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The Isometric Deadlift Cycle That Took My Deadlift to 800 Pounds in 22 Months

Isometrics are so terrible, in fact, that I am going to give you the exact cycle I use. If you are willing to go through everything I lay out, I am willing to give it away.

Why Goldberg Was Bleeding for Real on Monday Night Raw

The WCW legend had blood dripping down his forehead, before he even entered the ring.

How to OWN The Day: Tips On "Quitting", Tough Times & Success Mindset • Zach Even-Esh

I love getting your questions and answering them. This question came in via my Instagram. My goal? To HELP YOU! Whatever it takes, that's what I want to do. The weight room and getting STRONG is the vehicle to help you develop greater Success, in ANY area of your life. This question is a GREAT …

Practical Application for Developing Rotational Power

All sports are rotational to some degree. Here are some effective ways to develop and assess rotational power within a team setting.

Age Doesn't Matter: STRONGER, Faster, Tougher STRENGTH Tips • Zach Even-Esh

In a world filled with entitlement, excuses and complainers, NOW more than ever is the time to spread the word on being STRONGER both in and out of the gym. Every time I hear someone complaining about something trivial, something that has ZERO effect on their own life, I feel like I need to drag …

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Top News
Are You Getting All You Need From Protein?

To building muscle, it's not enough to just consume lots of protein. You've got to make sure that protein contains the most important muscle-building amino acid of all. Here are four great ways to get it.

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SciVation Xtend at Best Prices for Xtend

I tried Orange flavor, and turned out to be a fantastic choice when it comes to after taste. It was a great purchase via, as the flavors aren't really available in the Indian market, and even if they are it requires a lot of waiting time. Therefore, you are required to plan ahead all your workout-supplies. Recommend Orange, for a natural taste and ofcourse sugarfree!! :)

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Cardio: The Strength and Muscle Killer? | T Nation

Picture this: You're locked in a small airplane on your way to the Arnold Sports Expo with some massive protein-consuming dudes. Out of nowhere, one of them has a massive protein fart. Even if you're sitting in the back of the plane, there's a good chance you'll know what just happened.

The 30-day plan to grow like a monster

It is primetime for a training transition. Summer is long gone at this point and the opportunity presents itself to get off the ultra-low carb diet and high-intensity circuits and get on board with putting on mass and getting powerful. Not only does this transition work because you're swapping out the t-shirts for sweaters, but it's a fresh way to stimulate the body as well. In the grand scheme of things, you need these blocks of change. Month after month, week after week of continuous bombardment of the muscles with volume and intensity would wear anyone down. Let's use this month for size and power. And the way to do it effectively will require a change in thinking, and programming. Watch Brandon DaCruz ( @bigdaddydacruz ) demo his program below.

Tip: The Rolling Dip | T Nation

First timers will want to do a serious shoulder warm-up before attempting this exercise, along with several reps of traditional dips with a maxed out range of motion at the bottom. Though they look relatively easy, that roll from forearms parallel to perpendicular (and visa versa) isn't easy.

The Very Best Way to Build Your Chest | T Nation

It will take you three weeks to reach a 60-second squeeze, and you'll achieve more chest growth in that time than you have in any other three-week stretch. Do this exercise in addition to your current chest training, either during your workout or as a stand-alone mini session. If you want even more chest growth at the end of the three weeks, use the same progression and go from 60 seconds to 100 seconds for each set.

10 Worst Bench Press Mistakes

Another common mistake is when people put their feet on the bench to “target their core.” The bench press is a strength exercise, not a core exercise — if you want to build a strong and massive upper-body, focus on lifting more weight with the bench press, not sculpting your abs. If you want to engage your core while sculpting your chest, try a Spiderman Pushup instead.

The Best Mobility Drill For Lifters & Athletes | T Nation

One of the best aspects about doing this simple drill is that you'll quickly find where you have the biggest restrictions, and at the same time use the tool that can fix them. As you work toward improved hip mobility, don't be surprised if you also find some pain. The rule of thumb is, take it slow and only move in pain-free ranges! Doing so will create a larger and larger pain-free range until eventually the entire movement can be done without pain.

Whey Or Casein For Muscle?

