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The 21-Day Shred—A Program Made for the Underdog

We all struggle with our bodies. The 21-Day Shred and Shred Series was created from the lessons learned. These 21-day plans have been tested and proven.

Here's the First Look at Arnold Schwarzenegger in the New 'Celebrity Apprentice'

The Governator takes over for Donald Trump on the NBC reality show.

HBO's 'Ballers' Proves Why The Rock Should Be President

Dwayne 'The Rock' Johnson's character in HBO's 'Ballers' is exactly who we need to run for president in 2016.

STRONG Life 91: STRONG Books, STRONG Body & Strength Coach Business Knowledge • Zach Even-Esh

I keep giving this book away so I have to keep buying extras for myself!! #Book #Huntsman #Winners #Success #STRONGLife A photo posted by Zach Even - Esh (@zevenesh) on Aug 22, 2016 at 1:52pm PDT STRONG Life Episode 91 is a QnA episode from My Live QnA Which I hold often at  http://facebook.com/zevenesh Don't …

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1
6 Reasons To Reach For A Protein Bar

Bars don't require prep, can be stored anywhere, and are an easy single-serving solution to your nutrition dilemma. They'll also last for months, so you don't have to keep replacing them day after day—except when you eat them all, of course! Stash a box in your desk at work or in your gym bag, and know that it's there when you need it. If you're struggling to balance a busy schedule, these can be a lifesaver.

2
IFBB Pro Talks Faith, Family, and Iron | T Nation

Dugdale: I do the preponderance of my own competition prep primarily because I don't trust anyone enough to guide my physique. I've been doing this for 23 years and nobody knows my body better than I do. That isn't to say I have all the answers and don't seek to increase my knowledge base. I'm an avid reader of T Nation and have gained a lot of insight from Christian Thibaudeau.

3
T NATION on Twitter

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4
IFBB Pro Talks Faith, Family, and Iron | T Nation

Dugdale: I do the preponderance of my own competition prep primarily because I don't trust anyone enough to guide my physique. I've been doing this for 23 years and nobody knows my body better than I do. That isn't to say I have all the answers and don't seek to increase my knowledge base. I'm an avid reader of T Nation and have gained a lot of insight from Christian Thibaudeau.

5
The Best Superfoods for Building Muscle

Quick: When you think of foods that build muscle, what’s the first nutrient that comes to mind? We’d bet cold cash your answer was protein. But building muscle is about more than just maximizing muscle protein synthesis—you also want food that will up your energy to work out longer, decrease inflammation to help your muscles recover faster, and shred fat to uncover every ripple.

6
T NATION on Twitter

Quarter squats are better at improving athleticism than full ROM. Here's why: https://www.t-nation.com/training/tip-do-quarter-squats-to-boost-athleticism … pic.twitter.com/7pUEWG5JI2

7
The Anti-Inflammatory Diet | T Nation

Take for instance fish oil. If you ask 100 cardiologists about heart disease, the only thing 99 of them will agree on is that fish oil's anti-inflammatory effect is a powerful tool in preventing heart attacks. Often, when blood vessels are besieged by low-density lipoprotein (a type of cholesterol), there's an inflammatory response where white blood cells rush to the area.

8
Top 5 Triceps Training Mistakes

As the name suggests, your triceps have three heads: long (upper inside), medial (lower inside) and lateral (outside). The heads always work together, so it’s impossible to isolate one from the others. However, the angle of your arms changes the emphasis, stressing the heads differently. Too many bodybuilders are unaware of how various exercises hit their tri’s, and thus they typically overemphasize their lateral heads and underemphasize the long and medial heads.

