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The Complete Guide To Pressing

Don't pick the wrong press for the job. Maximize the payoff of your horizontal and vertical presses to build your strongest chest, shoulders, and arms!

3 Ways to Skyrocket Your Bench Press!

"Silent" Mike Farr and Alan Thrall are back to talk about strength, why your bench might suck, and a couple ways to fix it so you can start moving more weight.

Better Workouts: How to Master The Pullup

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

Kris Gethin: Man Of Iron, Week 15

Is Kris Gethin's training setting him up to conquer a half-Ironman, or is he in for the battle of his life? This week, he'll find out.

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Top News
1
Instagram post by Zach Even - Esh • Aug 15, 2017 at 1:35am UTC

2
Tip: The Biceps Exercise for Powerlifters | T Nation

Yes, you need more than the big three, especially to prevent elbow pain. Add this exercise to your program now.

3
The 30 best abs exercises of all time

Hold a medicine ball with both hands in front of your chest and sit on the floor. Anchor your feet under something sturdy for support, and lie back on the floor a few feet away from a brick or concrete wall. Explosively sit up and throw the ball into the wall and then catch it on the rebound. If you have a partner, you can throw the ball to him/her instead.

4
The Busy Guy's Guide to Getting Lean | T Nation

No matter how busy you are, if you prioritize a goal you'll get it done. And unless you make getting lean a top priority, it probably won't happen. But you're busy, you say. Your schedule is tight. Sorry, not an excuse. You just need to learn to become efficient with your time spent in the gym and kitchen.

5
3 Best Joint-Friendly Supps for Lifters

Found primarily in joint cartilage, glucosamine is a combination of the amino acid glutamine and the sugar glucose. When you take glucosamine, the body incorporates it into molecules called proteoglycans, which help maintain joint integrity and repair damaged cartilage. Research also suggests that glucosamine may stimulate cartilage-producing cells known as chondrocytes to build new cartilage, alleviating the symptoms of joint wear and tear. Studies over the past 25-plus years confirm glucosamine’s effectiveness at reducing joint pain. A recent study indicated it was as effective as ibuprofen for relieving knee osteoarthritis symptoms—good news, as ibuprofen and similar nonsteroidal anti-inflammatory drugs have been shown to inhibit muscle growth. Try 1,500–2,000mg of glucosamine per day, divided into 2–3 doses. If you already experience joint pain, it may be 6–8 weeks before you notice improvements. Consult your physician before taking glucosamine if you’re diabetic or allergic to seafood.

6
Today's Workout

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7
Mr. Olympia LLC on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

8
Tip: How to Increase Your Sex Drive | T Nation

For instance, if you have symptoms of low testosterone (depression, weight gain, inability to put on muscle, diminished sexual desire or performance) or symptoms of high estrogen (increased abdominal fat, fatty tissue around the nipples, erectile dysfunction, or loss of libido), you might consider finding a progressive physician and getting your SHBG and estrogen levels tested (along with free T, of course), the latter with what's known as the "sensitive" assay.

9
Men's Fitness on Twitter

Blast your core and sculpt six-pack abs with these 12 basic plank variations from the @humanfitproject : http://bit.ly/2s7QiPy  pic.twitter.com/VyfDz55Lvt

10
The Elimination Workouts: 3 routines that reconstruct your body

You can't spot-reduce, but you can muscle-produce. Rebuild your skinny chicken legs, flabby man-boobs, and pudgy love handles for good with these no-nonsense regimens.

11 Tip: Don't Do This After You Eat Protein | T Nation

It's probably easy enough to remain sitting or standing after a meal to ensure proper absorption, but what about all of us who have a protein drink/meal before beddy-bye? Or worse yet, those of us who wake up specifically at some point in the night to quaff some extra protein and then go back to bed?

12
Why Your Diet Isn't Living Up To The Hype

Most Americans will follow some kind of diet at some point in their lives. Unfortunately, most diets have an extraordinarily low success rate. Around 80 percent of dieters regain all the weight they lost within a year, and 85 percent regain it within two years.[1,2] Within three years of finishing a diet, 95 percent of people regain all or more of the weight they've lost.[3] Of those who regain weight, at least one in three puts on more pounds than they originally lost.[4]

13
Optimum Essential AmiN.O. Energy at Bodybuilding.com: Best Prices for Essential AmiN.O. Energy

There are times when you want a hefty dose of caffeine for pre-workout performance. But on other occasions, like first thing in the morning or a late afternoon pick-me-up, what you’d get from a cup of coffee is more appropriate. ON’s Essential Amino Energy™ offers the best of both with a formula that delivers 100mg of caffeine from natural sources per 2-scoop serving. Decrease or increase the energy level as the occasion demands. Each serving provides 5 grams of micronized amino acids.

