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The 6 Unwritten Rules of the Gym | T Nation

For many lifts, your form is going to be more controllable if you can see what you're doing. Seasoned lifters know this and that's why we stay out of the way of someone doing a heavy set in the mirror. For anyone else, that means don't get between them and the mirror! If you want a pair of dumbbells and they're right in front of a guy doing seated shoulder presses with a pair of 90's, you wait. If you have a pair you actually want to put away, right in front of him, that's right, you wait.

Tip: Give Barefoot Training Another Shot | T Nation

Barefoot training and minimalist shoes were a big trend a few years ago, but everyone made one big mistake.

Tip: Eat 4 Per Week to Improve Glucose Metabolism | T Nation

According to research out of Finland, men who ate four whole eggs per week had a 37 percent lower risk of type-2 diabetes than men who only ate one egg or less per week. (More than four eggs per week didn't seem to increase the positive effects.) This was associated with eggs' beneficial nutrients that positively affect glucose metabolism and help with inflammation.

5 Things You Should Know About Eggs

2| While a yolk carries all of an egg's five grams of fat and 186 mg of cholesterol, it also packs about half the egg's six grams of protein, as well as its payload of amino acids and vitamins A, B, D, E, and K. This is why many lifters opt for whole eggs plus added whites.

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

10 ways to develop the best abs in the gym

How to do it: Lie on the floor with your legs straight out in front of you and arms extended overhead. Maintain contact between your lower back and the ground as you raise your upper body off the floor, using your core. Keep your arms straight (behind your head) and your toes pointed away from you. Engage your abs as you hollow your belly and slightly round your lower back. Lift your legs off the floor as you raise your shoulders, pulling you back toward the ground. "Start rocking back and forth while keeping your body tight and maintaining the hollow body form," Akman says.

Muscle & Fitness on Twitter

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Men's 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

Haney's Shoulder Cycle

Finally, phase 3 was a killer precontest workout that I’d turn to only during the eight to 10 weeks before a contest. It was simply too intense to perform year-round — my body would break down from its inability to handle the stress. Phase 3 involved dropping the poundage, increasing sets and reps and reducing the rest period between sets to the amount necessary to catch my breath. It’s as intense as it gets, but worth every drop of sweat!

The 6 Best Sex Positions and How to Train for Them

This position involves you being partially upright while only leaning a little weight into your partner's legs. This is going to use all the muscles along your posterior chain to stabilize you so you don’t collapse on her. A strong back and hamstrings along with the stabilizing postural muscles will prevent the embarrassment of having to switch positions because your lower back hurts or that you don’t have the strength to hold the posture. The best exercises for this are deadlifts, bent-over rows, and band pull-aparts.

11 Shawn Ray

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Today's Workout

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The Lean Mass 15 Workout Routine

One other word about this routine: It is designed to elicit muscle hypertrophy, not necessarily strength, although increased strength is a natural by-product of any kind of resistance training. However, while it’s been said that a stronger muscle is a bigger muscle—and there is a general truth to this statement—it needs to be taken in proper context. A well-trained muscle is always going to be stronger and bigger than an untrained one, and it’s pretty safe to say that a guy who can squat 405 for 10 reps is going to have bigger quads than one whose 10-rep max is 135. But when it comes to volumizing muscles, heavier isn’t always better. Case in point: Ed Coan is arguably the strongest man, pound-for-pound, who ever lived. Standing 5'6" at a body weight of around 220 pounds, Coan squatted 1,019 pounds, benched 584, pulled a 901 deadlift, and has held more than 70 world records. Yet while Ed is impressively thick, he’s never carried anywhere near the lean muscle mass of pro bodybuilders of similar height—guys like Dexter Jackson, Branch Warren, Shawn Ray, and Lee Labrada, who, alternately, couldn’t have come near a 1,000-pound squat on their best days.

Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week.

Kai Greene 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 Healthiest Coffee to Drink | T Nation

The positive studies on coffee are piling up, and for once science is telling us that something we already love is good for us. It's official, coffee is a health food. Here's what we know so far:

Sagittarius Horoscope for Saturday, July 22, 2017

Saturday, July 22, 2017 - Perhaps you dream about the future to avoid dealing with the promises you made in the past. Your intentions may have been very sincere in the moment, but situations change as the months roll by. It feels as if your time is running short now and you don’t know how you’re going to fulfill your obligations. Keep in mind that even the tiniest molehills seem like mountains today. Don’t make any sudden changes to your overall strategy yet; wait a few days to see how the new landscape takes shape. Leo Tolstoy wrote, “The two most powerful warriors are patience and time.”

