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Neck Training with Head Nods

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1
Head and Shoulders Above

No amount of training will lengthen clavicles, but Heath still widened his shoulders significantly by expanding his deltoids. The medial delts are of primary importance in breadth, but at least one of the three delt heads (anterior, medial, posterior) plays a substantial role in every mandatory pose except for abs and thigh. Colossal traps can also provide crucial depth in many poses. “I want to maintain my advantage there,” the reigning Mr. O says. “Or expand it. Delts and traps are always going to be a big focus for me.” You can’t lengthen your bones, but, like Heath, you can give the appearance of doing so by making strategic additions.

2
Six Deadly Diet Sins

Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day'’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 grams per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

3
8 Worst Things You Can Do to Build a Bigger Back

Whether your goal is to be a 250 lb. freak or 185 lb. sculpture, all of us who lift want to develop a V-shaped back with enough bumps and lumps to match the Rocky Mountains. However, this is no easy task, as the musculature of the back is quite complex and often hard to feel while lifting. It’s quite common to hear fellow trainees complain that when they try and work their lats, they manifest a better pump in the forearms and biceps, which does little to stimulate back growth .

4
T NATION on Twitter

Into fasting? Don't do it like a hippie if you want to build muscle. Do it this way: https://www.t-nation.com/diet-fat-loss/time-restricted-plus-diet … pic.twitter.com/Q9UD2sM8fn

5
Which Workout Program is Best for You?

Answer these six questions and we'll help you find the perfect training regimen.

6
The Best Muscle-Building Supplement Stack

You can curl, lift, and squat all day, but without the right nutrients, you’ll never build up the bulk all that hard work is intended for. Muscle needs a pool of specific amino acids and macronutrients to properly repair (read: come back bigger). Plus, certain molecules can help your muscles fight fatigue while helping you push through those last few reps that will make all the difference in the mirror. There are a lot of products and minerals that claim to help you build muscle—and science does show some of them will give you small gains. But we’re looking for the big guns—the supplements with the strongest science behind them on helping you build bulk. And if you think protein is all there is to getting chiseled, listen up: Here are the five most important supplements you should be taking to build muscle. Don't forget to also check out the best foods for bulking up without getting a fat belly.

7
T NATION on Twitter

How do you split your training week? Try this new method for muscle growth: https://www.t-nation.com/training/push-pull-training-the-next-generation … pic.twitter.com/75EKaOwDu5

8
T NATION on Twitter

This guy is making a common deadlifting mistake. Can you spot it? Info: https://www.t-nation.com/training/tip-stop-leaning-back-on-the-deadlift … pic.twitter.com/ItF1Kgrd3C

9
T NATION on Twitter

Brutal on the quads, easy on the knees. Add this to leg day: https://www.t-nation.com/training/tip-replace-the-leg-extension … pic.twitter.com/UpE5QBoOb6

10
T NATION on Twitter

It's the spice with massive benefits for lifters. Check it out: https://www.t-nation.com/supplements/tip-take-curcumin-every-day … pic.twitter.com/M4v1TmAB39

11
T NATION on Twitter

Your calves won't grow unless you punish them. This workout will do it: https://www.t-nation.com/training/tip-build-your-calves-with-this-superset … pic.twitter.com/cZ2GWUjtLN

12
Why Do Squats Hurt? (And How to Fix The Problems)

Squat Like a Pro:  This could be a technique flaw, mobility issue or a weakness. The walls squat is simple way to test if this is an issue (without needing weight).  Stand facing a wall with your feet about 6 inches away. Squat as far as you can. You will immediately see if your hips, ankles and upper back have any mobility issues and you’ll notice how your knees track.

13
Biotest on Twitter

Happy New Year! Take 20% off your order this weekend. Promo code NEW16: https://biotest.t-nation.com  pic.twitter.com/K41ery7j9H

14
The Problem With Strength Training Advice On The Internet • Zach Even-Esh

Zach thanks so much for not only the amazing work you do with your athletes at your gyms but for all the free and invaluable information you provide on a daily basis. It is greatly appreciated. Like you I am a father of young children. I have a 7 yr old, a 4yr old and a 1 yr old. My 7 yr old is into Tae Kwon Do and baseball so he has a good amount of physical training. My 4 yr old is starting baseball this yr. is there anything I can be doing on the home front other than regular playing that I should be doing with them. Since they are so young I don’t want to make exercise a chore to them so it doesn’t bore them. My oldest gets plenty of good body weight training in Tae Kwon do class so don’t want to go overboard. Also hope the shoulder is doing well. I tweeted you about my own shoulder surgery the same day as yours. I’m a NYC firefighter so I’m working hard to get back. Your videos and blogs are all the motivation I need. Thankyou sincerely. Live the code bro!!! -Mario R-

