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MD 101 - Steve Kuclo on Shoulder Press

IFBB Pro Bodybuilder Steve Kuclo demonstrates the Shoulder Press.

Jason Mraz - You Fckn Did It (LYRIC VIDEO)

Bravo's 'Work Out' Star Greg Plitt -- Chasing Adrenaline High During Train Death

6 Weeks to Superhero Overhead Press

I've tried every way known to man to quickly put on a significant amount of muscle while simultaneously getting ripped to shreds. This is what I've found to ...

2014 FERRIGNO LEGACY - SEMINAR - PART 4

Seminar, Part 4 of 4 from the 2014 Ferrigno Legacy in Santa Barbara California featuring Ed Corney, Jim Morris, Dr. Leroy Perry, Lou Ferrigno, Samir Bannout,...

Speed Squats Explained-JTSstrength.com

Chad Wesley Smith takes you through his thoughts on speed/explosive squat work and the how/why of implementing it into his training.

DeFrancosGym.com: Kevin Monangai 30" Box Jumps, holding 60 lb. Dumbbells!

210-pound running back hits an explosive 3 reps while holding 60 lbs in each hand! POWER DVD: http://dieselsc.com/store/

Branch Warren FACE 2 FACE with Peter McGough

Muscular Development's Peter McGough interviews IFBB Pro Bodybuilder Branch Warren while in Miami, Florida for the 2014 NPC National Bodybuilding Championships.

Underground Strength Coach Success: Lost It All & Changed My Life [Strength Haven]

http://UndergroundStrength.org/camp - Underground Strength Cert http://UndergroundStrength.org/calendar - Calendar of Underground Strength Coach Events http:...

Ask DeFranco's Gym - ep 29: Step #1 in Building Your Personal Brand

Joe D. tells it like it is. [Do the work!] http://www.defrancostraining.com/

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Top News
1
Sagittarius Horoscope for Tuesday, January 20, 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.

2
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

3
Master the Windshield Wiper for Amazing Abs

Hang from a pull-up bar and raise your legs until they’re perpendicular to the floor while keeping your torso parallel to the floor. (You’ll make an L shape with your body.) This will require you to pull your body closer to the bar, bending your elbows and contracting your upper back. Rotate your legs side to side. You can make the move easier by bending your knees. Add the workout below to your training to build up to doing the full hanging windshield wiper.

4
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.

5
Workout Finisher: The Triceps Exercises to Triple Your Size

Stuck with noodle arms? Your triceps account for about three-quarters of your arm, so it's about time to put some real work in on them. Adding these finishers to the end of your workouts will give them the beating they need. Now watch them grow!

6
5 Exercises to Work Your Abs to Exhaustion

Looking to push past the standard crunch? Skip the sit-ups and sculpt your stomach with these super tough exercises.

7
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.

8
Six Bodyweight Workouts That Actually Build Muscle

Pack on muscle to your frame with these low-impact routines.

9
Expert Advice on Your Biggest Training Questions

We've recruited bona fide experts in the fields of exercise science and nutrition to help us answer 17 questions that have historically been ripe for speculation, guesswork and hearsay. So now, instead of listening to the advice of your training partner's friend's roommate's sister, you can be the one giving it. But one word of caution: You may find your standing among old wives seriously downgraded. So, what really happens when . . .

10
The 7% Body-Fat Diet

We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.

11
10 HIIT Workouts to Get You Shredded for Summer

High intensity interval training (HIIT) has the fitness industry buzzing because of its potential to torch maximum calories in a minimum amount of time. The idea is that you do short periods of all-out work followed by short periods of active rest to make the body work harder than it does during steady-state cardio. Now that summer is here, there are absolutely no excuses for whipping yourself back into beach-body shape. To capitalize on the benefits of HIIT, we reached out to George “Hit” Richards, celebrity fitness trainer and calisthenics expert, and Pete Bommarito, C.S.C.S., U.S.A.W., a certified MAT Jumpstart Specialist and owner of Bommarito Performance Systems, for a variety of interval workouts designed to burn fat, build muscle, and enhance sports performance. Get in the best shape of your life (and look like it, too) with these 10 fat-blasting interval workouts.

12
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.

