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1
The PUSH Challenge

BSN goes where no supplement company has gone before, to bring to you an exciting, emotional and inspiring reality video series.  Three contestants from across the globe will embark on a once in a lifetime opportunity - to train with 3x 212 Olympia Winner, Flex Lewis and his world famous trainer, Neil Hill.

2
Fat Burning Intense Tabata Workout

"Me personally, I am sticking somewhat to the original method and I do my tabatas performing 8 sets for each exercise I choose to do. This breaks down into doing 20 seconds of ultra-intense activity, followed by 10 seconds of rest, all done continuously for 4 minutes until all the 8 sets are finished. That’s the basics on tabata training. Why tabata instead of regular steady pace cardio, you might ask? well, I usually use tabatas when I am preparing for a photo shoot or just getting ripped for the summer. The reason behind me using any kind of HIIT, is that it works much better for fat-loss than traditional cardio. This is my experience and actually proven by science. It has to do with the excess post-exercise oxigen consumption." - Alpha Bodies, Alpha Bodies: http://youtube.com/AlphaBodies CutAndJacked Snapbacks at: http://cutandjackedshop.com/collectio...

3
Sagittarius Horoscope for Friday, July 31, 2015

Friday, July 31, 2015 - You are aware that your wanderlust makes it difficult to follow through on existing commitments these days. The free-thinking Aquarius Full Moon excites your 3rd House of Distractions, reactivating a familiar theme of intellectual restlessness. Although you might be frustrated by current circumstantial limitations, you can still improve your situation by acknowledging your adventurous desires while simultaneously juggling your copious responsibilities. Managing your time creatively is the key to your success.

4
Fighter Diet on Twitter

When I work out and push myself beyond my self-decided limits, I ask myself how much do I... http://facebook.com/Paulinenordin/posts/868179986606364:0 … pic.twitter.com/Tb5u1cX1tZ

5
The 14 Best Things You Can Do for Your Body

Your quality of life is largely dictated by one factor: your physical health . And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out are more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health to the next level, you’ve got to think details, like meditation, flossing, and sex frequency (don't worry: research says the more, the better). If you’re ready to live to 100, start off with these 14 habits.

6
Science Behind the Supps: Performance Series

If you’re planning to lean out in time for summer, make sure you have a strategic supplementation plan that will effectively melt fat off your body while helping you maintain a pump in the gym. A fat burner and pre-workout will be your foundation, followed by a trio of supps that will work to preserve that hard-earned muscle mass. The musclebuilding trilogy will take your fitness to new heights: expediting protein synthesis, boosting strength, and increasing energy levels. An effective yet simplistic plan is the real strategy for a summer shred.

7
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

8
3-Day Ab Workout for a Shredded Six-Pack

That’s it. Designing your core workouts with exercises that fit these categories is all you’ll ever need to build strong abs and an injury-resistant lower back. They can be used as a single progression—one month you could focus only on pure stabilization, work on dynamic movements the next month, and then finally do integrated stabilization exercises the month after—or as a separate focus on each of your training days. I recommend doing all core exercises, except the ones in the integrated stabilization category, first in your workouts, before you train other muscle groups.

9
Learn to Live Like a Navy SEAL | SOFREP

Most of this is a steaming pile of dog shite!! Whilst I do agree that society needs to man up somewhat, have you forgotten what you and others throughout recent history have fought for? Yes, that's right, FREEDOM!! The freedom to choose gender, lifestyle, etc. I think Kristen Beck would have something to say. 20 + years in the SEALs as a proven operator and now she's less worthy of respect?!! I teach my son to be sensitive, but we still play football, make airplane models and watch Top Gear. Your rant about pissing around the fire, eating steak and fighting was hardly a balanced viewpoint!! People like you need to wake up to the world and the fact that civilised society is evolving. If people continue to become sensitive to others then maybe there would be less conflict in the world. Before I get accused of being unmanly, I am an airplane mechanic and I spend my spare time in a boat crew rescuing people in danger out at sea. But that doesn't mean I don't respect those brave enough to come out to their community as who they really are! That said, big respect to those who have served in our defense.

10
7 Easy Ways to Never Miss a Workout

The hardest part of working out? Getting your ass to the gym. Make sure you never miss a workout with these easy hacks.

