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David & Shawn Wrap-up Figure Finals | Mr. Olympia 2015

Team MD's David Baye & Shawn Ray wrap-up the figure finals where a new champion was crowned in Latorya Watts at the 2015 Mr. Olympia contest.

Expo Interviews from Friday Part 2 | Mr. Olympia 2015

Team MD's David Baye took to the 2015 Olympia Expo to nab interviews with some of bodybuilding's up-and-comers: Kevin Jordan, Nick Trigili & Michale Lockett.

Dexter Jackson's Post-Show Interview | Mr. Olympia 2015

Team MD's Shawn Ray talks with the bodybuilding runner-up & 2008 Mr. Olympia, Dexter Jackson just after finals at the 2015 Mr. Olympia contest. In this video, he gives a prediction for next year, tells where he will compete next & more.

Latorya Watts' Post-Win Intervew | Mr. Olympia 2015

Latorya Watts' Post-Win Intervew | Mr. Olympia 2015

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Top News

Dan Solomon, Shawn Ray and Peter McGough wrap up all the action from the finals of the 2015 Mr Olympia.

5X Mr. Olympia Champion Phil Heath catches up with Phil Heath after earning his 5th Mr. Olympia title.

FLEX Online

James ‘Flex’ Lewis’ love for bodybuilding started at age 12 when he came across a book on Tom Platz. It was Platz's legs that blew away Lewis. He remembers...

Sagittarius Horoscope for Sunday, September 20, 2015

Sunday, September 20, 2015 - You might be ready to get out your guitar to sing your old familiar theme song, "Don't Fence Me In." You want plenty of room to roam, space to breathe and time to pursue a variety of interests. The only downside is, no matter how hard you work at it today, you can't do everything you want. Nevertheless, it won't hurt to try. In fact, you might just experience the freedom you crave if you temporarily drop the word no from your vocabulary. For now, anything is possible if you're willing to say yes.

6 Bench Press Variations for More Mass

Tips: Make sure you use a spotter to lift the bar off and keep your thumbs around the bar because this is a much more risky lift than a traditional bench press. Push the bar back in arc to emphasize the upper chest.

Men's Fitness

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Healthy Eating: Cut the Bull When it Comes to Protein

Just know that a well-rounded, plant-based diet rich in fruits, vegetables, nuts, and whole grains can easily provide all the protein your body needs to build muscle. More important, according to numerous studies, including the landmark Adventist Health Study-2, people who eat a plant-based diet live longer, healthier lives. They have fewer cases of cancer, heart disease, type-2 diabetes, and are less likely to be overweight. And if your carbon footprint is important to you, you’ll leave a smaller one of those, too.

25 Brutal Workout Finishers for Rapid Fat-Loss and Muscle-Building

You're soaking wet, you're tired, you're hungry, but the blood's still pumping and you know you've got a bit left in the tank. You also know it's that last bit of effort that will push you to the next level. It's what seperates a six-pack with a SIX-PACK. These 25 finishers are brutal additions to your already intense workouts. And if your workouts aren't intense, they are now.

The Rock Inspires First Mr. Olympia Physique Champ

In 2013, Wingson was crowned the first Mr. Olympia Physique after competing against 15 other competitors. With this year’s Olympia weekend right around the corner, it looks like he’s putting in some serious work in the gym… and doing a great job at it.

The 10 Best Bodybuilding Exercises You Can Do

With so many great exercises available to choose from, picking the ten best bodybuilding exercises is a tough (and somewhat subjective) task. If you could only pick ten exercises to do the rest of your training days, the following (in no particular order) would be the ones I would recommend to pack on more muscle for a strong, powerful, rock-solid physique.

Never Squat Again: Single-Leg Training for Serious Strength

Turns out, training one leg at a time can be just as effective and provide an alternate path to stronger, more athletic legs. Just last year, a study in the International Journal of Exercise Science compared muscle activity in the back squat, split squat (both legs on the floor and a split stance), and Bulgarian split squat (rear foot elevated). There was no significant difference in the amount of muscle activated by the three exercises, except that the Bulgarian split squat worked more of the hamstrings—meaning, Bulgarian split squats can be a useful alternative to barbell squatting.

