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Sagittarius Horoscope for Monday, January 19, 2015

Tuesday, January 20, 2015 - You may be busier than ever today because your life is packed with a variety of things to do and people to see -- setting an exciting tone for the next few weeks. The electric Aquarius New Moon energizes your 3rd House of Immediate Environment, distracting you with one amazing idea after another. However, this is your chance to be strategic in your planning and complete as many unfinished projects as you can now. Free up as much time as possible so you're able to jump into the next wave of opportunities with a clear conscience.

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Muscle in Minutes: Shoulders

Building well-capped shoulders , some would say, takes years and years of heavy pressing and experimentation. Those folks aren’t entirely wrong but it’s not exactly what you want to hear if you’re already behind the curve in this department. By training your delts with a simple, exercise-minimal routine, twice per week, you can start to make up ground on the lifetime pressers pretty quickly. Delts are fast to respond to proper overload and they can handle a reasonable amount of volume. So even if you can’t overhead press 250 pounds for 3-4 reps, you can still reap some appreciable gains from a more conservative press-first approach.

Switch Your Grip for Bigger Biceps

Regular Grip : For most bodybuilders, this refers to a shoulder-width grip. In this position, the arms are fairly vertical and the biomechanics for the curl are optimal. This grip allows a fairly even contribution from both biceps heads and the brachialis to curl the weight.

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This exercise will shrink and tighten the waist by training the transverse abdominis: …

12 Healthy Foods and Drinks That Can Make You Fat

While they’re packed with antioxidants, protein, and healthy fat, these nutrition powerhouses can pile on serious calories if you’re not careful.

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Ultimate Recovery Guide: 6 Keys to Recovery

You cannot, as many people think, “catch up on” sleep. The body doesn’t work that way. You need to get at least eight hours of sleep every night - 10 if you can. Consider it part of your workout, and schedule it just as you would a training session.

The Steps to a Successful New Routine

Whether you are looking to customize your workouts or taking on the 21 Day Shred, having the knowledge to design your own training program can really be empowering and make you feel like you know your way around the gym. All it takes is a little bit of thought and a willingness to follow some guidelines. The #21DayShred: Your ultimate blueprint to building a rock solid, shredded body>>> Set a Goal First thing’s first. You have to figure out what your goal is. And just in case you forgot why you started training in the first place, it’s probably to accomplish one of three things—getting stronger, getting bigger or getting leaner. Are all these goals independent of each other? No. But it’s a good idea to put the majority of your efforts into one at a time. The Shred will be all about rapid-fat loss, so get yourself mentally prepared for hyperfocused workouts. Sets and Reps Once you’ve decided what training effect you are after, it’s time to lay out a rep and set scheme. If getting as strong as possible is your thing, you want to keep the reps lower and add more sets.


A series of studies on both trained and untrained individuals show that BCAAs are worth the time and money to reduce (not prevent) DOMS in response to both resistance and endurance exercise. For example, taking 100 mg/kg of BCAAs reduced muscle soreness at 48 hours and allowed for faster recuperation of strength in untrained women (that BCAAs were effective in an untrained population is noteworthy because DOMS tend to be more severe in untrained muscles).

3 Training Tips for Tall Guys

Poor ankle mobility will be the enemy when it comes to squatting, and you’ll always be limited in how low you can go. Tall guys with long legs need the knees to track forward past the toes (no, it’s not a bad thing) in order to maintain proper geometrical balance when squatting a barbell. Not paying attention to this will take plenty of load off the leg muscles and replace it with compensatory low back stress due to the altered form. To stretch your ankles, do moves like step-ups, calf raises or a  rocking ankle mobilization.

4 Tricks to Improve Your Deadlift

Analyze your form and figure out where in the lift you are weak or limited. Is it a struggle to pull the weight off the floor? Or do you have a hard time locking the weight out? Regardless, drill your weakness until it becomes a strong suit. If you have trouble pulling the weight from the floor, try doing some deficit deadlifts. Deficit deadlifts improve the range of motion, which will help you get stronger out of the bottom. If you have trouble locking the weight out, do some rack deadlifts. Rack deadlifts can be done at any angle you choose. If you get stuck around knee height, set the pins at around your knees, load a barbell up and pull. Rack deadlifts will allow you to overload the top portion of the lift.