11
The Power Principles Workout Routine

The following is a sample week of power training combined with strength and hypertrophy training, broken down into a 3—day split—a push day, a pull day and a lower body day. Each workout can be performed either once or twice a week (we'd recommend once a week, so as to avoid overtraining). As you'll notice, power training is performed before all strength and hypertrophy training in each workout, when energy levels at their highest. Perform this style of training for no more than 3-5 weeks at a time, then go back to your regular bodybuilding-style training. For continual gains in muscle power, perform this type of routine 3-5 times a year.

12
It's National Orgasm Day!

We're not sure who started the day-of-all-national-days (though we'd put money on condom and sex toy companies), or where it started, but one thing is certain: You don’t want your partner to fake an orgasm today. No sir. You want her to have the most mind-blowing orgasm ever. And you should, too. So, we’ve compiled our best content from surveys, experts, and real women to give you endless ways to help you both climax.

13
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

14
10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

15
Gym Fix: Build Bigger Calves with This Exercise

Turn your toes inward if you’re a novice or haven’t done much calf work before. This will work the outer muscles of your calves—the most difficult group of calf muscles to build.

16
Grow Like a New Lifter Again? • Strengtheory

Hey Greg, First of all, thanks for all of your content – but of all I’ve read until now, this has been the most impressive article. So, in order to head into the question I’d have for you, I’ll start off with some information about me as a lifter: I’ve been going to the gym for about 13 months now, with an average of about 6 times a week. When I started off, I didn’t know I was supposed to keep my volume low and slowly increase over time, so I jumped directly into it going 7 times a week, and doing compound movements followed by hypertrophy-style isolation exercises. I am 15 years old , weigh about 76 kg (167 lbs) and have a 130 kg DL (286 lbs), a 105 kg Squat (231 lbs) , a 80 kg bench (176 lbs) and a 60 kg ( 135 lbs) OHP. I have never plateau’ed in the recent past, and I would consider my form good enough for me not to get injured with it except perhaps on RPE 9,5-10 PR attempts. I am going on holidays for about 3,5 weeks, and after reading your article, I was thinking about not hitting in the gym on those holidays, ( although there is a gym there I could go to which is partly what this question is about) and simply doing day to day activities such as taking walks, playing basketball, swimming etc.

17
The Number One Fat Loss Workout

Pairing up exercises that work opposite muscle groups (so they don’t compete with one another for recovery) burns more calories than traditional training with straight sets. For example, doing multiple sets of a chest exercise paired with sets of a back exercise shuttles blood back and forth between the working muscles, making your heart work harder. Increased heart rate means more calories burned, and training multiple areas of the body at once also leads to shorter, more intense, and more efficient workouts. Science backs it up. A 2010 study in the Journal of Strength and Conditioning Research found that noncompeting supersets led to greater energy expenditure relative to training time and subjects burned calories at an accelerated rate.

18
Diet or Deception: The Problem With Nutrition Secrets - Born Fitness

Most nutrition secrets and the “best diets” are drenched in fear tactics and instant gratification promises that stretch reality. Don’t believe me? Keep reading and you’ll learn how almost every popular diet in the last 20 years is spiked with more than just a little deception.

19
T NATION on Twitter

7 reasons you're still weak or fat... or both: https://www.t-nation.com/training/8-reasons-youre-still-weak-or-fat … pic.twitter.com/lrqItl7WYb

20
To Wrap or Not to Wrap?

Researchers from the U.K. had lifters wrap their knees and squat with 80% of their one-rep max to determine the effects the wraps had on the biomechanics of the squat, compared with when the men performed the squats without wraps.

21
The Most Popular Mass Diets Explained

How do I gain the most size in the least amount of time?

22
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.

23
Click here to support Linda's Kidney Transplant by Maria Lopez

Hi my name is Maria Lopez and I am rasing money for my sister Linda, who has kidney failure. Linda is 24 years old, married and in need of a kidney transplant. She was diagnosed with FSGS (Focal Segmental Glomerulosclerosis). It is a very difficult time for all of us, even more so for my beautiful sister. Linda is such an amazing sister, great wife, best friend, patient, kind and just over all a kind hearted soul and there isn't anything I wouldn't do to save my sisters life!  Linda needs to have dialysis 3 times a week. Being on dialysis significantly changes every aspect of a person's life. It limits everything from the food that a person can ingest to the amount of energy an individual may have for simple everyday life tasks, not to mention the time it takes to filter the blood of all waste throughout the week. This has become a financial burden on her and her husband, she was unable to go back to work. Please help us reach our goal any amount of donation is highly appreciated. It will help with her expenses,prescriptions, medical bills, pre treatments so that Linda may get the transplant she desperately needs.

