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This 18-Year-Old is Proof that Genetics Don't Dictate Physique

From 120-pound gamer to 170 pound gainer in a year!

STRONG Life Ep 89: QnA Strength Training, Injury Prevention & Simplifying Your Workouts • Zach Even-Esh

In STRONG Life Episode 89, I pulled the Audio from my first ever Facebook Live QnA. This was awesome and I plan to do these on the regular so make sure you follow me at http://facebook.com/zevenesh This episode is ALL about simplicity. I tackled a few questions that commonly get over complicated on the internet …

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Sagittarius Horoscope for Friday, August 12, 2016

Friday, August 12, 2016 - You might consciously decide to maintain a serious attitude today while the Moon is constrained by somber Saturn in your sign. However, you can't seem to make the ripples of excitement disappear as bountiful Jupiter connects with electrifying Uranus. Unfortunately, you may already be overloaded with work and it's not a good idea to voluntarily add anything else to the pile. Nevertheless, you're driven to capture the elusive thrill before the lightning show ends. Staying calm in the midst of a creative storm is your key to receiving the gift of cosmic awareness.

2
Top 5 Chests of the 1970's

1. FRANCO COLUMBU : The most remarkable thing about Columbu’s pecs was the cleft between the upper and lower sections, which made it seem as if his outrageously developed upper pecs were completely different muscles (they’re not). The second most remarkable thing was their dimensions from side to side and top to bottom. The Sardinian stood only 5'5", but his pecs would’ve been at home on 6'5" Ferrigno. The breadth of Columbu’s pecs was a genetic gift aided by his wide clavicles, but their thickness came from thousands of sets on flat and incline benches. At under 200 pounds, the former powerlifter and two-time Mr. O (1976, 1981) bench pressed 525, and his frequent chest workouts emphasized the barbell basics. He credits barbell bench presses and barbell incline presses for building what may have been the best chest ever.

3
Get Big On a Budget

Unless you have a cow you can milk or a pig you can butcher in your backyard, then you are, like us, at the mercy of the rising costs of bodybuilding staples. The harsh reality is that a trip to the supermarket can be a pricey outing, especially when loading your grocery cart with pounds of animal in pursuit of gaining mass like a pro. Before you decide to make tofu your go-to protein on the grill and ramen noodles a lunch staple, there’s a way you can still embrace your inner carnivore while keeping your grocery bill under control. How?  By moving away from expensive proteins and turning instead to more budget-friendly ones. Here’s how to stretch your grocery dollar so you can get all the protein you can stomach without breaking the bank.

4
The Best Female Abs on Instagram

Meet 25 women on Instagram who give us serious abs-envy and inspire us to work harder on carving our own cores. We selected these fit women for their sexy midsections which take hours of dedication in the gym and in the kitchen. From Instagram celebs to superfit up-and-comers, these women (in no particular order) are bound to inspire you to go harder while whittling your waist and sculpting your six-pack.

5
Extreme Eats

One of the biggest mistakes a bodybuilder who wants massive muscles can make is to ignore this fact in favor of narrowly focusing on protein quality at the neglect of what I call “meal cadence.” This term refers to the rhythmic frequency of meals throughout the day needed to build muscle. Poor meal cadence means having long stretches of little or no food intake and then trying to make up for it by shoving down extra food. As I always say, you should eat because it is feeding time, not because you are starving. If you’re starving, you’ll stuff. Proper eating for big muscle building requires that the metabolism is calm, relaxed, and taken care of. This is achieved by dividing meals into many smaller portions separated by no more than a couple of hours, as opposed to one or two large meals separated by more than three hours. To be more precise, having four to as many as 10 small meals each day is far more effective for building lean muscle than taking in the same exact calories and food content but divided over only one to three meals each day.

6
6 Moves for Sick Lats

Pullups are not easy – the mechanical advantage is poor even in when you are in good position. Cheating them, while a fair thing to do on the last rep or two of each set, will not improve your long-term strength or size. Since the lats are a large muscle group that needs to be hit from different angles, you need to use a full range of motion across a variety of exercises. Pullups also require the contribution of dozens of smaller, contributing muscles which is good news – it means that consistent training will lead to rapid strength gains in the short term and more total muscle gains down the road.

7
Hany Rambod's Tips to Supp Like a Pro

My clients take a fat burner supplement with 16 ounces of water 15–20 minutes before cardio. The fat burner consists of caffeine to help with energy, one or two pepper extracts to increase core temperature, and an appetite suppressant. If you’re sensitive to stimulants, L-carnitine is a nonstimulant fat burner. Add 2 grams to increase effectiveness.

