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Team Bodybuilding.com Athlete Profile: Jason Wittrock

Victory belongs to those who persevere, and perseverance allowed Jason Wittrock to rise from the ashes of personal tragedy and become an elite athlete and inspirational force in the lives of many.

Bodybuilding Versus Powerlifting

You CAN be both big and strong -- if you train hard and smart.

Winner Interviews | IFBB North Americans 2017

Muscular Development's Ron Harris catches up with class & overall winners at the 2017 IFBB North Americans.

Rambling Freak TV - Episode 3

The RAMBLING FREAK Gregg Valentino is back on MD with a new and UNCENSORED video series! WARNING: this is not for the faint of heart! Watch at your own risk.

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1
Today's Workout

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2
The Kardashian Butt Must Die | T Nation

The worst part of this, not that it's like nuclear proliferation or climate change or anything, is that the Kardashian butt has given a distressing number of women carte blanch to advertise their ample but not adorable bottoms on social media and the street. They post and flash away with no regard to proportion or firmness or fitness.

3
Tip: The Missing Rep Range for Glute Growth | T Nation

The problem, besides low back issues, is that 1RMs don't do much for hypertrophy. And building your glutes is all about, well, BUILDING your glutes. That means you need time under tension and a pump, which you don't get from a single rep. Booty building is bodybuilding, not powerlifting.

4
Bodybuilding.com on Twitter

Check out the Strongest deals of this week UK http://bbcom.me/2t2ys1e  #Bodybuildingcom #Deals pic.twitter.com/AULV05aokQ

5
Ultimate Lat-Blasting Workout

To do extended sets on pulldowns, start off with lat pulldowns behind the neck. Then, when you reach muscle fatigue, immediately switch to wide-grip pulldowns to the front, an easier version than behind the head. Once you reach failure again, finish the set off with reverse-grip pulldowns, the easiest variation of the three. By the time you finish your first extended set, you should already feel your lats begging for mercy. Wait until you complete all three sets in this manner – talk about pain.

6
Tip: Lifters Were Stronger 30 Years Ago | T Nation

T Nation's archives are filled with training methods, some new, some old, and some a mixture of new and old. But all of them are based on the same principle that's the basis of the linear progression training Matt Foreman spoke about, which is to be better – or stronger – than you were yesterday.

7
Tip: Upgrade Your Shoulder Raises | T Nation

The truth is, just about any upper body exercise, from seated rows to biceps curls, elicits low to moderate activity in the lower traps. So don't fool yourself into thinking that front or side shoulder raises are miraculously going to spare your traps from any activity.

8
Tip: Eat Dirty, Smell Dirty | T Nation

Your food choices can change how you smell. Here's what to eat, according to science, to produce sweat that attracts women.

9
Mike O'Hearn : Created To Succeed! with Bert Martinez

I sat down with Mike O'Hearn to discuss success, failure and being obsessed. Mike O'Hearn, also known as "Titan" is an American bodybuilder, actor, personal trainer and model. He has been featured on over 500 magazine covers, was Fitness Model of the Year seven times, and is a four-time Mr. "Natural" Universe title holder.

10
10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

11
Tip: 4 Challenging New Ways to Do Sit-Ups | T Nation

Hit your abs in a new way by doing these upper body movements at the halfway point of a sit-up. Maintaining this position while performing any movement with the arms will challenge the abs, hip flexors, and even the neck musculature.

12
The Kardashian Butt Must Die | T Nation

The worst part of this, not that it's like nuclear proliferation or climate change or anything, is that the Kardashian butt has given a distressing number of women carte blanch to advertise their ample but not adorable bottoms on social media and the street. They post and flash away with no regard to proportion or firmness or fitness.

