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Ed Coan Seminars and THAT Federation

At what point does a sport's governing agency have too much power?

Pumping Iron: Arnold vs. Lou

Arnold Schwarzenegger and Lou Ferrigno provide the ultimate training motivation!

The Guns of Wrath Arm Training with Frank McGrath

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Bodyweight Training: Are You Strong Enough?

Super-human levels of strength can be achieved with nothing more than your bodyweight.

$250,000 Transformation Challenge Presented By Dymatize Nutrition

Become a leaner, stronger you in just 12 weeks!

Jump Rope Workout to Burn More Fat in Less Time

Jump your way to a lean, chiseled physique in quick time with this circuit routine.

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Top News
1
Sagittarius Horoscope for Thursday, January 21, 2016

Thursday, January 21, 2016 - Confronting familiar fears that stem from an old relationship wound may seem quite overwhelming today. Hang tight; thankfully, the energy grows lighter as the day wears on. There are gentle cosmic winds blowing now, untangling the complex dynamics and softening your resolve. Learning how to be more comfortable with your emotions will help everyone relax. Interactions with others can take on a life of their own now, yet practicing the art of compromise is your saving grace.

2
6 Things Experienced Lifters Do Every Day

After you have been in the iron game for a while you start to develop more daily habits and goals as apposed to focusing on just one long-term goal. Experienced weightlifters still will have long-term goals but they are also seasoned enough to know that creating habits that they do everyday will create long-term success. You can’t build muscle, get lean or increase strength just by setting a goal. You need to think about what you do each day if you want to have longevity as a lifter and keep making progress.

3
Less Is More

Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group. In fact, to my way of thinking, hitting biceps two times per week constitutes overtraining. If you truly fatigue a muscle during your workout, then it should require about a week to recuperate adequately before training it again. Still, I see so many guys training their biceps several times a week, with the same kind of work they put into their chest training, then they wonder why they’re constantly stuck at a plateau.

4
Get Weigh-In Shredded

“For the everyday guy, the basis for all of these workouts should be two or three minutes on and one minute of rest,” he says. “The boxing workout was built on interval training simply because of the nature of how the sport is played by rounds. Training for these rounds you push yourself in intervals within the rounds. Boxers have been training like this for decades. It has only recently become hip to the mainstream public with HIIT and other trending workouts. To be able to get your heart rate up so many times in a workout you will burn more calories and find that you accomplish much more work in a smaller amount of time. And on top of everything else, boxing is fun – it is both a physical and mental release. How can you beat that?”

5
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.

6
Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

7
10 Things You Got Wrong About Working Out

Most of the ideas you hear circulating in your local weight room today have about as much basis on scientific fact as the notion that the world is flat. Our friends over at Men's Fitness call out these myths once and for all and tells the truth about how to train.

8
5 Worst Things to Do to Build Bigger Shoulders

If there is one muscle group that can truly set you apart from the rest of the pack it is the shoulders. Why do I say that? Well, because the delts live in three-dimensions, with heads in the front, sides and back. Onlookers can see just how developed your shoulders are no matter where around you they are standing. In addition, big, thick, and wide delts are not only noticeable when in a tank top or topless, but also when wearing a dress shirt, sweater and even a suit. In other words, no other muscle screams, “I lift hard and heavy” like the shoulders do.

9
Squats vs. Box Squats

There is no debating the fact that the free-weight squat is the king of all leg exercises. One method of doing barbell squats that has caught on particularly among powerlifters is the box squat.
 To do this, you place a box or a bench behind you, at a height that allows your thighs to be parallel with the floor in 
the bottom position of the box squat. Then you simply squat down until your glutes touch the top of the box, then squat back up. This form of squatting allows you to perfect the squat as it also teaches you to really sit back. Plus, many world-class powerlifters swear by it for increasing their squat strength.

10
Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

11
6 Ways To Avoid Gaining Fat This Winter

So what’s the solution? Simply put, get off the couch this winter and tackle the winter months with the right nutrition and workout plan.

12
6 Terrible Exercises, According to Science

Some exercises are tried-and-true winners, both from a functional standpoint—training movement patterns you use all the time—as well as in terms of muscle activation, as determined in studies like those done by the American Council on Exercise (ACE). Still, “fitness isn’t quite so black and white,” says Jessica Matthews, M.S., exercise science professor at Miramar College in San Diego, CA and senior advisor for health and fitness education for ACE. “You can’t really say, ‘This exercise is horrible, never do it,’ or ‘This is the best to do ever.” That said, when it comes to these seven moves, there are some good, science-backed reasons to reconsider them, or swap them out for something else.

13
EAT FOR STRENGTH

“I make sure that the day prior I have taken in enough carbs [3-4 grams per pound of bodyweight] to increase my muscle glycogen levels,” Cutler explains. A’s all the food you eat the day before that'’s going to give you energy the day after. Your diet has to be in check 24 hours before a workout.