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The Best Foods to Eat Before and After a Run

Before: It’s most beneficial to eat a full meal three or four hours before you head out to slog through many miles. But “there’s ideal, and then there’s practical,” Antonucci says. If the idea of setting your alarm for 3 AM sounds, well, insane, just have that meal an hour or two ahead of the run. But adjust the menu if breakfast gets close to the outing: Go for something easily digestible, like a banana with peanut butter and a high-calorie sports drink. “Even more important,” says Ryan, “is to have a good hydration and fueling plan for the run.” Try to take in between 150 and 300 calories per hour during extra-long bouts—with gels, sports drinks, or whatever snack that you can carry and your body can handle.

9
Tiger Fitness - Bodybuilding & Workout Supplements

want to burn fat or build muscle? no matter what your goal may be we're here to help you make the best choice for you!

10
H.U.G.E. Gym Class: Power Up

You snort an ammonia capsule, cringing at the synapse stinging; you clap your chalked palms, forming a storm cloud; your buddy swats your back, hard, and again, harder; you shout, loud, and again, louder; you stomp to the bar loaded with more than you’ve ever moved before; and. . . . Almost every bodybuilder has a powerlifting fantasy. After all, most of us don’t want to just look strong. We want it all. That’s why this month’s lesson is all about upping your numbers in the three powerlifts — bench press, squat and deadlift — as we break down the top five power-training blunders.

11
6 Alternative Protein Recipes for Packing on More Muscle

Your protein palate shouldn't be limited to chicken and beef. Pork, bison -- and even ostrich -- are all lean sources of muscle-building protein, loaded with nutrients you might not be getting. Check out the two healthy ways to prepare each meat.

12
Train Like a Boxer

To find your stance, start with your feet shoulder-width apart, with your feet standing on the same imaginary line. To get a good stagger, righties should move the left foot forward so that the heel is now touching that imaginary line, and shift the left foot back so the toe is on the line. (Lefties do the opposite.) Bring your weight into the balls of your feet and soften your knees. Bring your dominant fist up so you’re just touching the side of your chin with your index finger, and bring the nondominant fist up to about cheek height. Keep your elbows in close, touching your ribs. “If you let your elbows flare out, it leaves your body exposed,” Strout says. “Keeping your elbows tucked also increases the power of your punches.”

13 Hidetada Yamagishi IFBB Pro | Facebook

#Repost @bestbodybuildingposing with @repostapp. ・・・ Bodybuilder from Japan Hidetada Yamagishi, third place Mr Olympia, 212 pound, great attitude on stage @hideyamagishi

14
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!

15
T NATION on Twitter

Most people won't do these in a commercial gym. Here's why they should: https://www.t-nation.com/training/beyond-the-farmers-walk … pic.twitter.com/COHbMT5Rnk

16
T NATION on Twitter

2 ways to diet that will mess you up if you're not careful: https://www.t-nation.com/diet-fat-loss/tip-are-you-a-monk-dieter-or-a-monkey-dieter … pic.twitter.com/6Mg6H1wkBl

17
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

18
T NATION on Twitter

It's harder than it looks. Teach yourself how to do the dragon flag: https://www.t-nation.com/training/tip-learn-the-king-of-ab-exercises … pic.twitter.com/XJzS4xHIxc

19
The Three Types Of Dwayne ‘The Rock’ Johnson Movies

The next several films in this category were bad outings for Johnson. “Doom,” in which he plays a main character that I never ended up learning the name of, is easily the second-worst movie he has ever been in. On that note, “Be Cool” is the worst. Don’t get me wrong. “Be Cool” is a massive milestone for Johnson — it’s the very first film in which he acquits himself as an actor, one who can do comedy and not merely muscle — but that doesn’t change the fact that it’s an awful movie.

