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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.

Michael Phelps Distracts Free Throw Shooter At Basketball Game

The Olympic swimmer donned a speedo and his medals at the Arizona State University basketball game.

Dallas Europa Strongman Challenge: I Won My Pro Card

I’m so proud to finally have achieved my original goal in strongman and to continue showing my kids that hard work and time in the saddle pays off.

Winner Interviews | IFBB Chicago Pro 2017

Winner Interviews | IFBB Chicago Pro 2017

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

Pre-Show & After Prejudging Interviews | IFBB Chicago Pro 2017

Pre-Show & After Prejudging Interviews | IFBB Chicago Pro 2017

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Top News
Dwayne Johnson on Twitter

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

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

The 15 Most Important Exercises For Men

Every gym-goer in the world has been asked “Whaddya bench?” at least once. This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. Combine with that the muscle-building effects of the testosterone this move releases and all you have left to do is watch your “little black book” fill up.

Dwayne Johnson on Twitter

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.

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.

shawn ray 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

The Top 10 Movies Every Bodybuilder Should See

If wieght training is your thing, you know the importance of staying out of the gym and taking a well-deserved rest day. That said, it doesn't have to be boring! Training might be off the schedule, but if watching movies is your thing, you can combine both worlds.

7 Tips To Help You Pack On More Plates During Your Next Workout

One of the best ways to gain strength and get past a sticking point is by focusing more attention on the negative, or eccentric, portion of your reps. Have a partner help you lift the slightly heavier weight, then, with your partner spotting you, slowly lower the weight back to the starting position. Most people are stronger during the negative portion, so you should be able to complete this step without issue.

3 Reasons You're Not Ripped

One of the great training misconceptions is that lifting weights gets you bigger and cardio gets you leaner, period. As a result, the guy (or gal) who’s primary goal is to get more “defined” often makes cardio the centerpiece of his program, while lifting takes a backseat. And by “centerpiece,” we’re talking 45-60 minutes on the treadmill followed by 15-20 minutes of pumping iron. What you end up with is some weight loss perhaps (provided a clean diet is followed), but a body that’s no leaner than before.

How to Hit a Triple Bodyweight Deadlift | T Nation

If you miss at your knees or around mid-shin height, it's common to hammer away at RDL's, good mornings, and other variations to train your posterior chain. This can be beneficial, but without a strong upper back, those supplemental lifts won't do a thing. That's why chest-supported rows should be a staple in your program when training for a triple bodyweight pull.

Tip: 4 Convenient Foods You Should Be Eating | T Nation

"Ricing" just means to grind certain foods up into little bits. Riced cauliflower trended during the low-carb craze as an alternative to regular rice, but making it was a pain in the ass. You either needed a really good food processor (and motivation to clean it up afterward) or you needed to spend a lot of time with a cheese grater and a stack of Band-Aids.

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.

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.

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: 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: 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

6 Worst Things You Can Do to Get a Bigger Chest

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator, Rocky, and Superman and it's easy to see why most men covet massive, thick, and striated pectorals. The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel. Building perfect-pecs is not as easy as lying on a bench and mindlessly pressing humongous weights. It takes a well-thought-out, progressive and meticulous approach that carefully avoids the following mistakes.

Get stronger: 7 reasons you should never neglect squats

This may seem like common  sense , but squatting varieties are key for developing lower-body strength. Although machine exercises like leg curls and leg extensions may target the quads and hamstrings, squats utilize almost every lower-body muscle in unison, which translates to real-world strength. Since you aren’t locked into a machine, you’re also building stability and exposing potential imbalances between your left and right side. If you notice your hips shifting from side to side during the movement, put aside your ego and work on single-leg exercises to shore up your hips. You’ll be better off for it.

The 8 Essentials Of Competition Prep

Posing practice is essential to help you shine onstage. Women who don't nail down mandatory poses are scored more poorly than those who do. The expectation is to appear polished and move with grace and elegance while contracting every muscle effortlessly. It's not an easy skill to master, but, with practice you can ensure that your hard work stands out. Your walk and transition from one pose to the next will be highly scrutinized, so be sure you've not only done your work in the gym and the kitchen, but also in front of the mirror.

Supplements for Serious Athletes - Biotest

Includes E-Book – The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.

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.

