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Russian Powerlifting Secrets with Andrey Malanichev

I had the chance to spend the weekend with Malan and we talked a lot of about training and some of the secrets to his success. Here are some key points and videos explaining them.

The 7 BEST Exercises to OWN Your Training • Zach Even-Esh

Top 6 exercises to own your training

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Editor's Picks: 4 Tools For Strong Runners

What do you need these for? Sprints, baby. Replace one of those rough, time-consuming, medium-length runs each week with a sprint workout, either on flat ground or (even better) hills, and you'll get more payoff from less training. Plenty of successful runners swear by hill sprints in particular for building leg strength and resiliency, especially if there's not much additional lower-body strength work going on. But this is brief, high-intensity work, and a clunky trail shoe will only feel in the way.

The upper-body big-muscle workout program

Build shoulders, traps, and forearms that will pop—whether it's at the beach or under even the bulkiest cold-weather clothing.

VIDEO: The 3-Move Muscle-Maker Workout

Yep, three moves. And the play is simple. Hit the gym focused and prepared to train aggressively. Load the bars heavy and feel each and every rep. Hit the showers and pound a shake.

The 5 Most Common Programming Myths | T Nation

Secondly, if you think you constantly need to add complexity to a given exercise in order to progress in training, how do you progress once you're able to perform whatever variation is at the top tier in your progression model? And, once you're able to do an exercise that's higher on the progression framework, does it mean that you'll no longer benefit from using a variation that's on a lower tier?

Kai Greene on Twitter

Let's put down the cell phone, turn off the tv & start breaking down the barriers of your own mental walls to start expanding your horizons.

30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

How to train like an olympic sprinter

If you've ever wondered what it's like to train for superhero strength and ability, take a look at the life of an Olympic sprinter.These athletes are the total package: Strength, power, speed and explosiveness, all wrapped up into a lean, mean, running machine.

5 common food allergies that can make your body freak out

It’s hard to avoid this one since it’s the principal grain in the American diet, but wheat allergies can range in reactions from mild skin irritations (hives) to more extreme cases of swelling, itching or irritation of the mouth or throat, nasal congestion, headache, cramps, nausea, diarrhea, difficulty breathing, and more. Pastas, breads, cookies, cereals, and crackers are just a handful of the more common food items that contain wheat. But there may also be traces of the grain in ketchup, beer, jelly beans, licorice, and soy sauce. Not to be confused with gluten intolerance or celiac disease, those with wheat allergies may also have reactions to barley, oats, and rye.

Model Chantel Jeffries Flaunts Her Voluptuous Curves in Miami

It’s officially summer, which means a bevy of gorgeous women hitting the beach. The latest model to fit the bill is 23-year-old Chantel Jeffries.

The Top 10 Fat Burners for 2017, Fall Update

With the launch of the latest top 10 fat-burners of 2017, we've seen a key trend emerge: DMAA (an ingredient found in nearly all top fat-burners) is no longer in favor. This year’s list boasts some repeat winners, as well as first-timers. The new No.1, Alpha Lean-7, is completely DMAA-free and overthrew the former No.1 of the last three years in record time (just seven months). With cutting season in full effect, customers look to the top 10 fat-burners to gain an extra edge to shed excess fat and weight to reveal more definition from their hard-earned gains.

Essentials: All a guy needs to cook a decent meal

Chef and NYC Restaurateur  Bill Telepan  is going to make that transition easier. He’s provided the no-nonsense, no-soufflé-cup, no-vegetable-juicer, list of everything you need to cook a decent meal. There’s no excess, just 10 items that will move you from a sloppy grilled cheese to a moist grilled chicken.

Rob's 2017 Contest Prep Thread

Haven’t posted a pic in a while, here a couple from yesterday during concentration curls. Last exercise of the day of back and biceps. As usual, no filters or BS lighting, just trying to show a normal off-season training session. I notice on social media, competitors are happy to post daily pics during contest prep, then in the off season, continue to post pics like “found this pic today from 2 weeks out” or “thinking about my last show today” and post a show pic and such, and will rarely post an off season pic, assumably for fear of posting something that doesn’t look super shredded or impressive. Nothing wrong with being nostalgic, I just think it’s equally as beneficial to show what it looks like to be a regular person in the off season and still training.