14
SciVation Xtend at Bodybuilding.com: Best Prices for Xtend

Additionally, in an attempt to dazzle you with numbers, some lopsided amino formulas drop the amounts of Valine and Isoleucine in favor or Leucine - a critical mistake - which ends up smothering some other very important benefits. For one, Valine competes with Tryptophan for uptake into the brain, and a brain soaked in Tryptophan will have a much hard time relaying the message to the muscles that they need to work harder and push more weight. Furthermore, in a Japanese study, scientists observed a fat-burning mechanism dependent upon Isoleucine. Subjects who consumed more supplemental Isoleucine gained less body fat than those who did not, even though both groups ate a high-fat diet.

15
Tip: The Core Strength Party Trick | T Nation

Crow also teaches "functional core." That means you'll be working your core in the way it was meant to work, making it more functional in every day life. You won't have to think about engaging your core as much because you're teaching it to do what it already wants to do.

16
These 3 Exercises Are a Waste of Time | T Nation

People have enough problems keeping their elbows healthy without cranking out short range-of-motion wrist extensions and curls on a regular basis. More times than not, the minor muscle-building benefits of direct wrist and forearm flexor and extensor work don't exceed the possible muscular and tendon stress and general waste of training time.

17
Tip: Carbs Aren't Essential But You Need Them | T Nation

But there's no such thing as an essential carbohydrate. That's because even if you don't consume any carbs the body can produce glucose by using amino acids (a process called gluconeogenesis). So if you consume enough protein you don't "need" carbs to maintain a normal blood sugar level.

18
Mr. Olympia LLC on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

19
Tip: The Total Back Exercise | T Nation

A lot of people think of this as a hamstring move, but if you're going heavy you'll know the brutalization they cause for the erectors, lats, and entire upper back. This is a total back movement. When your strength on this lift goes up, don't be surprised when your deadlift goes up right along with it.

20
Tip: The Biceps Exercise for Powerlifters | T Nation

Yes, you need more than the big three, especially to prevent elbow pain. Add this exercise to your program now.

21
8 Injections That Heal Injuries | T Nation

Thankfully, we now have many more injection options available to us to help speed up the healing of injuries. In an ideal world, you could go to your local walk-in clinic to request any one of these injection methods and have it covered by your health insurance plan. Unfortunately, it doesn't work that way. These are specialized procedures that require specialized doctors to perform them and one, in fact, is more of an underground thing that you'd have to initiate on your own.

22
Creatine 101: Facts To Fuel Your Bulk

There are two ways to supplement creatine. Many studies use a loading protocol, which is characterized by higher creatine doses during the first week of supplementation, after which a lower maintenance dose is used instead. The other approach simply starts supplementation at the maintenance dose and continues indefinitely. Both of these methods have been shown to have similar effects in the long run. To supplement creatine through a loading protocol, take 20 – 25 grams of creatine a day, in divided doses of five grams throughout the day; this is for the first week of supplementation. After the loading period, take a five-gram maintenance dose.

23
15 Muscle-Fueling Foods

But that doesn't mean visiting the nearest fast-food drive-through. No, because you have to eat smart. You need protein, healthy fats, the right kinds of carbs, vitamins, minerals, amino acids, antioxidants - and you need them in the proper amounts and in the right ratios. Fortunately, there are a select few whole, natural foods that, collectively, provide all of the above to help you gain the right kind of weight: lean muscle. The following 15 foods fall in this category. They’re the best of the best. Incorporate them into your diet, add a healthy dose of intense training and watch the muscle add up.

24
The real danger of too much protein

Science agrees: A 2009 study in The Journal of Nutrition revealed that people who followed a high-protein diet lost more body fat and had better blood lipid profiles than those who followed the USDA's Food Guide Pyramid, which is rich in carbs. That’s because protein makes you far more satiated than carbohydrates, so you’re snacking less throughout the day, and focusing on upping protein means you’re probably cutting refined carbs, even unintentionally.

