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Johnnie O. Jackson and TJ Clark | New Back Attack

Seven weeks out, and one week since their last back blast, check out how JOJ mixes up his routine from exercises to tempo to reps.

Jon Delarosa and Marco Rivera | Back Training

Jon De La Rosa and Marco Rivera can often be found training together, whether or not they're filming a video for Muscular Development. This time, we caught u...

Steve Kuclo and Dan Newmire | King Snake Chest Training

Check out how IFBB Pro Bodybuilder Steve Kuclo and NPC athlete Dan Newmire change up grip/joint placement and range of motion to blast the pecs preparing Ste...

FIBO Power | Day 1 in Germany

Team MD is in Cologne, Germany for FIBO Power. Check out these highlights and things to come from the expo, including shout outs from Jose Raymond, Dusty Han...

FIBO Power | Welcome from Rob Bailey and Furious Peter

Muscular Development's crew was out and about on the streets of Germany when they ran into none other than Furious Pete and Rob Bailey!

DeFranco Insider – Advanced Arm Training for Athletes | Defranco Insider Blog

Try out this advanced arm training exercise for athletes – George DeFranco’s Perfection Reps . It is one exercise in one of our FULL DeFranco Insider monthly workouts .

FIBO Power | Jose Raymond and Dusty Hanshaw train delts

Muscular Development's Jose Raymond trains shoulders in Germany with fellow iForce Nutrition athlete Dusty Hanshaw.

Juan Morel Practices Posing

GEAR Nutra athlete Juan Morel gets in a session of guest posing practice at Bev Francis Powerhouse Gym with just three weeks to go till the Arnold Classic Br...

Branch Warren, Rich Gaspari, and Ashley Kaltwasser Photo shoot

Take a behind-the-scenes look at Gaspari Nutrition's photo shoot with newly signed athletes Branch Warren and Ashley Kaltwasser. They shot at Bev Francis Pow...

Jason Poston Trains Triceps

GEAR athlete and IFBB Pro Jason Poston trains triceps.

Dennis Wolf Teaser

Coming soon from MD....

Remembering Larry Scott

Trick Media puts together a quick tribute to the First Mr. Olympia Larry Scott. Footage from the Evolution of Bodybuilding movie.

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Top News
The 30 Best Leg Exercises of All Time

In sports, the gym, and daily life, a strong lower body is crucial to performance. For the sake of your physique and training results, here are 30 strength-building  lower body exercises  to ensure you never skip leg day. 

Sagittarius Horoscope for Friday, January 30, 2015

Saturday, January 31, 2015 - Deeply-rooted patterns are sneaking into your awareness today, awakening you from a fantasy that still continues to fascinate you. However, you can now see your attachment to the past. Even if there is some emotional pain connected with your memories, the air is being cleared so you may move on. There is no need to hang onto behaviors that aren't productive any longer just because they worked for you once before. Retelling your story in a different light transforms you from a victim into a hero.


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10 great things about lifting weights that non-lifters just don't understand: …

10 Foods That Fight Fatigue

“We put so much emphasis on caffeinated drinks, but those just spike up your energy before slowing you down,” says Jim White, R.D., owner of Jim White Fitness in Virginia. “Get rid of this idea of a quick fix.” Instead, White recommends eating frequent meals (skipping one can cause your blood sugar to rise and then tank), and putting some strategy behind the foods you pair. For example, whole grains consumed with protein can help prolong an energy high. With that, watch your sugar intake. Sweets, pastries, or even granola bars boost energy, but that energy quickly plummets.

Sled Conditioning - Without the Sled!

Your conditioning program is not complete without exercises that tax the whole body, and not having access to a Prowler or a traditional weight sled is no excuse for not getting it done. Enter treadmill pushing, a simple but effective group of exercises performed with the one piece of equipment found in virtually every commercial gym in the world…unplugged.

Biotest on Twitter

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Instant Muscle: A Safer Front Squat

The safety squat bar has a pad in the center and two handles that point perpendicularly to the bar. It’s made to sit at the base of your neck with the handles pointing forward— but if you flip it around so the handles point back, you have a front squat apparatus that’s gentler on your shoulders and easier to grip.

