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All the Badass Trailers You Missed This Weekend From San Diego Comic-Con

Gal Gadot and Chris Pine join forces in ‘Wonder Woman,’ Ben Affleck’s Batman recruits the ‘Justice League,’ and Charlie Hunnam brings the legend of ‘King Arthur’ to life.

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...

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...

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Sagittarius Horoscope for Sunday, July 24, 2016

Sunday, July 24, 2016 - Your mind is like the sea that has washed over the tide wall and your thoughts are breaking the molds of containment. Although it feels as if nothing can stop you now, your confidence borders on denial. It's a bad idea to disregard the laws of the road or the rules of engagement today. But you might feel even freer once you agree to color within the lines. Ironically, sometimes the right constraints grant you the independence you seek.

11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

The One Chest Move You Should be Doing

All of us meatheads are the same. We love to bench press and incline press. We have done these exercises so much that we may have had to take a break from them at times to either progress or avoid injury. The bench press is fun to do, but it is not the only chest exercise that you should be doing.

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.

6 Things You Should Know About Creatine

The jury has been in on creatine for a while — it works. Here's what you should know about this muscle-building supplement.

The Complete Calves Workout

You don’t need to spend forever training your calves—15 minutes or so three to five days a week should suffice, provided you’re lifting with focus and a purpose during that time. The one thing that should always be on your mind is range of motion. Half reps of calves are a waste of time, so go light at first if you need to. Just make sure you feel a stretch at the bottom of each rep; and at the top, get those heels up high so that you’re up on your tippy-toes. Arnold Schwarzenegger once said that he tried to reach the en pointe position of a ballerina on each and every rep of calf raises. It’s a painful position, being up that high on your toes, but that’s what you should be trying to achieve.

7 Reasons Your Guns Aren't Growing

The following mistakes are often made while training biceps, Perhaps one or more will hit home for you, and allow for some changes to your own program that will yield better results for your hard work.

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

Roelly Winklaar's Pec Punisher Workout

As you’ll see from Winklaar’s training split, he trains his chest twice a week on its own in a morning workout when he’s fresh. (He trains his shoulders later that day.) The late Joe Weider would have called this the “Priority Principle.” When you want to bring up a weak area, give it your full attention and make sure it’s not negatively affected by previous work on a tie-in muscle. “You have to be smart with how you schedule your training,” says Winklaar. “You have to think about how working certain muscle groups will affect others.”

Summer Shred Workout 2016

Along with our ultimate abs-shredding program— Four-Weeks to Six-Pack Abs— there's also a supplement plan to help accelerate your gains and a 12-week series of body-chiseling videos with tips to keeping lean and strong all summer long. Modeled by IFBB Pro and Hi-Tech/APS athlete Matt Christianer, our Summer Shred abs routine will help create beach-worthy washboards by emphasizing different muscle groups with each workout. Add these midsection moves to your own routine or download the complete M&F Summer Shred plan to chisel a head-turning physique in just four weeks! Don’t forget to share your summer six-pack photos with us using #MFSixPack and you can win prizes from Muscle & Fitness and Hi-Tech.

Inclined to Curl

While we’re at it, I might as well give you an entire biceps routine. Start with standing dumbbell curls and perform four sets of six to eight reps. I like using a lower rep range for this mass-building exercise. Then move on to seated incline dumbbell curls or preacher curls. Do four sets of 10 to 12 reps, keeping your rest between sets as short as possible — 30 seconds at most, if you can. From there, move on to concentration curls, which is a great movement for peaking the biceps. Again, four sets of 10 to 12 reps. Perform this last exercise only every other week. I believe it’s relatively easy to overtrain biceps, so eight total sets followed by 12 during alternate weeks is plenty.

25 Foods You Shouldn't Eat

These snacks, meals, and beverages aren't doing your health or physique any favors. Cut them from your diet—now and forever.

After Shock: Brian Casad’s Amazing Transformation

Casad started slowly, making one adjustment at a time instead of trying to fix everything right away with some crash diet that would be hard to stick to (“I hate diets,” he says). The first things he cut were the lunches. Rather than go out to eat, he’d go for a run, grab a light salad, then head back to work. “I’d bring gym clothes with me to work, and there was a running trail out by our office, so I’d go out and run a mile or a mile and a half here and there. And then I’d go get a quick lunch, but something lighter. That’s kind of where I started making adjustments.”

8 Things You Need To Know About Your Abs

Free Newsletters Need help achieving your fitness goals? The Muscle & Fitness newsletter will provide you with the best workouts, meal plans and supplement advice to get there.

The Best Pre-Workout Foods

Gearing up for a nastily exhausting workout? Top off your tank with the foods that'll keep you going strong.