13
Too Savage T-Stack

{"bundle_42436630340":"Savage Roar T-Shirt (S \/ Black), Quantity: 1 !~~ Savage Roar - #1 Selling Pre-Workout Formula (Cotton Candy), Quantity: 2","bundle_42436672964":"Savage Roar T-Shirt (S \/ Black), Quantity: 1 !~~ Savage Roar - #1 Selling Pre-Workout Formula (Cotton Candy), Quantity: 1 !~~ Savage Roar - #1 Selling Pre-Workout Formula (Forceful Fruit Punch), Quantity: 1","bundle_42436673028":"Savage Roar T-Shirt (S \/ Black), Quantity: 1 !~~ Savage Roar - #1 Selling Pre-Workout Formula (Cotton Candy), Quantity: 1 !~~ Savage Roar - #1 Selling Pre-Workout Formula (Piña Colada Crash), Quantity: 1","bundle_42436673092":"Savage Roar T-Shirt (S \/ Black), Quantity: 1 !~~ Savage Roar - #1 Selling Pre-Workout Formula (Cotton Candy), Quantity: 1 !~~ Savage Roar - #1 Selling Pre-Workout Formula (Forceful Fruit Punch), Quantity: 1","bundle_42436673156":"Savage Roar T-Shirt (S \/ Black), Quantity: 1 !~~ Savage Roar - #1 Selling Pre-Workout Formula (Forceful Fruit Punch), Quantity: 2","bundle_42436673220":"Savage Roar T-Shirt (S \/ Black), Quantity: 1 !~~ Savage Roar - #1 Selling Pre-Workout

14
6 Things You Need to Know About Nitrosigine

Recovery can start before you even walk in the gym with the help of Nitrosigine. You can prepare your muscles for the hard work you’re about to put in. Nitrosigine has been shown to significantly reduce markers of muscle damage from exercise such as creatine kinase. Clinical research showed that Nitrosigine reduced creatine kinase levels after exercise by 56%. 1 Nitrosigine’s impact on muscle damage due to exercise can help you get back to the gym and stay in the game.

15
Sagittarius Horoscope for Sunday, September 3, 2017

Sunday, September 3, 2017 - It’s natural to take a few steps back now so you can gain a wider perspective on the choices ahead. The powerful Mercury-Mars conjunction in your 9th House of Big Ideas encourages you to explore alternative avenues of education. But you aren’t necessarily wanting to learn a new craft or skill; you’re more interested in how individual pieces of information fit into the greater whole. Thankfully, you have time to find all the answers since spiritual pursuits don’t adhere to a worldly schedule. John Ronald Reuel Tolkien wrote, “Not all those who wander are lost.”

16
Tip: 4 Challenging New Ways to Do Sit-Ups | T Nation

Hit your abs in a new way by doing these upper body movements at the halfway point of a sit-up. Maintaining this position while performing any movement with the arms will challenge the abs, hip flexors, and even the neck musculature.

17
6 Simple Moves to Build a Bigger Chest

Bodybuilding O.G. trainer to the stars, Vince Gironda, claims that dips are the most effective chest exercise and upper-body developer, period! To maximize chest overload, perform dips with a slight forward lean and the elbows flared out. Using an upright posture will emphasize the triceps to a greater degree. If you are able, add additional weight to your bodyweight. Dips allow more weight to be handled than any other upper-body exercise, including the bench press.

18
How To Dine Out Without Blowing Your Ketogenic Diet

They don't call it a beer belly for nothing. But that doesn't mean your keto diet has to turn you into a complete buzzkill. Distilled liquor (vodka, rum, bourbon, and gin) is actually very low in carbohydrates. It's the soda and fruity mixers you add them to that jack up the sugar. Both red and white wine are relatively low in carbs, too, with 4-5 grams per 5-ounce pour. Stay away from sweet dessert wines, and you'll be fine.

19
Super Shoulders

Superhero physiques aren’t born in an instant twist of fate. They are studiously constructed via intensive effort, rep by rep, over months, years, even decades, without a deus ex machina transformational moment to immediately turn the clock forward. Juan Morel has been hard at work at Bev Francis’ Powerhouse Gym in Syosset, Long Island, sketching out a new and even more imposing physique.

