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The UPenn Crew: NOTHING Worth Having Is Comfortable • Zach Even-Esh

Episode 110 of The STRONG Life Podcast is with Jim Steel (Head Strength & Conditioning Coach at UPenn) along with his assistants, Cristi Bartlett and Tracy Zimmer. Check out some of their training videos below (BIG Numbers + BIG Reps) as well as everything we spoke about from training to nutrition, mindset to dogs, injuries …

3 ways to add strongman training into your workout

Pump up your routine by trying the same moves—if not the same weights—as the world's strongest men.

Watch: Pro Bull Rider Jess Lockwood Shows off His Strength with PBR Tour Win

The 19-year-old star won the first Professional Bull Riders competition of the year at Madison Square Garden.

WATCH: Table Talk with Mark Dugdale — Exercise Execution, Pre-Workout Food, and Recoverability

Mark and Dave share their combined knowledge in both powerlifting and bodybuilding, gained from multiple decades honing their respective crafts.

WATCH: Dugdale UGSS Presentation — Fats, Blood Sugar, and Macronutrients

You know the importance of protein, carbohydrates, and fats, but are you overlooking the finer details such as fiber and what types of fats are best?

Jason Momoa Throws Axes With Jimmy Kimmel

The 'Frontier' and 'Aquaman' star taught his hosts how to throw tomahawks with a beer in hand.

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7 Pre-Workout Pitfalls You Must Avoid

After your training session, you might feel especially drained, so having something readily available will help jump-start the recovery process. A post-workout shake works extremely well here, especially one that includes casein and whey (15-20 grams each), and 60-80 grams of a quick-acting carb like pure dextrose powder or fruit juice. The protein aids the body's repair processes, while the simple carbs prompt an insulin response that helps open up pathways to store glycogen for energy and push amino acids into muscle cells. You may also want to add 5 grams each of glutamine and BCAAs to aid muscle repair.

2 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

How to build muscle: The best muscle-building diet

The fatal mistake bulkers make is eating too much too soon. They may start out following an intelligent diet, but when the scale doesn’t jump five pounds in a week, they assume the program isn’t working and start swallowing everything in sight to see gains—and then they get fat. Of course, it’s true that more calories provide more raw material for muscle, but the body is still capable of building muscle without them. In fact, it’s been shown that muscle growth can occur even while in a caloric deficit.

Crohn's Couldn't Keep This Bodybuilder Down

I partnered up with my great friend and coach, Cliff Wilson. We were on a mission, and the plan was to drastically increase my caloric intake and use the extra energy to overload my muscles during the workouts. I rarely took a day off from lifting, and some days, I lifted twice. My diet was restricted because of my Crohn's, but for the majority of the time, I was averaging 650-700 grams of carbohydrates a day. I'm not sure whether it was the medication I was on that was finally allowing me to digest food properly or my aggressive intake, but I started to grow like crazy.

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.

Men's Fitness 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

Tip: The Best Food to Eat for Prostate Health | T Nation

Fact: Most men will get prostate cancer if they live long enough. But a certain food will greatly reduce the risk. Here's the science.

The Best Damn Workout Plan For Natural Lifters | T Nation

Frequency is crucial for the natural lifter because the actual training session is the stimulus to trigger protein synthesis. In other words, the workout itself is what puts you in anabolic mode, whereas the enhanced bodybuilder doesn't need to use the workout as a trigger. The enhanced lifter is in anabolic mode 24 hours a day!

Louis Martin Jr. on Twitter

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Tip: 3 Moves to a Better Front Squat | T Nation

Hold the stretch for about the length of time it takes to complete a regular training set (20 to 30 seconds). When you're comfortable holding the light kettlebell for that long, progress by increasing the weight of the 'bell. Performing this over two or three cycles of load progression will do wonders for your ability to comfortably hold the front squat position, giving a significant boost in technique.

Daggi 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

5 Ways to Shredded Abs

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

Tip: Your Feelings Don't Matter | T Nation

Don't train because you're motivated; train to become motivated. Unless you're preparing for a competition, you probably won't feel fired-up on a daily basis. So show up, put in the effort, and find your motivation in the middle of the set. It'll be there waiting for you... unless you are completely physically burnt out. And that likely will only happen if you're an advanced athlete who trains constantly or is ill.

