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Kai Greene's Olympia Invite - Will He Compete? | Unleashed Ep. 29

Kai Greene's Olympia Invite - Will He Compete? | Unleashed Ep. 29

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The 25 best exercises for your lower abs

Set a barbell on a power rack at about shoulder height (if you don’t have a rack, clean it to your shoulders). Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet at shoulder-width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back.

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Instagram post by Flex Wheeler • Jun 29, 2017 at 11:32pm UTC

18 Things You Should Fear in the Gym

Fear (or fear for) the "cardio bangers", these are the people that insist on running and pounding on the treadmill as fast and as hard as possible. These people can be heard from across the gym usually with headphones on singing and pounding away on the treadmill. The "cardio bangers" distant cousins the "weight bangers" wont be too far behind. The "weight bangers" are the people who just slam every piece of machine, dumbbell or barbell around them. From warm up sets to max effort sets these guys and girls just slam everything. While it may sound like a joke these people can cause a huge distraction for you and can cause you to get hurt. I have been startled many times by people who slam everything down around them.

Another Victory at the 2017 IFBB Arctic Pro

A long nap that afternoon left me feeling much better going into the finals. The time between my posing routine and final confirmation round helped assure I didn’t exceed my respiratory capacity. While I felt the gentlemen in 2nd and 3rd both possessed great physiques, I was able to synch my first win of 2017 and an Olympia qualification with straight first place scores from both prejudging and finals.

How to REALLY do a Kettlebell Swing | T Nation

Most people need verbal coaching and tactile cues to achieve the proper positions and physically grasp the concept of tension, biomechanics, and movement execution. That's where this comes in. The hinge-to-wall drill helps you place an emphasis on the hips, which lead the motion. They unlock the initial aspect of the hip hinge and move backwards, as opposed to the knees unlocking and again squatting the hinge. Here's how to do it:

Honest Advice About Steroids | T Nation

Few people have what it takes to be a pro. If you use low doses you'll know right away if you've got it or not. If you need one gram of steroids to barely look better than the average gym rat, I've got news for you: you will never be a pro. And probably not even a national level competitor. Taking bigger and bigger doses will likely only give you more side effects while making you look only marginally better. Weigh the pros and cons and be objective with yourself.


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The Truth About Pre-Bed Protein | T Nation

For example, if you consume 40 grams of a protein supplement, only about 4 grams of that becomes muscle tissue, and that's under the best-case scenario. (Muscle-growth isn't always very efficient.) They also demonstrated that exercise functions to push more amino acids into the tissue. No shocker there, although it was great to have actual tracer data confirming this feat.

Total-Body Sled Training | T Nation

This appears to be similar to dragging the sled with your arms extended in front of you. To differentiate, work to stay as upright as you can, with your arms overhead as far as possible. This will shift the emphasis to resisting lumbar extension, with less emphasis on packing the shoulders. You can make this even more dynamic by making an overhead pressing motion as you walk. Don't break position through the midsection as you drag.

Zach Even - Esh on Twitter

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13 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

Tip: Master the PJR Pullover | T Nation

This differs from a lat-specific pullover where the elbows tend to stay in "soft flexion" or even remain completely straight (again to emphasize lengthening the lats primarily) and remain in that position. With this pullover variation the elbows go into flexion, then extension emphasizing the triceps more than the lats.

Tip: Drink This To Prevent Sun Damage | T Nation

Maybe you think you're protected from the sun because you slop on some sunscreen before you hit the beach. Nice try, but about 75% of beach goers who use sunscreen get burned anyhow. Either they put it on sloppily, don't use enough, or fail to heed the instructions to apply it 30 minutes beforehand. Most of the time, people at the beach are just seared ahi, waiting to be doused in wasabi and soy.

5 rookie mistakes that will ruin your squat

Being loose might help you on the dance floor, but not in the squat. When you're squatting, any loss of tension anywhere from head to toe is a leakage of power that should instead be directed into the barbell to squat maximum weights. Make sure your back stays strong, and that your lats are tensed, as if you were trying to bend the bar over your body. Also, tense your legs as if you were trying to open a chasm between your feet—the lateral force will help secure your knees as you move the weight.