15 ways to improve your workout motivation

S.M.A.R.T, that is. Good goals are s pecific, m easurable, a ttainable, r ealistic, and t ime-bound. In other words, if so far your only intention in hitting the gym X times a week is so you don’t die young or get fat, well, perhaps you need something a little more targeted. Maybe you want to focus on your aerobic health and see if you can train so your resting heart rate drops a few beats per minute, or you want to get more serious about your fat loss endeavors to go down a notch on your belt. Now pick a (realistic) deadline, build a plan, and get to it.

5 hacks to help you drink more water

If you've got some camel-like tendencies, use these tips and gadgets to up your hydration.

America's Hot Girls of the Gym II

ANGT (America's Next Great Trainer) presents the 2nd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 2nd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

Mr. Olympia LLC on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

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Get back to your training roots with these DIY circuits that build muscle, burn fat and improve conditioning.

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In May of 2013, I met Dr. Stuart McGill, who, in short, saved my athletic career. I had a badly damaged back and was on the way out of elite powerlifting. He helped me start from ground zero, rebuild back to 100 percent, and in the process taught me what being a true athlete is. McGill not only helped me regain my lower-back athleticism and become pain free, he also taught me how to get more bang for my buck with newer and better versions of exercise that I’d been doing for decades. In short, he taught me to critically think before I did anything in the gym, period. Once I was able to start training hard again, I went back to Ontario, Canada, for a follow-up with Dr. McGill. This was the session where I learned the McGill pull-up (my name for it, not his). In short, these are pull-ups performed with 100 percent effort, as a way to generate maximum neuro drive. They have become one of the best ways I know to improve back strength and overall development while minimizing injury. Doing sets of 10 pull-ups at a bodyweight of 250-plus pounds can be risky for the tendons of your pecs, lats, and biceps.

5 foods you should never eat before a workout

Energy drinks might seem like a good idea, but unfortunately they can have some nasty side effects like bloating and diarrhea because of the excessive sugar—neither of which you want in the middle of a workout. Certified personal trainer Nate Miyaki says, "I either have people eat nothing pre-workout [if they've eaten a mixed meal within the last two to five hours or so, there are plenty of circulating nutrients to fuel the workout, or some simple carbs like one or two pieces of fruit.  If the workout is going to be longer than 60-90 minutes, that's where sipping on a sports drink may be applicable."

10 Supps You Never Thought of

Also known as urtica dioica, stinging nettle root is a type of nettle that predominantly grows in South America. Your dad or grandfather may take it to relieve symptoms of his enlarged prostate and to reduce his blood pressure. But even young guys can benefit from using this supplement - stinging nettle root can help to naturally boost testosterone levels by keeping the testosterone molecule free from a carrier protein known as sex hormone binding globulin (SHBG). While SHBG helps testosterone stay in the blood longer, it also prevents it from binding with its specific receptors in muscle cells. By freeing up testosterone from SHBG, you'll experience higher levels of free testosterone in the body, which can induce muscle growth. Stinging nettle root also helps boost T levels by preventing its conversion to dihydrotestosterone. While testosterone has anabolic effects in muscle cells, dihydrotestosterone has negative effects such as prostate growth. Preventing this conversion by adding stinging nettle root to your supplement regimen means you'll have more anabolic testosterone available.

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Watch as @mark_wahlberg and Will Ferrell are back at each other's throats in 'Daddy's Home 2' trailer.

Instagram post by Branch Warren • Sep 7, 2017 at 3:16pm UTC

Today's Workout

You'll grab a Swiss ball and a set of dumbbells to work your abs.


A meta-analysis reported in the journal Marine Drugs examined the effects that omega-3s have on skeletal muscle. They concluded that omega-3 fatty acids of “marine origin” (meaning, fish oil or the popular red krill oil, which have higher levels of DHA and EPA than vegetable sources) can have such a beneficial impact on muscular adaptations that regular intake can potentially alter the trajectory of a number of human diseases, including aging. This information points to the benefits that fish-based omega-3s can exert on the size of muscle as well as the function (strength) and whole body metabolism (fat-burning). If you get most of your omega-3s from seeds or avocados, which contain more ALA than DHA and EPA, think about incorporating a fish-oil supplement into your regimen.

Tip: Build Your Back With Bodyweight | T Nation

Pull yourself up and build a huge back. Master your own bodyweight with this mechanical drop set.

Motivation Doesn't Work! Are you Driven?

Motivation is bullshit! What will make the difference in your life is being driven. In this video I give an example of how drive got Avatar Nutrition through some hard times.