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.

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.

T NATION on Twitter

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Tip: Get Your Elbows Right for Push-Ups | T Nation

On the flip side, tucking the elbows in hard to your sides isn't a great idea, either. While most do this with the intent of sparing the shoulders, what ends up happening is that this excessive tucking causes the humerus to glide forward in the glenoid fossa. In normal people talk, you start to get an "owie" in the front of your shoulder.

Tip: Eat Potato Chips, Stay Lean. Here's How. | T Nation

The problem is how we usually eat them, usually in French fry form or out of a bag you shame-purchased at the convenience store. It's not the potato that's the problem, it's how it's prepared: fried or baked with bad fats and soaked with extra calories. Here's how to make your own shame-free chips.

19 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

Instagram photo by Shawn Ray • Jan 28, 2017 at 8:02pm UTC

5 Staple Exercises You Should Do At Any Age!

Not sure which exercises are good for life? Don't fret, we've got you covered. Unless you're suffering from a specific injury or health problem, these five exercises deserve a lifetime spot in your workout routine. These are the gym gems that will benefit you no matter your age.

Train Like A Titan With Mike O’Hearn

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23 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

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

The 100-year-old move you need for shredded abs

To build truly strong and eye-popping abs , you have to expand your ab-exercise repertoire. And while this move is probably new to your ab-building toolkit, it's actually lasted 100 years—and for good reason. Arthur Saxon—an early-20th century strongman—used it to build his core to the point where he could perform staggering feats of strength, such as extending a barbell loaded with 370 pounds overhead with one arm, while bent at the hips to one side. Now known as the Saxon side bend, this old-school core-builder is definitely worthy of  21st century workouts.

20 Unwritten Gym Rules You Must Follow

Whether you consider the gym to be a place of worship where you pray for the gains you are about to receive, or a social necessity where you hit the bar on a daily basis, there are certain unwritten rules that must be followed for the well-being of all those in attendance.

Top 5 Triceps Training Mistakes

As the name suggests, your triceps have three heads: long (upper inside), medial (lower inside) and lateral (outside). The heads always work together, so it’s impossible to isolate one from the others. However, the angle of your arms changes the emphasis, stressing the heads differently. Too many bodybuilders are unaware of how various exercises hit their tri’s, and thus they typically overemphasize their lateral heads and underemphasize the long and medial heads.

Tip: To Get Strong, Be the Weakest Guy in the Gym | T Nation

There are exceptions to the rule, but it's hard to be motivated for a heavy squat day when boy band music is blaring over the stereo and you have fake CrossFit-hero guy working out next to you performing a circuit of kipping pull-ups, high-rep deadlifts that are more like bouncelifts, and bear crawls over a broken glass.

How to Eat Fruit Without Wrecking Your Bodybuilding Gains

Fructose, however, is a completely different story. Food that contains fructose takes much longer to metabolize. Muscles cannot use fructose as such. It must first be converted to glycogen in the liver. When liver glycogen levels become saturated, fructose gets converted into fat. So, fearing this conversion to fat, many bodybuilders avoid all fruit. If your carbohydrate intake is low to moderate though, eating one or two pieces of fruit a day should not be a problem for you, as far as fat storage goes. Plus, fruit provides the benefits of fiber, vitamins and phytochemicals.

Tip: The Bacteria That Builds Muscle - Biotest

We know that fostering the proper types of bacteria in your gut can quell inflammation and lead to better health in general, but now there's mind-blowing evidence that suggests the right gut bacteria might help you grow muscle and build endurance.

5 Rookie Mistakes in the Gym

The hardest step is to make the decision to get in shape. Don't make these missteps when you hit the gym.

Instagram photo by Fitplan • Jan 29, 2017 at 4:08pm UTC

5 muscle-building breakfasts

Though it may feel indulgent, it’s fueling your body with protein, calcium, and iron. And while building muscle requires plenty of protein, it’s also important to balance out your meals with carbohydrates for long-lasting energy—which is why the berries make a great addition. Plus, they'll also provide an antioxidant boost.

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.