20
Deadlift Plateau/Form Issues

Here’s the back story: I’ve been deadlifting for awhile, I have hit a PR of 465 multiple months ago with sloppy form (your typical rounded back, no leg drive, etc.) The problem is, I was deadlifting wrong - I have very over developed erector spinae, which gives an illusion of a rounded lower back. I have pulled/tweaked something in my back a couple times, so I decided to do a form check (at this time I thought my form was perfect, I assume this is where I started transitioning into a more experienced level of lifting), after recording and watching videos of my deadlift. I told myself, I need to correct my form if I want to stay healthy and lift for an extended period of time. So I tooked to forums, youtube, etc. and decided to try sumo because I couldn’t drop my hips enough for conventional and I thought I just wasn’t built correctly. I tried sumo, it felt very unnatural and my drive off the floor seemed very weak and slow (I do understand sumo is supposed to be “slow” off the floor) however I stuck with it for a couple months, It doesn’t really seem anymore natural to me, however, I think I have gained some strength lifting sumo.

21
Quick Workouts For Long-Term Gains

Training with a limited time frame can be a very difficult thing to negotiate because we can’t get enough “damage” done in the gym. However, there are multiple ways to take the muscle apart in a shortened period. Here, I’ve created two examples of a hybrid Y3T workout. Both take just 15 to 20 minutes to complete.

22
Cor-Performance Whey by Cellucor at Bodybuilding.com - Best Prices on Cor-Performance Whey!

I have probably tried a dozen different proteins over the past 5 years. I would always find myself circling back around to Cellucor's COR-Performance Whey. You just can't beat the taste, mixability, and price. Molten Chocolate was always my go-to. I mixed it with almond milk and never had any chunks and the chocolate taste hit the mark for me. NOTE ON SERVING SIZE I contacted Cellucor about the change to their serving size (2 scoops is now 1 serving). They confirmed that this change was implemented to more accurately fit the nutrition profile. So now you're getting 12g of protein per scoop instead of 25g. Because I'm so busy, I usually supplement whey two times a day, sometimes three. I also sometimes do 2 scoops to catch up on my protein if I'm behind. It's unfortunate that I'd have to thrown down 4 scoops if I get behind on my protein now but I'm glad I know the protein count is accurate.

23 Shawn Ray

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24
The Big Biceps Workout

Remember, muscles eventually get bored by the same old workout. They learn to be more efficient, and they just flat out quit growing in the absence of new challenges. By working smaller muscles first in your workout, you burn them out and require the larger muscles to work even harder to recruit more muscle fibers. And while this may seem contrary to the physiological standards for muscle expression, continual stress forces continual recruitment, which should translate into greater strength and size gains in the long run.

25
6 Sex-Boosting Foods

They're high in the amino acid arginine, which is crucial to the synthesis of nitric oxide, a compound in the body involved in generating erections. What's more, "nut oils are nowhere near as harmful as saturated fat or trans fats," Lieberman says. "In fact, recent studies show that nuts help reduce cholesterol."

26
8 Ways to Build Shoulder Strength and Stability

Follow these tips to save your shoulders so you can keep going strong at the gym.

27
17 Quick Workouts to Do When The Gym is Packed

Getting in a workout at the gym when it is completely packed can really throw your routine off track. You are frustrated because all of the machines and benches are taken and you know it is going to take you twice as long to get in the workout that you want.

28
The Near-Death Experience of Bill Grant

Schwarzenegger, Columbu, Zane, Grant. Not all are household names, yet all are synonymous with the term “champion bodybuilder,” and all are from the iconic Pumping Iron and Gold’s Gym days of the ’70s. Each is an epic story in and of themselves, yet the focus here is on the legendary Mr. World and Mr. America, Bill Grant.

