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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 …

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.

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: 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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Top News
1
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.

2
The Best Bodybuilding Quotes of All Time

Staying focused on your fitness regimen can be tough. There are all kinds of gym excuses and distractions  that can keep us out of the action. Maybe that's why fitness icons are so damned impressive. Sure, they have money, but they sure as hell weren't able to buy their physiques. The guys on this list worked hard, ate well, and stayed mentally sharp. Here's what they had to say along the way.

3
The 8 Biggest Dieting Offenses and How to Fix Them

If only we could hire referees to sit with you at your breakfast nook, your dinner table and your favorite lunch spot. If only someone with a discerning nutritional eye could look over your shoulder as you fix your pre- and postworkout shakes and cry “foul” when your protein-to-carb ratios didn’t add up or you used only one scoop of protein rather than two. Because here’s the deal: too many bodybuilders make too many dieting mistakes. Whether it’s a lack of protein, an overabundance of simple carbs, or a faulty bedtime snack, such shortcomings are holding back loads of people from achieving their bodybuilding goals. So here, we break down a handful of the most egregious diet fouls we come across. If you can just fix these, you’ll be in good shape — literally.

4
Muscle & 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

5
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.

6
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.

7
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.

8
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!

9
Train Like A Titan With Mike O’Hearn

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10
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.

11
Louis Martin Jr. 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

12
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.

13
5 Ways to Shredded Abs

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

14
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.

15
Combat Crunch Bars by MusclePharm at Bodybuilding.com - Best Prices on Combat Crunch Bars!

This is my absolute favourite protein bar. It makes a great dessert alternative, or quick 'meal' if you're on the run. Chocolate Chip Cookie Dough is the best flavour I've tried and I've tried, the white chocolate raspberry, cinnamon twist, and coconut chocolate. The cinnamon twist flavour is my 2nd choice, I just find it too sweet, but the flavour is good. If they could cut down on the sweetness of the cinnamon one that would be tied with the chocolate chip cookie dough. They really missed on the chocolate coconut one, the coconut flavour is not good at all, it's almost like sunscreen coconut instead of macaroon coconut.

16
Chest, Shoulders & Triceps Workout

*On these you simply press enough so the bar just clears your head.  Bring it down to about nose level in the front and then press up and bring the bar back down behind your head to ear level.  You won’t be extending your arms anywhere near locking out, but it will ensure continuous tension on the delts.  Over-and-back counts as one rep.

17
Bodybuilding.com 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

18
Tip: A New Exercise for Glutes & Quads | T Nation

Doing exercises with a unilateral stance corrects imbalances, enhances stability and coordination, and builds single-leg strength. That's a surefire way to add plates to your regular squat and increase athletic performance. Here's a great unilateral exercise that most people have never tried.

19
Instagram photo by Shawn Ray • Jan 28, 2017 at 8:02pm UTC

20
Tip: A New Exercise for Glutes & Quads | T Nation

Doing exercises with a unilateral stance corrects imbalances, enhances stability and coordination, and builds single-leg strength. That's a surefire way to add plates to your regular squat and increase athletic performance. Here's a great unilateral exercise that most people have never tried.

21 Bodybuilding #1 Destination at Muscular Development

Ron Harris Named Online Editor of Muscular Development Read more...

22
Muscle & 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

23
The 13 most basic rules of clean bulking

“You can't gain muscle or weight if you continue to be in a caloric deficit,” says Trink. You need to take in more calories on a daily or at least weekly basis." (Most guys, especially those new to the weight room, mess this part up.) A good estimate of how many calories you should be consuming is to take your body weight and multiply it by 16. (For example: 200 pounds x 16 = 3,200 calories.) If you don’t see any gains after two weeks, try increasing your calories by 200 until you hit the sweet spot.

24
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.

25
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.

26
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.

27
Jeremy Brooks 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

28
The Food That Really Made America Fat | T Nation

We're currently experiencing another long-term boom in corn production and as a result, cheap corn prices. Consider that in 1930, America was producing 1.7 billion bushels a year, but in the year 2016 we produced roughly 15 billion bushels. While most of it's not being distilled as it was back in the 19th century, it is being turned into products that, in the long run, are just as devastating as grain alcohol.

29
The Best Way to Mix Creatine

Your guru is correct in the long term, but recent research shows that creatine breaks down slowly in liquid. Most products maintain up to 95% of their creatine for up to eight hours after being mixed with water. Most also retain up to 80% of their creatine after one full day, and effervescent products may last even longer. To get the most from your creatine, blend it just before taking it. But, for the sake of convenience, and if you don’t mind a small amount of waste, you can mix your creatine/protein combo before you head to the gym.

30
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.

31
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

32
Jailhouse Strong: 100 Bodyweight Squat Challenge

Here is the Jailhouse Strong challenge to you. Do this complete sequence three times, rest two minutes between sets. Complete each set in four minutes and you are physically fit. Do it in three minutes and the warden will call you sir.

33
The better abs workout program

We’ve come up with three different workouts: one that trains you to avoid bending your spine forward and back; one that makes you avoid lateral bending; and one that has you fight twisting in any direction. Tack on one at a time to the end of the workouts you already do, and repeat whichever one you find the most challenging more often. We don’t expect you to stop sitting, but you owe it to yourself to stay healthy—and get a six-pack.

34 Tip: The Best Chest Exercise You've Never Tried | T Nation

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.

