Metal goddess Nita Strauss and her sculpted physique destroy stereotypes.

Six Star Pro Nutrition's 100% Whey Protein Plus is the smart choice to support recovery and fuel training.

Dynamik Muscle was spawned on the creation of an idea to see a dream manifest into reality. Dynamik Muscle’s products by Kai Greene.

Dynamik Muscle was spawned on the creation of an idea to see a dream manifest into reality. Dynamik Muscle’s products by Kai Greene.

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Chocolate Peanut Butter - 10/10, I'm a HUGE fan of Cellucor's protein, specifically CPB, pure heaven! This stuff is DELICIOUS. Tastes like REESE'S Peanut Butter Cups in your mouth. S'more - 10/10. It had an AMAZING taste, plus had pieces of graham cracker in it. Cellucor was retarded for discontinuing this, since this was the BEST protein ever. Now, I use BPI's S'mores, which is almost as good as Cellucor's version. Cinnamon Swirl - 7/10, has a tart taste due to the artificial sweetener, but once you get past that, it does have a taste Cinnamon Toast Crunch. Peanut Butter Marshmallow - 8/10, has a tart taste due to the artificial sweetener, but still good, has a very rich peanut butter taste. Cookies N' Cream - 8/10, tastes good, has little bits of cookies. Vanilla - 3/10, the tart taste is too extreme. Molten Chocolate - 6/10, very rich chocolate flavor, but had some tart taste to it, due to the artificial sweetener. Confetti Cake - 9/10. This was YUMMY, plus had sprinkles in it, but again Cellucor discontinued it. Note: I drank all of these with water, just to give you context, I'm sure with milk, almond, or soy milk, it will tone down the artificial sweetener.

How to choose the right weight and number of reps for maximum hypertrophy: https://www.t-nation.com/training/how-to-train-for-non-stop-muscle-growth … pic.twitter.com/8JrCP4huhF

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Considering those six rules, here’s an important caveat: just because someone at your gym, or even a pro bodybuilder like me, tells you to do something, that’s no reason to follow his every move. Analyze the advice you receive as you apply it to yourself, and don’t follow a routine or diet endlessly if you’re not seeing tangible results. That’s not to say you should haphazardly switch directions at every sign of a plateau — far from it. But be ready to tweak your approach while evaluating its effects.

Too skinny? Can't make gains? The first thing you need to do: https://www.t-nation.com/diet-fat-loss/tip-know-your-food-intake … pic.twitter.com/IMVh9oPzIO

Maybe you can do a clap push-up, but can you do 25? Try this: https://www.t-nation.com/training/tip-do-25-consecutive-clap-push-ups … pic.twitter.com/kmr2lVidej

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How some supplements made for ketogenic dieters actually make them fatter: https://www.t-nation.com/diet-fat-loss/avoid-this-ketogenic-rip-off … pic.twitter.com/W65XLQrPLg

Cracking the PLU codes -- Here's what those numbers on your produce actually mean: https://www.t-nation.com/diet-fat-loss/tip-the-1-second-organic-test … pic.twitter.com/m451IA6C8b

Normal people walk. Jacked people walk with a heavy weight. How to do waiter walks: https://www.t-nation.com/training/tip-do-waiter-walks-for-shoulders-core … pic.twitter.com/K6i2ASMeFv

Taping yourself up only works if you do it right. Here's how to do it right: https://www.t-nation.com/training/tip-dont-use-k-tape-like-a-dummy … pic.twitter.com/fmL7PiivEa

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

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

You may never look at bodybuilding and figure comps the same way again after reading this: https://www.t-nation.com/blogs/bodybuilding-a-reality-check … pic.twitter.com/Nrg1fADU4V

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.

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.

You can do a handful (or more if you're feeling intense!) of these moves en masse—and that means revving up your heart rate in quick, efficient workouts. They’re pretty much equipment-free, which means you can do them just about anytime, anywhere. The best part? You can switch these up with almost endless variations, to make sure you’re always challenging your muscles in new ways.

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.

For heavy deadlifts, everyone has a slightly different power position. How to find yours: https://www.t-nation.com/training/tip-find-your-power-position-on-the-deadlift … pic.twitter.com/eOQI1faSrD

Her Aminos is my favorite! I try to only have one cup of coffee per day, so the energy that Her Aminos gives me totally helps with this. I can have 1-2 scoops in the morning and I feel SO much better than when I have 1-2 cups of coffee—plus, I get my BCAAs in! I carry Her Aminos with me all day and supplement with it any time I need a quick energy boost as well as during my workouts and immediately after my workouts. During and after workouts are the most important time to get your BCAAs in, so make sure to have it with you for those times—any other time during the day is just a bonus!

Do people still do crunches? Yes and here's how to make them more effective: https://www.t-nation.com/training/tip-nail-your-abs-with-partial-pulses … pic.twitter.com/vGKFCQU53Z

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Intermittent fasting may improve fat loss and allow you to eat more cheat foods than a traditional diet, but how do you do it, and how does it work? Jim Stoppani, PhD, has your answers!

Can 8 sets of 3 reps really build muscle? It can if you do it like this: https://www.t-nation.com/training/tip-try-the-8-x-3-method-for-hypertrophy … pic.twitter.com/uFMQ1tBJ35

What a workout I'm a sweaty mess so I thought I'd rep @mrojaycutler mr Olympia who has always… https://www.instagram.com/p/BJtk1IeDcBE/ 

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Obviously you didn't gain that much adipose tissue in two days. The reverse wouldn't happen either: you can't go to bed chubby and wake up lean. Yet something is happening, and it's visible to the naked eye.

