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Gregg Plitt & Pauline Nordin Discuss Training & Nutritional Secrets

Male fitness model Gregg Plitt and trainer extraordinaire Pauline Nordin from Fighter Diet take a candid and honest look at some training and nutritional sec...

Titan Angry!!! Titan Smash!!!

A set I designed and built for a new TV show

Bench Press

http://www.t-nation.com/strength-training-topics/bench-press

Floor Barbell Press

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Top News
1
Kai L. Greene 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

2
Sagittarius Horoscope for Sunday, January 18, 2015

Monday, January 19, 2015 - You might be hesitant to place too many expectations on current events, yet you're still feeling quite optimistic about your future prospects. There's nothing wrong with wanting more from life as long as you can avoid obsessing over the idea of success. Your adaptability makes the difference between frustration and happiness. Activate your imagination and dream big; just give reality enough wiggle room to unfold with a few surprises.

3
T NATION 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

4
6 Ways to Get Lean in a Hurry

Wondering what to do to terminate those last few stubborn pockets of fat on your quest to get shredded? Lose fat and get the physique you want with our top fat-burning, muscle-chiseling tips.

5
T NATION on Twitter

You've seen their photos. Now it's time you heard the truth about how and why they do it: http://www.t-nation.com/powerful-words/oil-bags-rise-of-the-idiots … pic.twitter.com/LOX9vuWlBN

6
10 Ways To Gain Muscle

The must-do principles for anyone looking to bulk.

7
The 5 Best Supplements for Men

There are literally thousands of pills you could be taking at any one time. Here are the five most important ones.

8
10 Things You Got Wrong About Working Out

We reveal the truth behind some of the oldest misconceptions in fitness.

9
High Intensity Training Gets Intense Results

Challenge your muscles & metabolism with this high intensity training workout.

10
10 Exercises That Suck

There's a simple rule of thumb for deciding whether to include an exercise in your workout: If it makes you look like a jackass, don't do it. Walk into any gym today (aside from the one I train people at, of course) and you're likely to see guys trying to isolate their "medial deltoids" with machines that look like something out of a medieval torture chamber, or struggling to balance on a ball like some kind of circus bear. Most of these people aren't getting bigger or stronger, and a lot of them are getting hurt. There's nothing wrong with varying your workout and performing a move that hits the muscles a little differently, but exercises that force you to work with extremely light weights, use over-complicated equipment that puts you at risk for injury, or make you feel like an idiot just aren't worth doing. That's why we've compiled this list of 10 exercises that absolutely suck, accompanied by better alternatives that promote a safer, more effective workout.

11
6 Reasons You Should Be Using Whey Protein

Are you doing everything right in the gym and in the kitchen, but still not quite reaping the rewards you desire? There’s nothing wrong with that feeling. After all, for many, the whole point in going to the gym is to continually create a better version of themselves. One often-overlooked way to gain greater results from your efforts and possibly increase your quality of life is through the simple addition of one item to your routine: whey protein. There are numerous potential health benefits from consuming whey protein and we’ve narrowed it down to the top six.

12
10 Ways to Avoid Looking Like a Newbie

But no one wants to keep looking like a newbie. The truth is you could be making mistakes that not only slow your gains, but also leave you looking like a kid on his first day in high school. Never fear: keep reading for the ten best ways to avoid looking like a newbie and improving your gym experience.

13
The Injury-Prevention Training Guide

There are two classes of injuries: traumatic and cumulative. Traumatic injuries are those accidents that happen in sport or daily life, such as rolling your ankle on a trail run or crashing your bike on the morning commute. Cumulative injuries relate to tissue damage that occurs over time as a result of repetitive strain. These types of injuries creep up and may be a function of poor posture, faulty movement patterns, or improper training.

14
Russell Wilson's Football Workout

The strength days include heavier lifts to build greater muscle power, as well as corrective exercises to prevent injury. For example, the dumbbell I-Y-T, band pull-apart, and scap pushup all focus on the upper back. The stronger the muscles around Wilson’s shoulder blades are, the better he can wind up for a deep pass, and the healthier his shoulders will be after hours of throws and brutal collisions.