The 10 Commandments of Gym Etiquette

Whether you realize it or not, you and those you share a gym with form a community. Making that community an entity that can work together for everyone’s benefit means following a few sensible rules—rules that aren’t posted on the walls of your gym but probably should be. Follow this simple code of conduct to ensure the safest, most productive—and least annoying— training environment for everyone around you. Go ahead and print these pages and tape them to the wall of your gym. It’s time everyone got the message.

T NATION on Twitter

Bulking up by increasing body fat will decrease insulin sensitivity and impede muscle growth: …

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

The 10,000 Step Workout to Build a Killer Body

If you're looking for a well-rounded workout to suit all of your needs, this is the one. By combining running, sprinting, body weight exercises, and resistance exercises, this workout will build muscle, burn fat, and boost your endurance and stamina. And we tracked our progress with the new Fitbit Charge. (Enter here for a chance to win one) . For more of our test-runs of the Fitbit, check out our Longest Day Ever .

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

10 Upper-Body Moves That Build Your Core Too

“Abs are made in the kitchen.” Yes, that’s partly true, but they’re made in the gym too — for any muscle to grow in size and density, it needs stimulus. To sculpt a ripped six-pack, you’ll need to target your abs with more than just a few plank holds and ab-wheel rollouts. Every exercise you do should engage the core so your trunk is stabilized in space.

Author Steven Pressfield | How to Overcome Resistance

Col. Nye: Historically, Spartans got a bad rap. They can be thought of brutish thugs but they have a lot to offer today’s world. Current society could learn from Spartan mindset, focus, philosophy, expression of honor, soldierly honor, and grit. Modern peoples are lost and need an identity. They need honest pursuit and need to face adversity. The voice of resistance is always there. Expect the negative force. It’s relentless; it must be defeated.

The Truth About Cardio and Muscle

Assuming you’re eating sufficient calories to grow muscle , and performing only a moderate amount of endurance training (i.e., not training for a marathon), you should have no trouble gaining size with a lifting-meets-aerobics program. Aerobics will actually make you a more efficient lifter. A competitive powerlifter with a 475-pound bench press, Nuckols regularly incorporates steady-state training into his program: “It helps you increase your training density, volume, and frequency by aiding in recovery during your workouts and between your workouts. Being able to work harder and recover from more work is the simplest way to make more progress.”

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.

Gain Greater Mass with Drop Sets

The reason why drop sets work is that in any given set you are only recruiting a certain amount of muscle fibres. By then stripping the weight down and going lighter you recruit different muscle fibres, which should help the muscles achieve growth that couldn’t be achieved by sticking with the same weight.

Fighter Diet News

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

More Muscle in Less Time

In the dawn of the New Year, you’ve probably got your hands full realizing lots of  resolutions.  And while one of them may be to get in better shape, that doesn’t necessarily mean spending more time in the gym. If you’re busy and stressed and need all the free time you can get, or you’re just trying to establish the habit of working out and are tired of committing to a full gym schedule, this is the routine for you. It needs to be done only twice a week, and can be completed in well under an hour. As you’ll soon find out, that’s plenty of time to change your body.

Butt & Belly Pak

Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

7 Early-Morning Stretches to Build a Better Body

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you're like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these seven quick and easy stretches for every muscle.

8 Ways to Avoid a Winter Workout Rut

On that note, you’ll want some new clothes and/or shoes to help you get outside, or into the gym, more often, says trainer Todd Durkin, founder of Fitness Quest 10 and author of The Impact! Body Plan. Clearly, this will help you look better while working out, but more importantly, it will provide you with the proper apparel to face the cold, and the monetary investment should motivate you to make your purchases worthwhile. Try to find a happy medium with your budget – don’t feel the need to spend too much but don’t automatically go for the cheapest available thermal leggings or gloves unless you can tell that they will be effective.

4 Medicine Ball Exercises for Shredded Abs

As well as helping with injuries, the medicine ball can help tone your core muscles, - the body’s center of power. Using a medicine ball to train the core is perfect because you can perform so many functional movements similar to those that you do in everyday life.