Gain 10 Pounds of Muscle in 4 Weeks

The second half of the program is all about maximizing size with slightly higher reps and an emphasis on intensity. Rep ranges move up to 10-12 for most exercises, which is ideal for promoting muscle hypertrophy (growth). Overall volume increases slightly during these two weeks, mainly due to the addition of isolation exercises that you’ll perform before compound movements for your chest, back, shoulders and legs. Called pre-exhaustion, this technique dramatically increases workout intensity. You fatigue the main target muscle with an isolation exercise, then hit it in this fatigued state with a compound move, which if done right will lead to your main muscle failing before assistance muscles give out. (For example, for chest the dumbbell flye hits the pecs directly, so your triceps shouldn’t end up being the weak link and cause the termination of the set during the bench press).

Pump Up Your Pecs

HOW IT WORKS When you train biceps or calves, you feel the muscles working and burning right away. But many guys have trouble feeling their pecs work in the same fashion. Exercises like the hex press force you to concentrate on the contraction in your pecs throughout the entire set, increasing the muscle activation. This program also uses dumbbell and pushup movements that offer more range of motion than barbell-pressing does. However, we haven’t neglected strength: The incline bench press targets the chest even more intensely than the conventional flat bench press, and it’s easier on the shoulders. You can load it up and go heavy to give your pecs the maximum growth stimulus.

Open Bodybuilding Comparisons Part 1- 2015 Olympia

Open Bodybuilding Comparisons Part 1- 2015 Olympia

How to Determine Your Ideal Body Fat Percentage

One of the most accurate and cost effective ways to measure your body fat is with a caliper. There are several other ways to take your body fat. Underwater weighing, dexa scan, bioelectrical impedance machines and calipers. Calipers are designed to clip the body fat and measure the fat under the skin. There are various  pinch tests. I recommend using a four or seven point caliper test. Regardless of whatever method you use the key element is consistency. It matters much less what the body fat number says as long as every time you check your body fat it’s moving in the right direction...down! Try to be as consistent as possible when taking your measurements. Try to do them under the same conditions, for example first thing in the morning after using the restroom. This will eliminate any discrepancies with inconsistencies and fluctuations throughout the day.

Five Ways to Make Your Push Up More Productive

5. Push The Ground Away From You Instead of pushing yourself off the ground, think of pushing the floor away from you. This force production translates into full body tension and creates a bracing effect throughout the whole body. By pushing the ground away from you, you’ll use more muscles making the push up more of a full body exercise.

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

6 Sex Performance Problems Fixed at the Gym

Sadly, satisfaction isn’t a guarantee when you have sex in the real world. That means if you’re looking for an encore performance or a recurring role as a sex partner or friend with benefits, you need to earn your spot on the roster. In other words, you need to be on your A game. So if one of these seven sex-related issues has, uh, popped up in the past, try implementing the corresponding remedy so it doesn’t happen in the future.

T NATION on Twitter

Instead of cutting carbs, make them work for you. 5 ways to do it: …

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

4 Apartment Workouts To Burn Fat Insanely Fast

From Tabata to supersets, these under-an-hour routines will whip you into shape—no matter how much space you have.

Twist Pushup To Strengthen Abs And Core

2. Perform a pushup, and on the way up, twist your torso to the left, raising the weight straight overhead so your body forms a T shape with your arms.

Eric the Trainer's Triceps Workout

Lie face-up on a flat bench, holding a barbell at arm’s length over your face. Keeping your elbows pulled in, slowly lower the bar toward your forehead. Before it touches, pause then contract your triceps to press back up to the start position. Fleishman recommends this unique variation on the exercise: After lowering the bar down, move it behind your head until your upper arms are about parallel with the floor, then reverse the motion and press the bar back up.