24
Improve Vascularity for an Impressive Look

Training for a pump can bring more blood flow to an area, which will make the veins in that body part more pronounced. Unfortunately, the effect is temporary. High rep, high volume training works better for bringing out vascularity. Lower rep, lower volume training has its place for building muscle but will do nothing to help you get a pump. Training for vascularity does not really exist. As stated earlier the only method to revealing your veins is to lower your body fat. Focus on training with progression and on building slabs of muscle. Being veiny doesn't really look appealing unless you have the muscle to back it up.

25
The Best Workout Ever, According to Science

It seems like every other week there’s a new study touting the best way to work out. And, really, how you do it depends a lot on your goal—someone looking to gain muscle mass may hit the gym differently than someone training for a triathlon. A few specific trends have emerged in recent years regarding working out for general fitness, and more specifically how to elicit the optimal metabolic response—that “afterburn” effect of continued calorie consumption for up to 48 hours after a session—e.g., the biggest bang for your effort and time. What the studies have in common: taking a circuit approach to resistance training, using heavy-but-manageable loads, alternately working multiple muscle groups, and rotating through the exercises with little or no rest in between.

26
3 Tips for Nailing the Front Squat

Next, foam roll your lats and thoracic region to assist in holding the weight at shoulder height. Having good ankle mobility and calf flexibility will help you attain your thighs being parallel to the floor. If this gives you a hassle and you find yourself slightly elevating the heels, lower weight and make it a point to increase your mobility so your heels stay put with heavier weight. 

27
High Intensity Hype

University of South Alabama and Baylor University researchers randomly selected trained male subjects to train with high intensity or low intensity while keeping the total volume (sets x reps x weight) the same for both protocols to determine which training method would result in a different outcome when it came to the expression of gene (myosin heavy-chain mRNA) coding for contractile proteins. The high-intensity group did five sets of six reps at 80% of 1RM. The low-intensity group did three sets of 16 reps at 50% of 1RM. Muscle biopsies were performed immediately before training, and 45 minutes, three hours, 24 hours, and 48 hours post-exercise.

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10 Gluten-Free Breakfast Recipes

Whether gluten messes with your gut or you’re simply on a mission to mix things up in the morning, try these energy-boosting breakfasts from The Big Book of Gluten-Free Recipes, a collection of 500+ easy, wheat-free meals and snacks.

29
Take Your Training to the NEXT LEVEL

Follow our 8-week video series for expert advice from Sadik Hadzovic on how to raise the bar on your workouts by taking conventional exercise to the NEXT LEVEL. Push through plateaus, challenge yourself, fight boredom and see results with these NEXT LEVEL moves.

30
7 Gym Moves You Need to Master

Want to be a well-rounded athlete, then you need to think beyond the Big 3. Become a pro at these seven staple moves to dominate in everything else.

31
T NATION on Twitter

The V-Diet requires a level of commitment many people aren't ready for. Are you? Free book: https://biotest.t-nation.com/products/velocity-diet … pic.twitter.com/1nmvUYb2IW

32
Elite Lifestyle Cuisine Signs Olympia 212 Bodybuilding Champion

Company President and former IFBB Professional Bodybuilder, Carlo Filippone states, “One of the greatest compliments Elite Lifestyle Cuisine has ever received is an endorsement from Flex Lewis. Not strictly because he is Mr. Olympia, but because he is a champion with great integrity and an unwillingness to compromise. I have placed the same emphasis on my company. We are as proud to be a part of his team, as we are excited to have him represent our brand.”

33
iSatori Bio-Gro at Bodybuilding.com

Absolutely! Many athletic women already do. Because Bio-Gro contains almost zero calories, zero fat, and zero sugars, it is perfect for dieters or women who are calorie- or carb-conscience yet want the bioactive benefits of protein to help develop and maintain lean body tissue.1-3,5,17,18, 20-24,26-29,33,36-39 And Bio-Gro requires only one tiny scoop (1.5 grams) compared to a large-sized protein shake (25 grams or more), that can leave your stomach feeling full of gas and bloated. What's more, Bio-Gro is derived from a natural source and is safe for anyone to consume.

