development Magazine

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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.

The Top 5 Back Training Mistakes

It’s complicated. Combining ball-and-socket joints that allow maximum arm mobility, a ribbon of snaking bones and nerves that divide the region down the middle, and a phalanx of big and small muscles spread from your butt to your neck, your back is your most complex bodypart. So it’s little wonder that many bodybuilders earn failing grades for training it. A lot of things can go wrong, but we’ve simpli- fied the list to a top five. This month, we examine the most frequent back blunders and lay out easy solutions for get- ting your back on course. Class is in session.

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.

25 strength-training exercises for the best upper-body workout 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. In this stance, your palms should face the ceiling, and your shoulders should be pointing foward. Make sure at this stage that your back is straight, and that the bar is at your center of gravity. Bend your hips and knees as you catch the bar to absorb the impact.

5 Ways To Make Face Pulls Even Better | T Nation

By sitting on a bench or box, you can create better contact points with the ground, mainly from your ass on the bench and your feet on the floor. From this position, you can better stabilize the torso and spine while dialing in the ideal angle of pull that's stable and actively supported by the musculature of the pillar. This position also can create a higher angle to face pull from, which is great for ensuring that the prime movers (scapular muscles) are targeted and the upper traps and neck don't take over.

Tip: The Squat Machine That Actually Works | T Nation

The belt squat is a strength exercise that's been practiced by powerlifters for years now. It can be categorized as a supplemental lift or corrective exercise for people with squat technique issues. If you're lucky enough to have a belt squat machine in your gym, here's what the exercise looks like:

34 Official Muscular Development Magazine

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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.

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).

7 Bodybuilding Tips for Guys Over 30

The sport of competitive bodybuilding is a game of adapting our training and diet to manipulate our physical appearance. As our bodies approach age 40 and beyond, there is inevitable muscle loss that will occur. Coupled together with the possibility of decreased testosterone production and ailing joints, there are a few things to consider when competing into your 30s and beyond. The following are a few important things to remember for ALL bodybuilders, but particularly those of us who have arrived at, or even passed through the 30 mark.

The 6 Worst Things You Can Do For Bigger Biceps

While there is nothing inherently wrong with training lats and biceps on the same day, if biceps growth is a priority then these two muscle groups are better done separately. Since lat movements involve pulling, they tax the biceps and thus compromise the intensity you can put into your curls, which will in turn hinder long term gains in arm mass.


“I’ll start on the Smith machine, doing incline presses,” the Boca Raton, Florida, resident says. “I’ll begin with 25-pound plates on each side and do a set of 20. Most men have too big of an ego to start with 25s, but I make sure to leave my ego in the parking lot.”

Muscle & Fitness on Twitter

Check out @JonahHill 's massive body transformation! He must be killing it in the gym #Respect

6 Ways To Cheat Right

Studies have shown that carbohydrates are what influence levels of leptin, a hormone that plays a major role in hunger and satiety. When leptin is low, your stomach will growl and you'll get that familiar hungry feeling. Eat a macro-filled meal, and leptin levels will rise, turning off the growling and contributing to making you feel full. It's the rise of insulin and/or glucose in the blood that drives up leptin levels previously suppressed by low-carb dieting. On your cheat day, it's critical that a low-carb dieter's extra calories come primarily from carbs. A standard low-carb diet allows for roughly 0.5 gram of carbs per pound of bodyweight or less. On your cheat day, increase that all the way to 2 grams of carbs per pound.

Tip: The Medball Pull-up | T Nation

Set up at the pull-up bar with a medicine ball beneath you, then hop up and clamp the ball between your legs. You should feel an automatic core response. By squeezing your adductors, your abs will light up, creating a much safer position from which to execute your pull-ups. This will look almost like the foundational "hollow body" position in gymnastics.

How to make the perfect martini for anyone

Hand tools. Appliances. Actors. Lots of things claim to be versatile but really aren’t. But that can’t be said of the humble martini. One of the oldest cocktails around, a classic martini is traditionally made with gin and vermouth and garnished with either an olive or a lemon twist. But where the drink goes from there is limited only by your imagination—and what you have behind the bar to work with.

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.

