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Craig Capurso's Ultimate Back Workout

Forget that "3 sets of 10" mentality. Let IFBB pro Craig Capurso take you on a heavy-weight, Tabata-style tour of a back workout that will improve your power, strength, muscle size, and muscle endurance.

Super League

Anyone can compete in Super League by sending us an application via the contact form. After our first event, there will be two ways to turn pro – neither of which involve local shows, pro qualifiers, or years of traveling to get your “pro card”. 

WATCH: How Many Times Did I Think About Giving Up Powerlifting?

Powerlifting isn't always fun. You have bad days in the gym, bad training cycles, and bad meets. What happens when the bad outweighs the good? Is it time to consider leaving?

Winners Interviews - NPC USA 2017

Muscular Development's Shawn Ray catches up with overall bodybuilding winner & new IFBB Pro Derek Lunsford shortly after the conclusion of the 2017 NPC USA Championships.

Finals Wrap-Up Video | NPC USA 2017

Muscular Development's Shawn Ray & Ron Harris wrap-up the final results from the 2017 NPC USA Championships.

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Top News
1
Master the Arnold Press to Build Big Shoulders

Add this move to your shoulder workout to target your front delts.

2
5 Things You Should Know About Avocados

3) While the banana is most famous for potassium content, a typical avocado contains 35% more potassium (684mg vs. 505) than that of its long, yellow cousin. Avocados are also a decent source of calcium and magnesium, crucial electrolytes for athletes because of their role in muscle function and fluid balance.

3
30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

4
Arnold Schwarzenegger's Highlight Reel

Schwarzenegger poses for a portrait circa 1966 in Austria. The now-legendary bodybuilder has since disclosed that his mother wasn't as enthusiastic about his hobby as he was in the very beginning. "When I first started lifting weights in 1962, my mother cried, saying, 'Where did I go wrong? My boy has pictures of naked, oiled-up men on his wall, and all his friends have pictures of girls in their rooms,'" he said.

5
Tip: 5 Rules For Training Success | T Nation

Amit Sapir was born in Israel but he was raised on T Nation. He's been a member since T Nation launched in 1998. Amit has gone from knowledge hungry teenager, to soldier, to qualifier for the 2004 Olympic Games in weightlifting, to IFBB pro bodybuilder. That's why we're glad to have him on the Biotest training team. He's the real deal. Follow Amit Sapir on Facebook

6
Bodybuilding for Strength Athletes | T Nation

Having a strong grip for deadlifts is important. You can't deadlift what you can't hold on to. The thing is, grip work is boring. By ditching the straps and getting in some high reps, you're killing two birds with one stone. It's bad-ass hypertrophy work for the upper back mixed with holding on for dear life for a couple of all-out sets. Do 20-30 reps here, Kroc-row style .

7
Tip: The Best Damn Sleep Tip Ever | T Nation

Your schedule will vary of course, but it all starts with hitting the sack earlier than you do now and allowing the sleep machinery to finish its job. Yes, I know you're busy and yes, I know you can't do this with a newborn in the house. (I also know you watch several hours of TV a night.) But at least try to allow yourself a "window" for your wake time rather than setting an alarm for a designated time.

8
Tip: Master This Before You Deadlift | T Nation

The hip hinge is often confused with the deadlift, which is a specific exercise that falls under the hip hinge umbrella. While not every hip hinge is a deadlift, every deadlift is a hip hinge pattern. Many people don't deadlift because they think it's too risky. And since the deadlift is the only hip hinge exercise they know, they skip training the entire movement pattern. The result? More low back pain, more injuries.

9
Tip: Go Deep With Technique | T Nation

Subtle differences in techniques go a lot deeper than most people appreciate. Just because you're "good" at a lift or have impressive numbers, it doesn't mean you have mastered that movement. Check out the three deadlifts below. The loading pattern for each one is completely different... and all are correct.

