The 5 Essential Landmine Exercises
There may be no better tool than the landmine to give every lifter access to high-quality strength training. Get to know it through these moves, and prepare to be converted!
7 Hardcore Chest Exercises for the Advanced Lifter
Be prepared to bring it with these extreme pec-thrashers.
Monday Motivation: "Who Am I?" I AM A CHAMPION!!!! • Zach Even-Esh
"Who Am I?" I AM A CHAMPION!!!! Today gentlemen, I am honored to coach you More honored to be leading you onto the field of battle But theres another honor to be bestowed upon you And that is in the answer that comes with that question: Who am I? I AM A CHAMPION! Thats right, …
Kevin Levrone - How I See It | Episode 1
Kevin Levrone answers pertinent industry questions in his new weekly MD video series: "How I See It". In this episode, he covers the 2017 Olympia outcome, Phil Heath's social media video and why he didn't compete in 2017 but will in 2018!
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Use new angles with these 6 routines from Men's Fitness to build rock-solid muscle definition while working every muscle group in your body.
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CrossFit for Meatheads | T Nation
The barbell work will range in terms of volume and intensity. Some days you'll work up to maximal loads; others you'll stay sub-max. On three of these days, you'll do conditioning after your strength work that will complement your lifting. The lifting will actually potentiate your conditioning work, which is what we're going for. This is considered a "contrast method." The conditioning portion will double as accessory work.
The 500 Workout | T Nation
Train for long enough and at some point you'll want to do something different. We all need an occasional break from the same old routine. It may be for just one day, or perhaps a week. Maybe you're on vacation or at a gym with limited equipment. Maybe you want to dedicate one day a week to unconventional training. If that sounds like you, you've got to try this.
6 Things You Should Do After Every Workout
“You don’t need to eat protein within 30 minutes of your workout,” he says. “Most research shows that it comes down to your overall protein intake throughout the day. The anabolic window for the body to recover is anywhere from 24-36 hours after your workout, so consistent feeding and getting protein and essential amino acids in every meal is what you’re looking to do. The problem is it’s hard to make recommendations [on protein amounts] because it depends on things like your fitness goals and body size.”
30-minute big back workout
Add more width and thickness to your entire back with this quick back session.
Tip: Take This to Increase Testosterone by 24% | T Nation
However, not many of us are willing to eat the amounts of food it would take to get us to a gram of magnesium (e.g., about 10 cups of seaweed). Secondly, there's no way of guaranteeing the exact amount of magnesium you'd be getting from these foods since many otherwise nutrient-rich foods are actually nutrient poor because of variabilities in soil and growing methods.
Tip: Eat Oatmeal Cookies, Build Muscle | T Nation
People are strange, especially bodybuilders and gym rats. Tell them to have some oatmeal with protein powder, a handful of nuts, and a little fruit for breakfast and they'll do it. After all, that's about the best breakfast you could eat if you like muscle.
Tip: The Coffee That Enhances Performance | T Nation
Be aware, though, that non-Dutched cocoa doesn't mix well. You either have to add a little fat – ideally coconut oil – to help dissolve the cocoa, or go without the fat and just keep swishing it around in the cup before you take a sip.
Tip: Do This Before Leg Day | T Nation
The goal of your warm-up should be to prepare you for your workout by priming the central nervous system and primary movers, as well as increasing core temperature. It's also possible to include mobility and correctives in your warm-up, and do it all in 15 minutes or less.
The Best Women's Abs on Instagram in 2017
Weekend is here! And what's up with this @bombshellsportswear Outfit . This weekend with holiday Labor Day in US or just a regular weekend overseas many will be having some cheat meals or some drinks. But that doesn't mean you should slack on your training! If you go outside your plan add some cardio it's not the end of the world! Just sweat it out! And move on! You really screw up your journey when you slip up and you fail to correct it! And God knows how much I freaking hate being chained on a stair master or similar! DO YOUR CARDIO OUTSIDE another big component pushing you to fail in your journey is you are not having FUN with it! So please get creative!!! Here's the cardio routine: -3 scissor lunges to squat -Stair crossed lunges 10 steps each leg -Push up to jumping squat 20 reps *rest 30 seconds to a minute depending on your capacity and repeat for 5 rounds ••••••••••••••••••••••••••••••••••••••••••••••••• #empower #fitgirl #cardio #hiit #selflove #fitspo #abs #fitspiration #beachbum #strongnotskinny #strongwomen #women #workoutmotivation #workout #shredded #fitness #happiness
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Pimp your muscle-building plan with these man-sized movements for beastly size: http://bit.ly/2fapKau pic.twitter.com/cI2bRajBVk
13 Tricks for Perfect Exercise Form | T Nation
A cue is just a short prompt or phrase that quickly reminds you of good exercise form. If you're not thinking about following the right cues when lifting, you might not be getting the most out of your training. Here are 13 of the most bang-for-your-buck technical cues.
