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$250,000 Transformation Challenge Presented By Dymatize Nutrition

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Pumping Iron: Arnold vs. Lou

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Full Posing Routine of Kai Greene In New York Subway | Generation Iron

Kai Greene posing in the subway stations of New York City. It's a perfect testiment to everything Kai Green stands for; bodybuilding is more than just...

Dymatize Transformed: 12 Weeks To Your Best Self

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Top News
1
Sagittarius Horoscope for Sunday, January 17, 2016

Sunday, January 17, 2016 - The biggest problem with riding waves of unrestrained optimism is that you can land in a pile of trouble without even knowing it. You might see glimpses of a more realistic perspective now, but you're not willing to sacrifice your piece of blue sky just yet. While it's true that denial may put a smile on your face for a while, it won't make you very happy in the long run. Facing the truth is your only viable option, even if you must temporarily temper your carefree ways for a worthwhile cause.

2
Get Six-Pack Abs in 6 Simple Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

3
The Best Ab Exercises, According to Science

The resounding ab winner in the muscle-activation studies is, in fact, the standard crunch. “Crunches aren’t this horrible villainized exercise that they’ve become over the years,” Matthews says. “When done correctly, they’re great for eliciting muscle activity in that part of the body.” The key words are “done correctly,” which Matthews describes as a full range of motion, engaging through the abdomen to lift the shoulders up off the ground. “You can have lots of variation in tempo, but if you find yourself lowering rapidly without control, try doing one count up and three counts down.” What doesn’t matter: Where you put your hands. The ACE study looked at both the cross-chest position and hands-behind-head and found no difference in ab muscle activation. However, if you have a tendency to interlace your fingers and yank on your head, cross-chest may be better for you, says Matthews.

4
Shock Your Triceps

A typical exercise selection for a triceps shock would be two behind-the- neck extension movements, a cable pushdown and a “belly builder,” such as lying cambered-bar extensions. A lot of bodybuilders say you should start with the heaviest and most basic exercise, but I’ve found that the order of exercises has nothing to do with triceps development. If you have a hierarchy of exercises, that means some are not as good as the others, so get rid of them. They should all be the best.

5
Training Mistakes Part 1

After the bench or deadlift, pick three to four special exercises for both lifts. For benching, the lifter should do two sets of dumbbell presses in one of four angles, with moderate weight. For example, you could perform dumbbell presses for 50 pounds for easy sets of 15 reps, then triceps extensions, followed by upper back and lats, and finally rear and side delts. For deadlifting, do reverse hypers, inverse curls, rows, and abs.

6
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

7
Survival Plan

Pomegranate may be a new ally in the pursuit of a balanced gut environment. Not only are fresh pomegranate seeds a good way to add fiber to your diet, but early in vitro studies on pomegranate extract have explored how naturally occurring plant compounds in pomegranates called polyphenols may also help to provide an environment for good gut bacteria to thrive. A small preliminary study of 20 healthy individuals who took pomegranate extract suggests, but does not prove, that these poly- phenols may work as prebiotics, which feed the microbes in our gut to promote the right balance of beneficial bacteria.

8
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.

9
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

10
Pomegranate Polyphenols Fight Free Radicals

We all know that antioxidants are important to include in any eating plan, and that the best way to add them to our diet is to get enough of the whole, natural foods found mainly in the produce section. But did you know that one type of these free-radical-neutralizing compounds is called polyphenols? These micronutrients help protect plants—and may help boost your health, too.

11
Dorian Yates' Daily Meal Plan

Some bodybuilders equate sugar with energy and therefore jump to the conclusion that it’s best to load carbs prior to a workout as a kick-starter. That’s exactly the wrong thing to do, because your blood sugar levels will actually drop during the training session, and you’ll fatigue more quickly and lose endurance. To maximize energy and recovery, like I say, I schedule a carb drink immediately after the workout is over. One hour later, I eat another balanced meal of protein (beef, chicken or fish) and carbs (potatoes or rice and a fibrous green vegetable). Lack of careful planning is the main impediment to making progress. Only so many nutrients can be absorbed in one meal; to supply your body with its essential muscle-building elements, your goal should be to eat six or seven small meals.