9
Elite 100% Whey Protein by Dymatize at Bodybuilding.com - Best Prices on Elite 100% Whey Protein!

I was luck enough to receive this huuuuuuge (Trump voice) 5 lb tub of Dymatize Snickerdoodle whey after winning a forum promo. I decided to write up a little review, especially since there aren't a ton of reviews on this flavor. Taste: While the protein is quite sweet, it's not nearly as sweet as the PES snickerdoodle flavor. It's also a little bit closer to a vanilla than snickerdoodle, but the added cinnamony taste makes it much more enjoyable. Consistency: This is actually one of the more runny/thin wheys that I have tried, especially given that it's not an isolate. Personally, I like it to be a little thicker for adding to oats, etc., but when you're just using it for shakes post-workout then it really doesn't matter amirite? Economy: For 5 lbs (in comparison to the new standard of 4), this protein actually gives you quite a bit of bang for your buck. Given that I'm not competing for olympia any time soon, I don't really need a pricy isolate, so I'd definitely consider buying in the future. Mixability: A little bit of clumping here, but nothing major, and it certainly wasn't an issue for me.

10
T NATION on Twitter

Build your low back and you'll squat and deadlift more weight. Try these 4 moves: https://www.t-nation.com/training/tip-4-ways-to-strengthen-the-low-back … pic.twitter.com/EF5fRJ2llp

11 http://fb.me/6v8xgZAZI

12
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

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T NATION on Twitter

If your little traps still make you look like a preteen, try this exercise: https://www.t-nation.com/training/tip-do-kelso-shrugs-for-complete-trap-development … pic.twitter.com/HglxybfbOK

14
The Complete Arnold

Today, the Austrian Oak writes a column, “Arnold’s Page,” in FLEX every month. Some months, questions are answered; other months, he discusses 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.

15
T NATION on Twitter

Take the max number of push-ups you can do and multiply it by 2.5. Got it? Now do this: https://www.t-nation.com/training/tip-take-this-mental-toughness-test … pic.twitter.com/sPmpNwFlq1

16
RIO 2016 OLYMPICS: Three Traditional Sports Banned feat. Jimmy Tatro & Dennis Roady

The Olympics have a history of bizarre events that didn’t stand the test of time so Dwayne “The Rock” Johnson and his production company, Seven Bucks Digital Studios, reimagine what would happen if actual former events Armored Racing, Painting, and Pistol Dueling were brought back from Olympic retirement. Jimmy Tatro and Dennis Roady star in this satirical look at the international games! SUBSCRIBE for more!:  http://bit.ly/28Okvch Catch up on the first round of ROCK THE PROMO!: http://bit.ly/2bPWebZ Watch The Rock and Kevin Hart invade Snapchat HQ!: http://bit.ly/2b3wBmW Subscribe to Jimmy’s channel!: http://bit.ly/2bAzTgW Subscribe to Dennis' channel!: http://bit.ly/2bgcsqZ Subscribe to Tay's channel!: http://bit.ly/2bgbWcL STARRING Jimmy Tatro Dennis Roady Mo Darwiche Jareb Dauplaise Troy Guthrie Dylan Quigg Narration by Tay Zonday CREW Directed by Scott Brown Written by Scott Brown & Mo Darwiche Produced by Mo Darwiche & Erin Lardy Production Manager: Troy Guthrie Director of Photography: Luke Dejoras Grip: Darren Kwan Sound: Jason Meadows Production Design: Steve Tobler Make-up: Nicole Derseweh Edited by Dylan Sachse Sound Design: Sean Oakley Artwork: Natalie Roman THE ROCK AROUND THE INTERNET Snapchat: http://bit.

17
Stay Honest for Bigger Biceps

"People tend to bring their elbows forward for two simple reasons," says Ernesto Osorio, CSCS, a personal trainer with One2One Fitness in Houston. "The first is trying to achieve a greater peak contraction of the biceps. The second reason is that of pride and ego - you can typically use more weight when you're not isolating the target muscle, a nice way of saying you're cheating. And while it's okay to occasionally use cheating techniques to spark growth, doing so on every rep can hamper your progress.