15
4 Bodyweight Finishers

Since muscle failure is one of the keys to muscle growth , most lifters like to finish their workout with a few exercises that allow for higher reps. This technique can increase blood flow to target muscles, break down additional fibers and instigate protein synthesis. But after a while, the selections tend to grow stale: flyes on chest day, straight-arm pulldowns on back day, leg extensions for quads. Yawn. Why not spice up your playlist with some challenging bodyweight moves ? These exercises test your mettle and provide greater functional finish than you can find at the cable station.

16
Rookie Mistakes: The Pullup

Mistake 4: You’re staying straight as an arrow Many cues out there claim that the body should be held completely straight from head to toe in order to perform a good pullup. This sets an honest-minded trainee on the wrong path. We know pullups are intended to be a back developer, and we’ve learned that hitting the back requires the shoulders to be retracted and set to engage the posterior muscles. Try pulling your shoulders back without mildly arching your back. It’s not possible. To hit your back properly during pullups, think of raising the rib cage toward the bar. Arch the back, and set the shoulders . You’ll feel the difference.

17
T NATION 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

18
Back to Basics: Creating a Healthy Diet Plan

Diets are often overly complicated and make it unrealistic for most people to follow them. Seeing results from a diet is extremely easy but sticking with one and keeping all the results is a different story. Stick with these realistic basics and you can expect: a healthy metabolism, more energy, more muscle, less fat, increased testosterone and, more importantly, a different mentality when it comes to eating.

19
15 Worst Muscle & Fitness Covers of All Time

Not every issue can be a home run and in 75 years we were bound to have some atrocious, cheesy and lousy covers.

20
6 Surprisingly Healthy Beers

While many wouldn’t equate beer with a healthy diet, it’s been said that a few brews per serving/outing isn’t the worst thing for you—as long as they’re light beers, and hence, low in calories and carbs. The problem, of course, is that most “light” beers tend to be “light” in flavor and therefore your enjoyment. Which begs the question; what’s the point of drinking two beers if they taste like watered-down crap? So here’s a list of beers—sans the “light label”—that are either surprisingly low in cals and carbs, or provide a nutritional/health kick that few know about. As always fellas, drink in moderation.

21
Eight Ways to Drink Like an Athlete

Face it, gents: Despite all of your  healthy choices , the threat of the beer gut isn’t enough to stand between you and a booze-soaked social calendar. You know you’re going to do it anyway so you might as well approach the bar just like you approach the  bench : as a health-conscious athlete. The good news is, it’s not all hangovers and empty caloric intake; there’s plenty of science behind the health benefits of alcohol. A  study  published in the  American Journal of Epidemiology  linked moderate drinkers to healthier weights than those who binge or abstain from alcohol all together. And the perks of imbibing don’t stop there. Stay fit and even gain some fringe benefits with these healthy drinking habits.

22
Training the Mind-Muscle Connection

Knowing what we know about the nervous system, a stubborn muscles isn’t one that “just won’t grow.” It’s a muscle that isn’t growing because it lacks neurological innervation. As a result, it doesn’t really get stimulated. As a caveat, I know that there is a counter argument that the stubborn muscle has never been “damaged” enough or trained hard enough. While I understand this reaction, in practice, I’ve seen this approach be fruitless far too often. One need only observe the endless amount of marathon arm workouts, calf workouts and shoulder workouts that are performed in gyms worldwide in pursuit of increased size yet yield no growth.

23
The Flying Solo Workout

The solo trainee’s best approach is to do single-arm negatives on a Smith machine. Find a weight you can bench-press on a Smith machine with one arm, then add 20%-30% more weight to use for negatives. Unrack the bar and slowly lower it using just your right arm. Try to make this negative rep last about five seconds. When the bar reaches your chest, use both arms to press it back to the start. On the next rep, use your left arm for the negative. You can use this technique on the Smith with overhead presses for delts, rows for lats, close-grip bench presses for triceps and drag curls for biceps; you can also use it on the leg press machine for legs.