25
How much body fat you need to lose to uncover your abs

You’re burning calories, so you can have the extra calories, but spending them on beer or fried food will thwart your efforts toward a six pack, while spending them on vegetables will help. “You need to clean up the overflow and determine where your empty calories are coming from—differentiating between calorically-dense versus nutrient-dense,” McCall adds.

26
RSP Nutrition Amino Focus at Bodybuilding.com - Best Prices on Amino Focus!

Warnings: Not intended for use by persons under age 18. Do not exceed recommended dose. Do not consume with other stimulant containing products without proper guidance. Amino Focus also contains beta-Alanine and may cause a temporary tingling sensation on your skin. This is normal. With continued use, the intensity of the sensation will decrease or disappear. Consult with your physician prior to use if you are pregnant or nursing, or if you are taking medication, including but not limited to MAO inhibitors, antidepressants, aspirin, nonsteroidal anti-inflammatory drugs or products containing phenylephrine, ephedrine, pseudoephedrine, or other stimulants. Discontinue use and call a physician or licensed qualified healthcare professional immediately if you experience any negative side effects, severe headache, or other unusual symptoms. The consumer assumes total liability of this product if used in a manner inconsistent with label guidelines. IF YOU HAVE ANY HEALTH CONDITIONS, ARE PREGNANT, BREAST FEEDING OR TAKING MEDICATION, ASK A PHYSICIAN BEFORE USE. KEEP OUT OF REACH OF CHILDREN.

27
9 Best Exercises You're Not Doing

Grasp a relatively light Olympic barbell in a power rack with a very wide, overhand grip (aka snatch grip), with your feet shoulder-width apart, your back flat, and your chest out. Push press the bar overhead so you’re in a standing position, arms fully extended, shoulder blades squeezed together. The bar should be slightly behind your head, not directly over or in front of it. Maintaining this bar position, slowly squat down as if sitting on a stool, keeping your chest out, until your thighs are parallel with the floor. Press through your heels to stand back up to the start position.

28
The 6 Best Sex Positions and How to Train for Them

This position involves you being partially upright while only leaning a little weight into your partner's legs. This is going to use all the muscles along your posterior chain to stabilize you so you don’t collapse on her. A strong back and hamstrings along with the stabilizing postural muscles will prevent the embarrassment of having to switch positions because your lower back hurts or that you don’t have the strength to hold the posture. The best exercises for this are deadlifts, bent-over rows, and band pull-aparts.

29
25 Foods You Shouldn't Eat

Right now, you probably have about 17 cans of soup stacked in your pantry or cupboards from the last time they were on sale for $.99. Yes, they’re cheap. Yes, they’re convenient. Yes, practically a monkey can open and cook them. But, no, you shouldn’t be eating canned soup on the regular. The infinite shelf life should be your first clue that it’s terrible for you, and has enough sodium to sky-rocket your blood pressure. Most are so processed, nearly all of the nutrients and health benefits have been zapped out.

30
Tip: The Best Nuts for Your Nuts | T Nation

Protect your man parts and stay virile just by adding these nuts to your diet. Here's the science.

31
Take a Break...or Not?

How much time is OK to take off from the gym without losing muscle and strength?

32
6 Things You Should Do After Every Workout

“You don’t need to eat protein within 30 minutes of your workout,” he says. “Most research shows that it comes down to your overall protein intake throughout the day. The anabolic window for the body to recover is anywhere from 24-36 hours after your workout, so consistent feeding and getting protein and essential amino acids in every meal is what you’re looking to do. The problem is it’s hard to make recommendations [on protein amounts] because it depends on things like your fitness goals and body size.”

33
Men's Fitness on Twitter

See how Conor McGregor's been doing. Watch: Conor McGregor knocks down Paulie Malignaggi in sparring session: http://ow.ly/RbRT30enzdn  pic.twitter.com/a8mWNIu71A

34
Football STRONG - Upper Body Workout at The Underground Strength Gym

http://UndergroundStrengthClub.com - NJ Strength & Conditioning Scotch Plains & Manasquan Using the floor press w/chains with our NJ Football players & NJ Wrestlers, working on upper body speed & strength with plyo push ups, med ball throws and heavy bench press variations Manasquan Gym: http://ManasquanGym.com Scotch Plains Gym: http://UndergroundStrengthGym.com ============= http://zacheven-esh.com/start-here - Get my BEST workouts, FREE! http://UndergroundStrengthClub.com - Located in NJ, for youth, high school, collegiate and adult strength & conditioning The Bench Press Variation: the floor press is a great bench press variation and saves long term wear & tear on the shoulders ================ http://Instagram.com/zevenesh

35
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!