29
Top 20 Sellers - Biotest

Plazma™ enables you to perform at and beyond your limits while recovering and gaining so fast you'll be itching to get back in the gym.*

30
Top 20 Sellers - Biotest

Plazma™ enables you to perform at and beyond your limits while recovering and gaining so fast you'll be itching to get back in the gym.*

31
It's Crunch Time

Developing your midsection may be as simple as one basic movement.

32
Tip: Weight Loss is BS - Biotest

In fact, since the amount of muscle you have is the largest contributor to your overall metabolic rate, you should actually be trying to gain weight... muscle weight. If the scale number goes up and your pants size goes down over time, you're doing it right (as long as you're not starting off obese, of course).

33
7 Best Barbell Moves for Building a Big Back

Grab a barbell and either place it into a landmine station (if available) or position it firmly into a corner. Begin adding the desired number of plates to the outward facing side of the barbell. Stand over the middle of the bar slightly bending the knees and maintaining a neutral spine (the starting position may be similar to the setup for a deadlift). Preferably grab a seated row attachment and place it underneath the bar against the side with the plates. If one is not available you can simply grab the bar itself. Maintain a tight core, neutral spine, and begin rowing the bar upwards to the middle portion of your abdomen. Make sure to retract the scapula prior to beginning the movement and focus on engaging the lats eliminating bicep activation.

34
shawn ray on Twitter

I have "Officially Resigned" from Team Muscular Development Magazine. Thanks for 10 years of working together! @MuscularDevelop @MDLATINO pic.twitter.com/Hu8aBZ0JoQ

35
Instagram post by Shawn Ray • Sep 5, 2017 at 6:51am UTC

36
10 Lessons from the Strength Legends | T Nation

As important as it is for beginners to stick to strength and master basic movement patterns, there comes a time when everyone needs to make a change in their training. For fat loss, the most effective exercises are often the exercises you're least efficient at. In other words, whatever sucks the most will generally yield better results.

37
Gold Standard 100% Whey Protein by Optimum Nutrition at Bodybuilding.com - Best Prices on Gold Standard 100% Whey Protein!

Optimum Nutrition is legendary for both quality and innovation. In addition to producing the world's best-selling whey protein, ON's Gold Standard 100% Casein™ introduced slow-digesting nighttime protein to the weight training world and Amino Energy created the anytime energy category in sports nutrition. When technology makes advancements possible, ON will be the company bringing it first to your shaker cup.

38
FLEX on Twitter

The 2017 Mr. Olympia lineup continued - Brandon Curry, Nathan DeAsha, Big Ramy, and Dexter Jackson!: http://bit.ly/2evl4w7  pic.twitter.com/3aPrzvQjJD

39
Kai Greene on Twitter

"Movement is Essential for Life" Why do you get up in the morning? If you don't know, find out! #RW17 @Ryderwear http://www.ryderwear.com/kai  pic.twitter.com/l8oTrFctmT

40 Hidetada Yamagishi IFBB Pro

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41
Tip: Stop Blaming Fructose | T Nation

You should probably stop freaking out about fructose. It's probably "better" for your waistline than glucose or, as is commonly used in current products, "cane sugar." At worst, it might be on par with glucose-containing sugars.

42
Tip: The Missing Rep Range for Glute Growth | T Nation

The problem, besides low back issues, is that 1RMs don't do much for hypertrophy. And building your glutes is all about, well, BUILDING your glutes. That means you need time under tension and a pump, which you don't get from a single rep. Booty building is bodybuilding, not powerlifting.

43
BluCoreShooting on Twitter

Good luck Mr. Heath! The BluCore team is in your corner as always.

