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Buff Dudes And The 9-Week Journey For The Goblet Of Gains

Not every quest is about rescuing some princess. Some are about hunting the most precious of treasures: sweet, sweet muscle gains. Across nine weeks and nine video game levels, the one and only Buff Dudes will help you transform your body, crush your goals, and develop an arsenal of techniques to keep you growing for years!

John Cena's 'We Are America' Commercial Nominated For Primetime Emmy Award

The Ad Council's powerful video was nominated for Outstanding Commercial.

STRONGER In Mind, Body & Spirit with Mark "Smelly" Bell • Zach Even-Esh

I am fired up to bring you episode 125 of The STRONG Life Podcast with a long time friend, Mark "Smelly" Bell. In this episode, Smelly and I dig into what I like to call the intangibles of training, the things that you can not truly measure yet they are the things that inspire us …

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Tip: Eat This Food for Better Sex | T Nation

Quinoa is not a cereal grain but a seed, and it can be used practically anywhere you'd use rice. And while I'm not aware of any specific studies to support quinoa's ability to turn you into a sack master, just about every nutrient in quinoa has the potential for improving your sexual ability and even increasing your muscle mass.

Tip: The Most Effective 10 Minute Cardio Workout | T Nation

Screw those long sessions on the stationary bike or rower. All you need is a few minutes a week. Here's what to do.

3 Today's Workout

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Muscle & Fitness 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 Look Jacked in 3 Weeks | T Nation

Losing muscle is a protective strategy your body uses to allow you to survive. But it's a last resort. The first thing your body will do is make you lazy. You'll subconsciously reduce how much you're moving and how much effort you use in everyday life. Next, your body will give you cravings and hunger pangs. If that doesn't work and you're able to fight off hunger, the next thing it'll do is decrease the T4 to T3 conversion (T4 is pretty much inactive and T3 is the thyroid hormone that has the highest impact on increasing metabolic rate). When that happens you'll start to feel colder. If that still doesn't work, then you might risk losing muscle.

Pull Your Own Weight

BACK Like chest, this is another easy body part to hit without weights, though to some degree that depends on how strong you are in the pullup. Pullups can be performed with a variety of grips (wide, moderate, close, overhand, underhand). If you can’t get eight reps on your own, use a band under your legs or helping hands to remove some stress. If you can get more than 15 reps on your own, use a chain or helping hands to add resistance. The other key back exercise is the inverted row. This is essentially a pullup with your heels on the floor and body held at. Set a Smith machine bar or a barbell in a power rack at slightly higher than arm’s length when you’re lying on the floor, and pull yourself up as if rowing upside down.

7 Dumb Things People Say About Nutrition | T Nation

I've written about this before, but it needs to be repeated. Chemicals are the building blocks of the natural world. You yourself are nothing but chemicals. In fact, the current value of the chemicals in your body (compiled as basic elements), according to the Mayo Clinic Libraries, is about $4.50. That's $3.50 for the skin and about a buck for the rest of the carbon, calcium, phosphorous, sulfur, iron, etc.

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Tip: Hack Your Hip Mobility | T Nation

Warning: This is a yoga pose. Don't worry, it's a yoga pose that improves your lifting and relieves pain. Check it out.

Tip: A Vitamin for Headaches, A Drug For Sociopaths | T Nation

Personally, I take 5000 IU daily of vitamin D3, maybe a little less in the summer months. (I also haven't had a headache in a decade or more. Hmm.) Remember, it's almost impossible to take too much; you'd have take 20,000 IU of vitamin D every day for months on end to get a negative effect. Given all the other benefits of supplemental vitamin D, it should be a staple supp for most folks.

The Best Damn Workout Plan For Natural Lifters | T Nation

Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn't need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

4 compound exercises that will forge massive biceps and triceps

Barbell curls.  Preacher  curls. Extensions. Pressdowns. On arms day, these are a few of our favorite things. But why do so many guys use single-joint isolation exercises for biceps and triceps, and then bombard larger muscle groups, such as the chest, back and quads, with an array of multi-joint moves that allow for more weight? Is it possible to use that same strategy on your arms? Justin Grinnell, C.S.C.S., owner of  State of Fitness , believes it is.