35
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.

36
Ab Training: 6 Reasons Your Abs Aren't Showing

Have you been spending hours in the gym working on your abs without seeing results? You may be making one of these errors! Here are 6 reasons your abs aren't showing.

37
Men's Fitness on Twitter

38
The no-cardio workout plan to build muscle and torch fat

We’re holding you to it. And we’re getting you started with a six-week plan that’s simple to follow. No more wondering how many sets and reps to do, or what the most effective moves are. And, best of all, you don’t have to suffer long bouts of cardio. This program gives you the fat-torching benefit of cardio without the traditional means.

39
13 top songs to get you going at the gym

The heavy-metal lover made the long walk to the Octagon as "The Immortal" rained down from the speakers of the American Airlines Arena in Dallas, Texas. Jamey Jasta, the lead singer of Hatebreed, wrote the song -- with a little help from Brown -- after the two met at a concert.

40
10 metabolic moves to supercharge weight loss

This high-intensity metabolic circuit, created by  Jungin Jung MS, ATC, CSCS from SoHo Strength Lab, is exactly that. To make this routine crazy-effective, Jung capitalized on two old-school pieces of equipment: a medicine ball and resistance bands. The first five metabolic exercises are done with a light- to moderate-weight medicine ball and will help you burn fat, maximize your power output, and forge a rock-solid core. The second round of metabolic exercises comprises moves done with light to moderate resistance bands, which will trigger fat loss as well as improve your athletic performance.

41
Bigger Arms in 5 (Unconventional) Moves

Performed on the vertical side of a preacher bench or lying prone on an angled bench, this is a tough exercise to find a good balance point. It will require some experimentation with bench angle but start at about a 60-degree incline and go from there. Start with a neutral grip at the bottom position and rotate outward (supinate) on the way up if using dumbbells. Avoid swinging and keep your elbows from flaring out. This exercise can be placed in the middle of your routine after a good barbell curl and should stay in the 10-12 rep range up to the point of failure. For the ultimate pump, use a straight bar and squeeze tight at the top and make this your finishing move to pack on the muscle.

42
Best Pre-Workout Protein Option

It’s important to keep it lean. Fat delays stomach emptying and  slows down the whole digestive process. That means nutrients are released in a slow trickle instead of the rapid surge you need for your training. Instead of cheese, oil or  butter for flavor, use chopped tomatoes, vegetables, herbs and spices. As you’d expect, red meat isn’t good pre-workout fare. Some  cuts, at 40-60% of calories from fat, take a long time to digest, and you’re better off with cooked egg whites, lean poultry or fish. – FLEX

43
Instagram photo by Shawn Ray • Jan 30, 2017 at 7:47am UTC

44
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."

45
4 Classic Exercises to Build Up Your Biceps

Try these four classic exercises and apply the tweaks we explain in the exercise descriptions. These minor changes are enough to keep your muscle fibers guessing, and when your body’s guessing, it responds by growing.

46
fitplan_app 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

47
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

48
Training Style: FST-7

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

49
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.

50
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.

51 Seven Best Carbs to Build Muscle
52 The Ultimate Rear Delt Workout
53 Instagram photo by Lance Keys • Jan 29, 2017 at 10:57pm UTC
54 How Charles Dixon Built One of Bodybuilding's Widest Backs
55 UndergroundStrengthGym (@undergroundstrengthgym) • Instagram photos and videos
56 5 muscle-building breakfasts
57 How to Hit Those Stubborn Outer Calves
58 A Triple-Dose of Creatine Benefits
59 EliteFTS.com | Educating & Outfitting Athletes, Coaches and Trainers
60 Bodybuilding.com on Twitter
61 Dumbbell Exercises for Massive Triceps
62 Six Deadly Diet Sins
63 15 Most Important Exercises For Men
64 Layne Norton, PhD on Twitter
65 The Bench Press Controversy
66 The 100-year-old move you need for shredded abs
67 Tip: Eat More Protein to Lose Fat | T Nation
68 The 8 unhealthiest drinks you could ever order
69 15 ways to lose the last 10 pounds
70 Tip: To Get Strong, Be the Weakest Guy in the Gym | T Nation
71 Rob's 2017 Contest Prep Thread
72 5 Rookie Mistakes in the Gym
73 The Rock Welcomes Naomie Harris to 'Rampage' Cast
74 Bodybuilding.com on Twitter
75 Chad Reid on Twitter
76 Instagram photo by 💣Bkbeast • Jan 30, 2017 at 12:09pm UTC
77 Train Like A Titan With Mike O’Hearn
78 Instagram photo by Zach Even - Esh • Jan 28, 2017 at 5:37pm UTC
79 Instagram photo by Shawn Ray • Jan 30, 2017 at 7:56am UTC
80 The perfect Valentine's Day gift, according to how long you've been going out with her
81 The Truth About Waist Trainers | T Nation
82 Instagram photo by Fitplan • Jan 29, 2017 at 4:08pm UTC
83 Tip: The Straight-Arm Pulldown for Big Lats | T Nation
84 On the mend... another hip replacement.
85 Leg Training
86 Men's Fitness on Twitter
87 Instagram photo by Lance Keys • Jan 29, 2017 at 10:57pm UTC
88 Tony Mandeville on Twitter
89 Taylor Syrett on Twitter
90 Muscle & Fitness on Twitter
91 The Chronicles of King Kai (Documentary)