36
Muscle & Fitness on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

37
Tip: Build A Sufficient Base Of Strength | T Nation

Bodybuilders, and even those who just lift weights to look good naked, don't need to train like powerlifters, always chasing one rep maxes. But everyone needs to build a foundation of strength. This will help you to create enough tension and make higher-rep pump work more effective.

38
Tip: Power Walking for Lifters | T Nation

Power walking with a weighted sled should be a staple in your programming. Regardless of your goals, sled pulls will improve your strength and aerobic/anaerobic capabilities. It's also great for restoration. And the extra work for the posterior chain will help to improve body composition.

39
The top 10 fat burners for 2017, fall update

With the launch of the latest top 10 fat-burners of 2017, we've seen a key trend emerge: DMAA (an ingredient found in nearly all top fat-burners) is no longer in favor. This year’s list boasts some repeat winners, as well as first-timers. The new No.1, Alpha Lean-7, is completely DMAA-free and overthrew the former No.1 of the last three years in record time (just seven months). With cutting season in full effect, customers look to the top 10 fat-burners to gain an extra edge to shed excess fat and weight to reveal more definition from their hard-earned gains.

40
8 Things You Need to Know About Rosie Roff

Rosie Roff is that stunning ring girl who steals some of the spotlight away from the actual fight, and we got to talk to her. She initially got her start at modeling when she was asked to join a bikini contest at 16 years old, and the rest is history, according to craveonline.com. She has been in several top publications such as People, Maxim and Oracle .

41
Dwayne Johnson's Famous Arm Tattoo Gets a Facelift

Evolution of the bull. Blood, sweat & years. After 3 sessions and 22hrs of tattooing with world renowned @NikkoHurtado, the story's almost done.. Every detail is a reflection of my own personal history. From the cracks and heavy damage in the bone representing life's hard lessons I've learned over the years. Just like scars and wrinkles - I'm so grateful to have 'em because they're earned. To the horns, not pointing up or out to the side, but pointing straight ahead representing relentless energy and forward progress. The core and anchor of this image is in the eye. Look closely and you'll find the life, energy, power and you'll feel the MANA (spirit). The eye tells the story of a disruptive positive energy always ready to dent the universe. Depending on the light and angle, sometimes the energy's subtle and sometimes it's glaring. But it's always alive and ready to disrupt the universe and love and protect my family and all things I love with intense passion and gratitude. Cheers to living, learning, evolving and growing. And to the positive disrupters ready to dent the universe.

42
Muscle & Fitness on Twitter

Exclusive 'Baywatch' clip: Dwayne Johnson and Kelly Rohrbach talk badass vehicles, jet skis, and ATV drag races. http://ow.ly/1sok30elKSq  pic.twitter.com/dY4aFA7gW1

43
Sagittarius Horoscope for Friday, August 11, 2017

Friday, August 11, 2017 - Obstacles that have recently blocked your progress seem to disappear on their own now. Perhaps your courageous attitude changes the dynamics, but it’s your undying optimism that adds power to your current efforts. You may feel as if your life is back on track, but overconfidence can quickly become your undoing. Don’t get lazy even if everything seems to be coming up roses today. Mahatma Gandhi said, “The future depends on what we do in the present.”

44
The Arnold Schwarzenegger Era Diet

     For the young people of today, Arnold's impact on bodybuilding is underappreciated. He is thought of by some youths as being ancient history, or an actor who started in bodybuilding. It is important to realize that if he had not achieved a level of unprecedented greatness in his time, the motivation and standards for other competitors would not have been as extreme. He and his contemporaries learned to manage food through observation, trial and error, and communication with their peers. Along with relatively primitive protein powders, they demonstrated that achieving an enviable physique is possible through basic nutrition and discipline. Of course, the muscular strength and mass were augmented by the use of anabolic steroids. However, these gains were possible by sitting down at the table rather than shaking and stirring whey shakes, along with handfuls of capsules. Their diets were low-glycemic load diets, high in protein, and rich in fruits and vegetables. This is a practical approach for natural and enhanced bodybuilders, as well as those wishing to manage their weight for health purposes.