The Skinny on Cleanses and Detox Diets

Putting it right up front, these trends are simply another way to leach money out of your wallet. While there may be some merit to simply avoiding some foods to clean out the bowels and other organs, you will, without fail, rob your body of vital nutrients, especially if done for a prolonged period of time. And for hard-training athletes who already have to fight to keep nutrient levels balanced, this is a dangerous and unnecessary step.

Front and Center Forearm Workout

If your forearms are severely less developed than your upper arms you might want to train them twice per week. Another way to give the forearms a boost in size is to avoid using wrist straps as much as possible in your back training, so the forearms are forced to squeeze the bar or dumbbells harder in order to hold the weight. Finally, if you are truly a glutton for punishment, try performning the below exercises as one “giant set.” If that does not freak out your forearms, nothing will .

5 Ways to Amp Up Muscle Growth

If your program calls for 5 sets of 5 reps (25 total reps) and you're able to hit additional reps on the first few sets, don't stop at 5! For example, your “5 sets of 5 reps” may end up looking like 7, 6, 5, 4, 3 or 6, 6, 5, 4, 4. Regardless, go by how you feel and use as many or as few sets possible to complete all 25 reps.

Encyclopedia of Underground Strength & Conditioning [Official Trailer] - Zach Even-Esh

God knows I have been through some rough times in my life & if it wasn’t for my wife, my kids, my parents, my brothers, a few friends and few mentors who helped me from way back when, this book never would have happened.

Healthy Snack Alternates for Every Craving Type

Even if you've followed a strict fitness and diet program for weeks, everyone gets hit with sudden food cravings. Whether you're a victim of late-night salt urges or post-workout sugar pangs, you don't have to destroy your progress by giving in. We offer you healthier alternatives to some of your favorite guilty snacks. Remember, moderation is key, but when you need to satisfy your hunger, don't start shoveling your face with potato chips and cake—try one of these instead.

The Best Ways to Increase Your Metabolism

Without a doubt, the most effective way to jack up your metabolism is to put on and maintain slabs of lean muscle mass. Muscle is made up of what is called metabolically active tissue which means that it requires energy to be built, used and maintained. Compare this to fat tissue which pretty much sits there like a blob not burning up any calories at all. The best way to develop muscle mass is by, you guessed it, weight training. Which means even if fat loss is your main goal you should always keep weight training as part of your plan.

5 Foods You Should Never Eat Before a Workout

By now, we all understand the importance of fueling up before an intense sweat session. What you may not know is you could be sabotaging your workout with the wrong foods. Avoid these five at all costs.

Are You Really Overtraining? (Or Just A Little Sore) - Born Fitness

If you’re concerned that you’re not recovering correctly, test your heart rate again. If your resting heart rate is significantly elevated, there’s a good chance you’re pushing too hard and need a break. Or, you can try HRV (such as the product by BioForce), which assesses your heart rate variability and provides biofeedback on your stress levels and recovery. It can indicate what days are best to push hard or back off. It’s new technology that makes it much easier to “listen to your body.”

T NATION on Twitter

Get lean and break bad eating habits in only 28 days. The new V-Diet is here: …

2 Simple Drills To Nail Difficult Lifts -

Want to pull an impressive weight off the floor or hoist it over your head? The secret lies in your lats. Use these two simple drills to harness your back's powerful stabilizers!

How 'The Rock' Became America's Unlikely Life Coach

When The Rock made a cameo in the final minutes of last week’s WWE Royal Rumble, it was an exciting if unsurprising turn of events. Seeing him sprint to the ring is a familiar sight, even if, in recent years, we’re more likely to find him on the big screen than in the squared circle. Seeing The Rock pull up outside an aging Fort Lauderdale pizzeria and march into the kitchen to confront the owner about his out-of-control temper is a stranger sight, but it’s one you’ll see if you tune into TNT’s Wake Up Call , which has its season finale tonight.


Apparel Clearance

Are Your Man Hands Grossing Her Out?

If your hand hygiene game is a little lacking, worry not. There’s an easy fix for dry skin, dirty nails, tough calluses, and every other major don’t-touch-me turnoff.

New Proof That Real Men Love Sriracha

Some like it hot—for a reason: Men who love spicy tastes tend to have higher levels of testosterone, finds new French research.  In the study, men sat down to a delectable dinner of mashed potatoes,...