18
How to Get Jacked Like Jesse Metcalfe

Anyone that has followed Metcalfe throughout his career knows he's always been in very good shape—about 170-175 pounds and in the single-digit body fat levels type of shape to be exact. But he doesn't just carry his weight well in the right places—his body is built for performance and longevity. In our interview prior to the workout ( click here to watch ), Metcalfe shares a perfect example of where fitness and real-life intersect—his work on sets of action movies such as Dead Rising . Given that the movie is based on a video game about surviving a zombie apocalypse—and the fact that he performs a majority (if not all) of his own stunts—his body needs to be quite resilient.

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T NATION on Twitter

The Kettlebell Swing: You're probably doing it wrong. See this: https://www.t-nation.com/training/tip-swing-a-really-heavy-kettlebell … pic.twitter.com/zfoXGqJl2f

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T NATION on Twitter

Cupping therapy is overrated. (Sounds kinky though, doesn't it?) Info: https://www.t-nation.com/training/tip-skip-the-cupping … pic.twitter.com/Pw9KTzbF33

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T NATION on Twitter

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22
T NATION on Twitter

This free diet & training ebook is only for those who are sick and tired of being chubby: https://goo.gl/LRRFVU  pic.twitter.com/lzCXzGjYjs

23
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

24
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.

25
IFBB Pro Amit Sapir - Q&A

this is a really difficult question to answer because i got into powerlifting with a very strong base of olympic lifting and already had a lot of muscle. Yes I got a lot more neuro-efficient and added a lot more weight to my squat since switching to low bar and utilizing more traditional lower volume powerlifting style training. In theory for pure strength it's more efficient but I honestly think that without the olympic and hypertrophy base, I wouldn't be as strong as I am today. I see it in a lot of powerlifters that only do power in their career - they are extremely neuro efficient but they are lacking muscle to actually move the big weights. In a lot of ways, I think the journey my career took was ideal for what i do today - started with learning perfect technique with high volume (usually twice daily squat) for 5-6 years, then switched to body building which helped me build a lot of muscle and an overall balanced, no weakness base, and then switched to powerlifting and all I had to do was teach the body to absorb heavy weight and remind my cns how to be efficient again as it was in my olympic days, just with a lot more weight.

26
This Workout from The 21-Day Bulk Will Force Your Back to Grow

Want to know what's so great about The 21-Day Bulk ? You can slow things down a little bit and chill out. Key words: A little bit . The 21-Day Bulk is focused on getting you that extra size you're looking for while still shredding fat. All of the workouts are solely focused on hypertrophy, or muscle-growth, and less focused on burning the maximum amount of calories. Your repetitions will be in the 10-12 range with about a minute and half of rest—a nice combination for taxing the muscles while still allowing for enough recovery. It's also suggested that you apply drop sets and rest pauses in the programming of The Bulk. Learn about drop sets and rest pauses here.

27
CutAndJackedShop.com - The Motivational Gym Shop

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

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MuscleTech MuscleTech Performance Series Nitro Tech 100% Whey Gold at Bodybuilding.com - Best Prices on Nitro Tech 100% Whey Gold!

MuscleTech® researchers reviewed numerous clinical trials on whey peptides, and the science shows that whey peptides can promote rapid recovery from exercise and even support an insulinogenic response for improved nutrient delivery. This means you are getting an ultra-pure, rapidly absorbed and quickly digested protein that allows you to recover faster, build more lean muscle mass and get better results from your training sessions! What’s more, whey peptides have one of the highest biological values (BV) of any protein source, a value given to protein sources to measure how well they are absorbed and used by the body. Here’s the research: Power et al., 2009. Amino Acids. 37:333–339

29
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.

30
Underground Strength Gym - NJ Wrestling Strength & Conditioning

Sandbag & Kettlebell Wrestling Workout at Edison Underground Strength Gym

31
The Seven Deadly Sins of Dieting

First your diet goes, then your waistline follows when you commit these 7 deadly sins of dieting. Here's how to redeem yourself after the fall.