12
T NATION on Twitter

Our most popular article of the week. Why you're (mostly) wrong about #CrossFit --> https://www.t-nation.com/training/why-youre-mostly-wrong-about-crossfit … pic.twitter.com/HGBOqfj7g3

13
Joe DeFranco's Industrial Strength Show by Joe DeFranco on iTunes

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

14
The Bench Press Controversy

The bench press remains a superior movement, and it may be so for you, but only if you learn these lessons, as I did. First, it’s not an ego exercise, so don’t use it to see how much you can bench; use it to build your pecs. Second, adapt the exercise to your body rather than vice versa — if you feel it more in your chest muscles when you’re on a flat bench, then that’s the position you should use; if you feel it more at a specific angle, use that angle. Third, control the movement so that you feel the pump build in your pecs, right where you want it. - FLEX

15
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

16
T NATION on Twitter

Only advanced lifters can do this hamstring exercise without using their hands. Can you? https://www.t-nation.com/training/tip-do-the-nordic-ham-curl … pic.twitter.com/NgFfIoWRBK

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
T NATION on Twitter

Abs looking a little blurry? Kickstart fat loss with this 28-day plan: https://goo.gl/yNGvZj  (free ebook) pic.twitter.com/DbXK0bcXXB

19
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

20
The Best Ab Exercises, According to Science

The resounding ab winner in the muscle-activation studies is, in fact, the standard crunch. “Crunches aren’t this horrible villainized exercise that they’ve become over the years,” Matthews says. “When done correctly, they’re great for eliciting muscle activity in that part of the body.” The key words are “done correctly,” which Matthews describes as a full range of motion, engaging through the abdomen to lift the shoulders up off the ground. “You can have lots of variation in tempo, but if you find yourself lowering rapidly without control, try doing one count up and three counts down.” What doesn’t matter: Where you put your hands. The ACE study looked at both the cross-chest position and hands-behind-head and found no difference in ab muscle activation. However, if you have a tendency to interlace your fingers and yank on your head, cross-chest may be better for you, says Matthews.

21
Pic-it Collage - Photo Collage Maker and Editor on the App Store

We are unable to find iTunes on your computer. To download the free app Pic-it Collage - Photo Collage Maker and Editor by GSD1 LLC, get iTunes now.

22
T NATION on Twitter

Explosiveness + strength. Put 'em to work with these one-arm exercises: https://www.t-nation.com/training/5-best-one-arm-exercises … pic.twitter.com/ZL9FEd8qpb

23
T NATION on Twitter

Think partials are for sissies? Then you've obviously never done them like this: https://www.t-nation.com/training/tip-do-front-squat-21s … pic.twitter.com/lm08KubKlY

24
T NATION on Twitter

Turns out, you can eat a lot of white potatoes and not get fat. The real story: https://www.t-nation.com/diet-fat-loss/tip-eat-more-white-potatoes … pic.twitter.com/iGIGto9OVb

25
How To Get And Stay Motivated For 2016!

The Golden Circle teaches that your "why" should be at the center of all your actions. Your "why" dictates your decision making, your drive, and ultimately, what sets you apart. We all know that it's important to work out and eat well, and if you're reading this, you know where to go to get the basics on how to do it. But no matter how much information you have, it's not until you create a strong, solid foundation of why you're doing these things that you'll actually stick to them.

26
T NATION on Twitter

Do the vertical plate raise for athletic abs and a healthy back. Here's how: https://www.t-nation.com/training/tip-ditch-the-decline-sit-up … pic.twitter.com/8xAhuEG3rh

27
T NATION on Twitter

Blast your chest with the Blitzkrieg Triple Press. Here's how to do it: https://www.t-nation.com/training/tip-do-the-blitzkrieg-triple-press … pic.twitter.com/BsLolgFCGe

28
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

29
DYGym - Opening Party Marbella - Dorian Yates Gym Marbella

The launch party for Dorian Yates Gym in Marbella

30
Biotest on Twitter

Beyond caffeine. Spike is now available in blue raz flavor: https://biotest.t-nation.com/products/spike-energy-drink-blue-raz … pic.twitter.com/rscU9L3rt5