13
5 Unconventional Forearm Exercises

Some people are blessed with great forearms – the kind that grow and pop with no direct work, whatsoever. Then there are the rest of us who have to, you know, train hard and stuff. And for the legions of dutiful forearm trainers out there that may want to move beyond the typical 3-4 sets of wrist curls at the end of arm day, there is hope. The versatility of your forearm musculature allows you train them through several angles and with multiplanar movement that will dig into undertrained fibers and provide you the boulder swole you’re looking for.

14
7 Ways to Boost Your Endurance and Stamina

. “But that’s only a small part of the equation—you also need to improve your strength.” For example, Torres explains that by building your leg muscles, you’ll be able to propel yourself further in every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints,” he says. So here, Torres gives you seven sneak tactics (ones you’re probably not trying) to boost your endurance and stamina.

15
4 Compound Moves for Massive Biceps and Triceps

Barbell curls. Preachers . Extensions. Pressdowns. On arm day, these are a few of our favorite things. But these moves are single-joint moves that isolate your biceps and triceps. Larger muscle groups, such as the chest, back and quads, are usually bombarded with an array of multi-joint moves that allow for more weight before isolation exercises come into play. Is it possible to use that same strategy on your arms? Justin Grinnell, CSCS, owner of State of Fitness, believes it is.

16
12 Kitchen Swaps All Athletes Make

What they trash and what they hoard to perform at their best.

17
Adapting for Big Gains

I’ve been asked what changed for me in the past year that I was able to see such progress in such a short amount of time. I’ve put 310 pounds on my total, with more in the tank, in 18 months. What changed? Well, I made four major changes that made a world of difference in my training and made this boy into a man.

18
8 Foods You Should Avoid

The foods you choose to fuel your body with must be harmonious with your training goals. Meaning, if you desire a body shaped like a sack of wet burritos, stuffing your face with fatty and processed foods would be a suitable pathway to achieving that ambitious objective. However, we’re guessing you’re after a more fit and muscular physique, eating healthy food is crucial.

19
Fighter Diet News

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

20
Morning Muscle Meal: Bacon and Egg Breakfast Sandwich

Scrambling eggs in the microwave means no caked-on-egg skillet to clean, but be careful of overcooking. In the microwave, eggs can very quickly go from just right to rubbery. Canadian bacon is cut from the pork loin, so it has about half the fat of traditional bacon. If you prefer, you can swap out the English muffin for toasted sprouted bread. If you don't mind some kick, Franks's RedHot adds negligible calories and can make you feel full faster.

21
5 Ways to Shredded Abs

Combine these five moves in a single workout to pummel each abdominal region into submission.

22
Neck Training 101

A well-developed neck is synonymous with power and commands respect. Yet, very few ever take the time out to address the neck with specific training. By understanding a bit more about the functions of the neck and how it pertains to the rest of your training goals, you can put yourself in a better position to improve these important muscles. Flexion, lateral flexion, extension and rotation, folks – these should make it into your weekly training routine. So go ahead and gather ye turtlenecks where ye may – it’s time to toss them into the giveaway box.

23
Eating for Abs: The Beach-Body Diet Handbook

The only way you will ever lose fat and see your abs is if you eat fewer calories than you're eating now. Nothing else—not lifting weights, not cardio, not supplements—can offset failing to adhere to this simple rule. Period. So if you can put your pizza and beer day on hold for the next six weeks, read on, and we'll show you how to get a six-pack before summer is over. IT COMES DOWN TO CALORIES

24
Get Ripped Abs with the Ultimate Core Workout

So, in essence, just performing these exercises alone provides a great core workout. Though neither a Swiss or Bosu ball is absolutely necessary for a fully developed core, each can be a highly useful tool that you can work in as a supplement to your main lifts. If you have a pre-existing lower-back problem, a Swiss ball might allow you to train your abs without aggravating it. The ball also allows you to move through a greater range of motion than a crunch done on the floor would. Furthermore, you can perform certain upper-body exercises on it, such as chest presses, which will fire up the core and prepare you for stronger benching when you return to the conventional bench press.

25
Flex Lewis on Twitter

Celebrating 1 Million fans > Free domestic + international shipping at http://www.FlexLewis.net  thru midnight 1/20 pic.twitter.com/cYAags8Bno

26
5 Cures For Sore Muscles That Really Work

Desperately seeking relief for sore muscles after a hard workout or a day on the slopes? Look no further.