10
The Complete Guide To Shoulder Training | T Nation

Avoid retracting your shoulder blades so that you isolate the rear delt. Keep in mind that the function of the rear delt is simply to move the humerus back, not bring the shoulder blades together. I cue this by telling people to keep their scapulae still and then bring their arm back by "pinching" with their rear delts. If you do it right, you'll know what I mean by pinching.

11
Re-Kaged by Kaged Muscle at Bodybuilding.com - Best Prices on Re-Kaged!

Each serving of Re-Kaged contains 28g of Non-GMP whey protein isolate, 7g of Glutamine and Glutamic Acid (4 g naturally occurring from WPI + 3 g of +Free Form L-Glutamine), patented BetaPower™ – betaine, Patented Creatine HCL, Beetroot and the Super Enzyme ProHydrolase®, which breaks down (hydrolyzes) whey protein into smaller particle sizes for maximum absorption.* What is the difference between hydrolyzed whey and Re-Kaged’s whey protein isolate plus patented Prohydrolase? The difference lies at the point of consumption. Typical hydrolyzed whey protein is chemically treated during the manufacturing process into small peptides and dried. Re-Kaged’s Whey protein isolate plus Prohydrolase is hydrolyzed the instant it comes in contact with liquid. Thus, kick starting the muscle building and recovery process!*

12
shawn ray on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

13
Tip: Your Detox Is Dumb | T Nation

There a lot of things to worry about when it comes to your health. Needing to detox isn't one of them. Here's why.

14
Calorie-Crushing Body-Weight Workout

Challenge yourself with this body-weight workout you can do practically anywhere. There are only three exercises, but you will still burn a ton of calories, and push your muscles to exhaustion.

15
Bodybuilding.com on Twitter

For a limited time take 20% OFF on 125+ products! Make sure to vote for your favorite brands! http://bbcom.me/2vfmQMf  #Bodybuildingcom pic.twitter.com/sAggzZBp0M

16
Biolayne | The official website of Dr. Layne Norton

Get access to premium content from Layne and some of the best authorities on building muscle and burning fat! Not only will you get access to premium articles, you will also have the opportunity to attend live webinars, videos, and Q&As with Layne and other experts. Take your knowledge to the next level!

17
lindsey vonn 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

18
The Complete Arnold

In more recent days, the Austrian Oak wrote a column, “Arnold’s Page,” in FLEX every month. Some months, questions were answered; other months, he discussed a training topic that should be of interest to a majority of our readers. Either way, it’s the same great information dispensed by the most famous bodybuilder the world has ever known.

19
The top 10 testosterone boosters of 2017

Sergeant Steel is the strongest testosterone booster on the market as it combines 16 effectively dosed ingredients that support testosterone increases and estrogen reduction. It’s not often that you come across a product that combines all of the top ingredients and provides you with their proper dosages. Users have been reporting strong increases in libido, strength, sense of well being, muscle hardness, and improved recovery. If you are looking for a no-holds barred test booster, look no further than Sergeant Steel. Real all the Reviews Here

20
Instagram post by Flex Wheeler • Aug 1, 2017 at 1:12am UTC

21
Gold Standard 100% Whey Protein by Optimum Nutrition at Bodybuilding.com - Best Prices on Gold Standard 100% Whey Protein!

Optimum Nutrition is legendary for both quality and innovation. In addition to producing the world's best-selling whey protein, ON's Gold Standard 100% Casein™ introduced slow-digesting nighttime protein to the weight training world and Amino Energy created the anytime energy category in sports nutrition. When technology makes advancements possible, ON will be the company bringing it first to your shaker cup.

22
Supplement Stacking 102

In our “ Supplement Stacking 101 ” course, we schooled you on creating some basic stacks for gaining muscle mass, increasing muscle strength, boosting testosterone levels and dropping bodyfat. In “Supplement Stacking 102,” each stack is designed to build upon those you’ve already put together, to provide a cumulative effect that further enhances the goal at hand, whether it’s getting a better pump from your workouts, having more energy to train harder, picking up your mood, or boosting your growth-hormone levels for packing on muscle mass.