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4 Secrets for More Strength

There are plenty of ways you can help your body along in the  quest for more strength . Some adjustments are subtle and require little more than a change in hand position. Other changes could mean a full-program overhaul if you've been misled by an ill-informed trainer. Use these four tips to weed out any roadblocks that are standing between you and  lifting more weight .

6 Bench Press Variations for More Mass

Tips: One close-grip burn-out workout for your triceps is to complete five full-range-of-motion, close-grip bench presses. Then, without racking the bar, have a partner immediately place one board on your chest. Perform five reps. Then, again without racking, have a partner place two boards on your chest and complete five reps. Then, without racking, have a partner place three boards on your chest and complete five reps. Do this again with four boards. By the end, you’ve done 25 repetitions. As you fatigue, leverage improves, providing a killer triceps workout. Close-grip bench presses and board presses can also be done with bands and chains.

How to Lose 15 Pounds in 5 Days

To achieve rapid weight loss, you’ll have to alter your diet. Fat loss has always been about calories in versus calories out. For ultimate fat loss in five days, planning ahead is best. Slowly start dropping carbs from your diet a few weeks prior to your five-day “cut” until you’re eating less than 50 grams a day. Then, the real weight loss will happen during those days where you’re at less than 50 grams of carbs.

6 Keys to Warming Up Properly

A proper, progressive warm-up is essential to both preventing injury and enabling you to get the most out of your time spent training. This is particularly important when beginning a new training program or coming back after a long layoff. Unfortunately, in the rush to dive into sets and reps, warming up is a phase of training that is very often overlooked.

The 30 Best Shoulder Exercises of All Time

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it's not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.

9 Things Any Ripped Guy Can Teach You

When it comes to getting cut up and chiseled, there's a few rules of thumb that any guy who's earned a six pack can tell you. At the end of day, it's less about secret cheats and exotic routines and more to do with the internal strength to stick to the self-evident truths of fitness. Here are 10 ways the ripped stay that way.

21 Reasons Why The Rock Would Be The Best (And Worst) Wingman Ever 21 Reasons Why The Rock Would Be The Best (And Worst) Wingman Ever The Rock knows how to treat a woman right.That's been evidenced by numerous encounters with Trish Stratus, like this, and moments with Lilian Garcia, like this.With such a vast understanding of the female mind and heart, of course, he's the guy you'd...

The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

Fighter Diet News

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

4 Moves to Build Abs of Steel

Obtaining a flat stomach or a set of 6-pack of abs takes a lot of work and discipline. You need to eat quality foods in the proper portions and workout hard at least three days a week to get in shape. But there is some so called "mental" benefits from training your abdominals. Feeling your midsection work hard for some reason gives us the feeling that we are making some progress to reduce our waistline. As a trainer, I know that just because I am hammering away at various abs exercises does not mean that I will magically get a nice six-pack .

6 Ways To Kick-Start Metabolism

Anyone who treats exercise seriously wants to own a fast metabolism. Of course, anyone who treats exercise seriously also wants to own effortless six-pack abs and a 500-pound squat. However, there's a saying about wishing in one hand and unloading excrement in the other and seeing which gets filled quicker. In other words, if your genetics didn’t bestow upon you the world's fastest resting metabolic rate, you're going to need to put your wheels in motion and start paying attention to the details in order to give your metabolism a boost .

Inspiration Station: 77-Year-Old Granny Getting it Done

Not only does this self-taught lifter excel at her sport, she also helps and counsels other gym goers, with one calling her "Miss Motivator." And get this, Murphy's personal record was completely unplanned! She turned up to tape her segment on The Rachel Ray Show and the plates they had totaled 225 pounds. The pressure of appearing on TV and the fact that she was trying to attempt a weight she had never lifted before seemed to have no impact on the little lady, as she nailed it. Check out the report for the full story. More power to you, Willie Murphy!

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8 Tips For A Big Number Bench Press

There are two main school’s of thought when it comes to foot position during benching. Some people like to keep their feet flat on the floor as they feel like they can deliver more leg drive that way. I, however, recommend taking a tip from power lifters by pulling your feet back (towards your hips) and only keeping the balls of your feet on the floor. You can still get leg drive from this position and it puts your back in a nice arch. Just make sure you keep your butt, shoulders and head on the bench at all times and don’t lift the balls of your feet off the floor.

