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Stop Going Heavy on These 3 Exercises

If you've been chasing 1RM strength in these movements, you're barking up the wrong tree. Stay pain-free and get better results by switching to these three exercises!

Kris Gethin: Man Of Iron, Week 12

Kris Gethin never fails to throw his full effort into each set and rep. But when the goal is to be a Man of Iron, he has three times the opportunities to test his limits. This week, after a full slate of hard training, he leaps right into an impromptu Olympic-distance tri.

5 Exercises To Remind You Exactly Where Your Core Is

Break free from the basics. Take your core training to the next level with these exercises.

WATCH: How Many Times Did I Think About Giving Up Powerlifting?

Powerlifting isn't always fun. You have bad days in the gym, bad training cycles, and bad meets. What happens when the bad outweighs the good? Is it time to consider leaving?

WATCH: Table Talk with Swede Burns and JP Carroll — Why an Advanced Powerlifter Needs a Coach

Even the strongest lifters in the world can't figure everything out themselves.

Finals Wrap-Up Video | NPC USA 2017

Muscular Development's Shawn Ray & Ron Harris wrap-up the final results from the 2017 NPC USA Championships.

Winners Interviews - NPC USA 2017

Muscular Development's Shawn Ray catches up with overall bodybuilding winner & new IFBB Pro Derek Lunsford shortly after the conclusion of the 2017 NPC USA Championships.

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Top News
Arnold Schwarzenegger's Highlight Reel

Schwarzenegger poses for a portrait circa 1966 in Austria. The now-legendary bodybuilder has since disclosed that his mother wasn't as enthusiastic about his hobby as he was in the very beginning. "When I first started lifting weights in 1962, my mother cried, saying, 'Where did I go wrong? My boy has pictures of naked, oiled-up men on his wall, and all his friends have pictures of girls in their rooms,'" he said.

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The Best Exercises for an Awesome Chest Pump

Since the flat bench press is the most basic mass and strength builder for chest, and not an isolation exercise, it is usually given a pass from getting a pump. People expect merely to feel fatigue from it, not pumped pecs — that, however, means they are bench-pressing incorrectly. Most likely, they are staying flat against the bench and using their shoulders and arms to press the bar up and down.

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!

Why Everyone Hates Personal Trainers | T Nation

Maybe this personal training thing isn't what you imagined. You need to come to grips with the fact that you probably can't be like T Nation contributor and personal trainer Ben Bruno, who was training fishermen (I'm assuming) in Boston and would go home stinking of scrod and haddock, and then, urged on by his kin who said, "Ben, move away from here, Califor-ney is the place you oughta be," loaded up the truck and moved to La La Land.

5 Sex Toys Men Shouldn't be Afraid to Buy or Try

This small, stretchy vibrating penis ring is the perfect starter sex toy for the guy who may be intimidated by this type of stuff. And sure, The Pivot is great for use on your own—but its comfort and stability make it even better for use with a partner. It allows for a variety of positions, and your lady will love the hands-free clitoral stimulation it provides. "Most women need direct clitoral stimulation in order to have an orgasm," says Nelson. "Why not be hands-free—to use them for other things—while at the same time getting stimulation to the areas you need it most?"

Tip: Do This Chest Exercise Instead of Declines | T Nation

Most decline benches involve anchoring the body by fixing the back of the knees onto a sit-up style bench, which isn't a natural or functional position. And because the body is essentially hanging by the legs, it's much more difficult to depress the shoulders. Gravity wants to elevate the shoulders (towards the neck) throughout the press.