From my experience, it’s in one’s best interest to utilize a ratio of 70% cold-filtered whey protein isolate plus 20% micellar casein and 10% hydrolyzed whey peptides. Combining both fast- and slow-assimilating, high-quality protein sources provides the benefit of initial high blood amino acid levels and an insulinotropic response from whey protein isolate and hydrolyzed whey peptides, while the micellar casein sustains blood amino acid levels for up to six hours, which elicits an anticatabolic effect.

RSP Triple Threat: Nutrition Overview

Triple Threat can be either a top-notch muscle-building plan or a straight-up burner of a fat-loss program. The difference is the approach you take in the kitchen! Here's how to gear this plan for multiple goals.

Tip: Build Pecs Like A Pro | T Nation

First, lift moderately heavy weight with various intensity techniques sprinkled in, focusing on these essentials – flat and incline pressing. There are plenty of ways to do this, but I typically use 3 exercises for 4 sets each, and stay in the 6-12 rep range. Ultimately by the end of these 12 sets your chest should be both fatigued and pumped.

The Truth About Waist Trainers | T Nation

A study published in the Scandinavian Journal of Primary Health Care sought to prove whether waist trainers could be used to maintain weight lost after participants followed a low-calorie diet. Study subjects were instructed to wear a waist trainer for at least five hours a day, five days a week, for nine months. Unfortunately, most study subjects found the waist trainer to be too uncomfortable to comply with the study guidelines, leaving the researchers to conclude that regardless of whether the waist trainer would have been effective or not, "corset treatment doesn't appear to be an option for sustained weight control."

Tip: Squat Without Hip Pain | T Nation

When you arch your lower back too much, you also excessively anteriorly tilt your pelvis. This is another position that closes off the hip joint, leading to pinching. Instead of "just arching," make sure you keep a neutral pelvis, fire all the musculature around your midsection in a 360 degree manner to promote optimal pelvic alignment and a pain-free squat.

5 Best Bodyweight Training Exercises

Many people don’t realize the benefits of bodyweight training because in every magazine you see, there are dudes in the gym hitting weights. But, with all training, there is a regression and progression to every exercise. For example a regression for hanging leg lifts is performing a plank. The progression would be performing the movement with a medicine ball between your feet.

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Build a bigger, leaner, and stronger physique in four weeks or less with this workout plan from Men's Fitness.

The skinny guy's workout program to build muscle

1: Eat up Aim for a gram of protein per pound of your body weight every day. So if you weigh 180 pounds, eat 180 grams. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats. If you don’t have the time or energy to commit to anything else, just remember to eat a lot of the right foods every day.

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

New Year, New You 2017

New Year's has a way of getting you amped up to make some serious health and fitness changes while simultaneously bog you down with the pressure to fulfill such resolutions. You're intimidated, a little confused, and probably reeling from weeks of holiday party binging.

6 workout routines for rock-solid muscle definition and detail

You're not the only one that gets bored to hell with the same routine. Your muscles do too. (Oh, look, there's that mind-muscle connection thing again). After months, or even years of the same exercises day-in and day-out you've done an outstanding job at holding your body back from it's potential for next-level definition and hardness. You and your body are simply too accustomed to the same thing. We're creatures of habit with a tendency to follow the path of least resistance, or stick to the things we know. Everythings always the damn-same. Squat, bench, dead, squat, bench, dead. You know it, we know it—they're the cornerstones. But they're not the only exercises known to man. Step into advanced isolation training.

5 ways to add inches to your arms

Complete a set of incline dumbbell curls for 10 repetitions. After finishing use the bench as a prop to hold with you hands and lean your body forward while stretching the biceps muscle. Hold this position for 15-30 seconds and repeat on the other arm. Rest another 15 seconds and complete another 10 repetitions of curls. Run through this routine for 3-5 sets.

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#NowPlaying B.M.F. (Blowin' Money Fast) by Rick Ross  @MuzikConnect #ConnectSmarter

6 Best Shoulder-Saving Exercises

Take a lacrosse or tennis ball and position it between a wall and the back of your shoulder blade. From there, move. Keep the arm straight and it over your head (flexion), down (extension), towards the midline of the body (adduction), and out towards the wall (abduction). Fix the ball in place and see what kind of pain free range of motion you can muster. Get creative. You can even form a 90-degree angle in your elbow and internally and externally rotate the shoulder. After moving the joint through every manageable position, move the ball slightly and try it again. Search for hot spots, “floss” the areas that don’t feel great and get ready to feel and move better.

