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RT if you enjoy picking up heavy things and setting them down! #bestself #bodybuildingcom

The Rock: 'Empty Gym, The Iron Paradise, This is My Therapy'

"Alright, just worked a 12-hour day, well a 13-hour day, but who's counting. Empty gym, the iron paradise, this is my therapy. I encourage everybody out there to find your therapy. Plus, this sh** is cheaper than a shrink!" Check it out:

Sagittarius Horoscope for Tuesday, January 13, 2015

Wednesday, January 14, 2015 - Although you might be afraid that you're approaching the end of a road, you are also at the start of something new. Instead of trying to stop the inevitable, finish what you can while the powerful Scorpio Moon is activating your 12th House of Destiny. Practicing detachment makes sense now because you need to let go of your previous expectations. However, you may not be able to do it by yourself, so accept assistance when it's offered. The creative process is enhanced when you lower your defenses and allows others to help.

60 Days to Fit: The Workout Plan

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

The Best 20-Minute Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

25 Tips for More Muscle and Superstrength

3. Train delts to shrink your waist:  Want to look leaner without dieting? Develop the taper from your shoulders to your waist with this shoulder shocker: Hold a dumbbell in each hand. Now perform a lateral raise with your left arm. Keep your arm held up while you do a lateral raise with the right arm. Lower the right arm a quarter of the way down, raise it back up, then lower it all the way. Perform 10 reps like this. Rest three minutes, then switch arms. Perform one set first thing during your workout twice a week for four weeks.

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Top Shortcuts to a Leaner Midsection

Add some deep core burn to your usual battery of abs exercises for a midsection with finish.

Explode Your Guns with this Biceps Blasting Method

The IGYG method is super simple and easy to program. Two training partners will perform an exercise for a specific number of repetitions and will only rest while the other one is working. So, once one lifter is done with their reps, the other partner will immediately begin their set. They will go back and forth until the total number of target sets is completed.

Five Workouts to Lose Weight Without Traditional Cardio

Burn fat and build a better body without pounding the pavement.

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Nine Eating Rules for Strong, Powerful Muscles

Most guys think they’ve cracked the dietary code for larger, stronger muscles: protein with a side of protein. Well, new research—especially on the connective tissue that holds your muscles together and connects them to bone—suggests it’s not that simple. Not only is all protein not created equal, but not all carbs are evil, liquid egg whites are an unnecessary evil, oysters are amazingly good for you, and one fish held in high, healthy esteem may actually be terrible for you.

Do Carbs Make You Fat?

Isn’t brown rice so much better than white? Not necessarily. Remember, it’s better to receive your fiber from plant foods and not 87 servings of whole grains. Brown rice is like most other cereal grains. The “anti-nutrient” or phytic acid that is problematic for digestion and nutrient absorption is located in the bran of the grain. This is removed in the milling process that essentially changes brown rice to white rice. It is one of the few exceptions where I believe food refining is actually beneficial. When you remove the bran, what you’re left with is an easily digested, “safe starch” food without any toxic compounds.

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6 ways to get stronger than your workout partner and give him self-esteem issues: …

Men's Fitness

I have only been able to read the first issue of my subscription. New issues do not appear on my iPad Air running iOS 8. I have followed all suggestions on their FAQ and still new issues do not appear. That's $10 down the drain.

4 Essential Tips to Build the Perfect Workout Program

Instead, organize your workout program into phases lasting a few weeks each, choose the rep range you want for each phase (ex. 4 - 6), and do that for all your main exercises. Then, in the next phase, choose a different rep range.

Master Your Mid-Back Construction

Bend over at the waist so that your torso is basically parallel to the ground. Make sure there is a slight bend in the knees to take some pressure off the low back. Pick up a pair of light dumbbells and allow them to hang down in front of you. With your arms almost completely straight, raise your arms out to the sides in a path that is perpendicular to your torso. At the peak of the movement your elbows should be at shoulder height, and you should aggressively squeeze your middle back. This is not an exercise where heavy weight should be used, or form will be compromised. This movement can be performed seated, standing, lying face down on an incline bench, and on certain chest flye machines.

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Food Fight: Lager vs. Stout

This isn’t an invitation to chug whatever swill you can get your hands on, though. Go with a cold stout; although both beers have decent amounts of vitamin B12 (which may lower your risk of heart disease) and soluble fiber (which can help lower LDL, or “bad,” cholesterol), stout is the better choice because it has fewer belly-busting calories.

Ask Men's Fitness: At What Age Does a Person's Metabolism Start to Significantly Slow?

Your metabolism—the rate at which you burn calories—slows down much earlier than you might think. When you’re just 25, it starts its inevitable decline—as much as 2–4% each year—according to celebrity trainer and fitness expert Obi Obadike. But that doesn’t mean you’re doomed to grow old and fat. Yes, there are a lot of theories out there—for example, that eating hot peppers, drinking green tea, and skipping meals can speed up your metabolism—so it’s tempting to look for shortcuts.