31
Mike Titan O'Hearn on Twitter

I create, I take risks & I live my passion. You'll see life is more exciting when you do the same. #Motivation pic.twitter.com/kcOBgONjQI

32 Layne Norton, PhD on Periscope: "Sorry about that..."

33
The Fit 5: Eating for Abs

"Just as  lower abdominal  fat is often caused by cortisol, ‘love handles’ (technically referred to as your suprailiac) can be a sign that you're resistant to the hormone insulin. Insulin is produced by the pancreas (didn’t you always wonder what your pancreas was there for) and is responsible for shuttling glucose (sugar) from your blood cells into your muscle and other cells. When your muscle cells are 'full,' the insulin needs to take the sugar out of your blood (where it'll become toxic if it increases past a certain level) and place it somewhere. That somewhere is most often in a fat cell and that fat cell very often resides in your love handles and abdomen. Try reducing the amount of sugary and processed carbs in your diet and see if your love handles fade away."

34
@iconmeals on Instagram: “It's.... Friday... Just another day at the ICON kitchen... So WHY NOT celebrate... the right way - with an ICE CREAM sandwich, of course!…”

35 Monday Motivation: Start Your Week Motivated

Is it “Motivation Monday?” There is a one in seven chance it is, but success will not be achieved by being motivated for one out of seven days.  We need to create a winning mindset, plan our strategy, follow through by completing one task at a time, and keep doing that.  You can be inspired by all those fit bodies you see throughout social media.

36
Gal Ferreira Yates on Instagram: “#Repost @andrecoulson with @repostapp. ・・・ Please read. . Have a great week! . Shout out to @thedorianyates . He changed bodybuilding now…”

37
FastFoodie 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
Natural Bodybuilder VS Joe Defranco's 100 Rep Bench Press Challenge!

I take on a challenge put out there by one of the coaches I look up to most, Joe Defranco. 100 rep bench press challenge for time! 60% of my body weight of 164lbs on the bar for 100 reps! -------------------------- Show some love by subscribing, sharing, and hitting that like button! Please comment below any questions, or ideas for future videos, thanks! --------------------------- BUSINESS ONLY EMAIL: leroyrollins1994@gmail.com -------------------------- TO SUBSCRIBE CLICK HERE: https://www.youtube.com/channel/UCfm7... -------------------------- FOLLOW ME ON: Instagram @leroy_rollins_fitness Facebook: https://www.facebook.com/Leroy-Rollin... Twitter @Leroy_Rollins --------------------------

39
Luke on Twitter

@PHILHEATH if u could compete against any bodybuilder past or present. What would be ur top 5 lineup be?

40
Fighter Diet News

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

41
Gal 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

42
Fat Loss By Mind Power (advanced)

Seriously if you don’t train your mind to control your body you will never achieve that kind of body you so want! This book is perfect for learning exactly why you get cravings and how to discipline your mind so that it will take charge of your body and not let your body take charge of your mind!

43
Zach Even - Esh on Instagram: “First #UndergroundStrengthCoach & Sports Performance Cert of 2016 is OPEN! ==> http://UndergroundStrength.org / #UndergroundStrengthGym…”

44
Can You Bench Alone Using a Bench Shirt? - elitefts.com

Can You Bench Alone Using a Bench Shirt? - elitefts.com

45
Build a Set of Monstrous Quads with our "Quad Thrust" Routine

Start with a moderate weight that you can handle for at least 15 reps. Varying your foot position will allow you to hit your quads from a variety of angles. Keep your back against the pad during the full movement; don't risk injury to your lower back by rolling your tailbone under as you lower the weight. Lower the weight slowly, then push through your heels on the upward portion of the movement. The pace should be slow and controlled on the way down and explosive on the way up. Consider pyramiding up in weight for each set, but make sure to get at least 10 reps.

46
The 10 Greatest Bodybuilding Career Turnarounds of All Time

Here we salute the turtles. Some on our list stumbled badly in their debuts but quickly recovered. Others languished in mediocrity for years. Those ranked highest both stumbled and languished but eventually contended for Sandows. Let these 10 turnaround tales stand as proof that it’s not about how you start, it’s about where you finish.