20
CutAndJackedShop.com - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet CutAndJackedShop.com - The Motivational Gym Shop Your cart (0)

21
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

22
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

23
T NATION on Twitter

5 exercises, 30 seconds rest between each, 4 rounds, 1 power rack, GO: https://www.t-nation.com/training/tip-the-smartest-way-to-do-circuit-training … pic.twitter.com/LJtOM4QwB9

24
10 Best Shoulder Exercises

Not all rankings are created equal. In sports, for instance, lists of “the best” are about as meaningless as they are pervasive. Best player of all time, best teams, best games, best catches, best Twitter rant … they’ve all been done before in magazine pages, argued by blowhards filling airtime on radio and TV and plastered across the Internet as click bait. Who’s right? Who’s wrong? In the end, it really doesn’t matter at all, does it? Think of it this way: Determining that Michael Jordan is better than LeBron James or that the 1927 New York Yankees were better than the 1998 Yankees, who were better than the 1939 Yankees — we know, we know, damn friggin’ Yankees — isn’t going to improve your life. At most, it may earn you a free beer from a buddy in a drunken bar bet. See Also 10 Best Biceps Exercises Not all such lists, however, are totally devoid of worth. Take the one you’re about to read, counting down the 10 best weight-training exercises to develop your shoulders. Even if you disagree with the final outcome or grumble over the order, in the end, you’re left with something very valuable: 10 proven ways to build bigger, denser, wider delts.

25
T NATION on Twitter

26
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

27
5 Killer Chests | Bodybuilding Motivation

Here's some bodybuilding motivation for your next chest workout! Top 50 Best Supplements ► http://bbcom.me/2bhVKLb Craig Capurso | https://www.youtube.com/user/cmack034 Hunter Labrada | https://www.youtube.com/user/LabradaN... Kizzito Ejam | https://www.youtube.com/user/kizmvp777 Steve Cook | https://www.youtube.com/user/swoldier... Ryan Hughes | https://www.youtube.com/user/HughesFIT ========================================­===== | Recommended Supplements | LeanMode Fat Burner ► http://bbcom.me/2bhVFaj - Stimulant Free Fat Loss Support* - 5 Stimulant Free Modes Of Fat Burning* Gold Standard 100% Whey Protein ► http://bbcom.me/2bhW5gN - Muscle Building Whey Protein Powder* - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* C4 Pre-Workout ► http://bbcom.me/2bhW3Wd - Advanced Pre-Workout for Increased Energy and Focus* - Great Tasting Powder to Provide an Explosive Surge of Motivation* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2bhW8sZ Sales & Specials ► http://bbcom.me/2bhVdZT Fitness Articles ► http://bbcom.

28
What Overtraining Is and Isn't | T Nation

If you do a workout that stresses the nervous system too much, you'll suffer from what Paul Carter calls "workout hangover." This is a very accurate term because that's pretty much how you feel: lack of focus and energy, apathy, no motivation, and sometimes a headache. Not surprisingly, you can't get in a good workout when you're in that state, but you'll feel like crap for the whole day.

29
Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes

I don’t eat breakfast very often, but breakfast foods are one of my favorite things to eat. From eggs and chicken sausage, to waffles, pancakes, and french toast, it’s hard to go wrong with any morning meal favorite. The problem? Many carb loaded breakfast foods clock in at thousands of calories, and there’s nothing about them that would even come close to qualifying at healthy.

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7 Workout Routines for Better Sex

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

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T NATION on Twitter

A couple "do's and don'ts" of overhead pressing: https://www.t-nation.com/training/tip-get-your-head-right-for-overhead-pressing … pic.twitter.com/BXzx67qUaJ

32
Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Bodybuilding.com Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

33
5 Protein Powders That Build Muscle Fast

Feel like you're hitting a plateau in your training? Diversify your protein supplements to make bigger gains.

34
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

35
Hidetada Yamagishi - Day In The Life - Vlog 2

https://www.Bodicafe.com - Hidetada Yamagishi - Day In The Life - Vlog 2 In this vlog Hidetada, share some of his secrets of his food prep and what he is currently doing to get ready for the Mr. Olympia 212 showdown! Please leave a comment below and share this video! Don't forget to subscribe to the Official Hidetada Yamagishi channel! ► https://www.youtube.com/subscription_... Connect with Hidetada on social media! ► INSTAGRAM: https://www.instagram.com/HideYamagishi ► FACEBOOK: https://www.facebook.com/HideYamagishiBB ► TWITTER: https://twitter.com/HideYamagishi ► BLOG: http://HidetadaYamagishi.com/ ► BODI CAFE: https://www.BodiCafe.com ► HIDETADA COLLECTION: https://www.bodicafe.com/collections/... -- Videographer ► INSTAGRAM: https://www.instagram.com/nateleungon... ► WEBSITE: http://www.NateLeung.com Content Restriction: The Content on the Service, and the trademarks, service marks and logos ("Marks") on the Service, are owned by by this channel, subject to copyright and other intellectual property rights under the law. Please do not download this video and upload to your channel.