Tip: Build Even More Muscle With Dips | T Nation

Just anchor the band with a heavy dumbbell at your feet. Bands around your neck will also naturally bend you forwards and cause the pecs to get into a very deep stretch. They'll also create more tension at the top of the rep.

Tip: Two Quad-Building Bike Workouts | T Nation

No access to an Airdyne or Assault Air bike? Spin bikes are a nice alternative. These bikes usually have manual knobs that allow you to quickly change the resistance. If you're stuck with one of those electronic exercise bikes on the cardio deck, you'll be able to make do. Remember, it's more about your focused execution and effort than the tool you're using. You can punish your quads on any of these setups.

27 Episode 97: Advanced Jump Training

Lauren First on Twitter

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Sagittarius Horoscope for Thursday, January 19, 2017

Thursday, January 19, 2017 - Reality reins you in now and you probably won't like having your wings clipped if you recently took an issue too far. Although you can't fly freely today, retreating won't help the situation either. The stress from assertive Mars' dynamic square to repressive Saturn in your sign can be irritating, especially if you're itching for a little adventure. But it's not useful to blindly ignore the signs; instead, postpone any new activities until you address the current blockages. If you are persistent without forcing the issue, the resistance will play out on its own.

Tip: Stop Looking for Motivation | T Nation

It should be the same for lifters. If you need motivation to go to the gym, you're not a lifter – you're a hobbyist. In two, three, or five years, you'll likely ditch lifting and find some other "hobby," whether it be bird watching or collecting ceramic ducks, bottle caps, or panties that you filched from the public Laundromat, dividing them into subcategories of floral prints, pastels, and slut tones.

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Tip: Interval Training Workouts for the Rower | T Nation

These two routines are not only fat incinerators, they'll also help to build your glutes and quads. Check 'em out.

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10 at-home workouts to build muscle in under 20 minutes

You put in long hours at work, or maybe even work overnight shifts. You’re tight on money. You want to spend downtime with friends. A hurricane or polar vortex has you barricaded in your home. Whatever the reason, there are times when you just can’t make it to the gym. We’ve been there. And so long as you don’t use that as an excuse to skip workouts, you’re golden. There’s no reason you can’t build muscle, strength, and size at home. It won’t take all day either. Training with minimal equipment, or even your bodyweight, is enough to get you in the shape you want.

Craig Capurso's Ultimate Back Workout

Forget that "3 sets of 10" mentality. Let IFBB pro Craig Capurso take you on a heavy-weight, Tabata-style tour of a back workout that will improve your power, strength, muscle size, and muscle endurance.

The Rock Welcomes Naomie Harris to 'Rampage' Cast

Can't wait to light up the screen with this woman @naomieharris Gorgeous, insanely talented (just nabbed her OSCAR nom for BEST SUPPORTING ACTRESS in MOONLIGHT), and ready to bring the bad assery to her fierce, intelligent character. Goal is to raise the bar in the cool & massive monster genre. Not one, not two, but THREE GIGANTIC RAMPAGING MONSTERS.. pissed and hungry.. like me when I'm working out. World ain't saving itself, so thankfully, we now have our secret weapon. Welcome to the family, let's have some fun and bring home that OSCAR! #OneAndOnlyNaomieHarris #AndSomeBigBrownBaldTattooedMan #RAMPAGE Rampaging starts in April....

4 Easy Tricks to Lift More Weight Instantly

Here’s how it works: before your main lift, quickly expose your muscles to a heavy, non-fatiguing weight for a single set. Before you back squat 250 lbs. for 10 reps, for example, try a heavy set of 2 reps (at around 90% of your 1-rep max). Or you can use a set of heavy kettlebell swings to fire your glutes, activate your hip drive from the bottom, and spike your central nervous system.

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Instagram photo by Shad Gaspard • Jan 26, 2017 at 3:34pm UTC

Dumbbell Exercises for Massive Triceps

The sequence of these movements is always random. I'm not wedded to the heavy-first, definition-later philosophy. Sometimes I start with a deep-burning isolation exercise, such as one-arm dumbbell extensions, and end with close-grip benches or dips; at other times, it will be just the opposite. What matters is building a severe burn with my first exercise, then keeping it going through the others. In any case, dumbbell movements, especially the following three, are essential to all of my triceps workouts.