47
Health Nuts

Athletes and bodybuilders are increasingly relying on plant protein for well-rounded nutrition. There are many protein supps available that are derived from plant sources, and while it’s a good idea to include these, you still need whole-food plants to boost protein and healthy-fat intake. In fact, several recent studies support the health benefits of consuming pistachios and other nuts. Here’s a rundown on what the science says.

48
Extreme Eats

One of the biggest mistakes a bodybuilder who wants massive muscles can make is to ignore this fact in favor of narrowly focusing on protein quality at the neglect of what I call “meal cadence.” This term refers to the rhythmic frequency of meals throughout the day needed to build muscle. Poor meal cadence means having long stretches of little or no food intake and then trying to make up for it by shoving down extra food. As I always say, you should eat because it is feeding time, not because you are starving. If you’re starving, you’ll stuff. Proper eating for big muscle building requires that the metabolism is calm, relaxed, and taken care of. This is achieved by dividing meals into many smaller portions separated by no more than a couple of hours, as opposed to one or two large meals separated by more than three hours. To be more precise, having four to as many as 10 small meals each day is far more effective for building lean muscle than taking in the same exact calories and food content but divided over only one to three meals each day.

49
Crowdfire - Grow, publish and analyze on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

50
Add One Inch to Your Arms in One Month

The key to serious size is to take that mythical, only-in-the-gym pump and turn it into permanent muscle. Sure, you can do some fast back-to-back exercises and push your pump through the roof—causing your clothing to fit tight—but just a few short hours later, that pump is gone, and you don’t have the muscle to show for it. The answer to this dilemma is to combine pump-type training with permanent size- and strength-building exercises, then allow for maximal recovery before beating your muscles into submission in the next workout.

51 7 Must-Do Moves for A Strong, Chiseled Chest
52 Jay Cutler: Crank Up the Volume
53 6 Protein Tricks to Cure Your Gas
54 Still Hungry: John Cena Has Yet to Peak
55 8 Things That Gross Women Out In Bed
56 IFBB Physique Pro Abs and Arms Workout
57 The Armed and Dangerous Workout Program
58 A Forgotten Gem
59 Muhammad Ali on Twitter
60 The 8 Best Ways to Improve Your Squat
61 8 Ways to Avoid a Winter Workout Rut
62 8 Ways to Avoid the Most Common Workout Injuries
63 kingcorona on Twitter
64 Maximize Your Mass
65 Mags Govender on Twitter
66 The Right Way to Perform Dumbbell Concentration Curls
67 6 Worst Things You Can Do to Get a Bigger Chest
68 10 Pec-Inflating Tips For a Dominant Chest Day
69 Low Carb Myths
70 Spicy Slow Cooker Chili
71 The Four-Move Workout for Your Lower Abs
72 Shoulder Greater Loads With the Snatch Press
73 Felice Herrig Rocks Her Physique Outside the Octagon
74 Legendary Backs: Joel Stubbs
75 A New Approach To Fat Loss Nutrition
76 Add an Inch to Your Arms Fast With These 3 Training Tips
77 Laziness or SAD: 6 Ways to Tell the Difference
78 Bodyweight Workouts For Fat Loss: Do They Work?
79 Ultra Sound: The Latest Portable Speakers and Headphones
80 Joint Pain, From the Gut
81 The Elimination Workouts: Routines That Reconstruct Your Body
82 9 Tips For Cooking Healthy In College
83 Quick Fix: Incline Dumbbell Press
84 Dietary Disasters
85 Training Heavy with Chronic Pain
86 The Deadliest Diet Mistakes, Ranked
87 SHR # 1794 :: The Linkage Between PCOS & Blood Sugar Management And The Effects Of The Paleo Diet ::
88 How to Add 10 lbs to Your Bench in 10 Seconds
89 Understanding The Science Of Why People Troll On The Internet
90 Tri Again for Bigger Arms
91 The Holiday Gut Checks: The Feel-Better-After-a-Workout Workout