12 Best Tools to Recover From Any Workout

After we lift weights or do an endurance workout, our bodies need to repair torn muscle tissue. Our bodies also need to recover strength levels, eliminate inflammation and reduce the effects of delayed onset muscle soreness. Ice, heat, compression, electrical stimulation and foam rolling have been shown to be beneficial for improving markers of muscle damage, so we created a list of things that incorporate one or more of these elements. Choose your recovery mode with these 12 unique tools for returning to action fast.

Form Check for Five Basic Lifts

We asked Tommy Caldwell, a certified personal trainer and owner of Hybrid Fitness Centre for his "self-talk" cues for some of the most basic exercises.

How to Lose Your Gut in 10 Days

A headline like that screams, “bullshit”, but truth be told, it’s actually quite possible to do some serious damage. The key to success will be in the details, and you’ll need to follow them meticulously. But don’t stress, this is a short-lived emergency shred, not a long-term lifestyle plan. Party, vacation, we’ve got you covered.

4 Olympic Moves to Reshape Your Routine

It's easy to add some gold-medal-certified workouts to your routine -- fitness buffs have been doing it for a while.  CrossFit has taken many of these moves and made them their own, but most of those lifts originated from Olympic lifting techniques. These lifts are a great way to build muscle and strength as they involve compound movements. And for all those that hate stepping onto the treadmill, this kind of workout is also a great form of cardio.

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Work Out Anywhere: Fire Up Your Physique

Fitness Coach Andy McDermott brings us a new video series that will give you powerful and efficient ideas for those days when you need to "Work Out Anywhere."  In this first episode, Andy gives us an often over-looked but crucial aspect to changing your body by demonstrating some good habits for the beginning of your workout .

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On set of #BALLERS and heard a scream "Oh shit it's The Rock!" #AfterSchoolSmiles #NoMoreCussing #AndStudyHardDammit

Workout Wingman: Six Training Challenges

Loop a sprint band around your wingman’s waist. Stand approximately 2-3 feet behind him while adding slight tension on the band. As you hold the band with tension, have him sprint in a straight path for 30 seconds as you provide enough resistance to make the sprint more difficult. Once the sprint is done, wingmen are to switch roles. Complete 3-5 sprints each. Rest 2 minutes and repeat an additional 3-5 sprints each.

Remembering A Fitness Icon: Greg Plitt (1977-2015) -

Rest in peace, Greg Plitt. Like the entire fitness industry, I am saddened and shocked beyond words by this news. Greg is one of the few in my long career in this industry I can call a true friend, a man I loved and admired. We spent countless hours talking and sharing deep thoughts on life. He was an icon to everyone in the industry because of his thoughts and actions. My heart goes out to his family that he loved and admired so much.

Use The Power Rack To Power Up Your Strength

[A] Good question. A lot of people like to do rack pulls (partial deadlifts), but they don’t understand the pin placement. The bar should be just over your knees so that you work the top half of the exercise. When you reach forward to the bar from this position, your butt, hamstrings and hips are already engaged, so you can increase your strength and power coming to vertical. Your thighs should be touching the bar the whole way. The farther from you the bar is, the more strenuous the lift. This technique keeps you more biomechanically correct. People who don’t understand the benefits of this principle think going through such a small range of motion is a copout, but they have no idea. What’s important for you is to know you’re working what you need to work. I’ll deadlift for two weeks, then the third week do rack pulls. They’re good for adding shape and muscle quality to your glute-ham tie-in and your Christmas tree, but their main purpose is to add strength.

‘American Sniper’ Targeted By Michael Moore; Says Shooters “Cowards”

“Oh… and too bad Clint gets Vietnam and Iraq confused in his storytelling. And that he has his characters calling Iraqis ‘savages’ throughout the film,” he adds in his posting. “But there is also anti-war sentiment expressed in the movie. And there’s a touching ending as the main character is remembered after being gunned down by a fellow American vet with PTSD who was given a gun at a gun range back home in Texas — and then used it to kill the man who called himself the ‘America Sniper’.”