45
Tip: The Truth About Catch-Up Sleep | T Nation

Does sleeping in on weekends help you make up for poor weekday sleep? Or does it just make you fatter? Science has taken a look.

46
The 4 Week Fat-Burning Superset Workout Routine

“Weight training in general is necessary in burning fat because it stimulates the growth of lean muscle tissue, which in turn increases metabolism,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey (InsideLift.com). “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”

47
11 Foods to Spice Up Your Sex Life

Sometimes better sex starts in the kitchen with what you’re putting on your plate. With the right foods you won’t only be making gains in the gym but also in the bedroom. Get back to having mind-blowing sex by eating foods that will amplify every angle of your sex life—satisfying you and your partner.

48
The ultimate workout program to be an all-around athlete

With a combination of strength training, hardcore conditioning work, and "pre-hab" movements to keep you operation at 100%, this five-day program will hone your mind and body into an athletic marvel.

49
Men's Fitness on Twitter

It's battle time. WATCH: #GameofThrones preview shows the icy fight against the undead in "Death Is the Enemy": http://ow.ly/CU8G30epprZ  pic.twitter.com/IG9my4u1dn

50
8 probiotic foods you should be eating

You've probably never heard of a fermented soy bean dish called Natto: It's slowly being introduced here in the states, according to a report from the New York Times . The meal is a popular in Japan, commonly eaten with rice, raw eggs, and chives for breakfast. It's fermented with the bacteria, Bacillus subtilis, which is a powerful probiotic. What's more, the dish contains high levels of Vitamin K (which helps your bones absorb calcium) and may even lessen the severity of heart attacks and strokes. It may not be the best probiotic for picky eaters; it has a potent flavor, odor, and, for lack of a better word, slimy texture.

51 Bodybuilding.com on Twitter
52 11 Reasons You’re Not Losing Fat
53 Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest
54 The 30-minute dumbbell workout program to build muscle
55 Arnold Schwarzenegger: Exhaust Your Options
56 Breast Milk for Muscle Gains?
57 Evolution of Fat Loss
58 Build a Set of Monstrous Quads with our "Quad Thrust" Routine
59 6 Worst Things to Do for Crafting a Killer 6-Pack
60 Muscle & Fitness on Twitter
61 Man of Steel: How Henry Cavill Got Superhero-Shredded
62 The 10 Most Common Sex Mistakes
63 The Massive Muscle Bulk-Up: How to gain 5 pounds in 5 weeks
64 How to build muscle and strength without lifting weights
65 Blast Your Shoulders
66 Dorian Yates' Expert Advice on Training Frequency
67 7 Curls for Bigger Biceps
68 10 Rules to Eating for Mass
69 The Ultimate Bodybuilding Photoshoot
70 Lose Fat Fast
71 Fast Blast Supplements
72 Where to Start with Powerlifting?
73 Natalie Pierre on Twitter
74 The Cheapest Muscle-Building Foods
75 Hardcore Contenders
76 3 Bodybuilding Contests, 3 Weeks in a Row - Good or Bad?
77 Proper Form of Fundamental Exercises
78 When it Pays to Lie
79 The Best Full-Body Summer Workout Plan
80 The 10 worst things you’re doing for your muscles
81 Arnold's Teenage Weightlifting Routine
82 Sex Positions to Try in 2017
83 Boost Testosterone Levels with Coffee
84 Abigail Ratchford’s 25 most stunning Instagram photos
85 6 Perfect Post-Workout Meals
86 Michelle Lewin Shows Off Her Hard Work
87 100 of the healthiest foods, ranked by protein content
88 Whole Eggs vs. Egg Whites
89 shawn ray on Twitter
90 We Asked 20 Women: What Are the Most Annoying Things a Guy Can Text?
91 20 Foods an Athlete Would Never Eat
92 5 ways you're wasting your workouts
93 4 Best Exercises for Stronger Hamstrings
94 5 Bad Habits That are Ruining Your Training Results
95 Muscle & Performance on Twitter