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Ketogenic Dieting: Frequently Asked Questions

Have your burning keto-queries answered by Dr. Jake Wilson!

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Follow me along during my 2012 off-season and pre-contest preps in a never before seen format with over 95 minutes of 12 grueling workouts plus...

Baby Slice Follows in Father's Footsteps

Kimbo Slice's son takes his chops to the pro MMA ring.

MLB Gold Gloves: Baseball's Most Athletic, Gravity-Defying Diving Catches of the Millennium

Whether they were saving a perfect game, robbing a hitter of extra bases, or launching themselves into the stands, these players all flashed the leather with some style.

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Top News
1
T NATION 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

2
T NATION on Twitter

Make continual progress in the gym, PR or no PR. Here's how: https://www.t-nation.com/training/tip-make-progress-without-adding-weight … pic.twitter.com/BHdWGDe4S2

3
The Rock

As Dwayne "The Rock" Johnson begins his YouTube career, his good friend Lilly Singh AKA iisuperwomanii gives him a tour around the remote volcanic island where all of your favorite videos get made!...

4
T NATION on Twitter

Train twice a day without burning out. Here's how: https://www.t-nation.com/training/tip-twice-a-day-training-for-maximum-results … pic.twitter.com/ZGSgGY4bbO

5
The People's Pokédex: The Rock Takes Over "Pokémon Go"

WHY WE CARE: We care about basically everything The Rock does, and we are constantly amazed that there seems to be no limit to the things he gets up to. (Is he going to launch a surprise third-party campaign for president? It seems possible! ) As we get a better idea of what his YouTube channel is going to be all about, this video gives us a hint. YouTube stars + flexible, zeitgeist-y content + playing off The Rock's persona in an unlikely scenario = viral content gold. So while today it's Pokémon, next week it'll probably be whatever thing the Internet is obsessed with then. Added bonus for The Rock going into out-of-touch Dad Mode at the end selfie-ing himself at the gym and explaining what the video was about—as long as he's this good-natured and goofy, we'll make time for whatever it is he's got going on.

6
Bodyweight Workouts For Fat Loss: Do They Work?

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.

7
RSP Nutrition QuadraLean Thermogenic at Bodybuilding.com - Best Prices on QuadraLean Thermogenic!

Meet the thermogenic counterpart of our best selling weight loss solution, QuadraLean. It is designed to burn fat while simultaneously providing all natural, clean energy and focus.*

8
Peds - Dynamik Muscle - Ask Kai Greene

In this week’s edition of “Ask Kai” the question of steroids is brought to his attention. What advice would you give to a young man who asks if he should take steroids? Kai discusses the confusion that people too often easily associate steroids with being a bodybuilder. He also addresses the question head on from a first person perspective.

9
T NATION 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
Top 5 Traps Training Mistakes

Traps get no respect. They fit in with both shoulders and back, and therefore can be worked (and overworked) with either. Piggybacking with broader workouts, traps seldom get the honor of their own routines, and yet, your two trapezius muscles (left and right) are large, dramatic and complex, bracketing your delts and neck, and forming a kite on your upper back. By contrast, your biceps are puny and simple, but surely you have a bi routine and dote on every curl. Don’t shrug off trapezius training. Give it the respect it deserves by passing our traps test. Class is in session.

11
Brett Bates on Twitter

@BioLayne if it was a perfect world, femi-nazis will vote for Hilary simply because she's a female, and trump well...no comment

12
Sagittarius Horoscope for Tuesday, July 26, 2016

Tuesday, July 26, 2016 - Although the idea of less involvement with others sounds great today, you might find it challenging to retreat into your private world. Nevertheless, you have a specific list of chores to finish and you don't want to be distracted by everyone else. Thankfully, you can accomplish an amazing amount of work in a very short time if you concentrate on your goals. Mental Mercury's trine to ingenious Uranus in your 5th House of Creativity triggers so much innovative thinking that you will emerge the hero with time left over for rest and relaxation.

13
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.

14
Chris Hemsworth's God-Like Thor Workout

Hemsworth in particular was a model of consistency, and the physique he built has made “Chris Hemsworth Workout” the top search suggestion when you punch the actor’s name into Google. The Internet, though, is a minefield of shameless, click-baiting “Thor Workout” imitators. Fortunately, you don’t need to look any further than the full, unabridged template we present here, with exercises demonstrated by IFBB physique pro Sadik Hadzovic. So get ready to hit the gym, and remember: There are no shortcuts.

15
6 Myths of Vegetarian Bodybuilding

Whether you’ve been a lifelong vegetarian or just recently started phasing meat out of your meals, you’ve probably been confronted with some misconceptions about your diet choices. Society and culture have led us to believe that we need to eat meat in order to grow big and strong.