24
6 Moves for Sick Lats

The following 6 exercises, when performed with regularly (and correctly), will attack your entire group of pull muscles (including your biceps). Whether you can only do one or a few, if you continue to execute these movements with precision, you will find that a dozen pull-ups (or more) are well within your reach.

25
T NATION 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

26
3 Keys to Competitive Success

3. Give your full effort each day. This kind of goes without saying, but be sure to give a full effort on every rep and every set. This optimally prepares you physically for the upcoming competition, but it also serves as a powerful mental tool come meet time. This not only applies to the actual weight room, but also to rest and recovery modalities. The biggest killer of athletic success is self-doubt. Wondering if you worked out as hard as you could have can be the nail in your competitive coffin. The athletes who know they have given full effort every workout can enter the competitive arena with supreme confidence.

27
Bodybuilding.com on Twitter

We honor & remember @GregPlitt for his dedication to our industry & helping to better the lives of so many. #RIP pic.twitter.com/N3uFEYMPeN

28
Ask Men's Fitness: How Can I Project More Sex Appeal?

and direct are sexy. My guess is you’re doing two things wrong: You’re not being direct, and you let yourself get walked on. To their credit, assholes are direct with their intensions. They’re not sweet and attentive and waiting for her to do something. So make a move. This does not mean get drunk and try to sleep with her. What I mean is be bold: Ask her out, go for that kiss at the end of a good date, and don’t be afraid to tell her you’re interested.

29
Interview With Fitness Expert and Creator of the Fighter Diet Empire PAULINE NORDIN - Bodybuilding and Fitness Podcast #322 - SkipLaCour.com

At the height of his bodybuilding career, he was the most recognized and accomplished drug-free bodybuilder in the world. His articles have been published in over 20 countries and translated into many different languages. He owns and operates Skip La Cour’s Mass Machine Nutrition, his high-quality sports nutrition and health supplement company. Through this website, Skip La Cour outlines the most effective and most efficient bodybuilding, training, fitness and motivational strategies for men striving to build muscle and lose body fat in the shortest period of time.

30 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1169/Seven_Ways_To_Make_Fat_Loss_Easier.aspx

For instance, a 3-month study by Soenen that didn’t include exercise found that a small increase in protein intake from 0.9 g/kg to 1.2 g/kg produced a loss of 0.6 kg or 1.1 percent body fat and an increase in lean muscle mass of 0.9 kg. The results were statistically significant compared to a control group.

31
Could a Little 'A' Prevent the Big 'C'?

Aspirin is a fairly habitual drug in our lives. We pop one or more for headaches, hangovers, and everyday aches and pains. Of course, this excludes those who favor a drug- and antibiotic-free lifestyle and rely on the body’s natural defenses to push past pain. Well, now two new studies cater to both you aspirin abusers and abstainers.

32
7 Early-Morning Stretches to Build a Better Body

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

33
6 Surprising Things That Can Cause Killer Hangovers

And while New Year's eve might be one massive celebration, the way you feel the next morning can be anything but. Yes, we’re talking about the dreaded hangover—the headache, the nausea, the “I can’t get out of bed today” feeling. “Hangovers are caused by consuming more alcohol than your body can handle,” says Jim Schaefer, Ph. D., a professor of anthropology at Union College who studies alcohol metabolism. “And unfortunately, especially during this time of year, not everyone is willing to stick to their limit."

34
Dorian Yates on Twitter

“ @Dorian_Yates : You can build a physique in less than 1 hour 4 x per week. Bodybuilding is not an endurance sport... pic.twitter.com/5a0493tM5B ”

35
11 Ways to Fix Shoulder Pain

To fix your cranky shoulders, you need to find good replacement exercises, improve your posture, and move better. Here are eleven great tips (in no order of importance) that will get you feeling great again.