23
Instagram post by Shawn Ray • Jul 31, 2017 at 10:23pm UTC

24
Leaning Lateral Raises to Build Bigger Shoulders

For most people, the conventional lateral raise doesn’t provide enough stimulation, because you don’t experience much tension on the delt until your arm is halfway up. The leaning lateral changes the angle so that your delts work even in the bottom position, making the lift more challenging and more effective when you’re looking to sculpt rounder shoulders .

25
10 Style Essentials That Instantly Elevate Your Wardrobe

You’re probably stocked up on muscle tees and gym shorts—but just because you wear them all the time doesn’t mean it’s all you should ever put on. Step up your style (without overdoing it) by investing in these 10 classic, do-it-all staples.

26
Hannah Jeter Sizzles in 'Sports Illustrated Swimsuit 2017' Shoot

Hannah Jeter—yes, Derek Jeter's wife—will appear in the  2017 Sports Illustrated Swimsuit Issue , returning for the fifth time. But this one's a bit more significant. This time, the beauty was shot just weeks after learning she's pregnant with her first child, according to  SI.com .

27
30 Hottest Female Trainers on Instagram

If you're like us, you're spending more time than you'd like to admit scrolling through Instagram looking at funny memes, shareable quotes, and people with bodies that'll motivate you to bring everything you've got to your workout that day. Since we’re spending so much time in the app (and posting on our Instagrams @ MuscleandFitnessHers and @ Muscle_and_Fitness ) the obvious next step is to make sure that we're following women who inspire us with their badass workouts and fit physiques. Here are the top female fitness trainers we're crushing on in Instagram (in no particular order) that we think you'll want to follow, too!

28
8 Things You Should Know About Protein

“If you had a list of biological values of how protein is broken down, whey would be at the top. And then dairy, and the rest fall underneath,” Lynn explains. “The pea and potato proteins aren’t terrible—let’s call them C-grade protein—but they’re not A-list. Whey protein is the best option, and you should be paying at least $25 per pound. As expensive as that seems, it’s less expensive than inferior sources of food proteins.”

29
10 Rules for Hardgainers | T Nation

You need to select big exercises that are right for you. T Nation is full of articles from innovative coaches with countless variations on the big 3. Keep experimenting until you find a handful of variations for each major movement pattern or body part that meet the following criteria:

30
Sagittarius Horoscope for Sunday, July 30, 2017

Sunday, July 30, 2017 - Romance is in the air, but an opportunity to pursue an unusual relationship could disappear before you know it. Your infatuation may extend into online interactions, yet it’s challenging to distinguish social media connections from real life ones. Nevertheless, don’t be dissuaded now because someone seems so different from you. You might be delighted by how much you can have in common with another openminded person if you give each other a chance. A friendship is a lovely place to start.

31
The Six Best Exercises For Six-Pack Abs

In fact, repetitive or excessive spinal flexion (e.g., bending your chest toward your knees at the back) is just about "the worst thing you can do for your back," says David Larson, C.S.C.S., a strength coach at Pulse Fitness in Scottsdale, AZ. In addition to swapping crunches for some more complex moves (detailed below), proper diet is essential for carving out that six-pack—just ask any fitness model or strength coach. But here are six key exercises to get you started on making your abs the best they’ve ever been.

32
The Men's Fitness guide to the top 30 muscle-building foods

Fermented dairy products like kefir are a little-known magic bullet for muscle building. Kefir is the perfect addition to any muscle-building blender bomb, providing distinct nutritional advantages over water or regular milk. If you usually use water in your shakes, 1 cup of kefir will add 150 calories to your diet. Compared to regular milk, kefir will allow your meal to be more easily digested due to the presence of probiotics (up to 10 billion good bacteria per cup). These healthy bacteria will help keep your digestive track running at peak condition so it can break down and assimilate a maximum amount of calories and nutrients from your meals.

