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STRONG Life 109: Zach & Jim Steel Talk Iron Memories & LIVING The STRONG Life • Zach Even-Esh

What a blast I had in this conversation with Jim Steel who is becoming a regular on The STRONG Life Podcast. 12 Lessons from a Never Ending Podcast with Jim Steel & John Welbourn STRONG Life Ep 99 STRONG Life Ep 100 First off, Forgive a few tech hiccups in the beginning as I cut …

The 'Pakistani Hulk' Sets Sights on Becoming a World Star

Arbab Khizer Hayat won't stop until he becomes a weightlifting champion.

The 'Pakistani Hulk' Sets Sights on Becoming a World Star

Arbab Khizer Hayat won't stop until he becomes a weightlifting champion.

My Biggest Mistake in Strongman?

Don't make the same mistakes I did.

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3 Chip-Away Workouts For Muscle, Conditioning, And Grit

However, most people won't do my style of chip-away workout in 4 sets like that; they'll do something else in between. I prefer to leave exercise order up to the lifter, which is another big difference between this model and the Filthy 50-style chipper. I just give you a list. You choose how to attack it. If you like the "program as written" approach, we can do that. If you want to do all the rows first, fine. If you want spread them throughout, superset them with something else, or save them for the end, that's your choice.

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12 Overlooked Foods You Should Be Eating | T Nation

Conventional advice tells us this is achieved with plenty of fruits and vegetables, but animal products are actually the most nutrient dense foods. And not surprisingly, they're also cleverly packed in a highly-absorbable (bio-available) format for humans – unlike their plant-based counterparts that are commonly wrapped up in anti-nutrients which disrupt absorption and can't be properly converted to the essential nutrients we need.

Tip: Crap-a-Kidney Drop Sets for Growth | T Nation

A good rule of thumb is 20% of your work weight for a given set per drop. So if you're using 200 pounds on an exercise for 8 reps, you'd drop the weight by 40 pounds, or 20 pounds per side. This should allow you to perform another 3-4 reps, depending on the exercise, your training age, and your muscle fiber make-up.

8 cardio workouts for the guy who hates cardio workouts

Torch fat, build muscle, and boost endurance with these brutal cardio routines that don't suck.

Tip: Do This Mobility Drill For a Better Squat | T Nation

Above, we see what happens if the ankle doesn't dorsiflex enough during a squat. It causes the heel to peel off the ground. (Imagine tipping the letter "L" to the right.) In this case, the forefoot is the only part able to apply force into the ground. The weight shifts forward, the knees receive excess stress, and posterior musculature is under-stimulated.

Tip: Lift This Way, Build Muscle 3 Times Faster | T Nation

How much does speed alter strength and hypertrophy? Scientists in Sao Paulo, Brazil, say "slow speed" reps can help you build muscle up to 3 times faster than "fast speed" lifting. However, in a surprising twist of accepted lifting principles, they also found that slow speed lifts can progress strength up to five times faster than fast-speed reps.

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Lift Doctor: Optimal Number of Exercises Per Workout

To optimize your results, the reality is that the number of exercises you should perform in the workout will depend upon the intensity and effort you put into each and every repetition.

Tip: Stretch This Muscle and Feel Awesome | T Nation

Chronic sitting keeps you from using your glutes or firing your core muscles. It also means your hip flexors and hamstrings are getting tight. All of this contributes to strain on other areas of the body. One of the muscles getting overworked is the quadratus lumborum (QL), which originates at the hip bone and attaches to the spine. This can leave you chronically tight and chronically sore.

Triple Threat: 4-Week Fitness Plan

Why choose between muscle building, strength, and conditioning when you can have them all! With the expert-designed workouts in this four-week program, you'll become a triple threat.

Tip: Build Glutes With This Deadlift Variation | T Nation

It's odd that this exercise isn't more popular. There's less restriction on weight compared to dumbbells or kettlebells, and it's easier to do than the barbell sumo deadlift, where many struggle to maintain proper form and end up training low back harder than glutes.