16
Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

17
Go Back for Bigger Triceps

The most popular triceps exercises are skull crushers, pushdowns , and dumbbell kickbacks —all of which emphasize development of the lateral and medial heads of your tri’s. Those two form the outer part of the muscle, the area most visible when people look at you from the side. But the long head is equally important, and makes up a considerable portion of the upper arm. If yours is lacking, you can target it directly by moving your arms overhead—and that’s where the overhead cable extension comes in.

18
Expanding the Rib Box

Along with other past bodybuilding greats like Franco Columbu, Frank Zane, Lee Haney, Tom Platz, Tony Pearson, Boyer Coe, and Bertil Fox, Arnold Schwarzenegger knew the value of training to expand his rib box. Investing considerable time in training and expanding the rib box was done because they knew that it would make all the difference once they began comparative posing. This even applied to bodybuilders who were seemingly less impressive at first glance or in repose: When the rib box was fully expanded, especially with any arms-overhead pose, they looked completely different. In fact, Tom Platz was a great example of a guy who had relatively narrow and unimpressive genetic upper-body structure, but managed to expand his rib box to the point of Olympia-caliber respectability.

19
5 Basic Moves for Bigger Arms

The biceps/triceps workout we’re offering here will help you do just that, providing a high-impact session that will stimulate growth and jumpstart your arm training. Combining heavier compound exercises with high repetition isolation moves, it provides the perfect combination of intensity and volume to pack mass on your guns.

20
The Transformation Workout Plan

If this expert-grade routine seems intense, that’s because it is. But if you want to sculpt, tone, and firm your entire body—including those pesky trouble spots—this is your ultimate blueprint. Designed for an intermediate athlete, the following plan is inspired by the programs Dey creates for her Figure and Bikini competition clients.

21
12-Weeks To A Carved Out Core

The training regimen is broken down into three four-week phases. In Phase 1, you create the basic foundation that lets you proceed to more advanced routines in Phases 2 and 3. And as you progressively work your abdominals harder, you'll refine your diet each week to prepare for the unveiling of those fabulous abs come summertime. The guidelines listed here help you ease into and fine-tune your existing diet, but to really rev up the fat-burning furnace, it'll take plenty of dietary discipline as well.

22
Dennis Wolf: Mass with Class

Although Wolf makes free-weight standards an early focus, he also does isolation and machine lifts to accentuate separation and shape. He also favors mechanical exercises to etch in details; he uses, for example, cable crossovers for chest and one-arm reverse-grip pushdowns for triceps. It’s not enough to simply cram on mass as quickly as possible. Like a sculptor adding clay but molding it, too, you need to train for quantity and quality in every workout.

23
7 Tips for Flirting in the Gym

Believe it or not, there's a right way to pick up women in the gym.

24
Can You Actually Make Your Penis Bigger?

We spoke with a urologist who performs enlargement surgeries to see what works, what's a waste of time and money, and what a guy needs to know before considering any of it.

25
10 Ways To Gain Muscle

Whether you’re a skinny guy desperately trying to pack on muscle, or a not-so skinny guy trying to convert body mass into muscle, bulking up in the right way is a challenge. But that doesn’t mean it’s complicated. With the right training regimens (yes, you want more than one routine on deck), balance of calories and nutrients, and lifestyle you can be on your way to a thicker, stronger you.

26
Rate My Workout: Chest Training Made Easy

Rick H. from Pleasanton, California sent us his workout to review. Here’s what we advised.

27
Finding the Sweet Spot

There are many variables to think about when putting together a training routine , including which exercises, how many reps, how many sets, how much weight, how often to train each muscle group, not to mention diet and supplements. One of the most important of these variables is weight load. There are two factors critical to inducing muscle hypertrophy: load stress and metabolic stress. Load stress is applied by lifting and lowering a weight, as well as forcing a passive muscle to bear a load (e.g., loaded stretch). Metabolic stress is created by actively contracting a muscle against resistance, which leads to the accumulation of metabolic byproducts such as lactic acid and free radicals. Both load stress and metabolic stress activate anabolic signaling pathways within the muscle cell. Loading acts through a mechanism called mechanotransduction, whereby membrane-bound mechanosensors, which are activated when the muscle cell membrane is strained and stretched, turn this mechanical signal into chemical signals that tell the cell to build more structural and contractile proteins. The buildup of metabolic stressors such as lactic acid and free radicals activates anabolic signaling pathways, although the exact mechanism is still being ironed out.