7 Reasons Your Pecs are Flat

Almost as bad as bouncing the bar off the chest is the inane practice of performing half-reps on the bench press. You want massive pecs to be proud of? Then lower the bar to full stretch (which for most people will mean lightly touching the bar to the chest or to a point just slightly above) to excite every fiber, and then press the bar straight up to lockout, while consciously squeezing the pecs into a tight contraction.

6 Biggest Blunders To Avoid While Trying To Add Mass Offseason

What makes this calculator especially appealing is that it suggests a marker that won't overshoot or undershoot your daily totals (at least for most people). Your goal may be to add size, but you want those gains be more muscle than fat. To that end, your daily caloric surplus should amount to a weight gain of 0.5-1.5 pounds each week, equaling 2-6 pounds a month. Doing so any faster likely means you'll add significant amounts of body fat, so you want to set realistic expectations on how fast you should be gaining weight.

The Only Way to Get Results | T Nation

"The most important thing for a client to get results is for him to have 100% confidence in the program and the coach, and be highly motivated by both. If he's motivated he'll train hard and get better results."

Zach Even - Esh on Twitter

Top Secret Chest Arsenal Part 1: Leaning One-Arm Dumbbell Flye

In Part 1 of the 5-part "Top Secret Chest Arsenal," we put the focus on the inner pecs with the LEANING ONE-ARM DUMBBELL FLYE .  On standard dumbbell flyes, the tension on the pecs at the top where the inner pecs would come into play is greatly reduced because the dumbbells are no longer being moved against gravity. This move utilizes gravity to hit those inner fibers.  Watch & Learn!

Tip: The Shoulder Stretch You Need | T Nation

If you're a big muscley dude and this gives you no improvement, you could also include a roller in the stretch to increase your thoracic mobility. I wouldn't recommend the roller if you don't have much muscle on your back: you don't want to compress your spine, and it shouldn't feel like you are while stretching.

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.

Tip: What You Need to Know About Berberine | T Nation

Berberine is a compound found in many different herbs like goldenseal, Chinese goldenthread, and philodendron. In studies, it's proving to be a heavy hitter when it comes to regulating blood sugar and managing weight, among other things like cancer prevention and gut health. So far, 2,800 studies have been done on the compound, many focusing on its effects on Type 2 diabetes. It appears to rival Metformin when it comes to blood glucose and blood lipid levels. How? Good question.

Sagittarius Horoscope for Sunday, June 4, 2017

Sunday, June 4, 2017 - Looking off into the distance is often easier for you farsighted Sagittarians than seeing something that's right in front of your nose. However, you might not get very far in your vision-questing while delusional Neptune squares the Sun in your 7th House of Partners. It's inadvisable to head out today without the company of a fellow traveler. Collaborating with a like-minded friend changes the energy now. Deepen your understanding by engaging in meaningful communication. Your presence in the present moment averts a developing power struggle in the future.

Today's Workout

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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:

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.

36 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.

Wanna Be Powerlifter

Your buttwink is minimal. Proper lifting shoes would probably eliminate it for you. If you keep lifting in the flat soles (and even if you do get lifting shoes), best to work on your ankle/hip mobility. It's not the most dangerous thing since front squats are an anterior-load and you're not going too heavy, but you should seek to eliminate it eventually, if not to have perfect form then to signify that your body is more structurally sound.

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.

Photos: 9 times we were wowed by Gal Gadot

The 'Wonder Woman' actress is a show-stopper in more ways than one. We look back at her most stunning moments.

6 Moves For Stage-Ready Shoulders

All the world's a stage—especially when you're going to be wearing a tank top all summer! Build shoulders that pop with this quick, tough workout from an experienced bikini competitor.

Performix ION v2X at - Best Prices on ION v2X!