Tip: Eat 4 Per Week to Improve Glucose Metabolism | T Nation

According to research out of Finland, men who ate four whole eggs per week had a 37 percent lower risk of type-2 diabetes than men who only ate one egg or less per week. (More than four eggs per week didn't seem to increase the positive effects.) This was associated with eggs' beneficial nutrients that positively affect glucose metabolism and help with inflammation.

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

Kai Greene on Twitter

My attempt at Bollywood dancing turned into a smooth Shakespearean salsa! Hah! Were loving every min of our Inspire India Tour!

A Lifter's Guide to Alcohol | T Nation

Alcohol also lowers HGH, but it really doesn't seem to impact estrogen the way we once thought. A three week intervention on men and post-menopausal women showed once again that the .5g/kg alcohol level (about 30-40g alcohol in this study) had no impact on circulating estrogen. And two other studies I looked at using 1.5g/kg alcohol and 1.75g of alcohol didn't seem to impact estrogen either. Surprised? So was I. It seems that if anyone is going to be impacted by increased estrogen as it relates to alcohol it's women and not men.

Terminate Gerrymandering

Though I am still very young ( I haven’t even finished middle school yet), I can see our nation has many big issues facing us. Over twenty trillion dollar debt, 14% poverty rate in 2016, large immigration issues, war on drugs, last year alone the United States dumped over fourteen billion pounds of garbage into the ocean, as well as 15.1 trillion pounds of carbon dioxide into the atmosphere. California’s economy, thanks to Arnold’s changes, is not only a booming economy- but also the 6th largest economy in the world behind the US (California being the main reason it’s that high), Germany, Japan, China and the United Kingdom. Not only that- it’s also the quickest growing economy in the world. The unemployment rate of California is 5.2%, while the national unemployment rate of the nation is 4.2%, Ohio’s highest unemployment rates reach as high as 9.6, and our capital’s unemployment rate (District Of Columbia/ Washington D.C.) is actually higher than California’s- coming in at about 5.8%. But the biggest problem our country faces is without a doubt (insert drumroll here)- gerrymandering.

Muscle & Performance on Twitter

A healthy diet doesn’t mean you have to avoid eating out. Here are 12 tips to help you avoid derailing your diet:

11 most stunning pictures of Selena Gomez

The star has gone from Disney Channel to sizzling pop goddess. Here are a handful of her sultriest looks.

10 products that'll turn your bedroom into a sleep palace

Few things are worse than feeling like you're drowning in a sea of blankets in the middle of the night. When you fall asleep, your core temperature drops and gets trapped in the bedding. Luckily, that's not something you have to worry about with SHEEX's Performance Cooling Comforter. While the 500-thread count gives the material feather softness you'll want to cloak your naked body in (totally normal), it never gets suffocating. The heat-regulating fabric is targeted in the central portion of the comforter, keeping your core cool without freezing out your feet. If you really run hot, you'll appreciate the 1.5" bit of mesh fabric sewn along the length of the comforter that further releases heat. The comforter is also crafted from a bacteria-inhibiting material that can reduce odor, staining, and the need to wash your bedding as frequently. Score. ($140, )

Legendary Backs: Joel Stubbs

When, after his pro debut, FLEX put a then-unknown airline pilot on the December 2005 cover with the provocative question “Best Back Ever?” many balked at the alleged heresy of even asking. The bodybuilding community has now caught on to what we first saw. The 6'3" Walking Wall has bodybuilding’s all-time broadest back and perhaps its most phenomenal pose when he unfurls (and unfurls and unfurls) his rear lat spread. Best back ever? It’s open to debate.

Is Your Training Stuck in a Rut?

If you’ve been training a while you have probably experienced this: Things are going good, then great then they suck. I’m not talking about injuries or recovery, sometimes your training just gets stuck in a rut. There can be any number of reasons:

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: How to Autoregulate Your Diet | T Nation

Here's the deal: If you can't wake up on time, without an alarm, every day, then your sleep habits are out of whack. And the problem with sucky sleep is that it alters your hunger-regulating hormones, like leptin and ghrelin. When these hormones are screwed up, you're wracked with cravings and basically your body is sending you false "feed me" signals. One tool to help you get your sleep habits in order is Z-12™ . This will help you get to sleep sooner and get more replenishing, quality sleep.

8 Tips for Great Abs

The most fundamental thing to remember about your abs is that you will not be able to see them while that layer of fat is covering them. Thirty to 45 minutes of cardio three to four times a week is a great start. Obviously if you do more cardio the results will come quicker, but not in the form of more cardio per session, but more days. So optimally I would say five to six days a week for 45 minutes, keeping your heart rate in the 130–140 beats per minute range.