28
T NATION on Twitter

If you're going to compete, do your research. Don't hire this kind of coach: https://www.t-nation.com/blogs/the-dumb-figure-coach … pic.twitter.com/Ihh5NdXT1J

29
12 Things The Rock's Movies Taught Us About Fitness

It’s no secret that protein promotes muscle growth and recovery. Remember this stat: the average desk-jockey male requires about 0.36 grams of protein per pound of body weight each day. When you're putting the work in at the gym, this macro will have to be kicked up a notch to 1-1.5 grams of protein per pound of targeted bodyweight. Make sure to find the right protein fit, overdoing it will pack on fat.

30
T NATION on Twitter

What's the best way to get back into training after an injury? Lifters discuss options: https://forums.t-nation.com/t/building-back-bench-after-injury … pic.twitter.com/XTSyPj5l8u

31
5 Reasons to Start Conquering Calisthenics

From the Spartan army to the Navy SEALs, elite fighting forces have relied on humble moves like the pushup, lunge, and chinup as vital training tools. In recent years, the popularity of gravity-defying street athletes such as Frank Medrano or Hannibal for King has caused interest in calisthenics and other bodyweight-inspired training to spike.

32
The Ultimate Clean Bulk Meal Plan

For ages, bodybuilders and regular guys alike have taken a two-prong approach to getting big and ripped. “Bulking,” or eating as much as possible while training for muscle growth , followed by a calorie-restricted, fat-burning “cutting” phase has become the default method to carve out a bigger, leaner physique. But it’s time consuming, and treating your body like a thermostat that you turn up and down can have negative effects on a cellular level. Fortunately, as we learn more about how the body processes macronutrients, it’s becoming clearer that we aren’t being nearly as efficient in our physique-enhancing efforts as we could be, and consuming specific quantities of nutrients at certain times of day can condense the bulking and cutting phases into one simple phase that will get you jacked—the healthy way—in a fraction of the time.

33
2016 Men's Fitness Summer Running Shoe Guide

Whether you're a guy who likes max cushioning or a minimalist model, you need a running shoe that delivers—for all your training pursuits. That means if you want to hit the track for some speed work one week, then traverse a mountain the next, and maybe run a marathon a few months down the line, you need more than one pair of kicks in your arsenal. 

34
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.

35
Hydroxycut Hardcore Next Gen by MuscleTech at Bodybuilding.com - Best Prices on Hydroxycut Hardcore Next Gen!

For 20 years, the HYDROXYCUT name has been synonymous with results. And now next evolution of HYDROXYCUT is here. Two decades in the making, new HYDROXYCUT HARDCORE NEXT GEN features potent doses of key ingredients in unique, never-before-seen combinations to deliver the ultimate stimulant experience. It also contains green coffee for real weight loss results. Subjects taking the key ingredient in HYDROXYCUT HARDCORE NEXT GEN (green coffee extract [C. canephora robusta]) lost 10.95 lbs. in 60 days with a low-calorie diet and 3.7 lbs. in an 8-week study with a calorie-reduced diet and moderate exercise. Most thermogenic formulas don't have any scientific studies backing their key weight loss ingredients, let alone two.*

36
Stay Honest for Bigger Biceps

"People tend to bring their elbows forward for two simple reasons," says Ernesto Osorio, CSCS, a personal trainer with One2One Fitness in Houston. "The first is trying to achieve a greater peak contraction of the biceps. The second reason is that of pride and ego - you can typically use more weight when you're not isolating the target muscle, a nice way of saying you're cheating. And while it's okay to occasionally use cheating techniques to spark growth, doing so on every rep can hamper your progress.

37
The 20 Best Tank Tops for Men: Summer 2016 Edition

The only downside is that there's a fine line between a stylish tank à la Zac Efron and one that's just, well, far from it. You see, there are certain styles and prints that can come off as over-the-top when constructed into a shirt that's made with such minimal material and shows a ton of skin. Our advice: avoid cut-offs, loud graphics, extra-large arm holes, ultra-long or oversized styles, and mesh. Instead, go for styles with a sharp color contrast and a clean design.

38
T NATION 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

39 MorningRep 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

40
10 Supps You Never Thought of

Every bodybuilder's list of favorite supplements for mass includes the usual suspects: creatine , whey protein, arginine, glutamine and branched-chain amino acids (BCAAs) . If you're more supplement savvy, your list may also include carnitine, beta-ecdysterone, tribulus terrestris and carnosine. But have you ever considered the B vitamin folate, which is important for fetal development in pregnant women? What about melatonin, the supplement that has helped millions of people sleep better? On the surface, these products don't seem to offer much in the mass-building department. Yet upon further investigation, you'd be surprised to learn how they can help you get closer to your muscle-building goals. Read on to learn about 10 supplements you should take that you probably never even thought could help you build muscle.

