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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.

Gaining Muscle, High School Workouts & Program Design • Zach Even-Esh

Yet another hard charging Facebook LIVE QnA for you. This episode is loaded with training knowledge bombs. i LOVE answering training questions. In fact, when a Strength Coach asks me for business or marketing advice, I always emphasize, "Training IS the business." It's ALL part of The Relentless Pursuit of Excellence. This episode covers the …

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.

Shawn Ray Unleashed Ep.3 - Greatest Mr. Olympia of All Time?

Who is the greatest Mr. Olympia of all time? Shawn Ray mulls the 13 possibilities and gives his Unleashed opinion. Watch and see if you agree.

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1
5 Ways To Add Super-Healthy Chia Seeds To Your Diet

Aware of the health benefits of chia seeds, but unsure how to use them? Here are a handful of easy ways to sneak more into your everyday diet.

2
7 Pros, One Controversial Question | T Nation

As a father or two young children, I wouldn't be in favor of them competing in physique competitions, or any other competitions for that matter. While physique is one hell of an emotional, physiological, physical, and psychological risk for highly plastic brains and bodies for a magnitude of reasons, I believe kids should be kids and not be lead into highly competitive activities or sports just to keep up with the Jones's.

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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.

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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.

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Dexter "The Blade" Jackson: "The Road To Mr Olympia 2016" I'm Here To Win

Dexter "The Blade" Jackson: "The Road To Mr Olympia 2016" I'm Here To Win

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T NATION on Twitter

Insulin will make you fat AND help you build muscle. How to control it for lean gains: https://www.t-nation.com/diet-fat-loss/insulin-advantage … pic.twitter.com/W7uOl7pvka

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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.

8
Build a Fighting Physique Like Conor McGregor

Before McGregor painted the UFC crowds with the tricolor of the Emerald Isle, he was a working-class kid from a Dublin suburb. His fighting journey began when he was a fresh-faced, 12-year-old boy who stepped into Crumlin Boxing Club—a gym with a history dating back to the 1930s. He honed his craft at the SBG Ireland under the tutelage of head coach John Kavanagh, who's been a vital cog in the McGregor machine.

9 http://fb.me/6v8xgZAZI

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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

11
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

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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

13
5 Bad Habits that are Ruining Your Training Results

The good news is that most of these bad habits can be tackled and relearned to make your workout as effective as possible to get the results you desire. It all starts with identifying the bad habits so they can promptly be addressed.

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The Making of The 21-Day Shred and the Shred Series

I was 130-pounds when I graduated from high school. I was skinny—and I hated it. I would eat and lift, eat and lift, eat and lift until eventually I started gaining size. It took a while—years actually. I spent hours and hours reading about nutrition and different training programs. I tried everything in the gym. You name it, I tried it. Things started to click the more I stuck with it. The programming that I started doing was working, and the way I was eating helped me build muscle while staying incredibly lean at the same time. The more I grew, the more motivated and inspired I became. The 21-Day Shred and the SHRED SERIES are a product of those years of experimentation. The reading, the research, and the guessing and testing has already been done for you. All you need to do is deliver on the work.

15
5 Rules for Building Bigger Triceps

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

16
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.

17
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

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Tip: Do Rack Pull-Ups for Bigger Lats | T Nation

With rack pull-ups, the legs are in front of the torso, allowing you to actually get the lats into a fully lengthened position. The two things we really want to take advantage of to maximize growth is to fully lengthen and shorten the muscles being worked. At the bottom of the rack pull-up, you can actually round the back and fully stretch the lats out.

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T NATION on Twitter

What beats pull-ups for big lats? For many people, this exercise: https://www.t-nation.com/training/tip-do-rack-pull-ups-for-bigger-lats … pic.twitter.com/OkCbN61yzR

20
T NATION on Twitter

The 8-second crunch will build abs like nothing else. Take a look: https://www.t-nation.com/training/tip-do-the-8-second-crunch … pic.twitter.com/qJlSW4Ailj

21
T NATION on Twitter

Challenge yourself. Try the physical test the Russian special forces had to pass: https://www.t-nation.com/training/tip-the-russian-special-forces-challenge … pic.twitter.com/YDqgDYAhz9

22
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

23
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.