Get Triple-sized Legs

For this routine, we will be working out five days per week: three lower-body days and two upper-body days. While overall volume of training for your upper-body will be low, it will be plenty enough to maintain your current muscle. In fact, by using larger muscles each workout, you produce more growth hormone and testosterone, keeping your metabolism high. So expect some fat loss and a better-looking upper-body by default.

How to train for a marathon without losing muscle

"Weight training is one of the most important components of maintaining strength gains as well as keeping size on," Gottesdiener adds. "You knew that training for a race was going to require additional effort, so don't cut corners now. Along with being consistent in your running schedule, be consistent with your training, too. Try to dedicate at least three days out of the week to weight training."

Muscle & Performance 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

CARDIO COMBAT: Rowing vs. Cycling

Winner: Rowing The biggest differences between these cardio options are the amount of muscle mass involved and the range of motion through which it’s used. Specifically, the whole-body nature of rowing utilizes more oxygen and burns more calories. This allows you to work harder for longer periods, which yields a greater aerobic benefit. The only con we can find? The availability of stationary bikes vs. the availability of rowing machines.

The 10 best back exercises for beginners

How to do it: " Set up the bench so your thighs are flat against the pads, but not so high that it hinders you from bending freely at the hips," Krajewski says. Flare your feet out a bit. When you're starting out, use just your bodyweight. And as you progress, hold a weight plate. "Tuck your chin throughout the entire movement and round your shoulders forward as you bend over as far down as you can go," he explains. Make sure you don't hyperextend your lower back as you raise yourself up. "Contract your glutes as you come up until your spine is in a nice neutral position," he recommends.

Plazma™ Brutal Workout Formula for Enhanced Growth & Recovery - Biotest

Intrigued by this effect, Tim starts thinking about how else he might use the formula. He thinks to himself, "This thing is crazy because, during the most extreme physical demands, we have muscle pulling in nutrients as if it were a vacuum, and the effect completely revolutionizes sports performance. Let's see if we can get a similar effect with muscle growth and recovery. Whatever this is doing for endurance athletes, it should do substantially more for bodybuilders and power athletes."

Virtual Posedown: Ashkanani vs. Columbu

Width usually corresponds to height— but not always. For more than four decades, there was no debate about who was the widest short bodybuilder ever. Franco Columbu held that unofficial title and without much competition. At 5'4", the 1976 and 1981 Mr. Olympia was seemingly as broad as he was tall. “He could fly with that,” Danny Padilla quipped in Pumping Iron upon seeing Franco’s wings unfurled at the 1975 Olympia. Now, at last, the “Sardinian Strongman” has a challenger in the Kuwaiti sensation, Ahmad Ashkanani. Though shorter than Columbu, the winner of this year’s Arnold Classic 212 appears even wider than the legendary two-time Mr. O. Like Columbu’s, Ashkanani’s legs lag behind his upper half, and yet his side-to-side vastness could eclipse the lat spreads of guys in the Mr. O posedown, including Phil Heath. He is the human hang glider. As Padilla said about “the bat” 42 years ago, “He could fly with that.”

Morten Elsøe on Twitter

If vegan blood can cure cancer, is that not an argument FOR eating animals, that eat only plants? #whatthealthclaim #lackoflogic @BioLayne

Muscle & Performance on Twitter

Want to develop big legs in less time? This giant sets routine will have you crawling out of the gym on all fours:


Training for flexibility may not be as sexy as a monster PR, but the reality is that being able to do a full front squat, will make you bulletproof against succumbing to the ailments that affect your non-squatting (or half-squatting) colleagues: low back pain, knee pain, and poor movement patterns.

The People's Gym Rules

Lots of people go to the gym. And yet, about 60 to 80 percent of memberships go unused. There are many reasons why, but no doubt part of it has to do with the environment. With that in mind, I polled people who follow me on Twitter and Facebook to determine what “#gymrules” you would...

Tip: Are You Ready to Eat Bug Protein? | T Nation

Think of how easy it would be to mass-produce insects for consumption or conversion into protein powders. You don't need to clear land, you don't need a lot of feed, and many can live off of organic waste. In other words, if you poop, you're halfway there to becoming an insect farmer who sells his mini-livestock to insect processing plants! Keep them dogies movin', cowboy, or should I say, bugboy?

43 on Twitter

If your workouts are just average, try these hacks to kick-start your motivation and your results!  #BuildYourBody

5 ways to look bigger than you really are

Chin ups, rows, and pulldowns need to become your new best friends. Put bench press and biceps curls on the back burner and focus on adding width to your upper body. A wide upper back will have much more impact on your presence than an overtrained chest will, also because all the back training will open up your shoulders and improve posture. You’ll look wider just because you’re standing taller and more open.