10 No-Heat Lunches to Take To Work

Tired of waiting an extra 20 minutes for your coworkers to be finished with the microwave? Or maybe you’re over the same three frozen meal options you have stocked up in your freezer. For a healthy and simple lunch, try out one of these easy lunch recipes, none of which require a reheat! 1. Pineapple Chicken Salad Wrap: The pineapple and Greek yogurt give the chicken salad a wonderful, irresistible sweetness that will leave you refreshed and satisfied. Pack the ingredients and wrap separately and assemble it at work when lunch rolls around! To get the recipe, click here. PinterestShare Link: 2. Asian Quinoa Salad: It’s delicious, healthy, and looks so pretty when it’s made that you won’t want to eat it (too bad you won’t be able to resist). This salad has edamame, red cabbage, carrots, red pepper, cucumber and cilantro, but is very flexible to add some of your favorite veggies. Click here to get the recipe. PinterestShare Link:Photo Credit: Two Peas and Their Pod 3.

How to Lose Weight

Add in Exercise Just like you won’t overhaul your diet, you don’t need to suddenly become a gym rat. We’re aiming for sustainable activity here, so if you go from zero to five days a week at the gym, eventually you’re going to burn out. A more manageable goal, Jackson says, is to ramp up your activity slowly, starting with a half-hour walk every day. Then, he suggests some strength training two to three times per week to retain muscle as you lose fat. Choose multi-joint movements like squats, pushups, overhead presses, and rows—”your biceps are a small muscle, so they don’t burn a ton of calories,” Jackson says—and allow yourself plenty of rest between sets at first. “Working out too intensely at first can affect your appetite and energy, so finding a balance is key,” he says. A great circuit could include 8-12 reps of:

2 Fat-Frying Battle Rope Workouts

body, instead try initiating the movement from your core. “Keep the waves small, fast, and uniform the entire length of the rope,” advises Hopkins. Follow her form tips (right) and then try her favorite routines (below) for a fast and furious total-body workout in minutes.

The 7 Best Workouts for Fat Loss | T Nation

Walking, however, won't raise cortisol. In fact, it might lower it because it helps you unwind and relax. While it won't burn a ton of calories, it can still make a significant difference. A fairly rapid walking pace can use up about 350-400 calories in an hour. Over a week that comes up to 2400-2800 calories. A pound of fat is about 3500 calories. While the math isn't quite that straightforward, it could amount to an extra 4-5 pounds of fat loss over a 12-week period.

Velocity Diet® Supplement Package - Biotest

The Velocity Diet arms you with all the weapons you need in this war on body fat, bad habits, and soft muscles. The plan of attack is in your hands — or will be, as soon as you download the book included in the package.

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!...

T NATION on Twitter

PERFECT article RT @T_Nation Send this to the woman who avoids lifting because she doesn't want to get "bulky" … …

9 Paleo-Friendly Barbecue Recipes

Sure, you can eat clean at your average backyard barbecue if you stick to bunless burgers and wilted side salads. But that’s not a lot of fun. Enter these high-protein, low-carb, Paleo-inspired grilling recipes featuring worldly flavors and unique combinations that allow you to stick to your eating plan without sacrificing taste or nutrition.

T NATION on Twitter

If you've never tried two-a-day workouts, now's the time. Read this first: …

25 - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet - The Motivational Gym Shop Your cart (0)

26 (@cutandjacked) • Instagram photos and videos

T NATION on Twitter

Train your shoulders heavy and still not getting results? Here's what you're missing: …

T NATION on Twitter

5 things you can learn from your great grandfather (if he lifted weights): …

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

Ben Pakulski's Top 10 Training Techniques

HALF SCIENTIST AND HALF MONSTER, BEN PAKULSKI IS THE DR. JEKYLL AND MR. HYDE OF BODYBUILDING. No one in the IFBB Pro League today applies greater scientific rigor to their workouts than Pak- Man. Armed with a degree in kinesiology, he is forever seeking the latest training research, and if you’re lucky enough to converse with him, he can explain the proven logic behind the technique of his every exercise. So he’s Jekyll, the scientist. But he’s also Hyde, the monster (in a good way). Hyde-like, he’s capable of conquering bar-bending weights, and he brings a ferocious intensity to the gym. At first glance, some of his methods seem bat-crap crazy, but they’re only mad in relation to the norm—plodding through the same routine workout afer workout and expecting to magically expand muscles without asking anything extra of them. Now what sounds crazy? Pak-Man is rare among bodybuilders for applying his brain to his workouts at least as much as his body. And as the following 10 factors illustrate, he has some unique and uniquely efective ideas about training. 1) GET TENSE, STAY TENSE Let’s start with the fundamental concept behind all of Pakulski’s workouts.