Instagram photo by Shawn Ray • Jan 28, 2017 at 3:29pm UTC

37 5 ways to relieve delayed onset muscle soreness

But while plenty of guys have contended with delayed onset muscle soreness, it's still something of a mystery. “The jury’s still out as to exactly why it happens,” says Lance Dalleck, Ph.D., assistant professor of exercise science at Western State Colorado University. “But the leading candidate is that excessive eccentric contraction causes muscle damage, inflammation, and stress that trigger the pain receptors.” Eccentric muscle action refers to movements that have you releasing load, such as the lowering portion of a bench press , the release portion of a row, the action of starting and stopping a lot (such as in intervals), or even a lot of running downhill. “Most people who’ve done some activity will know after what workouts they can expect it,” Dalleck says.

38 Episode 97: Advanced Jump Training

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: 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.

6 pieces of moisture-wicking, chafe-free gear for outdoor HIIT workouts

On days you just can’t stand to be inside, get out wearing the greatest high-tech apparel.

The 10x10 shred extension workouts

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you'd see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we've modified traditional GVT. It's somewhat of a mutant.

Get that: the abdominal V

We've asked founder of TRyMFitness and training correspondent to HUMANFITPROJECT , Tim McComsey, NASM-CPT for a write-up and demo of a two-day per week routine to land those lower abdominal and oblique cuts that some women (we asked them) like to refer to as "sex lines."

Raise the Bar

Follow the standard practice of doing barbell bench presses first in chest workouts to maximize the amount of weight you bench press and therefore the amount of overload on the chest. Afterward, move to dumbbell presses to better focus on the pecs without the triceps being the weak link. This study sets the barometer for how much weight you should be able to use on dumbbell bench presses — 80% of your barbell bench-press weight. If you’re under this mark, work more on your dumbbell bench presses; if you are over, then work on your barbell bench presses. - FLEX

Training Style: FST-7

The pump-it-up philosophy of Mr. Olympia Phil Heath.

How Many Times Per Week Should You Train?

In a University of Rio de Janeiro study, subjects were divided into three groups to train with a different weekly frequency: twice per week (Tues., Thurs.); three times per week (Mon., Wed., Fri.); or four times per week (Tues., Wed., Thurs., Fri.). Each group used the same full-body routine each workout. Strength improvements for bench press, lat pulldown, and leg press were measured at four and eight months.

Best Damn After 10+ Weeks, Follow Up?

If you are dieting down the only anabolic moment in your day is the training session. If you turn it into a catabolic event by not having any nutrients in you when you train, you WILL lose muscle mass.

Seven Best Carbs to Build Muscle

Benefit: A mass builder with fiber You can determine a quality bran muffin by reading the label, but your best bet may be to make your own. Purchase any high-fiber cereal that has a muffin recipe on the side of the box. Substitute honey for sugar, add two or three scoops of whey protein to the mix, and you have a high-carb, protein-rich snack. Fiber in the cereal makes the end product low glycemic or "slow burning," which is ideal for bodybuilders who struggle to stay relatively lean while bulking up.

The Ultimate Rear Delt Workout

Notice that when you are standing free, with your body unsupported, your rear delts have no stabilized base against which to press with their max strength. I have two solutions to this training paradox: The first is to perform seated dumbbell side laterals with my chest braced against an incline bench. Not only does this prevent forward thrust of my torso  as I raise my arms, but my stabilized torso enables me to isolate all of that power into squeezing my rear delts. I’m also able to squeeze that max weight through the full range of motion of my rear delts.

Instagram photo by Lance Keys • Jan 29, 2017 at 10:57pm UTC

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54 How to Hit Those Stubborn Outer Calves
55 A Triple-Dose of Creatine Benefits
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62 6 Tips for a Better Deadlift
63 The 8 unhealthiest drinks you could ever order
64 15 ways to lose the last 10 pounds
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69 Kendall Vertes & Asia Monet Ray Launch Clothing Lines
70 Weekly Twitter Giveaway Terms And Conditions
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80 The Truth About Waist Trainers | T Nation
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83 Tip: Strengthen Your Grip to Lift Heavier | T Nation
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85 Leg Training
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87 Instagram photo by Lance Keys • Jan 29, 2017 at 10:57pm UTC
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93 The Best Bodybuilding Quotes of All Time