This popular stretch can do more harm than good. Here's why and a much better alternative: https://www.t-nation.com/training/tip-stop-doing-the-standing-hamstring-stretch … pic.twitter.com/cMaD3bFb3R

Dwayne Johnson shares the meal plan that gets his physique in bodybuilder shape.

“Triceps extensions or dumbbell kickback is a classic one that most people will waste a lot of time on. You can create a whole lot more of a training effect from doing things like pushups and any kind of presses. So that’s where you’re better off spending your time.” - Craig Rasmussen, C.S.C.S. Training Director at Results Fitness in Newhall, CA

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).

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Want to compete in bikini but don't know where to start. Get @SoheeFit 's new ebook! http://bit.ly/biolaynebikini  pic.twitter.com/f7mDSIJ7II

Could the best fitness lunch bags have gotten any better? Yes, they did! Here at Isolator Fitness, we did what we do best--we asked our customers for feedback and listened! Then we implemented their suggestions and released our second generation 6 meal bag. We tweaked the design a little bit, and started using higher-quality fabric, insulation, and new stitching techniques. All the while sticking to our roots and continuing to manufacture our Isobags right in Reading, Pennsylvania. The 2nd Gen 6 Meal Bag is designed with a black base with the front and side pockets boasting a pop of color.

A few beers here, a couple slice of pizza there. No sleep on Saturday night. No matter how little or large you let loose, you’ll need to recoup. This isn’t a gimmick with empty promises—it’s just a reset. It’s workouts just hard enough to give you a pump and make you sweat, but not gnarly to the point where you want to throw up. The goal and objective of this plan to get you back on track, burn up the extra calories, and hedge your losses. Hell, that’s not to say you won’t see gains… that’s certainly possible.

Barbell curls. Preachers . Extensions. Pressdowns. On arm day, these are a few of our favorite things. But these moves are single-joint moves that isolate your biceps and triceps. Larger muscle groups, such as the chest, back and quads, are usually bombarded with an array of multi-joint moves that allow for more weight before isolation exercises come into play. Is it possible to use that same strategy on your arms? Justin Grinnell, CSCS, owner of State of Fitness, believes it is.

A recent Men’s Fitness poll of women found that their favorite trainable part of a man’s body (i.e., not the eyes or smile) is his ass. So why are you trying to fit in another chest-and-arms day? Training the glutes isn’t just a way to make yourself more attractive to the ladies, it’s also the key to lifting heavier, preventing injuries, and improving performance at any sports you play.

Eggs have been vilified for years as artery-clogging foods. But further research into the role of dietary cholesterol and heart disease shows that for most people, the two are not linked. Eggs have since returned to the spotlight as a health food, especially for building serious muscle. The cholesterol found in eggs yolks serves at the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing gasoline on your muscle-building fire.

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Every day for two weeks you’ll be either training or recovering from training. That means that a careful balance of macros—rather than a wholesale carbohydrate fast—is the best bet. This sample day of eating, put together by nutritional counselor and former executive chef Eric Diggs (Team Banks Bodybuilding), maximizes muscle repair while minimizing breakdown.

"What makes these workouts effective is the combination of isolated and compound movements, which effectively taxes your body and causes new muscle tissue to grow," Friedman explains. You'll also go through varying combos of straight sets, drop sets, and supersets that help provide constant stimulation to your neuromuscular system, which is necessary to build strength and muscle, he adds.

Alas, this is where most of us begin our journey to a more muscular build . Initially, it served every need of a growing boy – not only did you want to have the biggest bench on your football team in high school, but you also wanted a barrel chest to fill out your extra large t-shirt, and look good at the beach. And as time goes on, the traditional bench press, incline press, and cable crossovers make up the majority of physique athletes’ chest training. They ditch bodyweight based exercises and uni-lateral presses in favor of the heavier counterparts. There is a good reason for this. Heavy weights build muscle and strength.

If I could rate this higher, I would. This product deserves high praises. As of right now, I'm 6 weeks away from the Portland Marathon so the training is getting intense with last week's miles totaling 28 miles and I will peak at 36 miles in the coming weeks. While doing this, I'm keeping most of my strength on my deadlifts and squat. I've been using Xtend Perform for the last 1.5 weeks and I've noticed a drastic improvement in my runs all the while lifting 3-4x per week. I know this because I track my runs using MapMyRun and I track my workouts using Jefit. This flavor is definitely enjoyable, a nice flavor that you can just enjoy sipping on rather than feeling the need to get it over with quick as possible. The powder does have the tendency to settle a little at the bottom, but this is mitigated by just a quick shake before each drink. I love this supplement so far, and I only assume it gets better with time. I hope more people try this.

This is the good stuff. These are the things that they do that you probably don’t do. We’ve assembled the 40 most unique training tips from 40 pro bodybuilders, champs who span more than a half-century, from first Mr. Olympia Larry Scott to fast-rising current superstars like Justin Compton. Though rarely performed or discussed, these exercises, techniques, and set-rep schemes helped grow a tremendous amount of contest-winning muscle, and they can be incorporated into your program to generate similar gains. There’s no need to hack into any networks. We’ve got the secrets.

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Keep in mind that some muscles can be significantly hit even when they're not the main focus of an exercise. The pecs will get trained by the close-grip bench press even if it primarily hits the triceps. So this doesn't mean that all muscles should be trained three times a week, but that they should at least be stimulated to some degree two or three days a week for maximum growth. Here's a sample:

Episode 140: Layne Norton, PhD is on the show to discuss his current journey back from injury, the psychology of elite athletes and the debate how much of a role body composition plays directly on strength and powerlifting performance.