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Tip: Build a Strongman Grip and Big Forearms | T Nation
Chad Coy has competed as a Pro Strongman since 1998. He served as the alternate to World's Strongest Man in 2001, and competed 10 times in the open America’s Strongest Man. After transferring to the Masters division, he has won 3 national titles, been runner up 3 times, and competed at the World Championships 5 times. He currently lives in Bloomington, IL, where he serves as the Director of Method Sports Performance.
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Tip: Track Your Results or You Won't Get Results | T Nation
Newbies and lifters who can't make gains anymore have something in common. Take a look.
Tip: How To Do a Handstand | T Nation
One of the most important things to know before kicking up away from the wall is how to fall. If you kick up too hard and freeze in a panic things are going to go tits-up real quick. The easiest way to bail is to "cartwheel" out of the movement. It never hurts to practice a couple cartwheels before you kick up and try to stick your handstand.
How Do You Train Bench? Pauses and Arch
IPF commands aren’t as crazy as some people on the internet would have you think. I have competed in several IPF-affiliated meets and never had an issue with the pause, and at least two of the meets had an international level IPF judge in the middle chair (not sure about the last one). The pause is basically just bringing the bar to a full stop on your chest, if you let it sink in a lot, lose your arch, or wobble then maybe they will make you wait longer but I have never had more than a 1 sec. pause. However, what I have had an issue with is waiting for the start command. At one meet I was holding the bar at arms length for 4 full seconds - not counting the time between unracking and bringing it to my start position - on my third attempt. Needless to say, I lost tension and failed the lift. I have also seen a guy holding the bar at lockout and waiting for the rack command for several seconds, his whole body started twitching because he couldn’t take it anymore. I assume that in both cases the judge wasn’t sure if elbows were locked, I can’t think of any other reason. Moral of the story: make sure to lock your elbows and keep the bar under full control as your bring it to your chest.
The 10 best back exercises for beginners
How to do it: " Set up the bench so your thighs are flat against the pads, but not so high that it hinders you from bending freely at the hips," Krajewski says. Flare your feet out a bit. When you're starting out, use just your bodyweight. And as you progress, hold a weight plate. "Tuck your chin throughout the entire movement and round your shoulders forward as you bend over as far down as you can go," he explains. Make sure you don't hyperextend your lower back as you raise yourself up. "Contract your glutes as you come up until your spine is in a nice neutral position," he recommends.
Muscle Man's Protein Pancakes Recipe
Turn a belly-bloating breakfast into a lean, mean meal.
Sagittarius Horoscope for Monday, September 18, 2017
Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”
Tip: Pain vs. Discomfort vs. Progress | T Nation
A smart lifter knows he has to get out of his comfort zone, but the wise lifter also knows to avoid pain. Here's the difference.
The best running workouts to increase speed and endurance
Why it works: “Fartleks—meaning ‘speed play’ in Swedish—are meant to increase your aerobic capacity and general conditioning,” Bradshaw says. The workouts comprise periods of fast and slow pacing, and, depending on how hard you’re working, they can actually stress both anaerobic and aerobic systems. “This routine will help you learn how to switch gears and recruit different muscle fibers, which is especially helpful for competitive long-distance athletes,” Bradshaw says. Fartleks are ideal for marathoners, for example, because these workouts will help them cope with rough patches during races and hard training days. The shorter the run period, the faster your speed should be. Note: You can complete this type of running workout the day after you’ve done a long-distance or recovery run.
Tip: The Worst Time to Stretch | T Nation
Properly preparing the mind becomes a key component when priming the body for maximum output. A TDW ensures that you're laser focused so you can squeeze the most out of your workout as soon as it starts. As a bonus, it can also determine if you need a longer warm-up if your nervous system is a little overworked.
10 Superfoods for Super Health
You may not appreciate the way it makes your breath smell, but the health benefits of including garlic as part of your regular diet far outweigh any odorous drawbacks. That's because garlic can help thin the blood, which can be helpful in the prevention of heart disease, such as heart attacks and stroke. It has also been shown to improve joint health and increase absorption of iron and zinc. In addition, studies have found that phytochemicals in garlic can stop the development of carcinogenic chemicals in the body.
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14 prebiotic foods you should be eating
This one’s probably unfamiliar, unless you have an abuela with a culinary streak. Commonly known as Mexican yam bean or Mexican turnip, jícama is a root vegetable composed of about 80-90% water. It’s high in carbohydrates (in the form of dietary fiber), but what’s special about jícama is that its fiber is infused with oligofructose inulin, which has zero calories and doesn't metabolize in the body. The inulin balances your immunity, helps increase the absorption of calcium from other foods, and has a prebiotic role in the intestine by promoting “good” bacteria growth. Because it has a very low glycemic index, jícama is a great food for weight loss, too.