Dwayne Johnson 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

Extreme Bodyweight Workout with Sarah Grace

No gym? No weights? No problem! Sarah Grace shows you how to get an amazing cardio and strength workout anywhere with no equipment.

The 9/2/1 Rule: A Bodybuilder's Guide to Fitness

We move faster than ever before from day to day and demand a lot of ourselves in many facets of our lives. It's virtually impossible to maintain a high intensity all of the time. We need to strategically think about when we are going to maintain, surge, and step back. I have noticed this with my clients over the last 13 years. They either want to go super hard or they want to just take a break. They find no middle ground, which is where we should be living the majority of the time. So, I developed what I call the 9/2/1 rule. It can be used in all areas of life, but I will relate it to nutrition and exercise here.

Three 'Empty-Stomach' Workouts to Aggressively Start Your Morning

You already know the key to melting off fat is being active as much as possible, and these workouts (exclusively pulled from The Shred) produce short bursts of moderate to intense work that will help speed up the fat-burning process. It’s true, 21 days is not a lot of time, but it’s doable with some extra effort. The Morning Grinder sessions from the app and book are brief, effective ways to jumpstart your metabolism each day. Here are three sample workouts; switch and swap them, but do one every morning in a fasted state—i.e., before breakfast. Is it a pain to have

Optimum Nutrition Gold Standard 100% Whey at

Whey protein is popular with active adults because it digests rapidly and is a rich source of amino acids for muscle recovery. Whey protein isolates are the purest form of whey and the primary ingredient in Gold Standard 100% Whey. Each serving provides 24 grams of rapidly digesting whey protein with low levels of fat, cholesterol, lactose and other stuff you can do without. There's no doubt this is the standard all other proteins are measured against.

4 Steps to Reach Your Fitness Goals

When you write a new destination on your GPS, you have either two choices. You either put a starting address, or you start from your current location. If you don’t do one of those simple steps, your GPS won’t work. Same goes for your health goals. You might be rolling your eyes right now but so many people come in my office and don’t even know where to start. If you don’t know where you are starting from, meaning body fat, lean muscle mass , weight, or anything that would help you measure progress, how can you know if you are getting close to your destination.

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Getting Started with Bodybuilding

If you’re just beginning with bodybuilding then you have to have a basic plan. Take a look at your body and focus on what you really need to do to it.  One of the biggest mistakes made is trying to bulk up right away.  Bulking up was a term used in the 60’s by some of the older bodybuilders who wanted to put on size fast.

Muscle & Fitness on Twitter

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5 Fitness Measurements Every Athlete Should Know

“You want to be able to figure out what your strong points are and what your weak points are,” McArdle says. Not just to know how healthy you are, but also to know if the workout program you are using actually works. “By testing regularly you can see if the things you are paying for are actually giving you a quantifiable result.”

MusclePharm Combat Powder at

FOR MEN: As a dietary supplement, mix 2 scoops (providing 48 grams of protein) with 8-12 fl oz of cold water or any beverage you prefer. Consume 2-3 times a day for optimal muscle growth. To increase your protein intake per serving and achieve a delicious milkshake taste, use skim or low fat milk instead of water.

51 Mike O'Hearn on Twitter
52 Dorian Yates on Twitter
53 Vitamin-Enhanced Drinks May Be Harming Your Health, Study Finds
54 on Twitter
55 Dorian Yates on Twitter
56 DeFranco Black Graffiti tee
57 7 Reasons Your Cold Won’t Go Away
58 T NATION on Twitter
59 5 Super Bowl Eats To Aid Your Muscle Diet
60 The Six-Week Bench Press Solution! -
61 Kai L. Greene on Twitter
62 7 Nutrition Tips For A Successful Transformation -
63 shawn ray on Twitter
64 Symmetry In Motion: Biceps and Calves Supersets
65 on Twitter
66 T NATION on Twitter
67 Dorian Yates on Twitter
68 HOW & WHEN You Will Truly Become STRONG [Mind, Body, Spirit] - Zach Even-Esh
69 Leg Overload Workout
70 The Scary Truth About Calling in Sick
71 The 11 Most Intimidating Foods and How to Prepare Them