Kai Greene on Twitter

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Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

The 30 best abs exercises of all time

Hold a medicine ball with both hands in front of your chest and sit on the floor. Anchor your feet under something sturdy for support, and lie back on the floor a few feet away from a brick or concrete wall. Explosively sit up and throw the ball into the wall and then catch it on the rebound. If you have a partner, you can throw the ball to him/her instead.

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Get Big And Ripped Twice As Fast!

Weighing yourself multiple times weekly will let you know if you're moving in the right direction at the right pace. You're looking for a week-over-week weight loss of about 1-2 percent of your body weight, equivalent to about 4-8 percent a month. If you fall outside that range, start reducing (or increasing) your caloric intake by about 10 percent and monitor again over time. If you lose weight too fast, chances are you're losing valuable muscle tissue as well. (Remember, there might be considerable water loss early in your dieting efforts.)

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30 times James Harrison crushed massive weight with his Instagram workouts

Those lifts and workouts helped Harrison win two Super Bowl titles, an NFL Defensive Player of the Year award, and earn two All-Pro team selections during his career—plus, he pulled off one of the most legendary plays in NFL playoff history when he returned a Kurt Warner interception 100-yards for a touchdown:

Sagittarius Horoscope for Saturday, January 14, 2017

Saturday, January 14, 2017 - Walking on the sunny side of the street requires no extra effort today because the shade seems to magically disappear as you approach it. In fact, it feels like everything is coming up roses even in the middle of winter. Nevertheless, as Grateful Dead lyricist Robert Hunter wrote, "When life looks like easy street, there is danger at your door." Even the most perfect situation can unravel quickly if no one is attending to the details. An ounce of prevention is worth a pound of cure.

Tip: Crap-a-Kidney Drop Sets for Growth | T Nation

A good rule of thumb is 20% of your work weight for a given set per drop. So if you're using 200 pounds on an exercise for 8 reps, you'd drop the weight by 40 pounds, or 20 pounds per side. This should allow you to perform another 3-4 reps, depending on the exercise, your training age, and your muscle fiber make-up.

EVERYTHING You Want to Ask about Squats!

So difficult to answer without seeing the individual lift - obviously different body types, amount of muscle they're holding, training experience etc all come into consideration. I think the best example is compare how Stan Efferding used to squat (super slow eccentric, but explosive from the hole) compared to Andy Askow (literally "falling" into the hole and uses the momentum to quickly reverse - almost gets halfway up on the reversal) seems from my experience that the more muscle you have, the more you can get away with being slower on the eccentric. Saying that, I will still teach the slower, unexplosive lifter to get up out of the hole as fast as they possibly can, even if it doesn't come naturally....seems to always have a positive impact on the speed, and in return strength they can put into the squat. It also seems to be helpful across the board to used the hole as a "spring" (same as an Olympic lifter) meaning that even if your decent is relatively slow and controlled, just before you hit the hole you release and explode up. Hope that makes sense.

Instagram photo by Mr. Olympia LLC • Jan 16, 2017 at 12:23am UTC

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.*

6 Worst Things to Do for Crafting a Killer 6-Pack

Just like you hit the quads or triceps with various movements that work the muscle through various planes of motion, the same needs to be done for your abdominals when serious about your 6-pack! When designing an abs workout for myself, or clients, I feel it is important to begin with a movement that focuses most tension on the lower midsection. These include all type of leg raises with bent or straight legs. Next up should be an “upper” ab movement, preferably using resistance, where the trunk is “curled” toward the knees, such as with various types of crunches. Finally a twisting type exercise is then necessary to develop the external obliques and intercostals.

5 Reasons Your Deadlift Sucks

The deadlift is not a squat. Do not attempt to start in a full squat position. Your hips should be higher, closer to a half squat position, with your shoulder blades over the barbell at the start. If you start too low, the barbell will end up too far in front of your body (not good for your back) and put you in a much weaker position.

10 strange reasons you can't lose the last 10 pounds

If you spend a lot of time on the road for work, there’s a very good chance that’s why you can’t ditch those last stubborn pounds, accord to a Columbia University study. The intellects behind the report say those who travel for work are more likely to make poor food choices than those with a more standard routine. The same report also found that those who travel for work two weeks or more each month have higher BMI and higher rates of obesity. To keep the pounds at bay while on the road, Smith recommends eating fruit- and veggie-centric snacks every 3 to 4 hours and keeping a reusable water bottle by your side to reach your fluid goals. “Vegetable consumption and water intake are two things that majorly impact weight loss,” she explains. For even more stay lean tips don’t miss these 9 Ways to Stay Lean on Business Trips.