41
25 Tips for Greatness

After his stunning second to Coleman at the 2001 Mr. Olympia, it seemed inevitable Cutler would soon have a Sandow on his mantel. He sat out the 2002 Mr. O when an undersized Coleman looked especially vulnerable. Then came 2003, when a nearly 300-pound Ronnie Coleman shocked the bodybuilding world. Cutler was second again, but the gap between him and first had widened. In the aftermath, Cutler, who had been relying increasingly on machines and cables to refine what he assumed was enough size, went back to the basics. He knew he had to pack on pounds to hang with Ronnie, so he trained Ronnie-style: deadlifts, barbell rows, T-bar rows, barbell bench presses. Free-weight basics formed the core of his routines in 2004 and have remained there ever since.

42
T NATION on Twitter

You lose 97 pounds but also lose your butt. Help a T Nation member rebuild her glutes: https://forums.t-nation.com/t/best-way-to-put-cushion-back-on-the-rear-end … pic.twitter.com/6DZaxS5zE6

43
The Truth About Nutrient Timing

Your study was a pretty big deal, but probably needs more attention in the mainstream. To catch people up to speed, can you tell me: What was the established “truth” that we thought we knew about protein timing? In other words, why did we think timing was important and what benefit did we believe was accomplished by eating within the “anabolic window.”

44
The Ultimate Metal/Hardcore Workout Playlist

Motivation is the key to keeping you primed to keep pushing heavy weight in the gym. And what better motivator is there than music? We asked the experts—our dedicated  Muscle & Fitness fans—what music makes their heart rate rise and gets them pumped to hit new PRs, and you answered. If you like listening to growling vocals and superhuman guitar riffs to get you pumped up to push superhuman weight, here are some metal, hard rock and hardcore workout songs for your playlist.

45
The 15 Healthiest Foods You Can Grill

In the summer months, your backyard doubles as your kitchen as you forgo your oven for the grill. It's freeing. It's fun. But face it, it can get a little unimaginative. You slap on some burgers, hot dogs, sausages, and corn—but even these summer staples start to feel a bit dull.

46
6 Little Known Tips for Getting Lean

Turn your beer gut into a six-pack with these alternative methods.

47
Analisa on Twitter

@BioLayne what is your opinion on this?? Do you believe too much dairy/ or calcium consumption is dangerous? pic.twitter.com/bFebiob8jf

48
Mike Titan O'Hearn 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

49
Instagram photo by T Nation • Jul 26, 2016 at 11:34am UTC

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Instagram photo by Shawn Ray • Jul 27, 2016 at 2:17am UTC

51 Increase Your Bench Press
52 20 Unwritten Gym Rules You Must Follow
53 6 Tricks to Cure Your Protein Farts
54 10 Superfoods for Super Health
55 4 of the Most Stylish Fitness Trackers
56 Get the 2016 July/August Issue of 'FLEX' On Newsstands Now
57 T NATION on Twitter
58 Healthy Hacks: Control Insulin With Apple Cider Vinegar
59 Instagram photo by Ronnie Coleman • Jul 27, 2016 at 12:15am UTC
60 Fitness Tracker Detected Pregnancy Before Woman Found Out
61 Instagram photo by Ronnie Coleman • Jul 27, 2016 at 12:03am UTC
62 NVRGVUP on Twitter
63 5 Weird Sources of Protein
64 Zach Even - Esh on Twitter
65 Summer Shred Workout 2016
66 10 Ways To Burn Fat And Keep It Off For Good
67 Biotest on Twitter
68 6 Reasons You Should Be Using Whey Protein
69 T NATION on Twitter
70 11 Reasons Why the Rio Olympics Should Be Called Off
71 11 Best Supplements for Mass
72 Bodybuilding: Chest and Back Workout
73 Eating for Muscle Mass: 8 Questions Answered
74 The "Recovery" Workout to Do in Between Intense Training Programs
75 Dave Tate and Jim Wendler Are Back - elitefts.com
76 T NATION on Twitter
77 Biotest on Twitter
78 Optimum Nutrition Gold Standard BCAA at Bodybuilding.com - Best Prices on Gold Standard BCAA!
79 Weekly Twitter Giveaway Terms And Conditions
80 9 Paleo-Friendly Barbecue Recipes
81 T NATION on Twitter
82 6 Fast and Delectable Whitefish Recipes for Summer
83 Instagram photo by Zach Even - Esh • Jul 26, 2016 at 8:36pm UTC
84 Mike Titan O'Hearn on Twitter
85 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼🐅 • Jul 25, 2016 at 3:17am UTC
86 Instagram photo by @therock • Jul 26, 2016 at 3:38am UTC
87 Lose the Stubborn Belly Fat Hiding Your Abs
88 TIME.com on Twitter
89 Kai Greene on Twitter
90 10 Kettlebell Workouts to Build Muscular Legs
91 10 Tricks for Bigger, Healthier Shoulders
92 Chicken Recipes: 50 Things You Can Do With Rotisserie Chicken