Warnings: DO NOT USE IF PREGNANT, NURSING, OR PLAN ON BECOMING PREGNANT. THIS PRODUCT IS INTENDED FOR USE BY HEALTHY ADULTS OVER THE AGE OF 18 AND SHOULD BE AVOIDED BY THOSE SENSITIVE TO CAFFEINE OR OTHER INGREDIENTS THAT HAVE KNOWN STIMULANT EFFECTS. Contains caffeine. Do not use this product continuously for more than 8 weeks. Do not combine with alcohol. Not intended for use by those with a medical condition. Use only as directed. Do not exceed recommended daily intake. Do not consume synephrine or caffeine from other sources, including, but not limited to, coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Consult a physician or licensed qualified health care professional prior to use if you are pregnant or nursing, or if you are taking medication, including, but not limited to, MAO Inhibitors, antidepressants, aspirin, nonsteroidal anti-inflammatory drugs or products containing phenylephrine, ephedrine, pseudoephedrine, or other stimulants, or if you have a medical condition, including, but not limited to, heart, liver, kidney, or thyroid disease, psychiatric or epileptic disorders, diculty urinating, diabetes, high blood pressure, cardiac arrhythmia, recurrent headaches, enlarged prostate or glaucoma.

43 | Educating & Outfitting Athletes, Coaches and Trainers

My purpose with this article is to use my involuntary position as a character in the story to explore the meaning of the opioid epidemic and its wider implications.

Instagram post by Zach Even - Esh • Jul 2, 2017 at 1:00am UTC


O, Canada! Celebrate the True North with savings on proteins, pre-workouts, and post-workouts.

6 Ways Working Out Works Wonders for Your Sex Life

Having a rockin’ bod is a sure way to feel good about yourself when the clothes start coming off for a night of steamy sex. Research from the University of Arkansas found that college students who were physically fit saw themselves as more desirable and more proficient at pleasing their partner. So hit the gym often for a physique that will give you the confidence to perform your best when it counts the most.

The ultimate workout program to be an all-around athlete

With a combination of strength training, hardcore conditioning work, and "pre-hab" movements to keep you operation at 100%, this five-day program will hone your mind and body into an athletic marvel.

48 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

How to get rid of love handles

The term "love handles" is a bit of a misnomer. In fact, when it comes to the sections of fat on the sides and front of your belly, there's no love lost. Love handles are zones of "stubborn fat," the first place guys gain it and the last it disappears. And sometimes, even though you've logged hours on the elliptical and the abs station, it can feel damn near impossible to get those little pockets of flab off your body.

100 ways to burn fat fast

86) Start running. Sounds obvious, but just try running as far as you can. The next day, try and go for a minute longer. Within a few weeks, you’ll notice how much farther you can go than when you first started.

51 Official Muscular Development Magazine
52 How to Build Muscle and Burn Fat At the Same Time
53 The 10 Dumbest Motivational Sayings | T Nation
54 Muscle & Performance on Twitter
55 The 30-day plan to grow like a monster
56 The 3 best whitewater-rafting destinations in the U.S.
57 Underground Strength Gym June Tee
58 Now That You Have Been Told, Stop Doing This Stuff in the Gym
59 The 2017 Summer Shred
60 I’m Not Surprised | Biolayne
61 8 Ways to Burn More Fat
62 on Twitter
63 M&F Iron Maiden: Larissa Reis
64 6 Foods Proven to Boost Low Testosterone and Increase Sex Drive
65 Tip: Train Arms Like a Pro | T Nation
66 6 Sex Performance Problems Fixed at the Gym
67 Keep Your Waist Small and Trim
68 What Is The Best HIIT Workout?
69 Just 1 exercise session can boost brain functioning and mood
70 on Twitter
71 Shawn Ray
72 T NATION on Twitter
73 The T-ransformation 2017 Results
74 The best Father's Day gifts for foodie dads: 2017 edition
75 Bodybuilder's Guide to Cheat Meals
76 Contest Prep 101, Part 1
77 Men's Fitness on Twitter
78 Men's Fitness on Twitter
79 Ben Pakulski IFBB Pro
80 High Protein Piña Colada
81 5 Ways To Make Face Pulls Even Better | T Nation
82 Instagram post by UndergroundStrengthGym • Jul 1, 2017 at 11:59am UTC
83 Tip: How to Double the Gains from Pushdowns | T Nation
84 Shawn Ray: Fit After 40 "Asia Monet turns 1"
85 Muscle & Performance on Twitter
86 Dwayne Johnson on Twitter
87 Instagram post by Flex Wheeler • Jul 1, 2017 at 12:02am UTC
88 Instagram post by Shawn Ray • Jun 30, 2017 at 6:01pm UTC
89 Born Fitness
90 Kai Greene on Twitter
91 Hidetada Yamagishi IFBB Pro
92 Shawn Ray