Tip: The 4 Keys to Bigger Triceps | T Nation

You need more than 3 sets of 10 of your favorite triceps exercise if you want maximal growth. Here's what to do.

Nina Agdal Looks Sexy in Everything and Nothing

If you had the slightest thought of having a chance with 24-year-old supermodel Nina Agdal you can kiss that dream goodbye. Leonardo DiCaprio has chosen the absolute stunner and would be wise to hold onto this one. Agdal hails from Denmark and although she is known for her modeling has already made her way to the big screen in the movie Don Jon back in 2013. Click through to see her pictures as she splashes around in the pool.

6 Weighted Abs Exercises for a Shredded Stomach

This is a great gymnastic movement that is an advanced version of traditional hanging leg raises . It utilizes the lats, core, hip flexors, biceps and smaller muscles in the back. This exercise requires the body to bow from a global extension (hanging hollow body position) to a global flexion (pike position). I don't recommend this exercise for everyone. You must master the hanging straight leg raise first. Once you get strong enough, I recommend doing low reps with NO kip action. Start by gripping a small dumbbell with your feet and perform 3 sets of 8 reps and then add weight as you progress.

Tip: Why Lifters Have Healthier Hearts Than Runners | T Nation

Most bodybuilders, strength athletes, and lifters aren't big fans of cardio. But they'll drag their butts over to the cardio section of the gym anyway because they've been told they have to do cardio for heart health. But according to emerging research, lifting heavy stuff is just as good for your heart, if not better in some aspects, than cardio.

Tip: How to Build Mid-Back Muscle | T Nation

Most lifters have underdeveloped mid-backs. Here's how to really attack that weak area to bring it up.

Tip: Stay Lean With This Green | T Nation

Even though the study showed maximum benefit in those who were obese, that doesn't mean that it won't improve your glucose levels. Run an n=1 study on yourself and see if it improves your own blood glucose levels. Regardless, those little green sprinkles you thought just added color to your sandwich may be a hack to whittle away your waistline.

Tip: Triple Threat Push-Up Workouts | T Nation

Both push-up protocols are based on the triple drop-set concept. They both begin with the most difficult push-up variation and progressively "work down" to the easiest version. In other words, as you fatigue, the exercises become easier, allowing you to continue to crank out high-quality reps with less risk of injury.

Tip: Train Arms Like a Pro | T Nation

Unlike biceps where the pump is more important than the pounds lifted, triceps need both. However, before you slap another plate on the bar for skull crushers, don't lose sight of the fact that heavy pressing movements for chest and shoulders invariably work the triceps. As such, the bulk of my "heavy" lifting for triceps is taken care of through chest training, not tricep-specific exercises.

25 Dwayne Johnson on Twitter

EXCLUSIVE: @JumanjiMovie trailer! I smolder, have cool super powers & try not to cry when I'm scared. #TheLegendContinues #Jumanji DEC 20

Top 10 Test Boosters for 2017

Sergeant Steel is the strongest testosterone booster on the market as it combines 16 effectively dosed ingredients that support testosterone increases and estrogen reduction. It’s not often that you come across a product that combines all of the top ingredients and provides you with their proper dosages. Users have been reporting strong increases in libido, strength, sense of well being, muscle hardness, and improved recovery. If you are looking for a no-holds barred test booster, look no further than Sergeant Steel. Real all the Reviews Here.