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10 Inspirational Male Physiques Vol. 5

Male Physiques Vol. 5

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White Rice vs. Brown Rice

Rice is a classic bodybuilding food, but white and brown rice have different benefits. Both are great sources of carbs, but white rice causes more of an insulin spike due to its very low fiber and fat content. Brown rice also increases insulin release, but the fiber and fats help reduce this. Therefore, at times of the day when you aren’t training, the carbs from brown rice are much less likely to go to body-fat storage than those from white rice.

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T NATION on Twitter

This is the worst way to do push-ups! Here's why, plus the best way: https://www.t-nation.com/training/tip-the-worst-way-to-do-push-ups … pic.twitter.com/iDDg9YbZeK

27
93toA100 on Twitter

@Bodybuildingcom @MuscleTech No creatine added to the Whey gold!! The original had creatine in it.

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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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T NATION on Twitter

Any diet that causes muscle loss sucks. Protect your metabolism with this plan: https://goo.gl/LRRFVU  Free ebook pic.twitter.com/wO9nWGVcrg

30
Shadow-X by COBRA LABS at Bodybuilding.com - Best Prices on Shadow-X!

Warnings: This product is only intended to be consumed by healthy adults 18 years of age or older. Not for use by those with pre-existing medical conditions or those taking any medications, young children under the age of 18, pregnant or lactating women., or individuals sensitive to caffeine or beta alanine. Discontinue use and consult your health care professional if you experience any adverse reaction to this product. Do not consume with caffeine, alcohol or stimulants from other sources. To avoid sleeplessness do not consume within 4 hours of bedtime. You may experience harmless short term skin tingles. Produced in a facility that processes milk and soy ingredients. Do not use if safety seal is broken or missing. Store in a cool, dry place. Contents sold by weight not volume. Keep out of reach of children.

31
T NATION on Twitter

One leg stronger than the other? Fix the imbalance with this training method: https://www.t-nation.com/training/tip-train-your-strong-side-first … pic.twitter.com/4MCfJuGob8

32
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

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Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

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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.

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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.

36
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.

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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

38
The Single Best Workout You Can Do With Your Dog

He's your best friend—so why not train alongside him? Take Duke for a ramble with this simple technique.

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Sagittarius Horoscope for Monday, August 22, 2016

Monday, August 22, 2016 - Brilliant insights pop out of thin air while your nerves are stretched tight by practical issues. Taking center stage seems natural now that the hardworking Virgo Sun is shining in your 10th House of Career. Concentrating on immediate tasks while polishing your skills raises your status on the job, but a lack of focus could reduce your effectiveness. If you aspire to turn your life in a radical new direction, lay down a solid foundation with disciplined competence to create a future that aligns with your dreams.

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Instagram photo by Flex Lewis™ • Aug 25, 2016 at 7:49pm UTC

41
Bodi Cafe Tour - Featuring Iris Kyle and Hidetada Yamagishi

https://www.Bodicafe.com - Bodi Cafe Tour - Featuring Iris Kyle and Hidetada Yamagishi Bodi Cafe is located in City Athletic Club in Las Vegas! Ms. Olympia 10x, Iris Kyle, and 212 Arnold Classic Champion, Hidetada Yamagishi take you through a tour of their cafe, MTV cribs style! If you are in the Las Vegas area, you need to put Bodi Cafe on your bucket list to visit! Address: 7980 W Sahara Ave, Las Vegas, NV 89117 Phone: (702) 431-1009 Website: https://www.BodiCafe.com Please leave a comment below and share this video! Don't forget to subscribe to the Official Iris Kyle channel! ► https://www.youtube.com/channel/UCxeZ... Connect with Iris Kyle on social media! ► INSTAGRAM: https://www.instagram.com/iriskyle ► FACEBOOK: https://www.facebook.com/officialiris... ► TWITTER: https://twitter.com/iriskyle001 ► WEBSITE: http://IrisKyle.com/vip ► BODI CAFE: https://www.BodiCafe.com ► IRIS 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.

42
Get Your Girl To Lift - Biotest

It's hard for a lot of us to fathom: Women who avoid weights because they don't want to get "bulky." With so much information available about the importance of muscle, and the internet rampant with female lifters, it's weird. But you'll still come across comments from women who favor yoga, spin class, long distance running, or treadmill walking for hours on end over lifting... which would be fine if that's their personal preference, but there's a problem here.