10 Hidden Physique Killers

Not every so-called "bodybuilder-friendly" food is all it's cracked up to be - and some seemingly unhealthy eats can actually be good for you.

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7 Curls for Bigger Biceps

You can also perform these with an EZ bar, which are called — that’s right — EZ-bar curls. In either variation, where you grip determines which part of the biceps you work. “It’s an inverse property,” he adds. “Gripping inside works the outside of the biceps, and an outside grip works the inside of the grip. Use an EZ curl bar for definition or to even out your biceps.”

Arnold's Advice to Beginning Bodybuilders

Ah, to be a beginner bodybuilder in 2016. First off, I want to congratulate you on deciding to pick up the iron and change your body. It will change your life, too. Second, I want you to know that there’s never been a better time to start weight training, no matter how old you are. There’s more information than ever on how to train and eat and more ways to become inspired. When I started out in the 1960s, I had nothing but this magazine and its pictures of Reg Park to guide me — and I guess you could say I turned out all right. Imagine what you can do with all of today’s resources at your disposal.

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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.

The Rock Names His 150-Pound Dumbbells After Kevin Hart

We're doing that manly thing again today that involves focus, sweat, intensity, well timed artistic cussing and callouses. Middle finger salute of gratitude to my boy @gunnarfitness for bringing in my 145lb & 150lb dumbbells for me to throw around... also, affectionately known as my Kevin Harts. #HumbleHungry #HardestWorkersInTheRoom

5 key strategies to stick to your New Year's resolutions

Set a realistic goal on how much you think you can be clean versus how much you want to cheat. After 4-8 weeks, if you're not seeing the changes you want, you'll have to skew the ratio toward the cleaner side. Make little changes until you see the results you're looking for and set deadlines to assess if what you're doing is working. For most people, I find little changes stick better than massive changes.

Top 5 Forearm Training Mistakes

The majority of bodybuilders don’t do direct forearm work, whereas many others do four or fewer sets of wrist curls. No segment of the iron game neglects forearms more than the very champions we feature in these pages. And therein lies a problem — you’re not a pro bodybuilder. Phil Heath’s DNA allows him to grow two of the world’s best lower arms by merely gripping bars during upper-body exercises. You’re not so lucky. The assertion that you’ll get enough forearm stimulation by simply training everything else often holds true for Mr. O competitors, but rarely does so for the rest of us.

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Beginners, here are the 10 most important training elements you must master! #Bodybuildingcom

3 Keys To Dialing In Your Macronutrient Ratios

Regardless of what method you choose, you'll see more pronounced mass gains, or more rapid fat loss, if you focus primarily on one main goal at a time. Many pro fitness athletes utilize a "building" phase lasting several weeks or months, followed by a "cutting" phase to achieve a well-developed, yet lean physique. This doesn't have to be extreme or unpleasant in order to work, as long as you stick to these typical macronutrient ranges.

2017 Men's Physique Prep

I am currently 12 weeks out from my first mens physique competition of the season. Last year i competed once, placed 4th. This year i plan on at least 3 competitions. I turned 17 a few weeks ago.

Tip: Embrace the Grind | T Nation

Let's cut the bullshit and get to the brass tacks. For decades, men built slabs of muscle with simple, three day-per-week training programs. They trained their whole bodies in one brief workout session and they grew big and strong. Scoff all you want, but tens of thousands of trainees can't be wrong.

How Your Genes Could Impact Your Fitness and Health Goals

There could be a number of reasons you're having a hard time packing on mass. You could be training or eating ineffectively (or a combination of the two), and then you have to factor in how your genetics balance (or throw off) these external factors. "We can figure out when we look at gene results if you're a guy who’s got a “fast metabolism” or from a genetic standpoint, an inefficient metabolism. There's also a bevy of genetic variations that influence muscle, metabolic efficiency, meal timing, and frequency.