Get the Scoop on Plant-Based Nutrition

At first glance, the term “plant-based diet” might seem self-explanatory—to eat a diet based on plant foods (in contrast to the standard North American diet that’s largely focused on animal-based foods). As a term, “plant-based diet” is often used interchangeably with “vegan” (a diet and lifestyle that avoids all animal products in food, cosmetics, and apparel). But while those who identify as vegan eat an exclusively plant-based diet by definition, eating a plant-based diet can fall along a spectrum with as many variations as there are people to make choices about food. Whether you’re adding one new plant-based food or 20, there are benefits to be found from making plant-based foods a bigger part of your life:

Instagram post by Céline BOULAY • Jul 22, 2017 at 3:25pm UTC

Article: Asia Monet Ray Blows Everyone Away With Her New Single, “Come Along” – Listen To It Here!

It goes without saying that triple threat: actress, singer, and dancer, Asia Monet Ray always mesmerizes us all with everything that she works on. Whether it’s showing her brilliant, dance skills, exhibiting her unrivaled, acting skills in many fan-favorite projects or leaving us all speechless with her incredible, singing voice – Asia Monet Ray truly defines what it is like to be one multi-talented and stupendous, young lady. We all enjoy listening to Asia Monet Ray’s extraordinary covers and we have been eagerly waiting for her to release some more new music of her own. Well, the day is finally here as Asia Monet Ray just recently released her brand new single titled, “Come Along” and we are absolutely obsessed with it.

Instagram post by James Smith • Jul 22, 2017 at 3:14pm UTC

15 ways to improve your workout motivation

S.M.A.R.T, that is. Good goals are s pecific, m easurable, a ttainable, r ealistic, and t ime-bound. In other words, if so far your only intention in hitting the gym X times a week is so you don’t die young or get fat, well, perhaps you need something a little more targeted. Maybe you want to focus on your aerobic health and see if you can train so your resting heart rate drops a few beats per minute, or you want to get more serious about your fat loss endeavors to go down a notch on your belt. Now pick a (realistic) deadline, build a plan, and get to it.

Sylvester Stallone Training with Franco Columbu for Rocky 2

Sylvester Stallone Training with Franco Columbu for Rocky 2

51 The 6-move workout to build bigger legs
52 6 Grooming Products That Can Slow or Prevent Hair Loss
53 Instagram post by Ronnie Coleman • Jul 22, 2017 at 2:20pm UTC
54 Keep Me Accountable
55 on Twitter
56 FLEX on Twitter
57 Wednesday Night - Chest, Shoulder & Triceps
58 Men's Fitness on Twitter
59 25 best high protein egg recipes for all-day breakfast
60 Best for Boulder Shoulders
61 NSERC / CRSNG on Twitter
62 Strength Is Not Always the Answer
63 10 Best Ways to Recover After a Tough Workout
64 Instagram post by Flex Lewis™ • Jul 22, 2017 at 12:39pm UTC
65 Tip: Are Online Coaches Worth It? | T Nation
66 Instagram post by Matt Pattison • Jul 22, 2017 at 4:11am UTC
67 Shed fat and improve your fight game with this shadow boxing Workout
68 Here's What to Do When You Accidentally Sext Your Ex — And She Starts Sexting You Back
69 Tip: Insulin Sensitivity and Protein Pancakes | T Nation
70 10 Interesting Facts About HGH
71 on Twitter
72 5 sex positions that burn serious calories
73 Lou Ferrigno's 10-Step Guide to Monster Mass
74 50 Cent's Fine-Tuned Workout Routine
75 The best oral sex of her life: 7 easy steps
76 25 Foods You Shouldn't Eat
77 on Twitter
78 The Benefits of Using a Reverse Grip
79 7 Curls for Bigger Biceps
80 Top 10 sexiest photos of Jennifer Lopez
81 Chest Blaster
82 Michael Gonzalez on Twitter
83 The 6-week Model Body workout plan
84 5 Tips You'd Give Yourself
85 Dave Bautista's Chest Workout
86 10 sexiest women who attended the Balmain boutique opening
87 Best Pre-Workout Protein Option
88 How to conquer your worst fears
89 Tip: Loaded Lat Stretch for Shoulder Flexion | T Nation
90 Asia Monet Ray on Twitter
91 Brazilian Model Natalia Borges Shows off Amazing Body
92 10 things not to screw up on a first date
93 Muscle Maturity
94 Chuck Vogelpohl 2004 Show of Strength - Blast From The Past |
95 The 10 best anti-aging products to minimize frown lines, wrinkles, and sun damage
96 Hook Grip Help!
97 5/3/1: How to Build Pure Strength | T Nation