Instagram post by Zach Even - Esh • Jul 19, 2017 at 12:24am UTC

Tip: The Most Important Key to Workout Consistency | T Nation

The researchers said it takes a month or more to develop a habit. Others have pegged it at around the 21-day mark. Whatever the case, the secret is simply to make your gym time consistent for a few weeks until the habit solidifies. That takes willpower, but only for about a month or so. Then it's habit, which doesn't require willpower.

15 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

Top 5 Natural Supplements for Better Sex

Ginseng , known as the natural Viagra, has a strong reputation for improving sex drive—and for good reason. As one of the most popular herbal medicines in the world, millions of people supplement with the root plant to treat a variety of health conditions from inflammation, to low immune function, to stubborn weight gain—and, of course, sexual dysfunction. A 2008 review of 28 clinical studies suggested that powered Korean red ginseng increased sexual arousal and treated erectile dysfunction in men. Additionally, research conducted by the Department of Physiology at the Southern Illinois University School of Medicine showed that ginseng can directly facilitate erections by relaxing erectile tissue and increasing blood flow.

Tip: 3 Proven Habits That Keep the Fat Off | T Nation

Let's set something straight: all diets work if calories are low enough and/or activity is high enough. But not all diets are healthy and most aren't sustainable. They do lead to fat loss, but it's your responsibility make the transition from "dieting" to everyday healthy and enjoyable eating. Your initial diet plan can't do that for you.

Everything you need to know about astral sex

"To have astral sex with a being, you need their consent," Pavlina says. "Then you can merge your astral body with theirs to begin the process of energy sharing, which will either be sexual or blissful." Again, this is a spiritual practice that takes a long time to perfect, so don't expect to lie down in bed, and start having astral sex with someone...or some thing .

Tip: Train Between Extremes | T Nation

This is dumb. The idea that "if some is good, more must be better" pervades the meathead community. A lot of lifters feel the need to beat the shit out of themselves day in and day out. In fact, most strong people go through a phase in their first few years of training where they treat every workout like it's their last and they refuse to take time off out of fear that they'll lose all their progress.

Tip: The Most Important Key to Workout Consistency | T Nation

The researchers said it takes a month or more to develop a habit. Others have pegged it at around the 21-day mark. Whatever the case, the secret is simply to make your gym time consistent for a few weeks until the habit solidifies. That takes willpower, but only for about a month or so. Then it's habit, which doesn't require willpower.

21 Shawn Ray

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Transformation Tuesday: How one man lost 100 pounds in 6 months

He's been on both ends of the spectrum. In his early and mid-teens, he battled anorexia—only to then become obese in his early 20s. Eventually, Ramos got fed up with his appearance, tired of constantly buying bigger clothes, and was embarrassed that his belly was blocking the steering wheel—it was time for a quality change.

Katy Perry wears skimpy bikini on vacation in Italy

The "Swish Swish" singer has been vacationing aboard a private yacht off the Amalfi Coast in Italy—and spent most of her time tanning and swimming in the ocean.


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8 Things You Should Do Before Every Workout

A solid pre-workout routine begins long before you step into gym shorts or break a sweat. And like everything else, sloppy prep translates to sloppy execution. That can lead to uninspired training sessions or injury, both of which inhibit strength and muscle gains, or weight loss. So to help you craft a sound pre-training regimen, we asked Patrick Solano CSCS, strength and conditioning specialist at the UFC Gym in Torrance, California for his pre-workout necessities.

Men's Fitness on Twitter

Build rock-solid muscle definition and work every muscle group in your body with these @humanfitproject routines:

9 most jaw-dropping photos of Demi Rose Mawby

The social media star, curvy model, and aspiring DJ is Britain's Instagram queen—and she's got millions of followers and the stunning photos to prove it.

4 common pullup mistakes you need to avoid

Many cues out there claim that the body should be held completely straight from head to toe in order to perform a good pullup. This sets an honest-minded trainee on the wrong path. We know pullups are intended to be a back developer, and we’ve learned that hitting the back requires the shoulders to be retracted and set to engage the posterior muscles. Try pulling your shoulders back without mildly arching your back. It’s not possible. To hit your back properly during pullups, think of raising the rib cage toward the bar. Arch the back, and set the shoulders . You’ll feel the difference.