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Visit "GENERATION IRON" to Re-Cap 2017 Arnold Classic Europe Results!
Juliana Malacarne: She's Got Legs
“The squat is the very best exercise for building your legs and butt. I wouldn’t feel like I had a complete leg workout if I didn’t squat.”
They were famous long before she became an Olympia champion. In fact, for the first five years of her career Juliana Malacarne stood on a pair of legs that made her, well, stand out, even as she was placing in the bottom half of all but one of the 11 shows she entered in for the IFBB Pro League. In 2012, a new division called women’s physique was introduced and that year’s inaugural New York Pro Physique proved to be the perfect platform for Malacarne to showcase those full, shapely legs, as well as the rest of her considerable talents. The Brazilian-born beauty now has a record seven wins, including two Olympia Women’s Physique Showdowns, and Malacarne and her famous legs have walked into the record books as the most decorated women’s physique competitor to date.
“People think you have to train heavy to develop your muscles, but the amount of weight you use has to be just right. It can’t be too heavy, and it can’t be too light that you’re not working hard enough.
Top 10 Natural Anabolics for 2017
Anafuse is so potent (and re-ordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so. But unlike many on that list Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and re-order rate on this anabolic has been so stellar that is on pace to become one of the best selling supplements ever. Certainly worthy of its No. 1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .
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The 'T2' crew is back to together. He'll Be Back: Arnold Schwarzenegger's new #Terminator movie set for summer 2019: http://ow.ly/QC5630ftk5H pic.twitter.com/6ayZVyiWXA
Tip: Pre-Activation Drills for Strong Glutes | T Nation
It's not that one is actually harder, but it's harder for many people to recruit the glutes when doing them. Stick with the "easier" movement until you can really get your glutes firing. For each exercise, the number of reps will be low, just enough to wake things up. Just really emphasize the glute squeeze at the top of each movement.
5 Everyday Behaviors Keeping You From Losing Fat
Weight loss isn't a simple cause-and-effect scenario where eating less equates to weighing less. When you limit your caloric intake too much, you throw off ghrelin and leptin levels. These two key metabolic hormones suppress and raise your appetite. "Calorie restriction leads to higher levels of ghrelin (the hormone that stimulates hunger) and lower levels of leptin (the hormone that suppresses hunger and boosts your body's ability to burn fat)," Westerkamp says. It goes against everything you've heard about fad diets and trends, but eating too little won't lead to long term weight loss; you'll just burn less fat and always be hungry. "The best diet is the one you don’t know you’re on," Westerkamp adds. "This means adding in more of the good stuff (eat whole, unprocessed, anti-inflammatory foods) and making edits, not deletions (at least at first), to set your body up for success." Stop counting calories and put your attention on the quality of food you're eating. Aside from shedding fat, you’ll gain control over cravings, rev your metabolism, balance your hunger hormones, improve your energy, and allow your body to be the fat-burning machine it was designed to be.
How to train for your body type
You’ve been hearing it from your mom your whole life: You’re special. And, at least when it comes to weight training, you are. Every body is different—some respond well to one kind of exercise, while another exercise can be downright dangerous. For the best longterm gains, you need to find which exercises are the most effective and safest for how you’re built. The following two routines will help you on this journey, offering examples of how a taller, long-limbed guy can train for the best results, and how a shorter, stockier man should go about it.
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If you are hungry as soon as eat, you may be making one or more of these common nutrition mistakes
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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The 13 best hamstrings exercises of all time
How to do it: Lie down with your back, palms, and feet flat on the floor, knees bent. Bring one leg off the floor. Keep the knee bent and flex your toes toward your head. Hold this position as you press your working leg’s foot into the ground as you raise your hips, evenly, toward the ceiling. Keep your back straight, and engage your glutes at the top of the movement to prevent your lower back from sagging. Hold at the top for a 2-second count, then lower and repeat. Complete all reps for one side, then repeat on the other.
Emergency Shred: 2-Week Workout to Get Shredded
This two-week program mandates the use of heavy compound exercises to start every weight workout. By keeping heavy training in your program, you’ll force your body to keep its natural production of growth hormone (GH). High GH, which peaks while you sleep, is a key player in the fat-burning process. Then, by targeting individual body parts with Tabata-style work, you’ll increase local blood flow to working muscles. On each Tabata exercise, start with a weight you can handle for 12–15 reps. As the work drags on, your rep counts will fade. Pause only when needed, and perform partial reps if necessary to keep going the entire 20 seconds.