7 Cutting Mistakes Even the Pros Make

Low carb diets seem to be a trend of anyone having to drop bodyfat. I am not going to say low carb diets do not work. There is a time and place for everything. The main question you have to ask yourself is, “are low carb diets optimal?” Low carb diets, if done incorrectly, can lead to muscle loss and even metabolic damage. Carbs are your body’s primary source of fuel. If you cut carbs too drastically, your muscles will flatten out, increasing the risk of losing muscle mass. The more carbohydrates you consume when dieting, the fuller your muscles will stay and the more anabolic you will remain during your diet. Reduce your carbohydrates at a slower rate. Never make a drastic cut to your carbohydrate intake.

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Your 3-step plan to do 20 pullups without stopping

Your 3-step plan to do 20 pullups without stopping

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."

Tip: A Tough New Way to Do Chin-Ups | T Nation

I'm a straightforward guy; I don't like to hide my intentions behind a lot of unnecessary words. People who do that are often trying to sound more intelligent than they are, or trying to hide the fact that they don't know what they're talking about!

8 Evil Accommodating Resistance Exercises | T Nation

The shorter the range of motion in a lift, the less likely it is you'll need to add accommodating resistance. Movements like calf raises, shrugs, and wrist curls don't need it because there's a high degree of tension throughout the movement. The "longer" a movement becomes, the greater the curve is. Without accommodating resistance, there's a lot of "space" in the big movements where tension isn't very high.

The fit guy's guide to human growth hormone

We do know that if you boost too much, you risk acromegaly—the clinical disorder of having too much growth hormone in the body. Acromegaly causes a thickening of the bones in the jaw, forehead, and hands—your hands start to look like lobster claws, your forehead protrudes out like a caveman. This is sometimes seen in the bodybuilding community, and what has given GH a bad rap, Kominiarek points out. “It’s normally taken in large doses alongside anabolic steroids, among other things,” he adds. But that’s after years of overuse, Kominiarek adds. “Taking normal levels—one, two, three units—you’ll only see the positives, and any minimal side effects, like swelling of the ankles, muscles aches, bone aches, can be mitigated by reducing your dosage.”

The workout to build a massive chest and get rid of your man-boobs

If there's one muscle group that defines a fit guy, it's his chest. So instead of filling out your T-shirts with a flabby pair of fat deposits, trim down and bulk up the right way with this two-day workout. It's specially designed to  target your chest muscles  while also keeping your heart pumping hard, helping you burn away the extra blubber to reveal a powerful, rock-solid chest.

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56 Better Bodies (Men's)
57 10 awesome muscle-building dumbbell workouts you can do in 3 moves
58 How to build your 'show-off' muscles
59 How do you load your hamstrings? Hamstrings Training with Ben Pakulski
60 Tip: Build an Ironclad Midsection | T Nation
61 3 Ways to Build Muscle By Doing Cardio | T Nation
62 Hydroxycut Hardcore Next Gen by MuscleTech at - Best Prices on Hydroxycut Hardcore Next Gen!
63 Why I Love 4 AM Chest Workouts with Iron Addicts
64 Instagram photo by @therock • Jan 16, 2017 at 4:43pm UTC
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66 Men's Fitness on Twitter
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68 5 Traits of Successful Lifters
69 Instagram photo by Dave Tate - • Jan 15, 2017 at 8:13pm UTC
70 Instagram photo by Dave Tate - • Jan 15, 2017 at 8:11pm UTC
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75 The Golden Age of Bodybuilding
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78 Tip: A Tough New Way to Do Chin-Ups | T Nation
79 Dana White Offers Mayweather and McGregor $25 Million Each
80 Taylor Lorenz on Twitter
81 SportsCenter on Twitter
82 Filling Out a Tall Frame
83 Top 10 Smoothie Ingredients for Guys
84 Bodybuilder With Cerebral Palsy Crushes It In Gym
85 Limited Weight Plates in Home Gym. Tips?
86 10 ways to get better results in half the time
87 Johnnie Jackson's Legendary Traps
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92 The Results Are In, Which Protein Bars Are Actually Helping You Crush Your Fitness Goals?
93 Sickest Training Facility in Dallas, Texas!