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Bullets, Blood, and Mutton Chops: The New "Hateful Eight" Trailer Is Out

Quentin Tarantino's bloody, frozen-over Western features a dashingly roguish (and roguishly dashing) ensemble cast.

Professional Golfer Rory McIlroy Thriving With the Help of Fitness

Explosives for a Cause: Win a Chance to Blow Stuff Up With Arnold

The Terminator implores you to enter his contest. Do it now!

Fighter Diet Protein Pancakes

Fighter Diet Protein Pancakes

Defined

Since first lifting weights as a teenager, Ben Pakulski has been on a mission to do whatever it takes to become the most muscular man in the world. On the eve of The Arnold Classic, he confronts the dark realities of bodybuilding and must decide his fate moving forward.

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Top News
1
Sagittarius Horoscope for Thursday, August 13, 2015

Thursday, August 13, 2015 - There is a wide gulf between your need for emotional security and your craving for a new adventure. Your plans are being stress-tested by an anything-goes trine from wild Uranus to the brilliant Sun in your 9th House of Big Ideas. Unfortunately, your overconfidence might entice you to gamble foolishly on something that's not that important in the long run. Being a creative visionary is admirable, but not if you jeopardize your recent progress. Taking a calculated risk is worth it only if you consider all the variables first.

2
Blow Sh*t Up with Arnold

You and a friend are flying to Los Angeles to join Arnold Schwarzenegger in a sequel experience so explosive it literally explodes! Your flights, 4-star hotel, and transpo? That’s on us. You’ll team up with Arnold at a secret rendezvous point where he’s stockpiled explosives for one single objective: To blow sh*t up. You’ll smash detonators, light fuses, or even use explosives to blow up other explosives! As for that epic slo-mo shot of you and Arnold walking away from the fiery, sky high finale? We’ve got you covered.

3
6 Testosterone Boosting Foods

Get back to building muscle and burning fat with these t-boosting power foods.

4
FLEX 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

5
In the Crosshairs: Outer Calves

is the smaller and weaker section of the gastroc, the larger and stronger inner gastroc head tends to take over on calf raises when the toes are pointing straight ahead. Your best bet for bringing up the outer head is to start each calf raise exercise (when your calves are not fatigued) with a few sets done with your toes pointing in. Finish with a few sets of normal (toes pointing forward) calf raises.

6
The 30 Best Abs Exercises of All Time

Everyone is different; some may get abs from soley working the belly to exhaustion while others may get their abs to pop without a single situp. But to train the core effectively, it comes down to the three planes of motion: frontal, sagittal, and transerve. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.

7
MuscleTech Phase8 at Bodybuilding.com

The main protein component in PHASE8™ has the unique ability to release amino acids in your blood stream for 8 hours after taking it.1 Because of these sustained-release properties, it's a highly anabolic and anti-catabolic protein that helps create a muscle building environment for longer periods of time.*

8
Straight Up Back: Pullup Workout

Hang from a pullup bar with your hands spaced wider than your shoulders. Contract your lats and pull up until your chin is over the bar. Lower yourself slowly. On weighted pullups, fasten a dip belt around your hips and add weight until you can’t complete more than 6 to 8 reps.

9
New 21's for Bigger Guns

Intensity doesn’t only mean lifting a maximum weight, it can also involve making every rep and every set count, and two ways to do that are to control the tempo of the rep and attack the muscle from different angles within the set. And, as always, we want to try and perform a full range of motion for each and every rep, which would define good quality form and engage the maximum number of muscle fibers.

10
10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

11
T NATION on Twitter

Maybe you don't have a "body image issue." Maybe you're just fat and need to work out. Blog: https://www.t-nation.com/blogs/fat-shame-yourself … pic.twitter.com/urBNq3RMrR

12
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.