45 Kai Greene

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How The Rock Starts His Leg Day

But here's something he does that you probably don't. According to his Instagram feed, he gets a big-time glute pump to ward off what he calls his "sexy lower-body injuries" from years of being, well, The Rock. This kind of badass, superhuman warmup may be just what you need to launch your leg game to the next level.

Tip: The Squat Machine That Actually Works | T Nation

The belt squat is a strength exercise that's been practiced by powerlifters for years now. It can be categorized as a supplemental lift or corrective exercise for people with squat technique issues. If you're lucky enough to have a belt squat machine in your gym, here's what the exercise looks like:

6 Simple Moves to Build a Bigger Chest

Bodybuilding O.G. trainer to the stars, Vince Gironda, claims that dips are the most effective chest exercise and upper-body developer, period! To maximize chest overload, perform dips with a slight forward lean and the elbows flared out. Using an upright posture will emphasize the triceps to a greater degree. If you are able, add additional weight to your bodyweight. Dips allow more weight to be handled than any other upper-body exercise, including the bench press.

The best backpacking and hiking gear of 2017

Hiking gear is durable and flexible—but it’s often so ugly that you’ll only want to wear it where no one else will see you. Fortunately, the good people at Eddie Bauer have created the classic-looking Guide Pro Shorts, which have clean lines and handsome details that are hard to find in performance hiking apparel. The nylon-spandex fabric gives you two-way stretch for maximum movement, and easily wicks sweat away from your skin. They’re also coated with water-repellant finish, so you won’t get soaked in sudden summer rainstorms—and they’re rated to SPF 50+ UV protection, so the sun won’t bake your legs once it pops back out. Zip slash pockets on both sides keep your essentials close. And if you’re more of a long-pants man, look to the Guide Pro Pants . ($70,

Strength training for distance runners: Core and lower body conditioning plan

That's why  Men's Fitness  and Timex teamed up with Cody Harter, a certified strength and conditioning trainer, running coach, and competitive athlete, as he took on a half-marathon. In this video, we meet up with Harter in New York City for a sneak peek of the exercises he uses in his own training.

51 How to blow her mind just by using your mouth
52 Double-Team Training
53 6 Sex Performance Problems Fixed at the Gym
54 Keep Your Waist Small and Trim
55 Build Lean Muscle By Carb Cycling
56 30 Surefire Ways to Lose Your Gut for Good
57 3 Reasons You're Not Ripped
58 The Right Way to Perform Dumbbell Concentration Curls
59 Blast Your Shoulders
60 Just 1 exercise session can boost brain functioning and mood
61 Top Secret Chest Arsenal Part 1: Leaning One-Arm Dumbbell Flye
62 on Twitter
63 25 brutal workout finishers for rapid fat loss and muscle-building
64 The 10 Dumbest Motivational Sayings | T Nation
65 Four Keys to Gaining Quality Mass
66 Shawn Ray
67 5 workouts to boost your testosterone
68 T NATION on Twitter
69 The T-ransformation 2017 Results
70 Fit Instagram Stars Who Inspire Us to Get Outside
71 Tip: The Best Exercise for a Shoulder Pump | T Nation
72 Build Your Abs With a Barbell | T Nation
73 The best Father's Day gifts for foodie dads: 2017 edition
74 Bodybuilder's Guide to Cheat Meals
75 Primary Back & Biceps
76 Contest Prep 101, Part 1
77 Men's Fitness on Twitter
78 Want To Stay Lean And Healthy? Listen To Your Mom!
79 - Strength Training Motivation
80 Instagram post by @therock • Jun 19, 2017 at 2:18am UTC
81 Tip: How to Naturally Control Anxiety - Biotest
82 Official Muscular Development Magazine
83 Shawn Ray
84 The Zach Even - Esh STRONG Life Podcast by Zach Even-Esh on Apple Podcasts
85 Elitefts
86 STRONG Life Tip - Inspiration is EVERYWHERE
87 The one thing you can only learn under the bar
88 Hidetada Yamagishi - Day In The Life - Vlog 32
89 Model Antje Utgaard's 21 most gorgeous Instagram photos
90 Shawn Ray
91 Shawn Ray
92 Kai Greene on Twitter