Tip: 5 Rules For Training Success | T Nation

Amit Sapir was born in Israel but he was raised on T Nation. He's been a member since T Nation launched in 1998. Amit has gone from knowledge hungry teenager, to soldier, to qualifier for the 2004 Olympic Games in weightlifting, to IFBB pro bodybuilder. That's why we're glad to have him on the Biotest training team. He's the real deal. Follow Amit Sapir on Facebook

Top 10 Test Boosters for 2017

Sergeant Steel is the strongest testosterone booster on the market as it combines 16 effectively dosed ingredients that support testosterone increases and estrogen reduction. It’s not often that you come across a product that combines all of the top ingredients and provides you with their proper dosages. Users have been reporting strong increases in libido, strength, sense of well being, muscle hardness, and improved recovery. If you are looking for a no-holds barred test booster, look no further than Sergeant Steel. Real all the Reviews Here

Simple But Brutal: The Workout Plan | T Nation

There's a legendary old-school plan called Super Squats which claimed you could gain 30 pounds of muscle in 6 weeks through high-rep squatting. Now, the odds of that happening are about the same as winning the lottery. Nonetheless, working through six weeks of high-rep squats has value. If you haven't been doing high-rep squats, you'll see some significant increases in lean mass. As a bonus, you'll learn how to endure, and even appreciate, truly hard work.

Tip: Do This for 20 Minutes, Feel Great | T Nation

This takes the load off the discs in your spine and allows them to completely relax without having to contend with the forces of gravity. The bent-knees position will also take tight hamstrings out of the picture so that they don't tug on your pelvis, which will allow your back to relax further.

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Barbell Row for the Deadlift?

THAT HAVING BEEN SAID they can be a good assistance exercise for deadlifts. But not because they are great at stimulating the lats and mid back (they are inferior to many pulling/rowing variations in that regard). But rather because they are effective at strengthening the lower back by having you maintain that bent over position under load. In other words they can help the deadlifting by strengthening the lower back and specifically its capacity to maintain a solid neutral position under load.

Top 10 sexiest photos of Jennifer Lopez

The wildly successful actress, singer, fashion designer, and producer has never looked better—and we've got the jaw-dropping pics to prove it.

The 10 Most Common Sex Mistakes

There are a number of things that can go wrong the first time you're in bed with a new partner, and most consenting adults understand that. There's a lot to feel out about another person before reaching the right comfort level and sexual rhythm. Any awkward post-sex vibes that you project will make her uneasy as well, so you're better off relaxing and basking in the glow, bro.

Today's Workout

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The fat-loss intensifier workout

The Fat-Loss Intensifier workout is not for the faint of heart. Things will start slow and easy with the horizontal cable woodchops, but that's just the calm before the storm. The deadlifts, squats, presses, chins, cleans, RDLs, and rows will completely light you up. Eat clean and you'll have no other choice but to burn fat and build muscle.

The 6 Unwritten Rules of the Gym | T Nation

For many lifts, your form is going to be more controllable if you can see what you're doing. Seasoned lifters know this and that's why we stay out of the way of someone doing a heavy set in the mirror. For anyone else, that means don't get between them and the mirror! If you want a pair of dumbbells and they're right in front of a guy doing seated shoulder presses with a pair of 90's, you wait. If you have a pair you actually want to put away, right in front of him, that's right, you wait.

Tip: The Forward Head Posture Fix | T Nation

FHP can kill your gains. In one study, researchers concluded that performing lifting exercises with forward head posture makes the problem worse. If you already have FHP and continue lifting, you're causing greater injury to your neck which will result in more chronic pain.

Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week.

Tip: The Ultimate Back-Building Deadlift | T Nation

Ramp up to a 6 rep max, then do 3-4 working sets at that weight. At 6 reps it's still heavy but doesn't overstress the nervous system. This keeps it out of the 90% zone and allows you to keep the exercise in rotation longer. The ramp also helps slowly build grip strength and allows you to autoregulate when it comes to the weight you should be using that day.