34
How to Get Six Pack Abs Without Doing Crunches or Sit-ups | Eat This Not That

Unfortunately for beer lovers, a six-pack of cold ones and six-pack abs are mutually exclusive. “My clients repeatedly hear my reminders that I can't help them out-train their poor nutritional and lifestyle choices, and this includes drinking alcohol,” says Horton. When you down a drink, be it beer, wine or liquor, your body has to break down the alcohol before it can process all the other food in your system. This slows down the metabolic process, and can make it difficult to strip away the layer of fat that’s covering your abs. What’s more, research suggests that consuming just half a drink (a 6-ounce beer, a 2.5-ounce glass of wine or half a shot of liquor) can significantly increase appetite and the number of calories you subsequently consume—even if you still feel stone-cold sober. The bottom line: Ditch the booze if you really want to see your abs shine through.

35
Why Tom Cruise Is Making Stunt History In Mission Impossible: Rogue Nation

In the first four Mission Impossible movies, Tom Cruise made it a priority to perform the majority of his own stunts. In MI1, he hung suspended from the ceiling, performing all types of acrobatics. In MI2, using only a harness, he climbed up the side of a cliff at Dead Horse Point, Utah. The catch: he neglected to use a safety net and he tore his labrum on one of the stunts. In MI3, he jumped off a skyscraper, and in MI4, he hung off of the world’s tallest building—the Burj Khalifa in Dubai.

36
Enter to Win the 1 Up Nutrition Ultimate Giveaway

1. How To Enter: Beginning at 12:00 a.m. (EST) on July 15, 2015, visit www.muscleandfitness.com/giveaways and follow the 1 Up Nutrition Ultimate Giveaway directions. Each entry must contain answers to the questions posed to qualify for the drawing. All entries must be received no later than 11:59 p.m. (EST) on August 25, 2015. Only one internet entry per person and per e-mail address, per day will be accepted. Subsequent entries on a single day will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries on a single day by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of American Media Inc. ("Sponsor") and will not be returned.

37
3 Rules You Have to Break to Make Gains

There’s a reason skinny punks call lifters “meatheads” and why some of the dumbest guys in your gym are also the biggest: building muscle ain’t that complicated . Sure, there’s a science to it, but hard work and consistency will take you further than any one program, diet, or exercise can. In an effort to sell more products, the fitness industry has tried to convince you that you need to follow certain rules in order to get big and strong and lean, making the process of transforming your body far more complex, arduous (and, consequently, much less fun) than it has to be.

38
Buffalo Chicken Quesadilla (with Avocado) - Born Fitness

This recipe for buffalo chicken quesadillas, created by Liv Langdon , is the definition of balance: a good source of carbs from the tortilla, a protein-packed (and flavorful) boost from the buffalo chicken, and some monounsaturated-rich avocado, and you have a meal that fits any macronutrient plan. The bonus: the shredded buffalo chicken is versatile for many different recipes. Make lettuce wraps for a great gluten-free snack at work; serve as a dip with carrots, celery or rice chips at the next party; or, wrap it up and grill the outside for added crunch.

39
How to Get Motivated to Work Out

If going to the gym has slowly transitioned from something you love to do into something you love to complain about doing, you’re not alone: “A lot of the athletes I work with love to work out but slowly that love of exercise can one day seem like a burden—especially if you’re not paid to do it,” says Kristen Dieffenbach, Ph.D., Co-Director of the Center for Applied Coaching and Sport Science at West Virginia University’s College of Physical Activity and Sport Sciences. Sometimes you’re tired, sick, or just plain not in the mood. But too often, we tend to associate fitness with the negative—as a means to an end: to lose weight, build a better body, or fend of disease. And even if you are being paid to be an athlete, a love of a sport can turn into something everyone dreads: work. Somewhere along the way, you can lose sight of the positives, adds Dieffenbach. And making fitness something you see as fun can help keep you moving, research finds.

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Bench Press

http://www.t-nation.com/strength-trai...