36
Universal Nutrition Animal Whey at Bodybuilding.com

An impressive Supplement Facts box wouldn't be enough, however, it would have to live up to hype in the field—on the weight room floors of the most hardcore gyms in the world... In the shaker cups and blenders of the most committed lifters out there. It would have to mix with ease and taste great, making drinking multiple shakes per day a pleasure, not a painful chore. Because let's face it, if your protein powder tastes like shit, it is less likely you will drink it as much as needed to hit your daily macronutrient goals. Unacceptable. To be worthy of the Animal aegis, it would have to taste as good as it worked. And once again, in this regard, Animal WHEY is a triumph.

37
Kai L. Greene 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

38
EliteFTS: elitefts� Sports Performance Training Summit

NSCA CEUs .8 CSCCa CEUs 3.5 Elitefts� Sports Performance Training Summit Saturday, February 28, 2015 Quest Conference Center 8405 Pulsar Place Columbus, Ohio 43240 ELITEFTS SPORTS PERFORMANCE TRAINING SUMMIT Elitefts has been the leader in sports performance since the very beginning. The primary purpose has been, and always will be, to provide coaches with information, a platform, and a brotherhood of coaches dedicated to improve the performance of their athletes regardless of popular opinion of what sells. Elitefts� has always been a beacon in a sea of deluded and opinionated banter between the uneducated and the inexperienced. The ability to bring together five of the most respected and successful coaches in our industry is largely due to the reputation of elitefts that Dave Tate has passionately been building since 1998. Elitefts has been the virtual hub of knowledge for strength and conditioning coaches. Its origins based on the adaptations of the WSBB methods for coaches has developed into an ambiguous philosophy based on the two best weapons any practitioner of physical preparation can have: Educational background (formal or informal) to ask why.

39
Simple Steps to Power Up Your Energy Reserves

Forget temporary energy solutions like drinks and bars. Get all-day energy with these helpful tips.

40
Gal Ferreira Yates on Twitter

“ @GalYates : Interview with magazine 'MUSCLE SHOW' coming very soon, stay tuned! Thank you Car Mad for the photo. pic.twitter.com/duMD2wKta6 ”

41
15-Minute Buffalo Chicken Pizza Recipe

You like buffalo wings. You like pizza. Unfortunately, so do your fat cells. But we’ve got a few tricks for melding these two classic “guy foods” that will keep you lean and get you in and out of the kitchen fast. This buffalo wing pizza is high in protein, has moderate fat, and packs 10 grams of fiber.

42
7 Foods You Should Eat Raw Rather Than Cooked

This means if you eat cooked food, you’re more likely to gain weight, while people who eat raw food are more inclined to lose weight. Why? Highly processed food is more digestible; it’s softer and requires less energy from our bodies to break it down. (Keep in mind that digestibility changes and varies.) Starch becomes more resistant to digestion when it cools after being cooked so the enzymes can’t break down as easily. Stale food, like day-old cooked spaghetti, will provide you with fewer calories than a plate of spaghetti eaten straight from the stove; both technically have the same amount of calories, but very different outcomes. 

43
Dorian 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

44
T NATION on Twitter

The absolute best exercises for fat loss, maximum power, overall strength, and more: http://ow.ly/HuO8D  pic.twitter.com/6bJXVAbFpA

45
Fighter Diet on Twitter

#RIPGregPlitt you were the only one I wanted on my Fighter Diet cover... Inspired so many.... Will never be forgotten pic.twitter.com/TBjZdTtp9W

46
Men's Fitness on Twitter

We are deeply saddened by the news of Gregg Plitt's passing. Our thoughts & prayers are with his family and friends. pic.twitter.com/o0IkThv8KH

47
The Carbiest Foods in the Grocery Store

Carbs: can’t live with ‘em, can’t live without ‘em. The rogues of the nutrition label, carbs can be your best friend or your worst enemy. Either way, they’re a necessary part of a healthy diet . To make it easy for you, we’ve broken down the carb counts of 10 high-carb foods by brand so you can hit the supermarket shelves a little savvier. 

48
FLEX on Twitter

Meet Big Ramy at the Toronto Pro Super Show June 6th-7th 2015! pic.twitter.com/Kz2XjxmxQw

49
Cutandjacked.com 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

50
Laurence Shahlaei 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

51 Bodybuilding.com on Twitter