15
What Is the Redemption Plan?

Whether it be me, or someone else on the team, someone has done it. And in some way, shape or form, it’s more than just a good idea to try in the gym. Forget looking at whether or not it’s effective, or the best thing ever, this is about working out as a whole. Each workout is a single drop in the bucket, but they all add up to one great final product. The body you always wanted is great, but it’s the feeling that you’ve accomplished something and continue to succeed based on your own individual efforts. That’s what really matters.

16
5 Exercises for Shredded Obliques

But even if you're still chiseling down your body fat percentage, you still need to train your obliques before you'll see them. You need to train them both for show and sheer functional ability: The external and internal oblique muscles are responsible for rotating and bending your trunk. These muscles also contribute to spinal stability—and that means training them with rotational stresses.

17
The Born Fitness Approach to Health and Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

18
9 Foods That Will Kill Your Sex Drive

Has your sex drive gone M.I.A? What turns us off may very well start with what we’re eating — causing you to suffer from a low sex drive. As we age, the foods that we eat can have an impact on testosterone levels , which ultimately helps determine what’s going on below the belt. To ensure that your next romantic rendezvous won’t go soft, consider cleaning up your diet by tossing these foods to the wayside.

19
The Ultimate Hangover Cure

Too much booze. Headaches. Stomach aches. Memory aches. Let's end them all. This simple recipe, based on nutrition science, is the perfect hangover cure.

20
Gal Ferreira Yates 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

21
Andrew Coulson on Instagram: “Using this picture to make a point 💥 . Why are some bb's now like puffed up bags of air? . . On business in London tomorrow! . Whilst there…”

22
Mr. Olympia LLC on Instagram: “Chris Cormier at the 1999 @mr.olympiallc”

23
Pauline Nordin on Instagram: “Deadly class by @mcesoteric #nowplaying . Great #hiphop for #workouts . #workoutmotivation”

24
Dexter "The Blade" Jackson on Instagram: “Happy New Year everyone!! Wishing you all a happy, safe and healthy 2016!!!”

25
Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “#Tbt at 23 years old my opening deadlift of 675lbs was enough to win the 242 class & the best lifter at the California Power Lifting…”

26
Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “#Repost @naturalsups ・・・ From powerlifting & bodybuilding to the hall of fame of martial arts all the way to TV shows & movies.…”

27
EntertainmentTonight 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

28 Last Day - Training Templates eBook - All Proceeds Donated to Make-A-Wish,OH, KY, IN - (every cent will be donated)

“When your baby is diagnosed with cancer – life changes. Suddenly you are confronted with the possibility that they won’t have ‘the rest of their lives’ to live out their hopes and dreams. You hope and you pray that they will, but you are also confronted with the frailty of life in a very real way. This is a rambling way of getting to my main point — how in the world do I thank someone who gives her something that I couldn’t? I mean, if she wanted a webkinz, I could and did get that for her. If she wanted pickles (or anything else for that matter!) at 11:30 p.m. in the hospital, her dad could and did do that. But for “Make-A Wish” to give her the opportunity to think of one thing she would love to do in her lifetime, and for elitefts™ to offer such a huge donation to make that happen… there just are no words to fully express the gratitude I have for them all. That is crazy love… I can’t think of another way to describe it. Every one of them has a special place in my heart. I will never forget their kindness to a little girl they had not even met when they agreed to give so generously.

29
College Muscle

That’s why we’re bringing you COLLEGE MUSCLE—workout plans, campus life tips and advice from M&F experts all designed to help keep you on track while at school. We’re also delivering advice and ideas straight from your fellow fitness-minded college students in our COLLEGE MUSCLE Blog series. And if you’re a fitness fanatic—and a college student—with knowledge to share, we want to hear from you! Submit your own COLLEGE MUSCLE Blog and you could be featured on muscleandfitness.com and win a Nutrex prize package.