The 8 Absolute Worst Foods You Can Pump Into Your Body

Everyone loves a “cheat meal” or an overindulgence of food from time to time, after all—we are human. For seasoned athletes , the idea behind a “cheat” is to eat clean for a period of time, execute workouts as usual, and then “reward” the body with something that’s normally forbidden from a healthy diet. This strategy can certainly be effective for overcoming a weight-loss plateau and revving up the metabolism, but not all foods should be given the green light, especially if you’ve set an aggressive New Year’s resolution for yourself. Tim McComsey, a registered dietician specializing in weight-loss programming shares his eight foods to avoid at all costs.

Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

Gluten-Free Muscle Building

You can still eat to get big even if you are intolerant to gluten. Learn about your wheat-free mass-gaining options.

5 Exercise Swaps for Faster Gains

If you’re going to do an exercise, you want it to work for you – not against you. Here, we break down five of the most common exercise choices of the lifting masses and offer you some more beneficial alternatives. If you have been spinning your wheels, watching others grow and get stronger while you get cozy in plateau-ville, give these five exercise replacements a shot.

5 Muscle Building Mistakes (And How to Make Gains) - Born Fitness

In reality there are many (many) other fitness goals, and lots of other reasons to workout and eat healthy foods; but this is what interests—and confuses—most people. While losing the extra pounds can be the most frustrating process, building muscle is harder for most people to understand. After all, if you go to the gym and lift weights consistently you should pack on slabs of new muscle, right? And yet, most gym goers would respond with a resounding, “NO!” Instead, more people are more familiar with training…and then training some more, and never seeing gains that are quite as good as they want.

Think Before You Eat

"People are making these choices very quickly -- in a couple of seconds -- so very small differences, even just a hundred milliseconds, can make an enormous difference in whether or how much health considerations ultimately influences the decision," Caltech researcher Antonio Rangel said in the press release .

Why Am I Hungry All the Time? - Born Fitness

Very interesting, I am going to get the book…..I assume this counts for women as well as men? I have been beating my head against the wall trying to figure out why I am always starving, I mean it is so bad, and while I have been a little overweight for a long time, in the last few months, I’ve not been sleeping well at all and I’ve gained about 12-15 pounds! I hope this is what’s doing it because I think I can fix this! Thank you!

A Unilateral Approach to Muscle Mass

Is one of your arms stronger than the other? I am guessing the answer is yes. We all have strength imbalances from one side to the other. While doing bilateral exercises we can trick ourselves into thinking we are symmetrical; the stronger limb can pick up some of the slack of the weaker one. This is impossible to do with unilateral exercises, if one side is weaker the weight will not go up. With unilateral lifts we can attack our asymmetrical weaknesses.

4 Killer Moves for Bigger Quads

The barbell step-up is a great exercise for overall leg development and especially the quadriceps. To perform this lift, set up a box, bench or stack of plates to a height of 18-24”. Put a loaded Barbell on your back and step up with your right foot. Place the right foot on the bench. Stand up on the bench by extending your hip and knee of your right leg and place left foot on bench. Step down with the left leg by flexing your hip and knee on your right leg. Return to original standing position. Start the next step up with your left leg, switching between right and left between each rep. Do 6-10 reps on each leg (for a total of 12-20 reps) for 3-5 sets.

10 Ways to Look Better Instantly

It's good to make big goals, like aiming for that six pack or one-rep max. But sometimes it's OK to cheat with some quick-fixes. Here are 10 simple and quick  style  tips that can help you look more attractive by tomorrow. 

Does Deer Antler Velvet Work and Build Muscle? - Born Fitness

I’ve been working out for years, also, and can tell you that I never feel sore anymore. Its an adaptation to working out, you are getting stronger and your muscles are tougher from it. Probably nothing to do with deer antler. Take a month off and then hit the weights hard, I guarantee u will feel sore. After years of lifting, soreness is no longer an issue, I can describe the feeling more as a tiredness within the muscle. And I love it when I really fry a muscle, and then later on in the day I’ll do something that causes a cramp in said muscle, and I’ll think to myself damn that was a good workout. Even then, it isn’t a soreness.

Strong and Lean in 2015 Workout Demo: Arms

Ryan Heffernan of FOCUS NYC demos the arms workouts for the Strong and Lean in 2015 program.

Plyos for Powerful Muscle

Plyometric training is associated with many benefits. First popularized in the 1970s by East Germany, it’s based on scientific evidence showing that the stretch-shortening cycle prompts the stretch or “myoactic” reflex of muscle and improves the power of muscular contraction. Plyometrics also primarily rely on fast-twitch muscle fibers, which are the ones most responsible for growth. More muscle means more calories burned at rest, which also means a leaner overall physique. A hard plyo session demands a ton of energy during the workout but the real payoff comes after as muscles work to recover, burning more calories as a result.