T NATION on Twitter

Make continual progress in the gym, PR or no PR. Here's how: …

Bread Winners: Tasty Sandwiches to Pack on Muscle and Stay Lean

Nearly half of all adult Americans consume at least one sandwich per day. Still, many lifters shy away from fueling up with these hand­held meals, fearing that all sandwiches will work against efforts to build muscle or stay lean. How­ever, by selecting the right bread, using more inspired protein sources, and passing on fatty dressings and unnecessary add-ons like Kraft singles, you can construct a sandwich that makes it easier to pack on quality mass and titillate your taste buds. Sink your teeth into any of these five pro­tein-packed sandwiches and you’ll see what we mean.

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

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

T NATION on Twitter

How's your central nervous system (CNS) health? Take this quick test and find out: …

Optimum Nutrition Gold Standard BCAA at - Best Prices on Gold Standard BCAA!

Great supplement. I use it along with the Gold standard pre-workout and it is a great combination. It is important to me to be able to get out max reps and train at a fast pace no matter what set I'm on and these BCAA's have really helped me stay strong and finish strong when training. Recovery is so huge to be able to train at a high level everyday so having a product that taste good and does what it is suppose to is crucial. Another optimum nutrition quality product. #FreeONSample

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

T NATION on Twitter

Are your efforts actually paying off? Here's how to find out: …

T NATION on Twitter

Want impressive traps? These beat the crap out of traditional shrugs. Do them: …

T NATION on Twitter

This old-school ab gadget actually works. How to make it work even better: …

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

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.

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

Instagram photo by Mr. Olympia Official Instagram • Jul 30, 2016 at 2:34am UTC

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!...

Gizmodo 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

Cancelled and Renewed TV Shows of 2016

Never get too comfy with the fates of your favorite shows — the game is afoot! Below, you’ll find the latest updates on the renewal or cancellation status of over 150 scripted broadcast and cable series for 2016 and beyond. For sanity’s sake we are not including reality shows or all  scripted shows, but noteworthy ones are here (with new ones being added with each new premiere cycle). Also, we do clear out old cancellations, so if you don’t see your show listed there’s a good chance it’s no longer running.

Russian Lion Power Course Digital Edition • Zach Even-Esh

Included is a 33 page introduction by myself with my thoughts on life and lifting. This book simplifies the system of training, nutrition and lifestyle, something ALL men should be looking to achieve along with success in life.

Europe's Strongest Man reveals how his diet and training helped him win the title

Laurence Shalaei from Swindon has recently been crowned 'Europe's Strongest Man', beating Game of Thrones star 'The Mountain' to the title.

Tip: A New Way to Build Wide Delts | T Nation

Because the load is lighter at the bottom of the range when your hands are down by your sides, you're able to engage the delts more explosively and have the speed of contraction slowed down by the increased resistance through the bands at the top. This is great for targeting the fast twitch motor units in the shoulders while also providing a novel, pain-free stimulus for shoulder training.

51 Pressing for Powerful Shoulders
52 Tri Prioritizing
53 Kevin Hart, Dwayne Johnson’s ‘Central Intelligence’ Breaks $200 Million at Global Box Office
54 The Rock
55 Dave Tate & Jim Wendler Talk PEDS/Training Philosophy -
56 T NATION on Twitter
57 Arnold Schwarzenegger's Tips for Success
58 The "Recovery" Workout to Do in Between Intense Training Programs
59 Maruwaan Moses on Twitter
60 Can You Actually Make Your Penis Bigger?
61 Z-12™ - Biotest
62 This Weird Trick Can Help You Lift More Weight
63 The 14-Day Eat Clean Plan
64 T NATION on Twitter
65 Gym Etiquette: 20 Mistakes You're Probably Making
66 The 30 Best Abs Exercises of All Time
67 Gizmodo on Twitter
68 John on Twitter
69 10 Tips To Break Through Your Fat Loss Plateau
70 Bodyweight Workouts For Fat Loss: Do They Work?
71 The Top 30 Muscle-Building Foods
72 CrossFit Workouts: The 10-Day Program to Get Stronger
73 Five-Day Workout Plan: Timeless Bodybuilding
74 4 Moves for Bigger Traps
75 T NATION on Twitter
76 7 Fat-Torching Dumbbell Exercises
77 Peds - Dynamik Muscle - Ask Kai Greene
78 The Ultimate 6-Week Home Workout
79 Lance Keys (T-800) on Twitter
80 Bo on Twitter
81 Instagram photo by @iconmeals • Jul 29, 2016 at 6:39pm UTC
82 BarkPost on Twitter
83 Leonard on Twitter
84 Instagram photo by Kyla Gagnon • Jul 29, 2016 at 3:47am UTC
85 Halodrol
86 David Edwards on Twitter
87 Deadlifts in the Dungeon with Mike O'Hearn
88 VoJa Petkovic on Twitter
89 Kai Greene on Twitter
90 6 Moves For Stage-Ready Shoulders | IFBB Bikini Pro Caryn Paolini
91 Donny V on Twitter
92 Kai Greene on Twitter
93 Recipe: Coconut Protein Pancakes
94 Mike Titan O'Hearn on Twitter