30
Four-Week Superset Program for Serious Size

The strength vs. size debate continues to push the envelope in determining the best course of action for developing a killer training program. Intuition would automatically suggest stronger equals bigger, but practice has shown otherwise. Mass is a term that has had a tough fate when it comes to finding its true home. Mass may be more closely related with size than it is with strength. Strength, however, reigns as king when it comes to dominance in the weight room and supersedes all other training adaptations in terms of immediate results. You will notice gains in strength far before those seen in size. And, if you continue to build strength, when looking to build size, you will be able to handle a greater load than you were able to before, thus increasing your overall total volume per training session. This means size, mass, or whatever you want to call freaky big muscles, will come steadily. To optimally build thick muscles, you need to incorporate a variety of styles that attack both strength and size so that neither gets left behind.

31
The Greatest Losers

The 15 men on our alphabetical honor roll never won an IFBB pro contest or cracked the Olympia top three. Six of them failed to earn pro cards. Still, all 15 of these contest underachievers were developmental overachievers. We emphasized those who were slighted on score sheets or bottled up in talent logjams, as opposed to those who never lived up to their immense potential. And in the spirit of this celebration, we’ve included seven routines and training tips focused on overlooked body parts and techniques. At long last, the losers get their due, because, ultimately, bodybuilding isn’t about contest results. It’s about physical results.

32
Row Toward A Six-Pack

Little-known fact: The lats are part of your core, too. They help stabilize your spine just like the muscles of the lower back. When you train them to brace your body while pulling (their main function), you speed up back and core development.

33
Sagittarius Horoscope for Friday, January 1, 2016

Friday, January 1, 2016 - You might think you're acting in a more practical manner, but you'll probably end up letting your feelings dictate your activities now. You may be in the throes of a new relationship, consumed with a competitive sport or fascinated by a captivating hobby. Whatever the reason, you are willing to be pulled off course now. But this doesn't need to be all-or-nothing venture as you seek exciting avenues of expression. Play close to the edge and don't be afraid to move the boundaries. Just be careful not to step on anyone's toes in the process.

34
2 for 1: The Best Moves to Shatter Your Personal Records

Improving your workout is an endless quest, and can get frustrating. There are certain parameters you must fulfill to improve, mainly adding weight to the bar or squeezing out more reps in the same amount of time. This is were the tried-and-true method of progressive overload comes in where you force your body to constantly adapt to higher weights while taking a deload week every 5-6 weeks.

35
Create Massive Caps

FORM AND FUNCTION: As the name implies, the middle head of the deltoid is found smack in the middle of the deltoid muscle, where it attaches to the common tendon that is shared by the anterior and posterior heads and attaches to the humerus (upper arm bone). It performs the movement known as abduction, where the upper arms raise out to the sides, such as during lateral raises.

36
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).

37
Fat-Free Mass Gains

One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individual’s mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. It’s a never-ending struggle and exercise in frustration.

38
7 Herbs All Men Should Use

Whether you struggle with depression, low energy, hair loss or any other issue men often face, these herbs may provide an added boost to your overall healthy lifestyle.

39
Training Mistakes Part 2

For squatting and deadlifting, the glutes, hamstrings, and hips are the most important. Reverse hypers, glute-hams, inverse curls, leg curls of all types should be included, but the lifter must never forget the abs! The abs must start every lift. That is why the lifter should take a deep breath before starting the bench or standing press, squat, or pull.

40
Dexter Jackson: Armed and Still Dangerous

2015 has been a record year for Dexter Jackson. On March 7, he won his fifth Arnold Classic (record) and made his 14th Arnold posedown (record) in his 15th Arnold (record). And he did it all at 45, making him the second-oldest male winner of an open IFBB pro contest and easily the oldest winner of a “major.” On Sept. 18 2015, when he strolled at his trademark glacial pace to center stage of Orleans Arena, “the Blade” set another record, one that he’d shared for the previous year with fellow Olympia victor Ronnie Coleman. It was his 16th Olympia entry, more than any other competitor in the O’s 51-contest history. Jackson’s Olympia career, highlighted by his 2008 victory, spans from his rookie year in 1999 to the present with no signs of halting. He is bodybuilding’s ultimate ironman, and his record-making 2015 is a testament to his sustained excellence. Throughout his long and distinguished career, the Blade’s colossal and shapely biceps and triceps have perpetually given him an edge. In honor of his 16th Olympia, we assembled Mr. Consistency’s 16 best arm-training tips.