9 reasons why you should practice yoga

One way to improve your performance in the bedroom is to translate all those relaxation and breathing techniques from yoga class into better, longer sex. Yogi Cameron says these strengthened concentration skills will help you focus your mind and better channel your sexual energy, helping to prevent premature ejaculation. “This can lead to increased sexual endurance,” he says, “and will make you far more sensitive and responsive to your partner.” Trust us, she’ll thank you for it.

9 Tips to Lose Fat Fast

Even though artificially sweetened drinks are calorie-free, drinking too many can actually hinder your fat-loss progress. It seems that beverages like diet soda mess with your brain’s ability to regulate calorie intake, causing you to feel hungrier than normal so you eat more total calories. Other research suggests that the sweet taste of these drinks can increase the release of insulin, which can blunt fat-burning and enhance fat storage.


This week only, save 20% on all Cellucor & Scivation and get a free shaker! Plus, your purchase of any Cellucor or Scivation product will earn you a chance to watch your favorite NFL team crush it on the gridiron. Score!

FLEX on Twitter

The 2017 Mr. Olympia lineup continued - Johnnie Jackson, Josh Lenartowicz, Michael Lockett, and Victor Martinez!:

Muscle & Fitness on Twitter

. @Guardians actor @DaveBautista has earned a reputation for being a ripped monster both on-screen and in the gym.

Muscle & Performance on Twitter

Use this one-sided training technique to close the gap on your imbalances and improve performance across the board!

How coffee can supercharge your sugar cravings

Caffeine can temporarily dull your ability to taste sweetness, which drives your desire for sugar, a new study suggests.

To Stretch, or Not To Stretch?

Here is the real blow for stretching before or during exercise. The group that did not stretch showed a significant increase in strength with all exercises, whereas the groups that stretched before or during exercise had increases in strength for only certain exercises. And here’s the good stuff about muscle growth and IGF-1. Researchers found that the group that did not stretch showed higher values of IGF-1 when compared with the other groups. It has been concluded that not stretching can more effectively increase muscle strength as well as basal serum IGF-1 levels.

Mag-10® Intensive Recovery Formula - Biotest

Here's something else I started doing. During the week I train at night and have my last meal of the day after my workout. Those of you who know my story know that I lost my large intestine from a vascular disease and that frequently causes me to wake up in the middle of the night to use the bathroom. I figured I'd take advantage of the situation. We all know that we need to keep protein synthesis on for as long as possible, so I started pulsing another 3-4 scoops of Mag-10® when I wake up during the night. I'd never tell people to set their alarms to pulse, but since I'm already up, I figured, hey, why not keep growing?

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Giveaway! Comment your fav team and enter your email in the link bellow for your chance to win!  #Bodybuildingcom

Sagittarius Horoscope for Thursday, September 7, 2017

Thursday, September 7, 2017 - You can feel the thrill of the chase flowing through your veins. In fact, it’s a real challenge to stay focused on your responsibilities once the impulsive Aries Moon marches into your 5th House of Fun and Games. Unfortunately, your playful attitude can convey the wrong message to your coworkers and your friends. They might think you’re oblivious to your previous obligations, but you want to do it all. Nevertheless, don’t run out on others before doing as you promised. Once you demonstrate your commitment and integrity, your fans will support you in all that you do.

Isabel Lahela Turns Up The Heat On Instagram

Isabel Lahela is a champion weightlifter and shows off the benefits—an insanely sculpted physique, to start—of hardcore weight training on her Instagram account.

FLEX on Twitter

3 exercises that will add some variation to your workouts and some impressive size to your pecs:

Alternating Set: Cable Flyes & Stretch Pushups

Alternating Set: Cable Flyes & Stretch Pushups

Tip: The Number One Hip Thrust Mistake | T Nation

So if you've got 500 pounds sitting across your lap, where is that movement coming from? Most likely compensatory spinal flexion and extension coupled with a loss of stability and pelvic control. That means it's not going to make your glutes grow. If it's not controlled, it's not ideal for building muscle, getting strong, or staying healthy.

Muscle & Fitness on Twitter

Larissa Reis is this smoking hot international model showing off her rock hard assets in this steamy photo shoot.

The Very Best Upper-Body Exercise | T Nation

The foam roller has a tendency to move unless you remain tight and lock in your core. This creates significant rotational forces that you must resist to keep from falling off the roller. Any wiggling, cheating, asymmetrical movement, or shifting will cause you to lose balance. Pullovers are already known for their effectiveness in targeting the abs, but this variation takes the core activation up several notches.