Born in the Kitchen: Cinnamon-Vanilla Protein Cake Batter - Born Fitness

Food should be shared. What good is a kitchen full of healthy goodness if everyone can’t enjoy? With that in mind, I’ll be sharing a wide variety of recipes on this site. Some will have a specific purpose (like building muscle or losing fat), some will put a new spin on an old recipe, and others will have no specific intention other than the fact that the food tastes really good.

35 John Hansen - John Hansen's Photos | Facebook

John Hansen's Photos

How to Improve Your Hamstring Stretches with Jim “Smitty” Smith

6 Illegal Exercises at the Squat Rack Station

Power racks, or squat racks, play an important role for strength and power training. But in gyms and training rooms across the country, novice patrons commonly crowd the space doing pointless or even dangerous exercises that interrupt other gym-goers' workouts. We've asked Men's Fitness and Muscle & Fitness advisory board member and owner of Total Performance Sports , C.J., Murphy MFS, C-ISSN, for his list of illegal exercises to do at a power rack station -- whether they're pointless to do or just annoying for others.

12 Phrases That Drive Women Absolutely Crazy

Comments that will make her instantly angry, as explained by brutally honest female comedians.

7 Tips for Finding the Right Gym

Finding the best gym can be compared to forging a new relationship. With a bit of personal reflection, pre-planning and some vetting you’ll be on the path to what stands to be your match made in heaven (at least when it comes to this key element of your fitness journey).

Strongman Inspired Deadlift Routine

Using Wilhelm’s main tenets of Olympic movements and squats, what follows is a deadlift program inspired by this legend. As lifters it is always important to remember and acknowledge the Iron Warriors that came before us. Bruce Wilhelm is one of the all-time great all around strength athletes, and if you are looking to add some pounds to your deadlift consider giving his routine a try.

Is Muscle Strength All in Your Head?

This is good news for us all. Spend five minutes at your desk imagining an arm, leg or ab exercise can actually have a tangible effect. Just don’t rely solely on your brain for getting you in tip-top shape. You'll be disappointed to find that your imagination can't carve a six-pack on its own.

The Biggest Loser Competition Heats Up

With only six contestants left, the competition heats up during week 16 of The Biggest Loser. Watch the exclusive clip featuring our November/December 2014 cover model, Jennifer Widerstrom.

Eight Ways to Step Up Your Fitness Game

Your fitness goals are up to you. It’s your call whether you want to burn fat, build muscle , improve endurance, get better at a sport, or a combination of these. If you’re serious about reaching your fitness goals, you’ll need to do more than just make it to the gym.

Shawn Ray's Photo

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Earn It: Five Rules for Smarter Investing

Imagine strutting into the gym and surveying the scene, from squat rack to towing ergometer to Pilates reformer, with absolutely no idea what equipment to use, how to use it, or what it does for your body - then throwing yourself into a workout without asking for instruction, aid, or advice. As absurd - and dangerous - as that would be, it’s an apt analogy for the way many Americans choose to invest their money. In its annual poll, Gallup lists five investments and asks respondents which they think is best for the long term. According to the most recent survey, real estate was the top pick, at 30 percent, followed by the gold and stocks/mutual funds, tied at 24 percent each. Savings accounts and certificates of deposits (CDs) were the favorite of 14 percent of investors, while six percent chose bonds.

Protein in the Raw: Easy Sushi Recipe

Think of the sushi roll as the perfectly balanced bodybuilder meal containing top-quality protein, complex carbs and vegetables all in one delicious bite. Even if you choose the fattiest varieties of fish - tuna and salmon - it still contains fewer than 200 calories per 4-ounce serving; that’s roughly half of what you’d get from a New York steak. Shrimp and octopus are even lower, at only 100 calories per serving.

Healthy Snack Alternates for Every Craving Type

Even if you've followed a strict fitness and diet program for weeks, everyone gets hit with sudden food cravings. Whether you're a victim of late-night salt urges or post-workout sugar pangs, you don't have to destroy your progress by giving in. We offer you healthier alternatives to some of your favorite guilty snacks. Remember, moderation is key, but when you need to satisfy your hunger, don't start shoveling your face with potato chips and cake—try one of these instead.

The 6 Best Testosterone-Boosting Foods! -

You've heard of superfoods? Nothing's more super for a hard-training lifter than foods that support testosterone production!

Dorian Yates on Twitter

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51 Terry Hollands on Twitter
52 21 Metalcore Workout Songs -
54 We 'Mirin Vol 98: 16 Mini-To-Mighty Transformations -
55 JYPreston on Twitter
56 12 Laws Of Elite Chest Training -
57 Four Ways to Correct Muscle Imbalances
58 Nutrex Outlift at
59 Ben Rivera on Twitter
60 Branch Warren on Twitter
61 Strength Coach Success
62 February 2015 Table of Contents
63 From $100 Bet To 100-Pound Weight-Loss! -
64 Understanding the Macros: Fats (Part 2)
65 Flex Lewis on Twitter