41
Tabata Training, Fat Loss, and the Intensity Effect - Born Fitness

Best of all? You can make progress at any activity, burn fat, and not have to completely sacrifice your schedule to become fit. And while it’s just 15 to 20 minutes, if you push the pace and maintain a high intensity, you’ll be shocked by how much you can transform your body.

42
The Only Way to Get a Rockin' Six-Pack

When we get our meal plan in order and we are eating in a caloric deficit our bodies will sense that it needs to release some fat from our fat cells to burn off for fuel. When our bodies do this we begin to lose body fat (that fat we see in the mirror). Let’s say your 25% body fat and your goal is to lose your love handles. If you combine basic weight training, cardio and start tracking your calories your body will sense this and begin to bring that body fat number down lower. After a couple of weeks you maybe 20% body fat. You just lost 5%, which is a huge amount of body fat off your frame. That is when you will begin to see a difference in your physique. Will your love handles be gone? Maybe it depends on your genetic makeup but if they aren’t you might have to keep trying to bring your body fat lower. You may need to get down to 15% in order for you to be happy with what you see. That is based on you and your genetics. The bottom line is spot reduction doesn’t exist because our body will only lose fat from all over our bodies not from a single area. If you really want to focus on seeing your six pack maybe you should focus more on what you’re eating as opposed to how many hours of situps you are doing.

43
8 Ways to Crush Size and Strength Plateaus

Follow these tips to break through barriers preventing you from building more muscle.

44
7 Workout Routines for Better Sex

Mobility and strength are essential if you want to perform at your best in the bedroom—you have to be flexible. Here's a workout routine that will work your body holistically, so that every muscle group functions cohesively—rather than bulking random show muscles. This routine will also help you nail some of those not-so-basic positions.

45
High-Volume Fat-Busting Routine

To execute this, Donnelly offers up four separate mini-circuits—one triset and three giant sets, each of which hits the chest, triceps, and biceps with at least three sets apiece and reps residing mostly in the 8–12 range with appreciable loads. “It’s not about doing a bunch of light sets,” Donnelly says. “You’re still doing heavy incline bench presses, for example, but you’re combining them with explosive movements and time-under-tension [TUT]. After inclines, you’re going to drop to the floor for clap pushups. You could do a regular pushup and do 40 reps, but that’s not going to put a tremendous amount of stress on the chest. A plyometric pushup, creating that explosion off the ground and catching yourself on the way down, is almost like a forced negative. And then on the EZ-bar curls, you’re doing slow reps, adding in TUT, which is building muscle.”

46
The Best Low-Carb Bread Recipe - Born Fitness

We could all use a little more bread and vegetables in our life, but one is viewed as healthy and the other a pain to to eat. But who says we can’t have both in our diet and enjoy it? Packed with protein, high in fiber and low in carbohydrates, this cauliflower bread will be sure to please your taste buds. It’s a perfect garlic bread alternative to the popular zucchini “spaghetti” and meatballs. Toast a slice up with your morning omelet for a protein-packed breakfast, or eat it when you just want to eat a piece bread because you’re a human and it tastes good.

47
The Hype Machine: Do Detoxes Really Work? - Born Fitness

Can food really fix and protect your body? These 10 options can help everything from muscle recovery to cancer prevention. Your body might be under attack–only you probably don’t realize it. You have no symptoms. You feel fine. Everything seems to be operating normally. So what’s the problem? Inflammation. It’s a normal process that is designed...

48
15 Sunglasses Perfect For Summer

Aside from protecting your eyes from harsh UV rays, sunglasses can instantly enhance your style. Whether you're looking for a great pair to get you through your next workout, a stand-out pair of attention-getters, or a classic-cool style, we've found it. We identified five current trends in sunglasses: wooden frames, thin rims, bold hues, circular lenses, and performance shields. Then, we sorted through brand after brand to choose our three favorite pairs in each category.  Click through the following slides to find the trend(s) that best suit your style.

49
Does Foam Rolling Help You Build Muscle? - Born Fitness

If you look at research, foam rolling and mobility work doesn’t show much in the way of, “Do this warmup and you will build more muscle.” Part of the reason is SMR (self myofascial release, the fancy name for rilloing) is relatively new to the workout world so research is limited. Stretching is as old as the sun, but there are so many mixed reviews that it’s almost more of a personal preference.

50
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

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65 6 Muscle-Minded Summer Grilling Recipes
66 Arnold Schwarzenegger's Training Tips
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