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Problems with Gear and What Makes A Great Powerlifting Coach - elitefts.com

Problems with Gear and What Makes A Great Powerlifting Coach - elitefts.com

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Do This, Not That: 6 Better Muscle-Building Moves

Do This - Everyone loves the barbell bench press but it’s less utilized cousin, the dumbbell bench press is a great chest developer that also trains shoulder stability. You can also change hand positions very easily with dumbbells (for example, going with a neutral grip with palms facing each other) in a way you just can’t do with a bar, giving you a lot more variety. And given that you don’t have a bar to touch your chest, you can get a bit more range of motion out of the dumbbell variation.

45
Flex Lewis on Twitter

The NEW daily blog is LIVE *3wks out Arms* Sign up FREE on http://flexlewis.net  daily continent/ Unseen photos ++ pic.twitter.com/OPmXfZhFNY

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7 Best Barbell Moves for Building a Big Back

While the latissimus dorsi is the largest primary muscle group of the back, there are several other secondary groups crucial for building the complete x-frame. These seven compound movements with a barbell will not only significantly develop your lats but also aide in strengthening your rhomboids, serratus, and all areas of the trapezius muscles.

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5 Rules of Fast Fat Loss

There’s a lot of information out there on how to lose weight and get a ripped six-pack, and much of it is contradicting. Forget it all. Learn these five essential rules for fat loss, and the rest is just details.

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Dwayne Johnson on Twitter

Want to say two things about this. I started w/ $7 bucks. If I can overcome, so can you. Waffle House on me!! https://twitter.com/forbes/status/768806639612882944 …

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12 Signs You're Overtraining

It’s normal to have sore muscles for a day or two after a workout. But if you’re still sore past the 72-hour mark, be sure to schedule a break and rest. This type of extended soreness is a sign your muscles aren’t recovering, which negatively impacts on your muscle-building efforts. “You should be able to get in a gym session—in and out—in 45 to 75 minutes max," says Muscle Model champion and transformation trainer Micah LaCerte .

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Tip: Do the 8-Second Crunch | T Nation

Start with a 2-3 second concentric (lifting) portion of a crunch-based movement, and lower with another 2-3 second descent. Do it right and it'll take you anywhere from 5-8 seconds to do a perfect rep.

51 The Best Supplements for Your Penis
52 An Aggressive Full-Body Fat-Loss Workout from The Original 21-Day Shred
53 Hector David Jr. on Twitter
54 Tip: Train Your Strong Side First | T Nation
55 The 10 Best At-Home Dumbbell Workouts
56 The 6 Best Ways to Recover from Your Workout
57 Muscle Fuel
58 5 Ways to Shredded Abs
59 Straight Up Abs: Feel the Pain
60 11 Ways to Fix Shoulder Pain
61 The 20-Minute Full-Body At-Home Shredding Workout
62 Celebrate the National Parks Service Centennial This Summer With these Adventure Trips
63 Instagram photo by Shawn Ray • Aug 25, 2016 at 4:38pm UTC
64 With Friends Like These...
65 The MMA Training Routine to Get Jacked and Burn Fat Fast
66 The 15 Most Stylish Headphones
67 The One Chest Move You Should be Doing
68 Avatar Nutrition
69 Midnight Mass
70 The 15 Best Pieces of Workout Equipment You’re Not Using
71 10 Best Foods to Help Skinny Guys Gain Muscle
72 Hidetada Yamagishi - Day In The Life - Vlog 3
73 T NATION on Twitter
74 TheLADbible on Twitter
75 Sir Joffrey Niles on Twitter
76 Instagram photo by @iconmeals • Aug 26, 2016 at 6:58pm UTC
77 Instagram photo by Phil Heath • Aug 24, 2016 at 6:09am UTC
78 Power 105.1 on Twitter
79 Autographed Ronnie Coleman Lifting Gloves - Limited Edition
80 Kai Greene on Twitter
81 cosplayerkyo on Twitter
82 6 Moves for Sick Lats
83 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼🐅 • Aug 25, 2016 at 6:31pm UTC
84 Hidetada Yamagishi - Road To Olympia 2016 - Episode 13
85 bacoj on Twitter
86 Forbes on Twitter
87 Instagram photo by Mike O'Hearn 🐰🐵❤️🐻🐶🐼🐅 • Aug 25, 2016 at 4:51pm UTC
88 Bodybuilding.com on Twitter
89 Business Advice for Meatheads - Official Website of Joe DeFranco & DeFranco’s Gym!
90 Metabolic Drive® Protein - Biotest
91 Ath-Elite on Twitter
92 Goggins Force Tearing Up The Platform
93 Alcohol And Fitness: To Drink Or Not To Drink