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

Tip: The Probiotic-Prebiotic You've Never Heard Of | T Nation

So you probably already know about the value of prebiotics, probiotic supplements, and eating fermented foods. But you're probably not eating dirt yet. Yes, dirt. More specifically, something called "soil-based organisms" or SBOs. Nope, this isn't hippy stuff. This is actually science-based stuff.

Tip: The Testosterone-Boosting Breakfast | T Nation

While it's often portrayed as the poster boy for bad eating, bacon is actually one of the healthiest foods. It's of course a protein source, but its nutrient density is almost unparalleled and its fat is benign, if not downright healthful. Nearly 50% of the "grease" it floats in as you cook it is oleic acid, which is the same stuff we worship in olive oil. The rest of the fat is mostly stearic acid, which is, yes, a saturated fat, but the body converts most of it into, again, oleic acid. And both bacon and eggs contain relatively large amounts of arachidonic acid, which, while pro-inflammatory in some instances, plays an important role in testicular production of testosterone.

32 Arnold Schwarzenegger

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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.

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Athletes Register Now for 2017 NPC National Qualifier in Honolulu, Hawaii at The Modern Honolulu Hotel! * SRHawaiianClassic

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Get a sneak peak of the episode. ‘Game of Thrones’ premiere: What these 9 photos reveal about the wild new season:

Glute Workout: 5 Moves To A Better Butt

Let's get one thing clear: It's all about the bum. Sure, built biceps fill out a shirt and six-pack abs are the prize of every beachgoer, but the back is where it's at. A bodacious booty is essential to a good physique—and not just for stage-bound fitness contestants. Everyone seems to want a great bum. Photos of posteriors flood the Internet and are often the most viewed—and "liked"—body part on social media. There's just something magical about a beautiful butt!

What Is The Best Way To Train Your Arms?

Answer: It took me a long time to learn how to train arms for the best gains. I used to be in the camp that said you don’t need curls and pushdowns — compound movements are enough. (Big mistake.) Then I thought the answer was progressive overload , adding weight to your lifts every week. But that led to elbow pain. After much trial and error with many clients, I’ve settled on the following methods, which build the bi’s and tri’s safely and swiftly.

The Ultimate List of Grilled Chicken Recipes

If you’re stuck in a grilled chicken rut, it’s time to get creative. And you don't even have to pick another protein to switch things up. The Dietary Guidelines recommend making your protein choices lean, and chicken definitely fits the bill on that front. Although the breast is the leanest, the dark meat is very flavorful and can still be part of your lean protein repertoire—just remove the skin before eating (that’s where much of the artery clogging saturated fat is hiding.) Plus, grilling is a healthy cooking method that’s quick, easy, and delicious. Here are 20 healthy recipes that use grilled chicken in more ways than you could ever imagine.

Muscle & Performance on Twitter

This is also a proven tenet of failure for strength training. Consistency & NOT program hopping is proven tenet of success.

Try The Landmine Deadlift For Perfect Reps

The path the bar follows in a landmine allows you to keep your spine more upright, so you don’t put shear forces on it that can cause injury—as in a classic barbell deadlift. It’s a great way to teach your body to hinge at the hips, too, rather than bending at your lower back, so it prepares you for safer deadlifting should you choose to do conventional deads later on.

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

Never-Before-Seen Images from Classic 'Rocky' Movies

Sylvester Stallone shares some photos from the films that made him America's favorite underdog.

Workout Split to Increase Mass?

A number of resistance training (RT) program variables can be manipulated to maximize muscular hypertrophy. One variable of primary interest in this regard is RT frequency. Frequency can refer to the number of resistance training sessions performed in a given period of time, as well as to the number of times a specific muscle group is trained over a given period of time.We conducted a systematic review and meta-analysis to determine the effects of resistance training frequency on hypertrophic outcomes.Studies were deemed eligible for inclusion if they met the following criteria: (1) were an experimental trial published in an English-language refereed journal; (2) directly compared different weekly resistance training frequencies in traditional dynamic exercise using coupled concentric and eccentric actions; (3) measured morphologic changes via biopsy, imaging, circumference, and/or densitometry; (4) had a minimum duration of 4 weeks; and (5) used human participants without chronic disease or injury. A total of ten studies were identified that investigated RT frequency in accordance with the criteria outlined.