27 Top 10 Supplements for Muscle Mass

Moderate- to high-quality evidence suggests that beta-alanine supplementation increases total work done, power output, physical working capacity and fatigue threshold. Four moderate- to high-quality studies demonstrated an increase in lean mass in beta-alanine-treated groups compared to placebo groups.9 A recent dosing study published in the scientific journal of the American College of Sports Medicine suggested that ~1.2 grams of beta-alanine per day was optimal for maintaining up to 50 percent more muscle carnosine over baseline, after a six-week loading phase of 3.2 grams per day (four x 800 mg doses).10

Instagram post by UndergroundStrengthGym • Jun 27, 2017 at 11:18am UTC

Alert: We Can't Find Fitness Star Michelle Lewin's Bikini

If you were having a bad week, Michelle Lewin has something to cheer you up. The budding fitness superstar is one of the hardest workers in the business and has the body to match it. On Valentine’s Day she decided to hit the beach with a friend and show off every bit of what the gym can do for you. Enjoy the angelic brunette as she parades around the beach for everyone to see.

Scientists may have found the root cause of going gray and balding

Next up: Studies on humans to see if the pigmentation and baldness genes show up in people as they get older and their hair thins and gets gray. In the meantime, if you’re going gray, we say: embrace it. More and more dudes are rocking salt-and-pepper beards and hair, and looking good while doing it. If you’re going bald, there’s only one option once it gets too far along—shave it. (Hey: It works for The Rock.)


Whenever I’m helping an athlete set up a program to improve strength in his back, I tell him to think of the back as having three parts. I know, of course, that the muscles that make up the back consist of one continuous plane, with the various groups often overlapping one another. Yet, I’ve found that when selecting exercises for any area of the back, it’s useful to break down the movements into lower, middle and upper and have at least one specific exercise for each area.

Barbell Squats vs. Smith Machine Squats

In 2002, the Journal of Strength and Conditioning Research reported that the farther the feet are positioned in front of the Smith machine bar, the less quad involvement and the greater hamstring/glute involvement. When the feet were directly under the bar, the hamstrings and glutes received little emphasis, while the quads got almost all the focus. When the feet were about 12 inches in front, the quads and hams/glutes were fairly evenly emphasized. When the feet were placed about 18 inches in front, the hams and glutes received the greatest emphasis, with the quads getting only a little.

33 Official Muscular Development Magazine

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Muscle & Fitness on Twitter

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Big Time Dreamer 🥀 on Twitter

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Dexter Jackson: Armed and Still Dangerous

2015 has been a record year for Dexter Jackson. On March 7, he won his fifth Arnold Classic (record) and made his 14th Arnold posedown (record) in his 15th Arnold (record). And he did it all at 45, making him the second-oldest male winner of an open IFBB pro contest and easily the oldest winner of a “major.” On Sept. 18 2015, when he strolled at his trademark glacial pace to center stage of Orleans Arena, “the Blade” set another record, one that he’d shared for the previous year with fellow Olympia victor Ronnie Coleman. It was his 16th Olympia entry, more than any other competitor in the O’s 51-contest history. Jackson’s Olympia career, highlighted by his 2008 victory, spans from his rookie year in 1999 to the present with no signs of halting. He is bodybuilding’s ultimate ironman, and his record-making 2015 is a testament to his sustained excellence. Throughout his long and distinguished career, the Blade’s colossal and shapely biceps and triceps have perpetually given him an edge. In honor of his 16th Olympia, we assembled Mr. Consistency’s 16 best arm-training tips.

15 Minutes to Bigger Arms

It doesn’t take long to blast your arms and spark new gun growth. The below six exercises are to be performed as two separate giant sets (three exercises per giant set) repeated twice, which, according to my math (see below) will take you a mere 15 minutes. All the best mass-building moves for arms are included here—from chins to dips to close-grip bench. To maximize efficiency, set up all of the exercises/stations before you start the workout so you can transition quickly between them.

Men's Fitness on Twitter

These will make you want to get in a lift at the gym. 17 extreme celebrity fitness transformations:

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Want to get ready for summer? Here is @MyproteinUS 's 28-day workout program - it'll get you cut in 4 weeks.