27
Dieting Mistakes - Born Fitness

Sometimes I’m frustrated when people become angry about the word “diet.” As I’ve said many times before, if you eat you have a diet. It’s that simple. But I understand that when people think about diets they imagine restrictions, hunger, and lack of results. In that scenario the word diet sucks. And yet, you still need to eat and find a way that leaves you feeling good, satisfied, energized, and healthy. Instead of suggesting another diet (whether Paleo, Atkins, South Beach, or any other well-known name), I asked Sohee Lee, author of Reverse Dieting , to tackle the mistakes that give diets a bad rep in the first place. Avoid these common dieting mistakes, and odds are you won’t have any more issues with the D-word. -AB

28
M&F Iron Maiden: Yessica Martinez

South Beach's hottest powerlifter is drop-dead gorgeous.

29
Body Transformation: Garrett Gustafson Dialed In For His Best Body Yet! - Bodybuilding.com

I've had many health issues that have kept me from living up to my full potential. In early high school, I was struck with a collapsed lung, but that wasn't the end of it. I was unaware at the time, but my life for the next four years would be plagued by lung issues. During that four-year span, I endured a total of five collapsed lungs, four surgeries, and five periods of long recovery. Every time I tried to better myself, I got beaten down, ended up with months of recovery time, and went in reverse.

30
Manscaping Made Easy

We regret to inform you that you are neither a porn star nor a newborn baby. So when it comes to the area immediately below the belt, save the stubble. “You definitely want to have it groomed very short,” says Whitely, “but I’m not a big fan of taking it all off.” Less than an inch is ideal. This will, as Whitely says, “keep it cool enough where you feel comfortable about yourself and it doesn’t have irritation, and you can easily maintain that with trimmers.” For this more sensitive area, the Braun cruZer 5 Body Trimmer contours to the curvatures of your below-the-belt zone, and the wet-and-dry technology works in the shower.

31
Competition Pak

"What do I eat the last week with Fighter Diet before my fitness competition?" This is one of the most annoying questions I get. I know you're anxious and want to do all perfectly, but listen, you cannot plan your last week several weeks out! First of all, the last week is not a magic event. There won't be major huge differences in your looks. If you're not in shape a week before you are going to walk out on stage you won't get in better shape. Yes, you can reduce some water retention, improve your definition by putting a tan on, but face it, there are no tricks that will either break or make you! Pauline Nordin to the far left   If the last week was so important, why even bother doing the prep 3 months prior to the show, huh? Remember what the prep is for: to lose fat to see muscle

32
The 20-Minute Fat-Burning Kettlebell Complex

The kettlebell is not only one of the most effective versatile pieces of equipment, it's also one of the most convenient. If you're tight on time, or looking for a quick workout you can do anywhere with minimal stuff, all you need is one bell.

33
Music Mindset: Don't Wait For Tomorrow - Born Fitness

Eds note: Where do I get my fitness motivation, inspiration, and mindset? Oftentimes it comes from music. I look at all forms of writing like a director watches a film: I notice the elements, rather than the big picture. This is not about good songs versus bad songs. It’s how a lyric, a line, or a sequence in a song influences or impacts my mindset. And these posts are designed for you to take the lyrics and interpret in a way that adds meaning or value to your life.

34
T NATION on Twitter

How to exercise for 374 hours and only lose 5 pounds. Wait, what? Check it out: http://www.t-nation.com/training/final-nail-in-the-cardio-coffin … pic.twitter.com/DNDAk1gbEa

35
The Art of the Deload - Born Fitness

If you’re a beginner guess what? Time to act like you pay rent in the gym and stop worrying about overtraining. Because the total weight you use is less, the likelihood of needing an entire week for a deload is reduced. (Instead, just train 3 to 4 day per week.) The higher your training age (more advanced lifters) the more frequent you need to deload. New lifters can sometimes go 12 weeks (or more) without needing a deload. But if you’ve been lifting for more than 5 years, it’s wise to schedule a deload every 4 to 8 weeks, depending on how you feel.

36
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.

37
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.

38
The Born Fitness Approach to Health and Fitness - Born Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

39
The 4-Step Biceps Builder - Born Fitness

That short but intense protocol, when performed for the right number of sets and frequency throughout the week is just one of the three ways I stimulate new growth in your most underdeveloped muscle groups. For example, I would combine that movement with an antagonist (opposite muscle) exercise, such as a pushup, and follow the same protocol. Superset just 2 sets of this combination, and then combined with a frequency model of training, you’ll be on your way to faster results .