13
T NATION on Twitter

Aw, shoulder hurt? Here's how to avoid shoulder pain and fix it if it's already hurting: https://www.t-nation.com/training/lifters-shoulder-the-cause-the-cure … pic.twitter.com/M2ni9Y3sjo

14
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

15
Supersize Your Growth

Days in a weekend. Air Jordans. Nikki and Brie Bella. Yes, it’s true… great things come in twos. The theory doesn’t just apply to pricey shoes and hot twin wrestling divas, however. The idea of pairing also rates highly in the realm of bodybuilding if your goal is maximizing your muscle mass. Called supersets, this admittedly simple concept calls for doing two exercises back-to-back with no rest in between. There are two different approaches: 1. One muscle group. You combine two exercises for the same muscle group, such as a press and flye for chest, or a bent-over row with a pulldown for back. This punishes the muscle by pushing it further than one exercise by itself can, recruiting the muscle fibers in a slightly different way on the second move to allow for more overall reps. 2. Opposing muscle groups. You pair two exercises for opposing muscle groups, like chest and back, quadriceps and hamstrings or triceps and biceps. This method concentrates blood in the region being worked, elevating the muscle-growth-inducing pump and taking advantage of the synergistic relationship of the two bodyparts (as one relaxes and elongates, the other is flexing and shortening, and vice versa).

16
Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.

17
Amp Up Your Abs With This Multitask Mayhem

Your abs are always working. Whether you’re throwing a ball or moving furniture, they’re on the move, but they’re almost never working alone. Your abdominal muscles are either contracting to keep your core stable while your legs work, flexing to move your torso up and down or side to side, or all of the above. As a result, it’s best to stay away from a steady diet of conventional crunches , so your abs can instead work the way they were designed to: in concert with the larger muscles that surround them. The following core routine accomplishes all of that and more.

18
Joe DeFranco's Industrial Strength Show

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

19
6 Ways Fitness Improves Your Life - Bodybuilding.com

The time has come to put random workouts aside! Get serious about fitness and reap benefits that will improve your entire life, from crushing your favorite sports to building instant confidence.

20
Dumbbells Only Pump

The following workout will tax your entire upper body (chest, back, shoulders, biceps and triceps) in less than a half-hour. Because 30s are the only dumbbells you have, the order in which you do the exercises listed is crucial. Reason being, performing bent-over rows and dumbbell bench presses with such light weight won't suffice for most guys. However, if you do those movements after a series of other exercises, your upper-body muscles will be fatigued to the point that 30s are plenty heavy to get a good pump without having to do 50-100 reps per set.

21
The Smart Way To Build A Fat-Loss Diet - Bodybuilding.com

Smart fat loss isn't about seeing what you can survive. Crash dieting is a recipe for burnout, metabolic adaptation, and even fat gain. Layne Norton and Sohee Lee have a better way to earn results that last!

22
Top Moves for Monster Quads

Perform leg extensions as you normally would, but as you near the top of your concentric contraction, turn your feet outward. Squeeze hard at the peak of the contraction. EMG studies have shown that this turning outward of the feet can stimulate greater electrical activity in the vastus medialis than normal extensions, which in turn may lead to greater growth in that region of the muscle. I feel this exercise is especially effective done one leg at a time.

23
Iron Maiden: Anja Zeidler

This stunning Swiss beauty lifts weights, eats well, and refuses to be just another rail thin model. Mission accomplished.

24
8 Amazing Fat-Burning Intervals

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high intensity interval training (or HIIT for short) lies its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result — your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption or EPOC. The biggest way to use it to your advantage is to make short, intense exercise bouts a regular piece of your workout regimen.

25
Phil Heath's Olympia-Winning Chest Routine

Four-time defending Mr. Olympia Phil Heath wasn’t known for his chest early on in his professional career. The knock on Heath was that his arms and delts overpowered his pecs. People forget, however, that “the Gift” turned pro a little more than a year after he began competing—and that was only three years after he began lifting for the stage. “My first few years as a pro,” he says, “I was creating more roundness, creating more of what people saw of me at the 2006 Colorado and New York Pro shows.” (He won both.) This future Mr. Olympia filled out his physique as he rose to dominance in the pro ranks. “I think [in 2006] I showed people I had a good physique, that I was more on the aesthetic side,” notes Heath. “Now I’m a hybrid who can beat up on larger, structurally bigger guys.”