33
Rising Star Asia Monet Releases New Original Song 'Come Along'

Rising star Asia Monet has released a new original song. Asia is best known for her standout role on Season 3 of Dance Moms and was the subject of her own show Raising Asia. The series followed the young performer along with her mom, dad and little sister on her journey towards becoming a star. Things are not slowing down for Asia. She can currently be heard showcasing her vocal chops with her new original song ''Come Along'' which is available now on iTunes, Spotify, Apple Music and all other digital platforms. Asia co-wrote the upbeat, dance track to inspire people to come together and empower one another to make a change in the world. You can listen to the track here .

34
T NATION on Twitter

35
America's Hot Girls of the Gym

ANGT (America's Next Great Trainer) presents America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In the first of a series, this gallery showcases those who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

36
BELLA BLU THE SLIME MASTER TAKEOVER??!!!!

BELLA BLU THE SLIME MASTER TAKEOVER??!!!!

37
Dorian Yates' Daily Meal Plan

Some bodybuilders equate sugar with energy and therefore jump to the conclusion that it’s best to load carbs prior to a workout as a kick-starter. That’s exactly the wrong thing to do, because your blood sugar levels will actually drop during the training session, and you’ll fatigue more quickly and lose endurance. To maximize energy and recovery, like I say, I schedule a carb drink immediately after the workout is over. One hour later, I eat another balanced meal of protein (beef, chicken or fish) and carbs (potatoes or rice and a fibrous green vegetable). Lack of careful planning is the main impediment to making progress. Only so many nutrients can be absorbed in one meal; to supply your body with its essential muscle-building elements, your goal should be to eat six or seven small meals.

38
10 Training Mistakes That Kill Progress

I don't mean to be brutally honest, but you don't always need an arm or chest day. Instead, think of the push-pull leg principle as the building block of your program. And if you're a risk taker, then do a vertical and horizontal pull-day as well as a standing vs. laying down push-day. This will put you at five training days a week, but feel free to add a second leg day.

39
Bodybuilding.com 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
Arnold Schwarzenegger Answers Your Cardio Questions

Never forget that your heart is the strongest muscle of all.

41
25 foods you shouldn't eat

You have your doubts about what’s in sausage, but that doesn’t stop you from having a link or two with breakfast, and grilling up a brat for lunch. But, know this: two links of store-bought breakfast varieties have 420 mg of sodium. And bacon? Three slices boast 450 mg. But the health problems are far worse than the salt. Men who eat processed meat every day have lower sperm counts than those who consume them sparingly. And fast food burgers? They're even worse. A whopping 64 percent of calories come from fat. Cruise home and grill your own.

42
Barbell Row for the Deadlift?

THAT HAVING BEEN SAID they can be a good assistance exercise for deadlifts. But not because they are great at stimulating the lats and mid back (they are inferior to many pulling/rowing variations in that regard). But rather because they are effective at strengthening the lower back by having you maintain that bent over position under load. In other words they can help the deadlifting by strengthening the lower back and specifically its capacity to maintain a solid neutral position under load.

43
7 Curls for Bigger Biceps

You can also perform these with an EZ bar, which are called — that’s right — EZ-bar curls. In either variation, where you grip determines which part of the biceps you work. “It’s an inverse property,” he adds. “Gripping inside works the outside of the biceps, and an outside grip works the inside of the grip. Use an EZ curl bar for definition or to even out your biceps.”

44
Boost the Testosterone Within

If you like the Godfather movies (well, at least the first two), that’s good news because one study actually showed elevated testosterone in men who had watched a particularly violent 30-minute segment. On the flip side, watching 30 minutes of The Bridges of Madison County caused testosterone levels to drop sharply, while progesterone increased. One website actually suggested that this reduction was a good thing because it could stimulate a man’s desire to cuddle. How did we get to the point where some think lower T is a positive effect? I can just hear the ladies now: “Sure he’s small, overweight and impotent, but my man is an excellent snuggler.” I don’t think so.