14
Everything You Know About Eating Fatty Foods Is Wrong

And it remains the go-to plan today: When the 2015 Dietary Guidelines Advisory Committee was drafting the most recent set of food recommendations, it concluded that reducing saturated fat—found in beef, butter, and egg yolks—could lower the risk of heart disease if it’s replaced with a type of “good fat” known as polyunsaturated fat, found in vegetable oils such as soybean and corn oil and fatty fish like salmon and trout. But putting salmon and soybean oil in the same category because they both have polyunsaturated fats is like putting Brad Pitt and Billy Bob Thornton in the same category because they’ve both been married to Angelina Jolie. One of those characters is real pretty. And the other one’s real creepy.

15
Zach Even - Esh on Instagram: “My #Doberman loving this #Blizzard in #NJ #Manasquan - #UndergroundStrengthCoach #Dog always on the #Hustle !!! #UndergroundStrengthBook…”

16
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

17
T NATION on Twitter

Beach-ready bodies are built in the winter. Free ebook with diet and training plan: https://goo.gl/LRRFVU  pic.twitter.com/xfdeC17Bn8

18
Big Lifts For Max T

When it comes to getting strong and muscular, one of the main training philosophies is to lift big. Many might perceive this as a command to do egregious amounts of volume, but what it really means is rely on variations of heavy movements like squats, deadlifts, bench presses and overhead presses. We’ve known for quite some time that certain training protocols have an impact on the hormonal response to training. However, many programs have been created in order to maximize acute hormone release, which has given birth to “chasing” the hormonal output. The body has different hormonal responses to different types of activity, and one should not design programs based on hormones.

19
Winter's Crop: Sautéed Turnips With Pine Nuts

Turnips are root vegetables grown in cold climates with edible roots and greens. Farmers pick them early, when they're sweet, or just before fall frost, when they're bigger. Both types are good sources of antioxidants, minerals, and vitamins such as C and K.

20
T NATION on Twitter

Wants abs that perform as good as they look? Try this exercise: https://www.t-nation.com/training/tip-do-the-pike-rollout-for-core-strength … pic.twitter.com/cfNdPjtF8S

21
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

22
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

23
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

24
Iron Sharpens Iron & The Success Illusion • Zach Even-Esh

Joe HOUSE Kenn is The Head Strength Coach for The NFL Carolina Panthers & I’ve been lucky to know House since my early days on The Elite FTS QnA staff.

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
T NATION on Twitter

This type of curl will challenge your biceps in a whole new way. How to do it: https://www.t-nation.com/training/tip-do-the-lap-barbell-curl … pic.twitter.com/47C6mEwGuZ

27
T NATION on Twitter

Most intense conditioning is all lower body. Not this. Try it: https://www.t-nation.com/training/tip-build-strength-stamina-with-rope-pulls … pic.twitter.com/3ctZseb8PC

28
T NATION on Twitter

Butt implants are for lazy chicks. Build better glutes with this: https://www.t-nation.com/training/tip-make-the-trap-bar-your-secret-weapon … pic.twitter.com/LNdP1NE9Rv

29
CutAndJackedShop.com - The Motivational Gym Shop

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

30
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

31
T NATION on Twitter

6 reasons some women should avoid competing (whether they like it or not): https://www.t-nation.com/powerful-words/ladies-6-reasons-not-to-compete … pic.twitter.com/dxqFnlHVcA

32
4 Ways to Build Your Scrawny Back | T Nation

One of the best tactics to stimulate the back is through tension-based movements of the lats in conjunction with the scapular retractors and downward rotators. With your arms down at your sides positioned with slight internal rotation in a concentrically contracted state, the lats are able to produce loads of force. This force is largely internally directed, meaning that the external load placed on the musculature is less important than your volitional activation. You can do this method many ways, but one of my favorites is the straight-arm pulldown exercise.

33 The Testosterone Boosting Workout | T Nation

The fact is, men who lift weights have higher resting levels of testosterone than men who don't push iron. Whether that increase comes from a cascade of hormonal events due to the temporary boost of testosterone post-exercise, or other physiological processes, is unclear. Even though scientists currently don't agree on how much of a difference that temporary boost will make, it makes sense that higher levels of testosterone can only help, so why not train in a way that has the most significant effect on boosting T?

34
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

35
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

36 shawn ray on Periscope: "unsay AM at the Omlette Station with Shawn Ray!!"

37
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

38
6 Worst Things You Can Do to Get a Bigger Chest

Walk into the gym any Monday night and you're likely to see the majority of guys working like mad on their pecs. So why is it that chest usually leads off the training week? Well, because big pecs are cool! Just look at the Terminator , Rocky, and Superman and it's easy to see why most men covet massive, thick, and striated pectorals . The funny (or sad really) thing is, despite all of the hard work, very few get to display the kind of chests that make jaws drop and tempt the ladies to reach out for a quick feel.