9 Things Any Ripped Guy Can Teach You

When it comes to getting cut up and chiseled, there's a few rules of thumb that any guy who's earned a six pack can tell you. At the end of day, it's less about secret cheats and exotic routines and more to do with the internal strength to stick to the self-evident truths of fitness. Here are 9 ways the ripped stay that way.

10 Meal Prep Photos to Get You Fired Up

These inspiring Instagram users take meal planning to a whole new level.

5 Kettlebell Workouts to Build Serious Strength

We recently reported on a study that found kettlebells to be awesome tools for cardio. In fact, researchers found that a simple k'bell routine was more effective than a freeweight + bodyweight circuit at amping V02 max. That means that not only are they clutch for building strength all over—they also help you to torch calories and fat while you're at it. Talk about a one-two punch.  So, we went to Albert Matheny, an exercise physiologist and SoHo Strength Lab owner, to get five new kettlebell routines to add to our —and your— arsenal.

M&F Booth Heats Up with Strength Exhibitions

The 2015 Mr. Olympia Expo is in full swing and the Muscle & Fitness booth is hopping with activity. Bodybuilding enthusiasts are lining up for a variety of opportunities to put their strength on full display. From the bad-ass Mini Cooper car lift to bench press and pullups, muscle is being put to work.

5 Grain-Free Avocado Recipes for Muscle Gains

Add the heart-healthy fruit to your diet to stay fuller for longer.

10 Foam Roller Moves for Your Entire Body

Lie down with your back on the floor. Place a foam roller underneath your upper back and cross your arms in front of you, protracting your shoulder blades. Raise your hips off of the ground, placing your weight onto the roller. Shift your weight to one side, rolling the upper to mid back. Alternate sides. 

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

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

Jack Up Your Workout With Caffeine

In a recent double-blind, placebo-controlled study from the University of Georgia (Athens), it was found that caffeine ingestion (approximately 300 milligrams) before maximal voluntary isometric contraction reduced muscular pain intensity by almost 50%. It’s hypothesized that this dramatic decrease in muscular pain is because of caffeine’s ability to block adenosine receptors in the brain and spinal cord involved in pain processing and perception. To put this finding into perspective, a study concluded that the nonsteroidal anti-inflammatory and analgesic Naproxen had only a 30% reduction in post-exercise muscle soreness. This research suggests you can push your muscles further and harder with each workout when taking caffeine, thus providing a greater stimulus for growth.

Highlights of the 2015 Mr. Olympia Press Conference, Part 1

Get a front row seat to the press conference for the greatest bodybuilding show in the world.

Mr. Olympia 2015 Results | Generation Iron

Well, it’s all over. The biggest competition of them all came like a flash and ended with a bang. We now have the official Mr. Olympia champion of 2015! Phil Heath  has once again won the Sandow trophy – making this his fifth Mr. Olympia win… well on his way to the 10 Sandow goal he’s set for himself. The competition was fierce even despite the fact that Kai Greene was not able to compete. Shawn Rhoden showed some incredible size to match his incredible conditioning. And Dexter Jackson continued his amazing year landing 2nd place after killing it at the Arnold Classic. But you’re here for results – so here they are; the top 6 placings from the Mr. Olympia competition:

8 of the Toughest Ab Moves That Won't Hurt Your Back

We consulted with our top trainers to pull together the toughest ab-moves. Not the craziest, most attention-getting tricks, but the ones that will actually keep you building muscle after the initial gains have ended. Mix them into your workout and take your routine to the next level. Because you can always be stronger.

Arnold Meets Heroes from French Train

In case you missed the story, the three men were traveling on a French train when a terrorist started shooting. Without hesitation the Americans sprung into action and took down the gunman, undoubtedly saving the lives of many innocent people on board the train that day.

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

10 Different Ways to Do A Curl

If you want big biceps and arms, do curls. If you want bigger biceps and arms, do different kinds of curls. Variations as simple as a change in wrist position or source of resistance allow you to target your arms from new angles while emphasizing different muscles within your arms. Over time, that means more strength and more size.