The 25 Most Powerful Exercises from the 21-Day Shred

Our most powerful weight loss program is back, and better than ever. We've expanded and upgraded the original edition to pack in more workouts, challenges, and special recipes, and now it's available for both iPhone and iPad devices. No iOS? No stress, you can still get a copy of the PDF.

Kyle Dake - Are You Sure No One is Training Harder Than you?

Four time NCAA wrestling champion Kyle Dake’s parents raised him in a nurturing environment that would pave the way for his success. Yet this never meant that he could bypass the hard work. Every day, and he’s in the gym just about every day, Dake pushes the wall back a little further, extending how far he can go without breaking. As a result, he has complete faith in his invincibility. He doesn’t believe in losing. He wants to be the best, and, more importantly, he knows the way there.

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44 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

8 Ways to Have More and Better Sex in the New Year

Stuck on first base? Here are eight ways to get the ball rolling on a better sex life. Whether you're in a relationship or playing the field, our expert advice and tips are sure to get you a home run.

The Summer of Arnold Schwarzenegger

An intimate look at Arnold Schwarzenegger at Gold’s Gym, Venice, in July 1973

Joe Manganiello's Upper-Body Workout

At 32 total sets, it’s a lot of work—and, like the TV show that made Manganiello famous, it’s not for the squeamish. But it will put hair (or fur?) on your chest, as well as make it bigger. Perform the bench press as straight sets. For the paired exercises (marked “a” and “b”), do one set of “a,” rest, then one set of “b,” and repeat the pair until all sets are complete. Rest 60–90 seconds after every set in the workout.

005: Zach Even Esh how to build success from the raw material of failure

Zach Even Esh, body builder, strength coach and author, built success out of the raw material of failure. His self belief carried him through the rough patches of a startup wrestling camp that he ran out of his garage. It took him a year to even make a dime. But he would tap into the energy of the small successes to build momentum, in his eyes a crucial component of making it, and that propelled him past the disappointments. In the process, his mental grit became the equal of his physical grit.

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*DY WEIGHTS BELT* Improved durability & support. Made from hard-wearing Italian leather:

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51 FLEX on Twitter
52 VIDEO: 'Price Is Right' Announcer Eats It on the Treadmill
53 13 Grooming Essentials for Men
54 Military Bodybuilder of the Month: Kristopher Ulbrich -
55 Biotest on Twitter
56 Dorian Yates on Twitter
57 Alexander Fedorov, the Physique that Shocked the Bodybuilding World
58 Coffee that helps you sleep?! 'This brand can explode,' says Counting Sheep Coffee
59 Mike O'Hearn on Twitter
60 Kai L. Greene on Twitter
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64 Daniel Webster’s prediction for America coming true
65 Gal Ferreira Yates on Twitter
66 Optimum Nutrition Gold Standard Pre-Workout at
67 Muscle & Fitness on Twitter
68 15 Diet Hacks to Help You Eat Right from Morning Till Night
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70 Victor Martinez on Twitter
71 Tips for Winter Training Survival
72 How Selfies Can Hurt Her Self-Esteem (and Your Sex Life)
73 Burn It!: Seven Things That Do Buy Happiness
74 10 Memorable Quotes from Muhammad Ali
75 Speed Up, Slow Down Workout Routine
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Getting back in the grove after having the flu last week. #snatch #weightlifting #usaw #teamjts…” terry hollands on Instagram: “Squatting again tonight and working on my depth” Mike O'Hearn on Instagram: “All Access Mike O'Hearn at @neveuxstudios with @muscle_insider! Check it out on their channel. #Titan…” Kai Greene on Instagram: “Shout out to my family over at @rocbodyfitnesscafe #ItsMealTime” Phil Heath on Instagram: “Ladies check out my friends @murphybfit and super trainer @lisatorresfit getting after it in the gym with this glute workout. I know every…” @therock on Instagram: “Ah the f'n fun me and @jimmyfallon always have... I've dined with kings and queens.. and I've slept in alleys and ate pork and beans.…” Juggernaut Training Systems on Instagram: “190kg snatch in competition this weekend by @klokovd #klokov Get Klokov: Training Methods of the Russian Champion only at” [View All Videos]
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