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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”. 

Tips for Training High School Athletes • Zach Even-Esh

Training young athletes is my passion. I LOVE helping skinny, weak kids go from Boy to BEAST..... not just physically, but mentally as well. But, I feel HORRIBLE for the athletes who are forced to train with a Coach who has NO clue as to WHAT the hell to do with regards to Safe AND …

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.

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Top News
1
NITRO-TECH by MuscleTech at Bodybuilding.com - Best Prices on NITRO-TECH!

Nitro-Tech is a scientifically engineered, enhanced whey protein formula designed for all athletes who are looking for more muscle, more strength and better performance. Nitro-Tech contains protein sourced primarily from whey protein isolate and whey peptides – two of the cleanest and purest protein sources available. Other whey protein supplements might have only a few grams of these highly bioavailable and easily digested proteins. Nitro-Tech® is also enhanced with the most studied form of creatine for even better gains in muscle and strength.*

2
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.

3
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.

4
Master the Arnold Press to Build Big Shoulders

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

5
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.

6
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

7
The Truth About Nighttime Eating | T Nation

Additionally, there's a problem with practically all of the studies in that they focus on the biological instead of the psychological. Human types are prone to "hedonic hyperphagia," which is the drive to eat for pleasure when you're not in a calorie deficit. I guess this is like hedonic drinking, hedonic sex, or hedonic bowling. Anyhow, it's known in less scholarly circles as "the munchies," or eating for the eff of it.

8
Men's Fitness 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

9
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.

10
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.

11
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.

12
Today's Workout

Subscribe to Men's Fitness and get up to 80% OFF the newsstand price!

13
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 .

14
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.

15
Training Mistakes Part 2

Choosing the correct exercises is crucial to success. It does no good to be strong in the wrong exercises. For squatting and deadlifting, the glutes, hamstrings, and hips are the most important. Reverse hypers, glute-hams, inverse curls, leg curls of all types should be included, but the lifter must never forget the abs! The abs must start every lift. That is why the lifter should take a deep breath before starting the bench or standing press, squat, or pull.

16
6 Fitness Myths That May Be Holding You Back!

For guys, the most stubborn fatty areas are usually the love handles, lower abs, and lower back; for women, it's usually the hips, butt, and thighs. "These areas have a high amount of alpha-receptors, which are more insulin sensitive and receive less blood flow," Lopez says. "After being on prep for, say, 13-15 weeks, you might hit a fat-burning plateau and notice those areas are the last to get really lean. When that time comes, consider getting on the treadmill to help dial it in."

17 Shawn Ray

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18
Bench Training

I decided to do one set too many today. That lest set with 365 barely got half way up and just stopped there...I was done. On a good note, the cortisone shot helped out my shoulder, but not so much for the elbow. I'll take it though.

19
Mr. Olympia LLC 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

20
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  pic.twitter.com/A0i5f3xRUd

21
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

22
Tip: The 4 Squat Progressions | T Nation

Now, when I say "squat" I bet the image you have in your mind is that of a barbell back squat taken to ass-to-grass depth. That is one squat pattern variation, but it's by no means the only way to squat. And for the record, you're not less of a man if you don't squat with the bar on your back.

23
Tip: Your Fancy Pink Salt Is Worthless | T Nation

For instance, a teaspoon of sea salt contains around .2 mg of iron. That's fine, but your daily value of iron, if you're a man, is about 8 mg. If you're a woman, it's about 18 mg. Either way, if you're depending on sea salt to fulfill your daily requirements for certain minerals, you're not a human – you're a flounder.

24
The 7 Smartest Workout Tips of All Time | T Nation

Grab a pull-up bar at about shoulder width, keep your shoulders down and back in a solidly packed position, and enjoy the vertebral decompression effects of just hanging around. Ideally, find the highest pull-up bar you can. Extend your entire body out nice and straight for the most benefit. If you're too tall or the bars in your gym are all too low, extend your legs out slightly in front of you with your feet just off the floor rather than tucking your feet behind you.

25
The Ultimate Abs Workout for Advanced Lifters

Ready to carve your midsection into the best damn eight-pack in the gym? Hit the deck with this punishing circuit workout that’ll have your abdominal muscles screaming in seconds.

26
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!

27
Men's Fitness on Twitter

Hit new angles and work every muscle group in your body with these @humanfitproject routines: http://bit.ly/2fHMRI2  pic.twitter.com/Sx5A3hCLsd

28
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.

29
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

30
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.

31
The 25 hottest photos of Margot Robbie

Trust us, you'll want to see 'Suicide Squad'—and all her other movies—after these pics.

32
7 Common Moves Where Form is Often Flawed

In my last article I highlighted several exercises where proper form and technique are crucial in order to prevent potentially serious injuries. In this piece I will again talk about form, but more so in relation to optimizing muscle targeting. I have chosen the seven exercises that I have seen “abused” by gym-goers most often in all my years of pumping iron. I feel this is an extremely important topic because so often people blame lack of results on poor genetics when it is actually the result of incorrect exercise performance.

33
Train Like The Rock: Dwayne Johnson's Shoulder Routine

Johnson hits the gym six days per week, usually focusing on one body part per day. At 45, he's a seasoned, instinctive trainer. "I go by feel," he says, and notes that when he's in the gym it's all business. "I have my headphones on. I'm listening to my music. I'm 100% focused. There's no wasted time and no wasted effort when it comes to me and the weights." And The Rock's favorite body part? Legs, which is why he leaves them for Saturday when he has extra time to train them.