41
5 Rules for Gaining Mass

If you'’re looking to add muscle mass to your frame, hitting the weights hard is a given. Quality time in the gym begins a cascade of changes that will stimulate your muscles to grow bigger in response to the challenges you throw their way. It'’s tempting to think that'’s all it takes to add muscle to your body. After all, you can actually feel your biceps growing after an intense set of curls. That pump is tangible, real-time biofeedback to let you know that blood is flowing to your muscle cells, beginning a chain of events that stimulates protein synthesis. Maybe that'’s why it's easy to overlook how important good nutrition is in the mass-building equation. When you choose to eat, say, chicken instead of ice cream, there'’s no immediate muscle gratification -- no pump to keep you motivated. Make no mistake: Eating for muscle is just as important as lifting for muscle. The foods you grab in the morning on the way to work, the meals you pack for lunch and mid-afternoon, what you put into your body immediately following your workout, and your final meal of the day impact your results as much as, if not more than, the number of reps you squeeze out at the end of a set.

42
5 Killer Moves for Shredded Obliques

Even if you are not at a body fat level where your obliques look good, you still need to train them. The oblique family plays a major role in many different movement patterns and is an essential part of the core. These muscles need to be trained both for function and for show.

43
What Is The Best Way To Train Your Arms?

Answer: It took me a long time to learn how to train arms for the best gains. I used to be in the camp that said you don’t need curls and pushdowns — compound movements are enough. (Big mistake.) Then I thought the answer was progressive overload , adding weight to your lifts every week. But that led to elbow pain. After much trial and error with many clients, I’ve settled on the following methods, which build the bi’s and tri’s safely and swiftly.

44
6 Tips for a Better Deadlift

During my barbell deadlifts , I tuck my chin at the lockout. I actually want to keep my head in a more “neutral” position and have it follow the angle of my torso.  As your torso comes up, so should your head. I typically say, “ take your head with you". This means when I hit the lockout, I should be looking straight ahead.

45
6 Weighted Abs Exercises for a Shredded Stomach

That being said, proper exercise is a critical component to improve overall health, performance and aesthetics. In order to have a strong core and build a little muscle, you need to work the rectus abdominus (think 6-pack muscle) regularly. Just like any muscle group, once you remove the fat, you want the muscles to pop. By using weight during abdominal exercises, you will increase muscle and improve its appearance. Not to mention, getting a stronger abdominal area will help you during your lifts and other athletic events.

46
Freeman vs. Schlierkamp

Somehow in their collective 98 pro shows Toney Freeman and Günter Schlierkamp—the two best over-six-foot-tall bodybuilders of the 21st century—competed against each other only twice. Despite Freeman’s being only 3ó years older than Schlierkamp, their careers followed different trajectories. The latter made his pro debut at 24 in 1994 and posed for the final time at 36 in 2006. In contrast, Freeman debuted at 36 in 2003, and he’s still posing today at 48. Freeman has seven pro titles, while Schlierkamp has only one, but that one is worth seven, because it was over the reigning Mr. Olympia Ronnie Coleman in the 2002 Show of Strength.

47
Q&A with Bodybuilding Legend, Frank Zane

Steve Reeves. Dave Draper. Arnold Schwarzenegger. These names and more are synonymous with an era in bodybuilding, “the Golden Age,” which is revered even today by bodybuilding fans. Hallmarks of this period, which roughly spanned the ’50s through the ’80s, included broad shoulders, trim waists, sweeping thighs, and an overall body shape that could be described as “heroic.” Yet of all the champions who competed during the era, one man’s name is invoked more frequently than others when talk turns to the ideal physique: Frank Zane. Known as “Mr. Symmetry,” Zane captured three Mr. Olympia titles, a Mr. America, Mr. World, and three Mr. Universes. Competing at only 190 pounds, Zane was one of the lightest bodybuilders to ever win the overall title at the Olympia, and he’s also one of only three people to beat Arnold in a bodybuilding contest (the 1968 Mr. Universe). Zane was much more than a bodybuilder, though. He taught chemistry and math for 13 years; in fact, he was teaching full-time when he won his first Olympia.

48
The Best Weight Loss Supplement Stack

It’s no secret that protein is a gym junkie’s best friend. But it actually does more than just carve cut muscles— a 2014 meta-analysis in the Journal of the American College of Nutrition found that people lost roughly 10 pounds after incorporating whey protein into their diet. And the milk derivative actually outperforms other protein sources: Overweight individuals who drank one whey protein shake a day lost more weight than those who drank a soy protein shake, according to a study in the Journal of Nutrition . It works in a few ways: Whey suppresses your appetite, therefore helping you eat less, but the fact that it’s also one of the best aids in building muscle plays a big role, says Franci Cohen , personal trainer, certified nutritionist, exercise physiologist, and founder of Fuel Fitness in Brooklyn. “Muscle has a higher metabolic rate than fat, so every pound of fat you replace with muscle in turn increases your metabolism and fat-burning abilities a bit more,” she explains. Plus, because it contains the same molecules as carbs and fats plus one more (nitrogen), protein requires more energy to digest, so you’ll burn more calories as your body processes the nutrient, Cohen adds.