44
Chest, Shoulder & Triceps - Gironda-style

The following details my chest, shoulder and triceps workout from this past Wednesday night at Kirkland Gold’s Gym.  This week’s been a whirlwind coming back from vacation and getting caught up at work.  Training in the gym and yoga practice at times are the two things keeping me sane.  Yet, I’m really pressed for time lately so I decided to explore some Vince Gironda training methods to limit my time in the gym on this workout.  Vince (1917 - 1997) was known for some rather unique training programs and exercise execution methods.  I don’t pretend to be an expert on Vince’s approach, but the consistent theme seems to include cramming as much work into the shortest period of time.  With that said, here is my workout…

45
Tupac Shakur Knew Who Killed Him According to New 'Snapped' Documentary

Pac's getting his own 'Snapped: Notorious' documentary on Oxygen airing September 10. It'll run 2 hours with in-depth interviews from people who were the last to see him alive before he was fatally shot dead in a drive-by in 1996. They include close friends and rappers Danny Boy and Yo-Yo , DJ Mister Cee , Pac's first manager Leila Steinberg , music journalist Toure and others.

46
Josh Lord on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

47
shawn ray on Twitter

"If you don't run your own life, somebody else will." - John Atkinson pic.twitter.com/TyocHUy2xD

48
Why Jack Kerouac's 'On the Road' is more relevant than ever

As I labored at this absurd task, great Kleig lights of a Hollywood première stabbed in the sky, that humming West Coast sky. All around me were the noises of the crazy gold-coast city. And this was my Hollywood career—this was my last night in Hollywood, and I was spreading mustard on my lap in back of a parking-lot john.

49
The One Chest Move You Should be Doing

All of us meatheads are the same. We love to bench press and incline press. We have done these exercises so much that we may have had to take a break from them at times to either progress or avoid injury. The bench press is fun to do, but it is not the only chest exercise that you should be doing.

50
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.

51 Cheat meal strategies for weight loss and muscle gains
52 Never Commit These 10 Deadlift Mistakes
53 Never Blow Your Diet Again
54 Mark Dugdale on Twitter
55 All Things Strength & Wellness
56 Instagram post by Flex Lewis™ • Sep 9, 2017 at 5:07pm UTC
57 Muscle & Performance on Twitter
58 Men's Fitness on Twitter
59 Forget Motivation. Find Your Pulse.
60 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1254/Nine_Secrets_for_Firing_up_Your_Metabolism_.aspx
61 Biolayne - Day In The Life (Hurricane IRMA Approaches)
62 Tip: Split Squat Right for Your Body Type | T Nation
63 shawn ray on Twitter
64 What fit guys need to know about gluten
65 8 Things That Gross Women Out In Bed
66 The chicken-leg elimination workout
67 8 ways Aaron Judge trains for MLB domination
68 10 Little-Known Facts About WWE Superstar John Cena
69 Jake Arrieta's Full-Body Pilates Workout
70 25 reasons the gym is better than running
71 Get a Gripp
72 Top 10 Squat Mistakes
73 5 foods to eliminate from breakfast
74 Instagram post by Men's Health Food • Sep 5, 2017 at 1:58pm UTC
75 15 Glutes Exercises for a Perfect Butt
76 Breakfasts of champions: 5 classic recipes, redone
77 Is Criticism Helpful?
78 T NATION on Twitter
79 The Rock Is The World's HIghest-Paid Actor
80 Kai Greene
81 IRON MAN MAGAZINE on Twitter
82 Strongman Sex Positions to Make Her Climax Tonight
83 Tip: De-Stress and Boost Recovery in 3 Minutes - Biotest
84 FIVE KEYS TO SINGLE DIGIT BODY FAT
85 Muscle & Fitness on Twitter
86 Tip: The Glute and Ham Exercise You've Never Tried | T Nation
87 The 20 Minutes to Hard ‘Core’ Abs Workouts
88 8 health benefits of having an orgasm
89 Jeremy Buendia's Off The Chain Training
90 Read Anthony's story
91 The No-Squat Leg Workout
92 Men's Fitness on Twitter
93 The No-Frills Shoulder Workout