The 8 Best Ways to Improve Your Squat
Try different bar positions on your back. If you have a higher bar position – right at the base of your neck – you will need to have good mobility in your upper back, hips, and ankles to be able to keep your torso vertical during the squat . If you don’t have this mobility and you are weak, you will more than likely tip forward as you descend into the bottom of the squat. It is simple physics. The longer the distance from your hips to the bar (high bar position = increased moment arm), the greater the torque at the hips. If you have a lower bar position (around mid-trap) and slightly wider stance (slightly wider than shoulder width) – you will decrease the distance from the bar to your hips (shorter moment arm) and you will have better leverage. This might allow you to stay more vertical when you squat if you have good core stability and enough hip mobility. Play around with the bar position to find the one that works best for you.
The Power of Raw Food
Hey, Muscle & Fitness: I want to include more raw food in my diet. Can it help me stay lean and build more muscle?
—Brandon G., San Francisco, CA
While going 100% raw (which means steering clear of any food heated to about 115° or more) can be daunting, you can certainly beneft from including more uncooked foods in your training diet. For starters, loading up on raw fruits and vegetables will flood your body with a larger dose of vitamins, minerals, and antioxidants, which can improve muscle recovery and strength. Most raw veggies are also low in calories and high in fber, which can be a boon to guys trying to slim down.
More good news for your six-pack: Harvard scientists recently determined that cooking increases the amount of energy your body absorbs from food. That’s because cooking food performs some of the digestion for you, so your body doesn’t expend as much energy in the digestive process. If you’re looking to cut weight, the total amount of calories gleaned from raw spinach or beef tartare could very well be less than from the same portion of cooked spinach or hamburger.
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I take it daily. It seems to help with suppressing appetite. I already have a decently high metabolism and am fairly lean so I haven't noticed much of a shift in that regard due to this supplement. Also I exercise about 4-5 times per week pretty intensely and I take their preworkout so I don't know what effects this supplement is actually adding to the performance aspect of things because I'm already taking the pre-workout. I do know that it doesn't bother my stomach or make me feel queezy like some other "fat burners" do...
Another theory proposes that expanding the fascia (the layer of connective tissue tightly surrounding muscles) will foster growth by literally making room for easier expansion. Some bodybuilders, including Heath, regularly get deep-tissue massage in part to loosen their fascia, but another way of doing this is via static holds. In fact, when this technique was first popularized in the ’90s by trainer John Parillo, it was called fascia stretching. The originator of Doggcrapp, Dante Trudel, credits Parillo for originating what he calls extreme stretching. David Henry, a DC adherent for years, did extreme stretching as part of every workout.
4 things you must do to achieve 7% body fat
Your protein should come mainly from animals and must be extra lean. Skinless chicken breast, fish, and lean cuts of beef should be your go-tos. Your carbs should be mostly starches, such as potatoes, sweet potatoes, and rice. You can also eat whole fruits, but only one to two pieces a day. It’s not that fruit isn’t healthy, but, as Alvino says, “in order to get down to single-digit body fat, you want only enough fruit to fill your liver with glycogen. Any extra fructose can slow fat burning or encourage fat storage.”
5 Ways to Burn Body Fat Without Cardio
Use lighter weight than you normally would when lifting for strength or mass in traditional fashion. And don't go to failure on each set, as this causes too much fatigue and likely won't allow you to complete the circuit. Choose a weight that will leave you 2-3 reps short of failure. You'll be able to gain strength and size with this rep range once your endurance and cardiovascular fitness improve.
The workout plan to get six-pack abs in 6 weeks
The program runs six weeks—Weeks 1 and 2 are done as shown here, but in Weeks 3 and 4, make sure you reduce the number of reps per exercise to 8–10 and increase the rest to 45–60 seconds. In Weeks 5 and 6, reduce the reps to 6–8 and increase the rest to 60–90 seconds.
The beginner's guide to counting macros
For guys trying to build or maintain muscle and keep body fat in check, Perry recommends anchoring your protein first in that range, then fine-tuning carbs and fat from there. Why? Protein is what controls hunger. If, say, 40% of your daily calories come from protein, you’re less likely to be hungry no matter your overall calorie count, he explains. Plus, focusing on high protein versus lower carbs is what helps make low-carb diets so effective for weight loss, a study in Physiology & Behavior found.
Top Secrets From the Pros
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.
11 essential pushup variations for beginners
This humble muscle-building exercise trains the muscles in your chest, shoulders, triceps, and abs. Add the slightest tweak and that burn can quickly shift from a killer chest pump to a brutal ab ripper. While there are countless variations—some of which require near-superhuman strength—these modifications are suitable for both beginner and intermediate athletes.