32
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

33
The Best Low-Carb Bread Recipe

We could all use a little more bread and vegetables in our life, but one is viewed as healthy and the other a pain to to eat. But who says we can’t have both in our diet and enjoy it? Packed with protein, high in fiber and low in carbohydrates, this cauliflower bread will be sure to please your taste buds. It’s a perfect garlic bread alternative to the popular zucchini “spaghetti” and meatballs. Toast a slice up with your morning omelet for a protein-packed breakfast, or eat it when you just want to eat a piece bread because you’re a human and it tastes good.

34
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.

35
Pauline Nordin 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
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

37
The 15 Best Fit Butts on the Internet

These fit ladies are the epitome of #squatspo.

38
10 Exercises to Develop the Best Pecs in the Gym

"If you currently work out 3 days a week, you can hit your chest every workout," Perry says. "The goal," he adds, "is to hit your pecs just enough so you can recover in time for your next workout." The sweet spot is a total of 5 sets with a compound movement. (You can also consider adding a finisher after each workout such as a few sets of cable crossovers, pec deck, pushups, wide-grip dips, or racked kettlebell carries to failure—more on those in the slides that follow.) Perry suggests aiming for 5x12 reps of a compound chest move—like a bench press variation—first when you're adding them to a full-body routine (you may only get to five reps on the last set which is fine); if you're trying to build a bigger chest, you want to hit these muscles when you're fresh to see the fastest results and biggest impact.

39
8 Ways to Burn More Fat

Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go — a simple nutrition step to modify your metabolism.

40 Avatar Nutrition

The Avatar system will generate your specific numbers for grams of protein, fat, and carbs that you will consume every day. As long as you remain compliant to these numbers, you will continue to see your body changing and becoming closer to the finished product you have envisioned. As your body changes, so too will the numbers that are sent to you daily. This is because your body's needs are ever evolving and what may have been optimal numbers when you first started will no longer fit your current macronutrient requirements. To ensure results that stay consistent as your body changes and adapts, the Avatar system adapts to you and adjusts automatically.

41
Midnight Mass

Sometime in the 30 minutes before you go to bed, take in 20-40 g of casein protein. Micellar is the best type of casein protein for this time period, because it stays with your body for up to seven hours, providing aminos so your body won’t use muscle mass for energy. Mix the casein with water or milk (or a combination of the two). You mayalso include a portion of fruit (a banana, half of a cantaloupe or honeydew melon, a large pear or a large apple) whether you are a hardgainer or a dieter. The fructose will help stock your liver glycogen, which will prevent you from going catabolic sooner during the night. If the concept of taking in carbs before crawling into bed makes you paranoid, just stick with a protein shake.

42
Running Tips: 2 Cardio Workouts to Improve Your VO2 Max

"These three routines can be modified and adjusted to keep things fresh; just remember the sweet spot for improving VO2 max is to work for 2-6 minutes per interval with close to equal work and recovery ratios," Corkum says. "Sometimes the recoveries will need to be 2:1," she adds. This will depend on your heart rate and breath—if the workout isn't making your breathing ragged and heart rate difficult to control, the rest period should be quicker. Just make sure you don't cut that recovery short (go into every interval sufficiently recovered)—or extend it. Keep the recommended numbers consistent.

43
Zack DeCamp 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

44
Muscle Protein Synthesis Gets You Bigger and Stronger

Protein synthesis, in general, is removing or repairing damaged proteins and building new proteins that are replicas of the original. The new proteins are stronger, more dense, and able to handle stress better than before. Muscle protein synthesis (MPS) is the rebuilding of muscle tissue and it occurs as a result of the stresses that we place on our body, whether it is to repair injury (such as a muscle tear) or because we intentionally try to damage it (microtrauma from training). The exact process is still under considerable scrutiny, however, one thing is certain: it occurs immediately upon stress. The second you begin to exercise, MPS activates and begins to repair muscles. Usually, protein synthesis is said to occur overnight, the next day, etc., but the truth is that it starts right away and may go on for as long as 48 hours at a single damaged site before it is repaired.