8 Things That Gross Women Out In Bed

Was she disappointed when I took my shirt off? Was it that stupid joke she fake-laughed at during dinner? Does she think I’m going to suck in bed? Or wait, do I need more deodorant and a breath mint?

The 5-move anywhere abs workout

Get ripped without any equipment with this bodyweight routine designed to hit your core from every angle.

Mind Over Muscle

They’re part of your vision, too. When I competed against Sergio Oliva the first time, and he posed his tremendous lats, I shied away. Regardless of how good my body looked, I let him beat me mentally. Because I felt like a loser, I became one. But when we rematched a year later, I was able to convince myself that I was the winner before the contest even began. As a result, no matter what Sergio threw at me, I had the guts to match him pose for pose, and I took the Mr. Olympia title from him. As strong as the body is, the mind is where true strength comes from. One of my favorite examples is the Russian weightlifter, Vasily Alekseyev, who was the first man to clean and press more than 500 pounds. Think about that: Few men ever bench-press 500 pounds, let alone press it overhead. Nevertheless, Alekseyev wasn’t intimidated. He did it, then American Ken Patera did it, and others have followed. That kind of feat will never be easy, but once someone has the courage to do it, it happens again and again. Whatever your goals, in the gym or in life, you must make up your mind about them first.

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.

10 training tips to build a massive chest

Nobody can go all-out all the time. When you feel your performance beginning to suffer, or you just need a break from hard training, throw in a deload week. Deloading is a short period of reduced training intensity designed to lower injury risk and promote recovery for better gains to come. It’s not optional. “Deloads give your joints a break from the pounding of heavy weights,” says Saladino. “You also need them when you have adapted to a program and you’re not seeing any more gains.” There are several ways to implement a deload. You can cut in half the volume you do in your workouts for a week—so if you were doing 20 sets in a session, perform only 10. You can also reduce the loads you lift, using only 60–70% of the weight you used in the previous week’s workouts. Or, Saladino says, simply begin a new program with lighter loads and focus on higher rep ranges. In short, take it easy and come back stronger.

51 | Wireless Gym Headphones & Earbuds
52 The Top 10 Questions Men Ask About Sex
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54 5 tips for growing a great f-ing beard
55 6 Reasons Your Bench Press Sucks
56 Texas Method and Power Cleans
57 Shawn Ray
58 10 Size Secrets
59 The Best and Worst Workouts Before Sex
60 4 Classic Exercises to Build Up Your Biceps
61 Shawn Ray
62 10 Tricks for Bigger, Healthier Shoulders
63 Arms 6x/Week 1 Working Set
64 Why some guys naturally have superhuman strength
65 The Summer Shred: Four Weeks to Six-Pack Abs
66 Kai Greene
67 Tip: The Romanian Deadlift, Improved | T Nation
68 Whole Eggs vs. Egg Whites
69 Hidetada Yamagishi on Twitter
70 Giant Gains with Giant Sets
71 11 tips to improve your diet and make your abs pop
72 10 high-protein foods you’re not eating but should
73 Seven Bucks Prods. Boosts TV Development Team With New Executive Hire (EXCLUSIVE)
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75 Full-Body Workouts of the Legends | T Nation
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77 Deconstructing the "Best" Workout Plan
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79 Men's Fitness on Twitter
80 Instagram post by UndergroundStrengthGym • Jul 18, 2017 at 11:43pm UTC
81 Mike Simone on Twitter
82 Tip: Rope Crunches: You're Doing Them Wrong | T Nation
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84 Tip: 3 Proven Habits That Keep the Fat Off | T Nation
85 10 Mistakes Women Make in the Gym | T Nation
86 10 Pics of the Hottest Model You’ve Never Heard of
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89 Tip: RDL, Wide Legs Sled, and Sumo DL Superset | T Nation
90 Tip: Get Instant Endurance With This Pill - Biotest
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92 Dynamic Effort Upper: Speed Benching and Back Training
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