39
All Access with IFBB Pro Derik Farnsworth Day 3

MUTANT All ACCESS Ep: #3: Road to The 2012 Toronto Pro with IFBB Pro Renaldo Gairy

40
The SINGLE BIGGEST Differece Between a Beginer and Advanced Lifter

To tie all this up, if a beginner is having problems making progress, and they want a simple solution on what they need to move forward, my answer is always simple. They need to do more volume. They need to work harder. With their accessory work and their supplemental work, they need to find a way to mentally do one more fucking rep than they think they can do. If they mentally lock themselves in, they'll probably find they have the ability to do 3 or 4 more repetitions than what they actually think they can do. Those 3 or 4 more repetitions on that supplemental and accessory work at that level should not be left on the table, because the intensity factor isn't as relevant as what it is for the advanced lifter, because coordination is not as dialed in as the advanced lifter.

41
How to Lose Weight: Why Sleep Can Make you Fat

The debate about the best way to reach a healthy weight always revolves around exercise and diet. But here’s why sleep is just as important to your goals. When I was in graduate school I used to receive daily emails from my mom telling me to sleep more. I won’t lie: the act became old really...

42
Chase Weston Tobin 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

43
TLF Apparel 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
Lactose intolerance

Approximately 65 percent of the human population has a reduced ability to digest lactose after infancy. Lactose intolerance in adulthood is most prevalent in people of East Asian descent, affecting more than 90 percent of adults in some of these communities. Lactose intolerance is also very common in people of West African, Arab, Jewish, Greek, and Italian descent.

45
@therock on Instagram: “Thank you @GQ for evolving my nickname of #FranchiseViagra to now #TheDamnHandsomeFranchise! (I may or may not have added a word to that;)”

46 T NATION on Twitter

Here's why everyone should meditate for 12 minutes after training: https://www.t-nation.com/workouts/testosterone-boosting-workout … pic.twitter.com/9GYYn7vjVG

47
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

48
T NATION on Twitter

No time to read long training articles? Get quick tips here: https://www.t-nation.com/all-articles/tags/tips … New ones every day! pic.twitter.com/yih2jZ8DZ5

49
20 Sex Positions That'll Get Her Off Every Time

With these mind-blowing, orgasm-inducing techniques, she’ll never need to fake it again.

50
Badass Workout of the Week: High Volume, Leg-Blaster

*At the end of a workout like the leg routine above, it's common to have an intensely pumped lower back. To elevate the burn, PJ suggests doing sets of controlled breathing Swiss ball crunches, which he demonstrates in the video with the option of supersetting foam rolling into the mix. He calls this: Recovery Blood Redirection for the lower back.

51 Bent-Over Dumbbell Lateral Raise
52 Under Armour Announces Global Partnership with Dwayne Johnson
53 Build Your Chest So It's Aways Visible
54 20 Tips to Shed Body Fat for Good
55 12 Pairs of Sweet Sweatpants
56 Jay Cutler's Triceps Takedown
57 Paul Farrell on Twitter
58 Young Guns
59 The 30 Best Abs Exercises of All Time
60 Start the Year Strong by Cutting the C.R.A.P.
61 Matt Porter 4 5 weeks out from the USA
62 Abbas Khatami 6 days out from Chicago Pro
63 Pomegranate Polyphenols Fight Free Radicals
64 Nick Mullen on Twitter
65 The Big Man’s Plan to Lose Weight and Build Muscle
66 11 Best Supplements for Mass
67 Get Ripped Like A Pro
68 Bodybuilding.com on Twitter
69 5 Things You Need to Know About the New Nike MetCon 2
70 Dave Tate on Prehab/Rehab For Lifters - elitefts.com
71 Posing Like A Pro With Lee Labrada
72 The 8 Deadly Sins Of Training
73 http://www.ncbi.nlm.nih.gov/pubmed/21775530
74 @smittydiesel on Instagram: “The #cppscertification Group Warm-up. @defrancosgym #musclebuilding #strengthsystem #defrancoinsider #cpps”
75 DieselStrength on Periscope: "Joe D teaching the bench press at #CPPS certification"
76 Kai Greene on Twitter
77 Standing Leg Curls 1.23.16
78 Kait Colongard on Twitter
79 Timeline Photos - Hidetada Yamagishi IFBB Pro | Facebook
80 The Future - Wearable Technology
81 Mr. Olympia LLC on Instagram: “Come see @philheath at the @muscle_and_fitness booth at 11am on Friday and Sunday at the 2016 @arnoldsports Festival!”
82 Chase Weston Tobin on Instagram: “@mikeohearn and @strykersworld showing me how it's done at the @thefitexpo @officialbodyfortress #LAFitExpo. It is truly an honor to meet…”
83 Courtney Bishop on Twitter
84 Shawn Ray on Instagram: “Time for NFC Championship Football!! #nfl #friendship #shawnray #memories #bodybuilding #cocktails #ritzcarlton #wolfgangpuck”
85 Cody Montgomery "GOING FOR 3"
86 Elitefts - How to Cock Block a Gym Bro | Facebook
87 Sarah on Twitter
88 John Meadows - Pre NPC Universe Interview
89 Rob Youells Trains Chest and Triceps with Erik Ramirez 10 Days Out from the NPC Universe
90 Emily Hayden on Twitter