34
The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

Main lifts are based off a percentage of your 1-rep max (1rm) in that lift, and the percentage changes each week (see the percentage charts to determine what weight you should use). Rest between sets is listed in seconds. Flexibility work such as static stretching and foam rolling should be performed at the end of each session.

35
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

36
What to do if you’re too big for your partner

If you're with a new girl, you have one of two options. You can unsheathe your sword and let her reaction guide your response ("after all, every vagina is different," Van Kirk says). Or, you can recognize the elephant in the room and tell her you have a large penis before you have sex. "This is not usually ego driven because lots of men have had negative sexual experiences including pain, impairment or injuries as a result of not mentioning it," Van Kirk says. By mentioning it early on, you can have a more open discussion and ease into different positions without her feeling pressure to just go along for the ride. This is important for you, too; some positions can actually break your penis .

37
Arnold Schwarzenegger's Best Magazine Covers

His nearly superhuman gains landed him the adoration of lifters around the world, and plenty of magazine covers to immortalize his legendary look. In honor of his 70th birthday, we've compiled some of our favorites.

38
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 .

39
SWIS2016 Serrano Clip 1

Clip from the 2016 SWIS Seminar by Dr. Serrano

40
Heath '06 vs. Heath '16

“How does he look?” FLEX’s editor-in-chief asked me after I journeyed backstage before the 2006 Colorado Pro. “Small,” I answered. “But at least he’s peeled.” You got the sense that success was coming too fast for Phil Heath. Sure, he had those round muscle bellies and that pleasing shape. But he was a puppy. When he made his pro debut in Denver on May 13, 2006, and followed up a week later with the New York Pro, the 26-year-old was still merely three years past his first contest. He wasn’t going to outsize any decent pro. So he and nutritionist Hany Rambod wisely maximized his conditioning, coming in at a weight t for the 212 division, had there been one then. Luckily for Heath, the two shows were void of mass monsters. He won both, though some monster- seeking New Yorkers booed their displeasure. A year later, when he was a humbling fifth in the Arnold Classic, the future six-time Mr. O learned the limits of shape and striations. Thereafter, the Gift went about growing.

41
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 .

42
Jay Cutler's 7 Tips for Building Huge Triceps

I wasn’t blessed with the greatest genetics for triceps, but I learned to work with my body structure. You have to be open-minded with the exercises you choose. I learned very early that skull-crushers (lying triceps extensions) weren’t the only exercise for tris, contrary to what a lot of people seem to think. Cable movements can be very beneficial for size and shape. It’s just a matter of finding the right position for your body structure and really putting your mind into working the muscle.

43
Ronnie Coleman Yeah Buddy Pre Workout Commercial | 4K

Shop My Official Store - https://goo.gl/rMxs3T Yes, I have a pre workout called YEAH BUDDY and it's REAL! It's almost like having me there to smack you on the back before each set. That's the kind of energy and focus you're going to get from this. Try a scoop and see for yourself! Subscribe for more videos like this- https://goo.gl/sNvijW Check Out my Supps - https://www.ronniecoleman.net Follow me: http://facebook.com/RCSups http://twitter.com/BigRonColeman http://instagram.com/ronniecoleman8 http://instagram.com/rcssdirector Get all of my products here - https://goo.gl/rMxs3T Check out the rest of my videos - https://goo.gl/RRKGDp

44
M&F Iron Maiden: Erin Stern

We can't get enough of Ms. Figure Olympia champion Erin Stern.

45
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.

46
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

47
Instagram post by Flex Wheeler • Aug 1, 2017 at 1:12am UTC

48
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.

49
Instagram post by Shawn Ray • Jul 31, 2017 at 10:23pm UTC

50
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 .

51 10 Style Essentials That Instantly Elevate Your Wardrobe
52 Hannah Jeter Sizzles in 'Sports Illustrated Swimsuit 2017' Shoot
53 30 Hottest Female Trainers on Instagram
54 8 Things You Should Know About Protein
55 10 Rules for Hardgainers | T Nation
56 The Six Best Exercises For Six-Pack Abs
57 The Men's Fitness guide to the top 30 muscle-building foods
58 Rising Star Asia Monet Releases New Original Song 'Come Along'
59 T NATION on Twitter
60 America's Hot Girls of the Gym
61 BELLA BLU THE SLIME MASTER TAKEOVER??!!!!
62 10 Training Mistakes That Kill Progress
63 Bodybuilding.com on Twitter
64 Arnold Schwarzenegger Answers Your Cardio Questions
65 25 foods you shouldn't eat
66 Barbell Row for the Deadlift?
67 7 Curls for Bigger Biceps
68 5 Worst Things to Do for Building Bigger Glutes
69 Shawn Ray
70 Biotest on Twitter
71 Fat Loss Breakthrough - Ramp Up Early Morning Workouts
72 MJ Tamondong on Twitter
73 Kai Greene on Twitter
74 Muscle & Fitness on Twitter
75 Shawn Ray
76 Boost the Testosterone Within
77 Tip: The 2-Barbell Farmer's Walk | T Nation
78 Lean vs. Shredded: The Cold Hard Truth | T Nation
79 Men's Fitness on Twitter
80 Muscle & Fitness on Twitter
81 Tip: The Best Damn Sleep Tip Ever | T Nation
82 Tip: Partner Assisted Pull-Ups | T Nation
83 Dwayne Johnson on Twitter
84 Tip: Increase Growth Hormone by 1700% | T Nation
85 Damian Romano on Twitter
86 Tip: The Toughest Bench Press of All Time | T Nation
87 Brendan McGlynn on Twitter
88 Riley King on Twitter
89 Men's Fitness on Twitter
90 Men's Fitness on Twitter
91 Tip: The JM Press with SS Bar | T Nation