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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...

WATCH: Off Topic with Dave and Jim — PEDs and Training Frequency

Kicking off the new series, Dave Tate and Jim Wendler take on a topic of heated debate.

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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.

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.

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.

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).

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.”

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.

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Got a lady-friend who hates lifting? Use this to help her see the light: …

Best Training Shorts for Men 2016

Whether you're a crossfitter looking to nail a PR or an  amateur interested in making strength gains, it's important to find a slim-fitting short (so that excess fabric won't get in your way) that includes specific features like sweat-wicking or quick-drying abilities to minimize moisture, smoothly bonded seams to prevent chaffing, an elastic waistband with a drawcord for a secure fit, mesh lining to deliver airflow, multiple pockets to stash your belongings, antimicrobial properties to ward off bad odors—and finally—a breathable internal boxer brief to hold it all together.

9 Kai Greene | Facebook

Wrapping up our morning session with the champ Danny_getsfit as we take on day 2 of the Toronto Pro Show! Danny is one the many powerful voices we have here in Canada for Dynamik Muscle and couldn't be any more proud. So of course we had to connect and get a morning session together! Thanks Danny! #LetsWORK!! Side Note: Danny hates cardio so we made sure to end the workout with a 30 minute stair master session! Hah!

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!...

10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

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.

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

Try this method if you're fed up with not making progress: …

10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

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.

18 - The Motivational Gym Shop

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19 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

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

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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: …

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

25 (@cutandjacked) • Instagram photos and videos

Why the 2016 Rio Olympic Gymnasts' Bodies are So Much More Muscular

You know you have to get in certain macros if you want to put on muscle. So do the guys on the 2016 Olympics team. “We’re paying more attention to what we’re eating—along with our training—that helps us increase muscle size as well,” confirms Dalton. But the guys in 1984? Not so much: “The only thing we ever worried about was what we were going to eat the night before the meet.  A lot of people wanted to eat a huge carb dinner just because that’s what we thought was supposed to help us. And where did we learn that? Just anecdotal evidence, people talking, it really was incredibly unsophisticated,” says Daggett. That’s not to say it was “bad” at all—that was just where the latest in science and high performance research was then. The 2016 guys are lucky in a sense, but just wait until 2048. We can only imagine what insane science will be available then to guide athletes in training and nutrition. It’s almost certain that what we’re doing now will seem quite unsophisticated as well.

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A thumbless grip on the press isn't dangerous unless you do it like a jackass. Details: …

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.

Video Series: Top Secret Chest Arsenal

WHEN IT COMES TO TRAINING CHEST, barbell and dumbbell flat-bench and incline presses sit at the top of the food chain. But once the foundation has been built, breaking through and putting the finishing touches on your pecs requires a little ingenuity. Fortunately, FLEX has five new moves that will have all the curious gym rats stealing your pec routine in no time.

Top 5 Forearm Training Mistakes

The majority of bodybuilders don’t do direct forearm work, whereas many others do four or fewer sets of wrist curls. No segment of the iron game neglects forearms more than the very champions we feature in these pages. And therein lies a problem — you’re not a pro bodybuilder. Phil Heath’s DNA allows him to grow two of the world’s best lower arms by merely gripping bars during upper-body exercises. You’re not so lucky. The assertion that you’ll get enough forearm stimulation by simply training everything else often holds true for Mr. O competitors, but rarely does so for the rest of us.

The Ultimate Glute Workout

Getting it is another matter, since this is the spot where women tend to hold the most body fat for the longest time. Thankfully, Kim Oddo, celebrity trainer to the fitness stars, and IFBB figure pro—and mother of three—Cheryl Brown are here to show you how to kick your own ass into the shape you want with 10 butt exercise moves specifically designed to improve your bottom line.

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

Train twice a day without burning out. Here's how: …

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.

Skinny to Shredded: Teenage Transformation Workout Routine

After being a writer for Muscle & Fitness for some time now, I have been given the opportunity to do a piece on myself. During my years in middle school, I spent most of my time practicing soccer – I felt burnt out pretty quickly and started looking for ways I could maintain my athletic conditioning. I had a friend from soccer who asked if I wanted to go to the gym with him and lift. I took that opportunity and went into our local gym, hit some chest and walked out feeling great. After getting home, I went on my laptop and discovered two amazing sports which I had little knowledge of before-hand – bodybuilding and powerlifting. As a bodybuilder, I have competed in the NPC VA Grand Prix, where I placed first in my weight division. On the powerlifting spectrum, I have competed in a USPA powerlifting meet, where I was able to break the Virginia state record for bench press in my weight class with a bench press of 325 lbs.  I would like to take this opportunity to both introduce myself and my story, as well as provide information which I believe was crucial for the progress I was able to make in a couple years in the weight-room.

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.