6 Worst Things You Can Do to Get Stronger

If greater strength is your primary goal, you'll want to avoid these strength-sucking pitfalls.

10 Pumpkin Recipes You Can Eat on the Shred

Pumpkins are a type of squash and—weird fact—are related to watermelon and cucumbers. Though it's not an ingredient on our 21-Day Shred grocery list , it is a great item to mix in for some variety; It's low in calories, fat, carbs—and packed with flavor and fiber. One half cup of pumpkin puree contains 50 calories, 0.5 grams of total fat, 10 grams of carbohydrates, and 3 grams of fiber. It also has a bit of protein and twice the daily recommended amount of the antioxidant vitamin A.  This orange-hued fruit—yes, it's a fruit—also contains the antioxidant lutein, thought to help reduce the risk of age-related macular degeneration (a loss of vision as you age.) Lutein has also been linked with heart health, helping to prevent plaque build-up in the arteries.

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

10 Essential Rules of Good Health

When it comes to achieving overall well-being, you need to balance many key aspects of health, including diet, exercise, sleep, professional care and socialization. Even just remembering to smile is a way to stay healthy and keep your blood pressure down, notes Dr. Steven Lamm, director of the Preston Robert Tisch Center for Men’s Health at New York University Langone Medical Center, and author of No Guts, No Glory: Gut Solution—The Core of Your Total Wellness Plan.

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

10 Best Ways to Get Better Sleep

With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep —also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.

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

8 Foods That Make You Stink

Now, here's the lowdown on terrible body odor: Eating foods with certain chemical elements can seriously intensify that odor to an almost unbearable level. More bad news: Some of these foods are super healthy and most men should have them in their diet. The good thing is that the odor is temporary. "It will only take two hours for the body to start smelling," says Debra Jailman , a dermatologist, and author of Skin Rules: Trade Secrets From a Top Dermatologist , "and it can also last up to a few hours." So next time you consume these foods (hopefully only the healthy ones), either avoid them before a big event (or a date). Alternatively, Jailman suggests this trick: Eat foods (or supplements) rich in chlorophyll—like a fresh sprig of parsley or cilantro after a meal—since they're known to counteract odor.


Give your surroundings a visual motivational boost with our selection of large (A2) posters.

2015 Olympia Official Scorecards

Courtesy of IFBB / NPC News Online

6 Ways to Lose Your Beer Belly

With barbecue season in full swing, and tailgating parties coming fast, the beer will be flowing freely. This may be fun in the short-term but in the long-term it will wreak havoc on your physique. If you have enjoyed yourself too much this summer and have accumulated a beer belly, use these 6 tips to get your gut back on track.

2015 Olympia Meet the Olympians, Part 2

Get up close and personal with the athletes and their fans.

51 4 Tips to Fast-tracking Your Fitness Gains
52 T NATION on Twitter
53 5 Track Workouts for Speed, Power, and Endurance
54 T NATION on Twitter
55 T NATION on Twitter
56 Shawn Mendes on Twitter
57 How to Get "Sex Lines"—in just 6 Moves
59 MusclePharm Assault at
61 Bikini Olympia Comparisons Part 1 - 2015 Olympia
62 Dennis Wolf - Men's Open Bodybuilding - 2015 Olympia
63 Are Your Values Being Tested?
64 How to Get A Luxury Hotel for Cheap
65 Biotest on Twitter
66 BPI Sports 1.M.R Vortex at
67 Dave Tate on Twitter
68 The Power of Patience
69 Bikini Awards - 2015 Olympia
70 Floyd Mayweather Rocks Olympia Expo
71 Shawn Rhoden - Men's Open Bodybuilding - 2015 Olympia
72 Aaron Lathrop on Twitter
73 T NATION on Twitter
74 Kai Greene on Twitter
75 8 Best Chest Exercises You Haven't Tried -