Muscle & Fitness on Twitter

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The Complete Arnold: Intensity

Without a doubt, the key was focus. I really can’t emphasize this enough. If you have big goals in the gym, you must be totally focused on what you’re doing and what you want to achieve. When I entered the gym, even though I was thinking about being the greatest bodybuilder ever 24 hours a day, my mindset changed completely. I didn’t think about what I had to do afterward or any other concerns outside of training. For the hours I was in the gym, training was the only thing that mattered. Think about it: What is worrying about other things going to do for you in the gym? Nothing. You can do nothing about them for that period. What you can do something about is your body and your muscles. Don’t worry. Your other tasks and obligations will still be there when you leave the gym. Visualization was key for me when I trained. I didn’t just imagine my biceps growing to 22 or 23 inches—I fantasized about them expanding to fill the entire gym, as ludicrous as that may seem. My arms weren’t just big, they were mountains with vast peaks and valleys, at least in my mind. When training, never take your mind of the muscles you’re working.

The products and tools you need to give your car a professional-looking wash

Before you can get your car looking shiny and new, you'll need to stock up on these essential products.

Top 5 Hamstring Training Mistakes

Hamstrings are the ultimate bodybuilding bodypart. After all, most every other athlete trains them — if they train them — for injury prevention. You rarely notice hams of note on a non-bodybuilder, and even most bodybuilders lack the density and dieted-down details to wow a crowd with rear-leg heft or vertical-blind lines. In this article, we help you hammer your hams as we lay bare the top five hamstrings-training blunders. Class is in session.

6 Ways to Lose Your Gut for Good

Instead, walk on an incline at a brisk pace (around 3 mph). That way, you’ll spare the fast-twitch muscle fibers by emphasizing the fatigue-resistant slow-twitch muscle fibers. Also, by staying between 130 – 140bpm, you’ll give your body a nice recovery workout to clear waste, improve your aerobic capacity, and, of course, burn fat.

M&F Iron Maiden: Vanessa Tib

The sexy fitness model shows off her rock hard assets in this steamy bikini shoot

Ronnie Coleman First Ever Training Video | Remastered in 1080 HD + Bonus 1997 Mr. Olympia Footage

Shop my Official Supps - I had all of my old training DVDs remastered in HD! Here is the FIRST ever training tape (yup this was a VHS tape) that I ever made plus some BONUS footage from the 1997 Mr. Olympia where I placed 9th and considered retiring from bodybuilding... good thing I didn't because we all know what happened in 1998! Yeah Buddy, Stay tuned More parts being uploaded soon! As always don't forget to LIKE/SUBSCRIBE for more gainz!! Subscribe for more videos like this- Check Out my Supps - Follow me: Get all of my products here Check out the rest of my videos -

Busty Model Chantel Jeffries Flaunts Curves in Skimpy Bikini

Chantel Jeffries originally came into the spotlight when she was spotted with pop star Justin Bieber when he was arrested several years ago for DUI. Since then Jeffries has spread her wings and added talents to her resume such as becoming a DJ believe it or not. But until you can make it to her next party and see her live in action, enjoy these sizzling pictures down in Miami Beach.

Jumanji: Welcome to the Jungle's trailer is almost here

It introduces us to the four teenagers who end up 'playing' Dr Smolder Bravestone (Johnson), Moose Finbarr (Kevin Hart), Professor Shelly Oberon (Jack Black) and Ruby Roundhouse (Karen Gillan) in the game of Jumanji, which is now a video game.

15 foods that make you feel fuller longer

Stop underestimating beans. Legumes like black beans can help you feel more energized and fuller longer than almost any other food source. It's partically because they're incredibly high in fiber, which promotes a feeling of satiety, and partially because they're made of a complex form of carbohydrates that take your body a long time to convert into energy. Better yet, they've got no saturated fats; can't say the same about certain other proteins.

Sagittarius Horoscope for Thursday, June 8, 2017

Thursday, June 8, 2017 - Your feelings are all over the map now and you're unable to stuff them back into an appropriate box. The moody Moon is visiting your optimistic sign, but it appears that unavoidable trouble is on the path directly ahead of you. Don't tire yourself out trying to stir excitement where there is only unnecessary resistance. You won't change someone's mind with logic today; you must appeal to their heart through the emotions of desire. Martin Luther King Jr. said, "Love is the only force capable of turning an enemy into a friend."

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