49
8 Things That Gross Women Out In Bed

Was she disappointed when I took my shirt off? Was it that stupid joke she fake-laughed at during dinner? Does she think I’m going to suck in bed? Or wait, do I need more deodorant and a breath mint?

50
Watch Kai Greene BELIEVE: One Man Show Online | Vimeo On Demand

From the mind of today's most beloved bodybuilder in the world comes a motivating visual experience like you've never seen before. Are you ready to BELIEVE? Presented by the Generation Iron network and directed by Vlad Yudin, Kai Greene's "BELIEVE" is a special one-man live show lifting the curtain and revealing the journey that made him bodybuilding’s most popular athlete today. Kai Greene is raw and uncut before a live theater audience in New York City. In an intimate autobiography, Kai shares the rise to his success and also plays numerous characters during his youth to document the darkest depths of his troubled past. Greene shares the deepest elements of his life for the first time ever in public. It is about fate, love, loss and perserverance. And now for the first time ever, this one night event is available to own exclusively with Vimeo On Demand. Giving everyone across the world a front row seat into the past, present, and future of the most motivational and creative bodybuilder on the planet.

51 The Go Small to Get Big Arms Workout
52 Rookie Moves: 6 Major Training Mistakes
53 10 Ways You Can Avoid the Gym and Easily Still Lose Weight
54 School of Rock: Dwayne Johnson's 7 Life Lessons
55 How to Have the Optimal Cheat Day
56 Haney and Coleman: A Pair of Eights
57 Should Your Workout Kick Your Ass?
58 T NATION on Twitter
59 The Crazy-Surprising Benefit of Carbs for Athletes
60 Add One Inch to Your Arms in One Month
61 Blood Sugar Balancing
62 Add These 24 Foods to Your Diet to Subtract More Weight
63 5 Worst Things to Do for Building Bigger Triceps
64 The 6 Worst Habits That Will Stop Your Muscle Gains
65 More Chest Muscle in Less Time
66 The Armed and Dangerous Workout Program
67 The Beginner's Guide to Six-Pack Abs
68 9 Tricks to Look Bigger Instantly
69 25 Surprising Benefits of Weight Loss
70 Extreme Nutrition UK on Twitter
71 Smarten Up Your Routine
72 Front Squat
73 Pauline Nordin on Instagram: “#doyouevenlift #workouthumor #aviation #pilot & #bodybuilding #muscle”
74 Health Nuts
75 Why Weights Are Better Than Cardio for Fat Loss
76 Mass Gain Made Simple
77 Elite Daily on Twitter
78 Is Your Trainer Wrong?
79 Pauline Nordin on Instagram: “Please follow me on #facebook for the more than 15 second long #workout tips & #bodybuilding , #fitness & #healthyliving posts!…”
80 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “My New Year's resolution for 2016. Defy the odds, push my body to a level it has never been. Do what I love everyday and enjoy quality time…”
81 Jeff Bosley on Instagram: “Glad I dabbled in 1 & 3. And everyone wonders why I am the way I am. 😜 #SociallyAwkward #HighStrung #MorbidlyFocused #Firefighter #Army…”
82 Supplement Your Mass
83 T Nation (@testosteronenation) • Instagram photos and videos
84 5 Diet-Friendly Recipes for the New Year
85 Pauline Nordin on Instagram: “What I see: a place to learn to stay on a #skateboard in the privacy of my own garage! #skating #losangeles #beginner #workoutmotivation”
86 Pauline Nordin on Instagram: “My nephew Storm & me. I managed to squeeze my butt in. 😂 #weekend #fitgirl #family”
87 Pauline Nordin on Instagram: “First time on a #skateboard today with my 3 nephews !”
88 The Best Moves for a Bigger Back: Part 1
89 Бувайсар Сайтиев - Лучшие моменты в карьере
90 T NATION on Twitter
91 5 Reasons to Stop Fearing Carbs
92 Maximize Your Mass
93 Lehigh Wrestling on Twitter
94 T NATION on Twitter
95 7 Tips for Burning Fat and Building Muscle
96 Mike Titan O'Hearn on Twitter