45
Tip: The 2-Barbell Farmer's Walk | T Nation

This variation of the farmer's walk ramps up the core, lat, and grip work required. Give it a shot.

46
Lean vs. Shredded: The Cold Hard Truth | T Nation

Getting shredded is one of the toughest things you'll do, but the rewards are completely worth it. It'll teach you a lot about yourself and the lessons you learn will carry over to all parts of your life. When you're in real shape, there's no better feeling. At least for the weird ones who thrive off pushing their body to places it doesn't want to go to.

47
Men's Fitness on Twitter

Jonah Hill's done it again—see how he looks now. 15 photos of the Hill's new lean, athletic body transformation: http://ow.ly/2CXb30e3LZ1  pic.twitter.com/yxyAyFm7rD

48
Men's Fitness on Twitter

Chisel your core and put those legs to work. Today's Workout 106 with @Mike_Simone_ . Get them all at http://mensfitness.com/TodaysWorkout  #MFDailyWorkout pic.twitter.com/Y03SCuNWY4

49
Muscle & Fitness on Twitter

. @DaleParducciFit shares the details behind his 30-Day Push, Pump & Stretch plan. Get started at http://muscleandfitness.com/pps  (w/ @Mike_Simone_ ) pic.twitter.com/wnsOO0DJen

50
Muscle & Fitness on Twitter

Dominate your competition with our All-Strength Guide 3-day sports conditioning workout program. http://ow.ly/Lb3m30dZPzR  pic.twitter.com/0qEg8nqH06

51 Tip: The Best Damn Sleep Tip Ever | T Nation
52 The Ultimate Chest Workout for Advanced Weightlifters
53 Mr. Olympia LLC on Twitter
54 Tip: Partner Assisted Pull-Ups | T Nation
55 Dwayne Johnson on Twitter
56 Tip: Increase Growth Hormone by 1700% | T Nation
57 Damian Romano on Twitter
58 Tip: The Toughest Bench Press of All Time | T Nation
59 Brendan McGlynn on Twitter
60 Riley King on Twitter
61 Men's Fitness on Twitter
62 Men's Fitness on Twitter
63 Tip: The JM Press with SS Bar | T Nation
64 Shawn Ray
65 Kai Greene on Twitter
66 Seven Metabolic Finishers to Burn Fat | T Nation
67 shawn ray on Twitter
68 Shawn Ray
69 Kai Greene on Twitter
70 Sam Shepard, Actor and Pulitzer-Winning Playwright, Is Dead at 73
71 M&F Iron Maiden: Nicole Michel
72 15 ways to sleep better while traveling
73 7 Exercises to Work Your Legs to Exhaustion
74 What to do if you’re too big for your partner
75 4 Moves for Ripped Lower Abs
76 Rock Solid Arms
77 Abigail Ratchford’s 25 most stunning Instagram photos
78 How Much Time Off is Too Much?
79 17 Ways to Achieve Your Weight Loss Goal in 2017
80 Doutzen Kroes shows off her fit bikini body while enjoying a day on a super yacht in Saint Tropez
81 The workout plan to get a six-pack without doing a single crunch
82 70 Ways to Eat for Muscle
83 Muscle & Performance on Twitter
84 M&F Iron Maiden: Brooke Mora
85 3 nasty side effects of diet soda
86 Your 3 Biggest Triceps Training Problems, Solved
87 2017 Summer Shred: Workout Program
88 Houston Texans on Twitter
89 Boost Strength and Mass with the 5X5 System
90 50 first date conversation starters
91 Training in Chucks?
92 Photos: Bikini-Clad Christina Milian Stuns on Vacation in St. Tropez
93 The American Ninja Warrior Workout Routine