45
The 15 Best Pieces of Workout Equipment You’re Not Using

Atlas Stones are basically just big, heavy balls of concrete—and that’s why these staples of strongman training are so effective for building raw brute strength. Unlike barbells and dumbbells, stones and other awkward objects like kegs or barrels are difficult just to get your arms around, let alone manhandle around a gym. And if solid concrete isn’t really your style, you can always spring for an ultra-heavy medicine ball like the Dynamax Atlas or the Rage Fitness Soft Stone , which come in weights up to 250 lbs.

46
10 Best Foods to Help Skinny Guys Gain Muscle

The key to crafting muscle-boosting meals with those foods is designing your plate around the proper nutrient ratios. Rosante recommends eating three meals per day and two anytime snacks. Each meal should include two palm-size portions of protein, two fist size portions of veggies, two cupped hand-sized portions of starchy carbs, and two thumb sized portions of fats like nuts, oil, or avocado. As for the snacks, the principles remain the same, just cut the sizes in half. “After a few weeks, see how you're progressing. If you’re still not gaining the size you'd like, add an extra cupped handful of carbs or thumb of fats to a few of your daily meals,” says Rosante.

47
Bodybuilding.com on Twitter

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

48
Bulletproof Your Body: The Ultimate Warm-Up

You make or break your workout before it starts: before you grab that barbell and before you pile on the plates, you need to warm up your body to perform your best every time. But is your warm-up helping you reach your full potential? Better still, is it “bulletproofing” your body to resist aches and injuries?

49
Build a Better Six-Pack with Two Workouts Per Week

Build a Better Six-Pack with Two Workouts Per Week

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10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

51 T NATION on Twitter
52 Glute Workout: 5 Moves To A Better Butt
53 8 Weeks to TREEmendous Legs
54 The Death of Women's Bodybuilding | T Nation
55 9 Tricks to Burn Fat Fast
56 Hidetada Yamagishi - Day In The Life - Vlog 3
57 An Aggressive Full-Body Fat-Loss Workout from The Original 21-Day Shred
58 Muscle & Fitness on Twitter
59 Hidetada Yamagishi on Twitter
60 Musclepharm Combat 100% Whey at Bodybuilding.com - Best Prices on Combat 100% Whey!
61 Diaz McGregor 2
62 Muscle & Fitness on Twitter
63 10 Reasons Your Muscles Stopped Growing
64 Front-Delt Assault
65 Don't Ignore These Five Often Neglected Muscles
66 T NATION on Twitter
67 T NATION on Twitter
68 Instagram photo by Pumpd Nutrition Woodlands • Aug 21, 2016 at 5:37pm UTC
69 Instagram photo by @therock • Aug 20, 2016 at 8:09pm UTC
70 Metabolic Drive® Protein - Biotest
71 Instagram photo by @iconmeals • Aug 24, 2016 at 8:46pm UTC
72 Julian Morales on Twitter
73 Goggins Force Tearing Up The Platform
74 Alcohol And Fitness: To Drink Or Not To Drink
75 Bodybuilding.com on Twitter
76 The Science of Sickness Prevention
77 Beginner Chest, Shoulders & Triceps Workout | Labrada Lean Body Training Program | Day 2
78 Matt Traynor on Twitter
79 The Every-Person’s Guide To Immune System Support
80 Should Your Workout Kick Your Ass?
81 Instagram photo by Flex Lewis™ • Aug 23, 2016 at 4:46pm UTC
82 Creating The Perfect Weight Training Routine
83 Mike O'Hearn's Power Bodybuilding: The 12-Week Program
84 QnA: Gaining Muscle, High School Workouts & Program Design
85 Instagram photo by @therock • Aug 22, 2016 at 4:50pm UTC
86 Pistol Pete on Twitter
87 Dwayne Johnson Says Upcoming 'Jumanji' Film Will Not Be a Reboot
88 Kevin Hart on Twitter
89 Daltonegger on Twitter