Best Pre-Workout Protein Option

It’s important to keep it lean. Fat delays stomach emptying and  slows down the whole digestive process. That means nutrients are released in a slow trickle instead of the rapid surge you need for your training. Instead of cheese, oil or  butter for flavor, use chopped tomatoes, vegetables, herbs and spices. As you’d expect, red meat isn’t good pre-workout fare. Some  cuts, at 40-60% of calories from fat, take a long time to digest, and you’re better off with cooked egg whites, lean poultry or fish. – FLEX

Dorian Yates' Daily Meal Plan

Some bodybuilders equate sugar with energy and therefore jump to the conclusion that it’s best to load carbs prior to a workout as a kick-starter. That’s exactly the wrong thing to do, because your blood sugar levels will actually drop during the training session, and you’ll fatigue more quickly and lose endurance. To maximize energy and recovery, like I say, I schedule a carb drink immediately after the workout is over. One hour later, I eat another balanced meal of protein (beef, chicken or fish) and carbs (potatoes or rice and a fibrous green vegetable). Lack of careful planning is the main impediment to making progress. Only so many nutrients can be absorbed in one meal; to supply your body with its essential muscle-building elements, your goal should be to eat six or seven small meals.

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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

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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

Tip: Eat 4 Per Week to Improve Glucose Metabolism | T Nation

According to research out of Finland, men who ate four whole eggs per week had a 37 percent lower risk of type-2 diabetes than men who only ate one egg or less per week. (More than four eggs per week didn't seem to increase the positive effects.) This was associated with eggs' beneficial nutrients that positively affect glucose metabolism and help with inflammation.

The Complete Arnold

In more recent days, the Austrian Oak wrote a column, “Arnold’s Page,” in FLEX every month. Some months, questions were answered; other months, he discussed 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.

Tip: The Best Damn Sleep Tip Ever | T Nation

Your schedule will vary of course, but it all starts with hitting the sack earlier than you do now and allowing the sleep machinery to finish its job. Yes, I know you're busy and yes, I know you can't do this with a newborn in the house. (I also know you watch several hours of TV a night.) But at least try to allow yourself a "window" for your wake time rather than setting an alarm for a designated time.

Instagram post by Shawn Ray • Jul 30, 2017 at 8:34pm UTC

Home Life | Mat Fraser: The Making of a Champion - Part 15

Mat Fraser doesn't want to be a coach or to own a CrossFit gym. He does CrossFit because he likes to compete at CrossFit. Get Mat Fraser's Favorite NF Sport Supplements ► Strongest Deals of the Week ► Mathew Fraser earned the title of Fittest Man on Earth at the 2016 Reebok CrossFit Games. The victory was three years in the making, after he took back-to-back second-place finishes in 2014 and 2015. In 2014, Fraser’s debut Games appearance, he earned the Rookie of the Year award for his efforts. Known for his hatred of second place, Fraser was unsatisfied with his consecutive silver finishes, and though he won the worldwide Open in 2015 and swept his region (EAST) with a dominate performance in 2016, it wasn’t until he stood atop the podium at the Games in 2016 that he showed signs of celebration. A former U.S. Olympic Weightlifting team hopeful, with a return from major back surgery in 2011, retired from his weightlifting career and has been a CrossFit athlete since 2012. ========================================­===== | Recommended Supplements | NF Sports Hydrate ► http://bbcom.

Tip: The Mineral That Treats Depression & Anxiety | T Nation

If you're low in this mineral it could bring on the symptoms of depression or make them worse. Here's what you need to know.

Kick-Start Stubborn Calves | 5 Science-Based Training Principles

The calves are a troublesome body part for most bodybuilders who look like “light bulbs”— with huge upper bodies, and no calves! This article is based on the newest science-based principles for muscle growth that can be applied to build those stubborn calves. So here are five no-bullshit training principles, backed by research, to grow great calves.

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Muscle & 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

10 Training Mistakes That Kill Progress

I don't mean to be brutally honest, but you don't always need an arm or chest day. Instead, think of the push-pull leg principle as the building block of your program. And if you're a risk taker, then do a vertical and horizontal pull-day as well as a standing vs. laying down push-day. This will put you at five training days a week, but feel free to add a second leg day.

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The Complete Guide To Shoulder Training | T Nation

Avoid retracting your shoulder blades so that you isolate the rear delt. Keep in mind that the function of the rear delt is simply to move the humerus back, not bring the shoulder blades together. I cue this by telling people to keep their scapulae still and then bring their arm back by "pinching" with their rear delts. If you do it right, you'll know what I mean by pinching.