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.*

Six Deadly Diet Sins

Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day'’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 grams per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

Bodybuilder's Guide to BCAAs

Before creatine, arginine and whey protein ranked supreme as popular bodybuilding supplements, the branched-chain amino acids were the hot ticket for bodybuilders. Today, BCAAs are back on the must-have list of supplements because bodybuilders have found that they work well to enhance muscle growth, strength, energy and even fat loss. If you’re not using them, here’s your guide to why you should.

GAT Whey Protein at - Best Prices on Whey Protein!

Fast-acting GAT Sport Whey Protein is an optimal source of protein to help build and maintain muscle.* This premium source of whey protein delivers an ideal protein source for building lean muscle. Low carb protein powders have been shown to accelerate fat metabolism and define lean muscles you have been working so hard to build.* Start reaping the benefits!

Instagram photo by Joe DeFranco • Jan 23, 2017 at 2:59am UTC

H2O for the Bodybuilder

As an athlete or a healthy person—you know soda is not the best choice for a beverage, but drinking plain water sometimes seems more like a chore rather than the right thing to do for your body. More and more people today are “hooked” on diet sodas and carbonated beverages than ever before. Bodybuilders on a contest diet like to drink it, as the carbonation keeps them full and they like the taste better than plain water. It also feels like a treat to have a diet soda in a world of plain, unseasoned contest foods. But not only can diet sodas hinder weight loss and upset your digestive process, they can also prevent your body from ridding itself of excess water. The hardest part of getting on the “drink water” bandwagon is getting of the soda roller coaster. Rather than going cold turkey and moving straight to plain water, I have a plan that I use with many athletes and clients that either have difculty getting enough fluids in or for those trying to kick the habit of carbonated drinks and sodas. If you are used to drinking diet soda and carbonated beverages, the easiest way I’ve found to kick the habit is to wean down.

Tip: Build Pecs Like A Pro | T Nation

First, lift moderately heavy weight with various intensity techniques sprinkled in, focusing on these essentials – flat and incline pressing. There are plenty of ways to do this, but I typically use 3 exercises for 4 sets each, and stay in the 6-12 rep range. Ultimately by the end of these 12 sets your chest should be both fatigued and pumped.

15 Most Important Exercises For Men

Every gym-goer in the world has been asked “Whaddya bench?” at least once. This move is responsible for developing powerful, well-defined pecs, shoulders, and triceps, which lead to a more commanding presence, with or without a shirt on. Combine with that the muscle-building effects of the testosterone this move releases and all you have left to do is watch your “little black book” fill up.

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

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55 5 diet mistakes that make it harder to cut body fat
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57 2 ways to redefine your chest workouts
58 Top 5 Triceps Training Mistakes
59 TPS Interviews Boris Sheiko Part 2-The "Secrets" of Russian Powerlifting Revealed
60 Watch: 'Thor' star Chris Hemsworth sinks perfect full-court shot
61 Hidetada Yamagishi on Twitter
62 The 10 best workouts for weight loss
63 Bella Blu "Bars" 2017 Palm Springs
64 Tip: Master the Double Under | T Nation
65 Kris Gethin's 8-Week Hardcore Challenge
66 Tip: To Get Strong, Be the Weakest Guy in the Gym | T Nation
67 Instagram photo by Christy Merritt Murphy • Jan 26, 2017 at 9:49pm UTC
69 - Huge Online Supplement Store & Fitness Community!
70 Instagram photo by Shawn Ray • Jan 26, 2017 at 7:53pm UTC
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72 Tip: Drink This Milk-Yogurt Hybrid - Biotest
73 The Counter on Twitter
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75 Tip: Hop On, Hop Off Treadmill Sprinting | T Nation
76 Metabolic Drive® Award Winning Gourmet Protein - Biotest
77 Life Is GOOD!!!
78 Instagram photo by Zach Even - Esh • Jan 25, 2017 at 2:40am UTC
79 Tip: Train Right for Your Profile Type | T Nation
80 Tip: The Toughest Exercise You'll Ever Do | T Nation
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83 Tip: Squat Without Hip Pain | T Nation
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86 Tip: How to Make the Cable Crunch Really Work | T Nation
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