36
ROCK THE PROMO - Episode 3 feat. Rey Mysterio (Hosted by Joe Santagato)

Joe Santagato and the greatest luchador of all time, pro wrestler Rey Mysterio, have teamed up with The Rock to bring you the third episode of “Rock The Promo”! This week, they’ll judge the top right bracket of contestants on their humor, intensity, and toughness to see who truly knows how to rock a promo! If you missed the second episode check it out now!: "Rock the Promo" is a contest in which 32 finalists (chosen from thousands of contestants) will go head-to-head in a single-elimination bracket to determine who has the biggest, baddest, and funniest wrestling persona! Every Friday, Joe Santagato and wrestling megastar judges will decide who truly knows how to ROCK a promo! Take a look at Joe Santagato's channel!: http://bit.ly/2aiWXPe Follow Rey Mysterio on Twitter!: http://bit.ly/2aRLV3f HOST: Joe Santagato PRO WRESTLER: Rey Mysterio Jr. FOLLOW THE CONTESTANTS ON INSTAGRAM: Sweet Revenge - http://bit.ly/2aN6yMr Shabazz - http://bit.ly/2b31BPS La Chambirdie - http://bit.ly/2blUe82 Mr. Packer - http://bit.ly/2bcCNpk Paragon - http://bit.ly/2aRMMke The Plumber Prince James - http://bit.

37
CutAndJackedShop.com - The Motivational Gym Shop

Motivational Necklaces Snapbacks Posters Lifting belt Keychains Bracelet CutAndJackedShop.com - The Motivational Gym Shop Your cart (0)

38
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

39
Six Fat-Burning Ingredients You've Never Heard Of

Trying to get all of these ingredients would be overkill and a waste of your money. Instead, look for supplements that have two or more of these ingredients along with other known, effective fat-burners like green tea extract and caffeine. Sesamin is one product you can readily find as a stand-alone, and it goes great with any multiple-ingredient fat-burner. Regardless of the product you choose, follow label instructions closely for the best and safest way to take them. Supplements with the following ingredients will get you ripped up instead of ripped off.

40
M&F Iron Maiden: Paige Hathaway

The social media siren puts in work in the gym and in front of the camera.

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Tip: The Training Method That Improves Everything | T Nation

Loaded carries make the body work in a way that's not found in any other exercise: they combine a strong need to stabilize the trunk, dynamic movement, isometric tension in key muscles, as well as the need to fight "micro-oscillation," a minuscule but constant change in position that forces the body to recruit muscles to stabilize the load.

42
The 5 Best Supplements for Men

There are literally thousands of pills you could be taking at any one time. Here are the five most important ones.

43
20 Muscle-Building Bar Exercises That Are Insanely Effective

They don't call it a jungle gym for nothing. Jon Hinds, owner of the Monkey Bar Gym , says monkey bars are one of the most effective and versatile workout tools you probably never think to utilize. They can accommodate tons of bodyweight exercises, they're available to pretty much anyone within distance of a playground or park, and they're adaptable for athletes of every fitness level, Hinds says.

44
The Best Bodyweight Workout for Runners

Whether you're a marathoner or new to the sport, it's likely you'll get injured at some point. This weight-free routine will reduce that risk and make you a stronger, faster athlete.

45
Arnold Schwarzenegger Answers Your Cardio Questions

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

46
Five-Day Workout Plan: Timeless Bodybuilding

Working out has gotten so complex. So many classes, so many new pieces of equipment, supplements—even the clothing. Options are great, but sometimes you just need someone to give it to you straight. If your number one goal is to build muscle and burn fat to look and feel better—at the end of the day—you’re bodybuilding. Like I said, there’s many different ways to get there but this is a surefire, straight-forward way of getting it done—and very effectively.

47
7 Training Rules Every Lifter Should Always Follow

Actually, there are a few reasons. Safety is one. But as with most fitness rules, doing things the right way pays dividends in the short term (less chance of injury) and the long term (improved muscle growth). Listen up and pay attention so you avoid these mistakes you could be making in the gym.