Instagram photo by Zach Even - Esh • Jul 31, 2016 at 12:41am UTC

Paleo Diet Myths: 3 Things You Need to Stop Believing

While Paleo has its advocates and critics, the basics seem simple enough: no processed foods, grains, or legumes, and plenty of meat, vegetables, nuts, seeds, and fruit. But even in its simplicity there is still some confusion about why Paleo is or isn't good for you. Here are three common myths about Paleo.

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.

Increase Your Bench Press

This may seem like an odd workout to improve your bench press because there are no bench presses in it! Its primary purpose is to create structural balance. If all your muscles are not in balance, the opposing muscles (antagonists) could shut down. That’s why a trainee who has an extreme case of structural imbalance but corrects it could increase their bench press without performing any bench presses!

Instagram photo by Mr. Olympia Official Instagram • Jul 31, 2016 at 1:23am UTC

10 CrossFit Workouts to Get Rid of Love Handles

So how does the CrossFit set get washboard abs and the confidence to bare it all? Rather than performing endless rounds of crunches, CrossFitters focus on total body training, burning fat and building muscle through heavy compound lifts and high intensity metabolic conditioning workouts. But exercise is only part of the equation for a love handle-free physique. To really see the results of your hard work and notice visible definition, you’ll need to dial in your nutrition and sleeping habits as well.

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.

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.

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Can a relationship last if only one of you trains? Lifters discuss what works for them: …

Kevin Hart, Dwayne Johnson’s ‘Central Intelligence’ Breaks $200 Million at Global Box Office

Duncan Clark, president of Universal Pictures International, said, “With their impeccable comedic timing, Dwayne and Kevin have proven to be the driving force behind ‘Central Intelligence’s’ global success.  We are thrilled to continue our relationship with such incredible talent and filmmakers, and that our partnership with New Line and Warner Bros. on this film has been so successful.”

47 (@cutandjacked) • Instagram photos and videos

6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take , and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron . Ready? Here we go.

The 10 Best Exercises for Swimmers

Who says you can only practice on the pool? Improve your mobility and strength with these essential moves you can do just about anywhere.

The 11 Strongest Women of All Time

If you’ve ever wondered who the strongest women to ever live were, you’re in good company! After checking out Muscle & Fitness’ Strongest Men to Ever Walk the Earth , we wanted to feature some of the strongest women in history. So we picked the brains of staffers at Muscle & Fitness , Muscle & Fitness Hers , and Flex to gather up their list of the strongest women who ever walked the earth. Read about these tough-as-nails women who paved the way for the rest of us.

51 The No-Frills Shoulder Workout
52 The 6 Worst Exercises for Heavy Lifting
53 Tri Prioritizing
54 Obese to Beast: Guy Bravely Strips Down to Show What Extreme Weight Loss Does to Skin
55 7 Best Moves For Crazy Obliques
56 Dave Tate & Jim Wendler Talk PEDS/Training Philosophy -
57 Arnold Schwarzenegger's Tips for Success
58 The "Recovery" Workout to Do in Between Intense Training Programs
59 Maruwaan Moses on Twitter
60 The Facts (and Fiction) on Fat Loss
61 Z-12™ - Biotest
62 Bo on Twitter
63 The 14-Day Eat Clean Plan
64 Menacing Chest
65 Gym Etiquette: 20 Mistakes You're Probably Making
66 5 Reasons Your Workouts Aren't Working
67 Get Pumped! Your Top 25 Workout Songs
68 Tip: How to Make Fast Strength Gains in 4 Weeks | T Nation
69 T NATION on Twitter
70 The Beginner's Guide to Getting Ripped
71 El Segundo Counter on Twitter
72 Peds - Dynamik Muscle - Ask Kai Greene
73 The Ultimate 6-Week Home Workout
74 Physique Science Radio 29 - Dr. Brad Schoenfeld | Biolayne
75 Sam Fuller on Twitter
76 Instagram photo by Pieter Vodden • Jul 30, 2016 at 10:41pm UTC
77 Instagram photo by The Counter - Kahala • Jul 28, 2016 at 3:32am UTC
78 George Hackenschmidt, The Russian Lion - Wisdom From 1908 • Zach Even-Esh
79 Hannah Lacey on Twitter
81 Instagram photo by Shawn Ray • Jul 30, 2016 at 4:42pm UTC
82 on Twitter
83 Mike Titan O'Hearn on Twitter
84 on Twitter
85 Hidetada Yamagishi on Twitter
86 Mike Titan O'Hearn on Twitter
87 Jay Cutler on Twitter
88 Instagram photo by @iconmeals • Jul 29, 2016 at 6:39pm UTC
89 George on Twitter
90 Instagram photo by Kyla Gagnon • Jul 29, 2016 at 3:47am UTC
91 Instagram photo by Ronnie Coleman • Jul 29, 2016 at 11:59am UTC
92 Haseem on Twitter