26
Houston Texans' J.J. Watt fuels body with up to 9,000 calories - Houston Texans Blog - ESPN

Since entering the NFL, Watt convinced himself that food was just fuel, that taste didn't matter and that this would perfect his diet. In his mind, a lean, low-carb diet was what his body needed to be as strong and lean as he wanted to be. He attacked it with the discipline that's helped him turn into a two-time defensive player of the year and league MVP candidate.

27
9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

28
How to Lose Weight: Why Sleep Can Make you Fat - Born Fitness

The debate about the best way to reach a healthy weight always revolves around exercise and diet. But here’s why sleep is just as important to your goals. When I was in graduate school I used to receive daily emails from my mom telling me to sleep more. I won’t lie: the act became old really...

29
8 Ways to Get a Killer Workout Without Machines

Impressive is the backyard mechanic who, with nothing but spare parts and rusty wrenches, takes a car that has seen better days and transforms it into an eye-catching roadster over the course of a weekend or two. How does he do it? He knows ways to manipulate the tools at his disposal to mimic the high-end machinery found in world-class body shops.

30
Real World Training

When it comes to keeping fit for better performance on the job, it’s everyday guys like these that best demonstrate the importance of being in peak physical condition. From pulling people out of burning buildings, to chasing down bad guys, to working on their feet up to 16 hours a day, these men demand a lot from their bodies.

31
Mike Titan O'Hearn on Twitter

http://www.mikeohearn.com  is LIVE! Join now and attend my inaugural Titan Webcast on Saturday 8/15 at 10AM Pacific Time. pic.twitter.com/vcnFv79qH4

32
Henry Cavill: Super Spy

The guy who rocketed to fame as Superman is flying “solo” this month as a delivishly suave CIA agent in "The Man from U.N.C.L.E." But strip away the tights and Savile Row suits—and who is Henry Cavill?

33
Breakfast is Not the Most Important Meal - Born Fitness

What’s more, by skipping breakfast (or just starting it later in the day), you also prime your body to feel hungrier less often. That’s because the moment you start eating food, your body creates an expectation for calories. And for most people, that expectation means hunger pangs that are too hard to overcome, leaving you grabbing for snacks by ten a.m. and eating more calories than you should by the end of the day.

34
http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1361/Avoid_Alcohol_After_Training_Don’t_Erase_Your_Hard_Work!.aspx

A new study in the Journal of Strength and Conditioning Research using rugby players showed that you should completely avoid alcohol after hard workouts or competitions, but you should also avoid it within 36 hours prior to a competition because the effects linger. A second study of male non-athletes found that the more these men drank within the five days prior to the study, the more estrogen they produced. This significantly compromised sperm production and decreased fertility.

35
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

36
What Is Isolation?

BENCH PRESSES: If your back is pressed flat and motionless against a bench so that only your arms move, your chest muscles are unable to expand and contract through their full range of motion, as they should during this movement. Instead, as the bar descends, lift up your chest to meet it, while pulling your shoulder blades together under your back. This stretches your pecs as wide as possible, so that, as you press upward, more of your chest muscles are activated over a greater range of motion. Involvement of your lats and torso also gives your pecs more power to handle more weight, thus developing more chest mass.

37
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.

38
Everything You Need to Know About Mangos

Watch to find out why mangos are a great choice for any snack or as part of a meal. You can learn even more about mangos—and find smoothies that include them  here .

39
What's the Best Vegan Protein Powder?

Choosing the perfect powder could matter to Olympic athletes or bodybuilders, says Matt Ruscigno, M.P.H., R.D. But a few extra grams of lysine (which are found in various amounts in different vegan and vegetarian powders), or not, is not going to affect the life, training, or muscle building of the average guy, he explains. That means that picking from the slew of options—from hemp to soy and pea—ultimately comes down to which you prefer. After all, supplemental protein powders should be just that: supplemental. That’s why Ruscigno also suggests choosing a plant-based protein that’s different from what you eat: “If you eat tofu and drink soy milk, don’t do soy protein powder. Add variety.”