48
Jay Cutler's Top 25 Training Techniques

Before his sixth-place finish at the 2013 Mr. Olympia, it was 12 years since Jay Cutler finished lower than runner-up in a bodybuilding contest. During that span, he’s strung together an improbable tally of 15 firsts and 11 seconds. He’s been in the top two at the Mr. Olympia a record 10 times, winning on four occasions. He won three consecutive Arnold Classics before stopping. Since 2000, the only three men who have defeated him—Ronnie Coleman, Dexter Jackson, and Phil Heath—are fellow Mr. Olympias. In 2012, recovering from a biceps injury prior to the 2011 Olympia, he forwent competition for the first time in 15 years and focused on his business ventures. The 2013 Olympia was the last time we saw Jay Cutler in posing trunks. His 11 consecutive years of excellence will stand as one of the greatest accomplishments in bodybuilding history. In honor of his 25 straight top-two finishes, we’ve assembled 25 techniques Cutler used to ascend to heights where only Mr. Olympias reside and where he remained for more than a decade.

49
Mike Titan O'Hearn 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

50
The Lean Mass 15 Workout Routine

One other word about this routine: It is designed to elicit muscle hypertrophy, not necessarily strength, although increased strength is a natural by-product of any kind of resistance training. However, while it’s been said that a stronger muscle is a bigger muscle—and there is a general truth to this statement—it needs to be taken in proper context. A well-trained muscle is always going to be stronger and bigger than an untrained one, and it’s pretty safe to say that a guy who can squat 405 for 10 reps is going to have bigger quads than one whose 10-rep max is 135. But when it comes to volumizing muscles, heavier isn’t always better. Case in point: Ed Coan is arguably the strongest man, pound-for-pound, who ever lived. Standing 5'6" at a body weight of around 220 pounds, Coan squatted 1,019 pounds, benched 584, pulled a 901 deadlift, and has held more than 70 world records. Yet while Ed is impressively thick, he’s never carried anywhere near the lean muscle mass of pro bodybuilders of similar height—guys like Dexter Jackson, Branch Warren, Shawn Ray, and Lee Labrada, who, alternately, couldn’t have come near a 1,000-pound squat on their best days.

51 The Most Badass Olympic Sports, According to Men's Fitness Readers
52 The 15 Best Pieces of Workout Equipment You’re Not Using
53 T NATION on Twitter
54 Your Diet and Exercise Plan Is Not Working. Here's Why.
55 Instagram photo by Victor Martinez • Aug 15, 2016 at 4:30pm UTC
56 Men's Fitness on Twitter
57 T NATION on Twitter
58 12 Affordable First Date Ideas She’ll Love
59 3 Key Nutrients Every Man Needs
60 Tim Noakes on Twitter
61 Mr. Olympia LLC on Twitter
62 Human Growth Hormone: Everything You Need to Know About HGH
63 Tip: The Training Method That Improves Everything | T Nation
64 7 Exercises to Blow Up Your Arms
65 5 Easy Ways to Start Building Bigger Biceps
66 9 Muscle-Building No-Cook Recipes
67 Bodybuilding.com on Twitter
68 How to Train for a Marathon Without Losing Muscle
69 9 Best Bodyweight Moves For Colossal Arms
70 The Massive Muscle Bulk-Up: How to Gain 5 Pounds in 5 Weeks
71 Ask Men’s Fitness: Is It Better to Do Full-Body Workouts or Body-Part Focused Routines?
72 Banded Leg Pres Drop Set 8.13.16
73 The By-The-Rack Bear Complex Fitness Challenge
74 Dwayne Johnson Raises Awareness for Veteran Suicide
75 Skinny to Shredded: Teenage Transformation Workout Routine
76 20 Foods an Athlete Would Never Eat
77 Plasmajet
78 The Born Fitness Approach to Health and Fitness
79 Instagram photo by terry hollands • Aug 15, 2016 at 9:39pm UTC
80 Brett Drake on Twitter
81 Mike Titan O'Hearn on Twitter
82 Sam Sipes on Twitter
83 Dwayne Johnson on Twitter
84 Under Armour Creates Shoe for Dwayne 'The Rock' Johnson
85 Instagram photo by Joe DeFranco • Aug 14, 2016 at 7:52pm UTC
86 Men's Fitness on Twitter
87 Dave Tate and Jim Wendler Talk Training for All-Around Fitness - elitefts.com
88 Instagram photo by Zach Even - Esh • Aug 13, 2016 at 12:23am UTC
89 Dwayne Johnson on Twitter
90 Gaspari Nutrition on Twitter
91 Instagram photo by Shawn Ray • Aug 13, 2016 at 1:20pm UTC
92 The 7 Best Arm Moves of All Time
93 6 Weighted Abs Exercises for a Shredded Stomach