Arnold Schwarzenegger Answers Your Cardio Questions

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

Sagittarius Horoscope for Monday, July 24, 2017

Monday, July 24, 2017 - You might believe you’re invincible today as you naively proceed along your path to success. Your goals are set high and your current strength is your unwavering self-confidence. Unfortunately, you can’t hold this level of enthusiasm forever. Your positive attitude develops a few weak spots that reveal your vulnerabilities. Nevertheless, you may need to step into a discussion on your own behalf. Instead of using your authority to shut down a conversation, open it up by asking meaningful questions. Queen Rania of Jordan said, “We are stronger when we listen, and smarter when we share.”

Vintage Muscle - Arnold Schwarzenegger Revisits Muscle Beach

The bodybuilding legend joined a crew of fitness industry celebrities at Muscle Beach in Venice, CA, for a throwback photo shoot that paid homage to the golden era of bodybuilding.

The best oral sex of her life: 7 easy steps

When you feel like she’s getting close to her climax, continue what you’re doing! But—and here’s the disclaimer—she may not always come. It’s not a reflection of your ability. “Don’t be so ‘goal-oriented’ and caught up in your own ego,” Somoza advises. “Your only goal should be to make her feel good. One of the sexiest things about a man is when he acts like being between a woman’s legs is his favorite place in the whole wide world. A lot of what makes great oral sex is the attitude you show your partner.”

7 Curls for Bigger Biceps

You can also perform these with an EZ bar, which are called — that’s right — EZ-bar curls. In either variation, where you grip determines which part of the biceps you work. “It’s an inverse property,” he adds. “Gripping inside works the outside of the biceps, and an outside grip works the inside of the grip. Use an EZ curl bar for definition or to even out your biceps.”

Reinvent Your Rear Delts

The deltoids are composed of three portions: the front (anterior), side (lateral), and the rear (posterior). Well-developed front delts are common among weightlifters because they’re highly involved in pressing movements such as dips, chest press, and shoulder press. Another reason? People tend to pay more attention to muscles they can see in the mirror. Well-developed rear delts, on the other hand, are far less common. Not only are they out of sight, out of mind, but they’re also more difficult to achieve.

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 She has been in several top publications such as People, Maxim and Oracle .

The best ways for super-hairy guys to manscape

Not sure how to contain your unwieldy body hair? Here's everything you need to know before you go under the razor, trimmer, or wax.

White Potatoes vs. Sweet Potatoes for Bodybuilders

There actually is a spot in your diet for each, depending on when you eat them. Overall, they’re pretty evenly matched: both contain strikingly similar amounts of calories, protein, carbs and fat. In the content of a couple of key minerals, though, white potatoes are the winner. They contain more than three times the folate of sweet potatoes and have more potassium (which is important for postworkout recovery) than their sweet cousins. So feel free to eat white potatoes, just make sure it’s right after working out, when the insulin boost will be directed straight to your muscles.

10 training tips to build a massive chest

Nobody can go all-out all the time. When you feel your performance beginning to suffer, or you just need a break from hard training, throw in a deload week. Deloading is a short period of reduced training intensity designed to lower injury risk and promote recovery for better gains to come. It’s not optional. “Deloads give your joints a break from the pounding of heavy weights,” says Saladino. “You also need them when you have adapted to a program and you’re not seeing any more gains.” There are several ways to implement a deload. You can cut in half the volume you do in your workouts for a week—so if you were doing 20 sets in a session, perform only 10. You can also reduce the loads you lift, using only 60–70% of the weight you used in the previous week’s workouts. Or, Saladino says, simply begin a new program with lighter loads and focus on higher rep ranges. In short, take it easy and come back stronger.

Squat for Size

In theory, it’s as primal as using a bone for a toothbrush — you drape a bar loaded with weight on your back, crouch down and explode up. Easier said than done. Executing the squat properly is anything but basic, so here, FLEX provides a step-by-step guide, plus tips. Get ready to fill out your pant legs!

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