40
Bodybuilding.com on Twitter

How many individual amino acids are listed on the label of @Animalpak ? http://bbcom.me/1N4N1pV  pic.twitter.com/e35124pDHf

41
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

42
3 Overrated Supplements - Born Fitness

It's hard to know what supplements work. Despite their popularity, these three overrated products don't have the science to support their lofty claims and are not worthy of your money.

43
Eat The Damn Dessert - Born Fitness

Lots of weight loss plans tell you that you should avoid all sugar, indulgences, and desserts. And science suggests that's exactly why so many diets fail.

44
The 4-Week Guide to Starting Strength

“Our target market is very broad and includes beginning young people who want to get bigger, older people who lost their strength, people who need to get stronger to get out of pain, and people in manual labor,” says Rippetoe. “The program is best for anyone who is able to lift weights that haven’t already gotten strong doing so. If you haven’t exhausted the possibility of getting stronger with a simple linear progression, then the program applies to you.”

45
Far & Wide

Bringing these two together, then, in a workout for the FLEX cameras was fitting. It also proved interesting to us fly-on-the-wall scribes, since another thing they happen to have in common is a cerebral approach to training. They’re inquisitive and intensely focused. (As Lewis puts it, “When I step into the gym, I’m going to war.”) Here’s what happened when they traded reps and revelations about all things iron a day after the 2012 Olympia.

46
Fat Burning Supplements That Actually Work? - Born Fitness

"Fat burning supplements are bullshit." It has been a common belief until research showed some potential hope for a few fat burning pills that might work.

47
The Meal Timing Myth? - Born Fitness

There’s no shortage of information and opinions on what you should eat, how much you should eat, the importance of the timing, and the dangers of what you risk by not emphasizing this meal. And while timing is not insignificant, the latest research indicates that most what we thought was true about the post-workout meal no longer holds as much accuracy.

48
6 Worst Things You Can Do to Get Stronger

If greater strength is your primary goal, you'll want to avoid these strength-sucking pitfalls.

49
12 Outdoor Survival Skills Every Guy Should Master

Think fast: You’re stranded in the woods with darkness falling and no help in sight. Can you to get safety before the elements (or wild animals) get to you? Wilderness guru Creek Stewart checks in to help you determine if your outdoor skills are really

50
6 Tips for a Better Deadlift

During my barbell deadlifts , I tuck my chin at the lockout. I actually want to keep my head in a more “neutral” position and have it follow the angle of my torso.  As your torso comes up, so should your head. I typically say, “ take your head with you". This means when I hit the lockout, I should be looking straight ahead.

51 Kai Greene on Twitter
52 T NATION on Twitter
53 Bodybuilding.com on Twitter
54 How To Instantly Unlock Perfect Pressing Form - Bodybuilding.com
55 Cellucor Super HD at Bodybuilding.com
56 The Workout Finishers Cheat Sheet
57 Dolph Lundgren's 'Kindergarten Cop 2' Photos Surface
58 4 Sizzling Outdoor Summer Workouts - Bodybuilding.com
59 The 8 Fittest Golfers on the PGA Tour
60 5 of the Best TV Shows to Watch this Fall
61 Muscle & Fitness on Twitter
62 Jon Phillips on Twitter
63 Ask The Siege: How Do I Build My Own Program? - Bodybuilding.com
64 Dany Garcia on Twitter
65 What Some Vegetarian Bodybuilders Won't Admit
66 50 Cent's Fine-Tuned Workout Routine
67 NFL Preseason Ravens vs Saints Game!!!
68 Keep Body Fat in Check with a 35-Gram High Protein Breakfast
69 Men's Fitness on Twitter
70 Dorian Yates on Twitter
71 JekyllHYDE Apparel on Twitter
72 Jessica Link on Twitter
73 The 10 Best Stretches For Men, According to 10 Trainers
74 Playing Three Minutes of Tetris Can Curb Your Worst Cravings
75 T NATION on Twitter
76 Kai Greene on Twitter
77 The One Cheese Dip That’s Worth Making
78 Fighter Diet on Twitter
79 Fighter Diet on Twitter
80 Kai Greene on Twitter