40
Life Happens - Born Fitness

One of the bigger problems in this industry is that we have too many details to worry about that we lose sight of what really matters. We stress over all the small things and in doing so living a “healthy life” feels like a burden that we either reject the healthy behaviors or become obsessed to the point that it cannibalizes other areas of our lives.

41 John Hansen - Timeline Photos | Facebook

Drag the corners of the box above to crop your new profile photo.

42
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. 

43
T NATION on Twitter

The NEW Velocity Diet is out! Get the free ebook here: http://www.t-nation.com/store/products/velocity-diet … pic.twitter.com/RzUNFgniB3

44
Metabolic Conditioning: The Key to Better Performance

The effectiveness of your metabolic conditioning is determined by the specificity in the work to rest ratios. The key is finding out exactly what you’re trying to improve. If your goal is to play better in the weekend-warrior football scrimmage – you’re better off working in the intermediate pathway since it closely mimics the demands of the sport (20 second plays with about a 40-50 second rest). However, if your goal were to become better at endurance exercise, you would be better off incorporating longer circuits with minimal rest in between exercises. Keep in mind that the intensity of the set should remain as high as possible throughout the specified work duration. In order to elicit the desired response, the body must be pushed in terms of performance.

45
Win a Reebok 'Pump' watch!

4.   Sweepstakes is open only to legal residents of the fifty (50) United States and the District of Columbia, 18 years or older.  Employees of American Media, Inc., their affiliates, subsidiaries, advertising or promotion agencies, and their immediate family members and/or those living in the same household of each are not eligible.  Void in Puerto Rico, Canada, and where prohibited or restricted by law.  No substitution or transfer of Prize is permitted.  All federal, state and local taxes and any expenses relating to the acceptance and use of a Prize are the sole responsibility of each Winner.  All federal, state and local laws apply. 5.   Potential Winners must submit an Affidavit of Eligibility / Release of Liability / Prize Acceptance Form within seven (7) business days of attempted notification.  If any Prize or affidavit or release is returned to Sponsor as undeliverable or if Sponsor does not receive a response from any potential Winner within seven (7) business days of attempted notification, such Winner may be disqualified and such Prize will be awarded to an alternate Winner.

46
We 'Mirin Vol 99: 16 Fit Physiques - Bodybuilding.com

Having trouble sticking to your New Year's resolution? Here are 16 reasons to reignite your motivation.

47
3 Ways to Boost Your Bulking Phase Before You Cut

At the start of your workout your testosterone levels will naturally be high, but Eastern Bloc researchers have found that these levels diminished considerably after 45 minutes. After 60 minutes, your body will naturally start to produce cortisol for energy, which basically eats away at muscle tissue.

48
John Cena: Power + Technique = Unstoppable

John Cena has been working hard in the gym. He was clanging and banging on Saturday and took to Vine to give fans a tip we can all learn from, saying: "Power is important but power + technique is #unstoppable. Work on weakness and build a better you #nevergiveup #dothework"

49
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.

50
23 Great Cover Songs For Your Workouts - Bodybuilding.com

You'll have so much fun listening to these 23 cover songs that you'll forget you're working out!

51 shawn ray on Twitter
52 4 Odd Reasons Your Fat Isn't Going Anywhere
53 GAT Muscle Martini at Bodybuilding.com
54 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1272/How_To_Design_Successful_High-Intensity_Workouts_S.aspx
55 Women, Lifting and Big, Masculine Muscles
56 The Ultimate List Of 40 Low-Carb Foods - Bodybuilding.com
57 HSC classic wrist wraps 24"
58 Optimum Nutrition Essential AmiN.O. Energy at Bodybuilding.com
59 Dorian Yates on Twitter
60 Kai Greene: THE CHAMPIONS MINDSET
61 Mike O'Hearn on Twitter
62 $200,000 Transformation Challenge Presented by Dymatize Nutrition and Bodybuilding.com
63 Top 10 Energy-Boosting Foods and Drinks
64 IRONMAN MAGAZINE on Twitter
65 Bill Phillips Back To Fit 12-Week Trainer - Bodybuilding.com
66 2005 world strongest man vest
67 Muscle & Fitness on Twitter
68 Jeremy Duke on Twitter
69 T NATION on Twitter
70 Flex Lewis on Twitter
71 Kai L. Greene on Twitter
72 “C” the Difference in Your Physique
73 The Value of Teaching Work Ethic & Avoiding The Delusional - Zach Even-Esh
74 The Beginner’s Guide to Interval Training