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PH3: Layne Norton's Power And Hypertrophy Trainer -

Dr. Layne Norton's PH3 program will take strong lifters and make them even stronger. This program isn't for everyone, but those who are up to the challenge will grow like never before.

Asia Monet - Bellus Magazine

Tweet Asia Monet Photographer Joshua Shultz Bellus Magazine (BM):  How long have you been dancing? Asia Monet (AM):  I started dancing a little before...

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Kai Greene on Twitter

Forget about waiting for 2016, Black Panther is here right now! #BlackPanther #KaiGreene #ComicCon #NYCC

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Sagittarius Horoscope for Saturday, October 10, 2015

Saturday, October 10, 2015 - You're resigned to work hard for what you want, but you expect others to acknowledge your efforts. Unfortunately, you might feel as if you're spinning your wheels in a relationship without achieving any emotional traction. Pushing harder or going faster seems to have no noticeable influence on the current situation. But ultimately, a personal setback isn't a sign of failure today; it's a necessary delay for a valid reason. Turn off the engine and let your desires cool down before you try again. Paradoxically, learning the lesson of patience now enables you to find lasting contentment in the near future.

The 10 Most Attractive Body Parts Ranked by Women

Now that that’s out of the way, here’s a roundup—in no particular order—of the features women love on a guy; not just the body parts, but what specifically about them appeal to women. You can sculpt some in the gym, but others have already been fated by genetics (sorry). Either way, this will give you some insight on what females prefer. Hint: you’ll quickly find women are not much different than men.

Training Twins: 5 Weightlifters With Classic Physiques

Much like how basketball stars study Michael Jordan, the current crop of fitness pros know the value of the past. Weight training is an individual endeavor, so it makes sense that pros would (literally) model their looks after legends with similar frames.

5 Best Foods for Building Muscle

There are hundreds of different foods that can help build muscle . But what if you had to pick only five foods that you could eat for the rest of your life? In that case, you’d want foods that could help cover many different nutritional needs so that you did not lose any precious muscle. Among those needs:

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 ling 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.

MuscleTech Phase8 at

The main protein component in PHASE8 has the unique ability to release amino acids in your bloodstream for 8 hours after taking it.1 Because of these sustained-release properties, it’s a highly anabolic and anti-catabolic protein that helps create a muscle-building environment for longer periods of time.*

5 Ways to Work Out Without Weights

For instance, perform wide-grip pullups to just shy of failure. Immediately bring your grip in and turn your palms to face you so you’re doing a chinup. Do as many chinups as you can and then bring your hands in even closer so you’re doing a close-grip chinup with hands nearly touching. On pushups, you could start with your hands touching (a diamond pushup) and then move them out to shoulder width. When you can’t do any more reps like that, place your hands on a bench or seat so your body is at an incline—a much easier position to do pushups in. Rep out to failure.

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Eat BIG and gain nothing but muscle. Here's how: …

6 Moves to Work Your Arms to Exhaustion

Ninety-nine percent of Muscle & Fitness readers started lifting weights to build bigger arms , the other one percent are liars! Iconoclast, old-school bodybuilder, the late Chuck Sipes, had this to say, “The settler, the village blacksmith, the lumberjack, the carpenter and builder — all needed powerful arms to ply their trade well, and in time those with the greatest, most powerful arms grew to be respected for their contributions.”

6 Things Experienced Lifters Do Every Day

You'd be wise to follow these daily rituals of the advanced weightlifter.

5 Killer Moves for Shredded Obliques

Even if you are not at a body fat level where your obliques look good, you still need to train them. The oblique family plays a major role in many different movement patterns and is an essential part of the core. These muscles need to be trained both for function and for show.

101 Ways to Burn Belly Fat Fast

Ready to lose your gut and get rid of love handles once and for all? Our experts offer up 101 easy, doable (and yes, even fun) ways to shed fat—without cutting out fries or running stairs from now until doomsday.

Calf Training: Build Bigger Lower Legs

Try going through a full calf-training session and then some heavy leg curls (toes pointed up). You'll notice the leg curls will be much more difficult if you pre-exhaust your calves. To mix it up, do the initial sets with a short range of motion at the peak-contracted phase, followed by partial sets using full range of motion.

8 Amazing Fat-Burning Intervals

By incorporating intense periods of work with short recovery segments, interval training helps you give maximum intensity while still maintaining your exercise form. The magic of high intensity interval training (or HIIT, for short) is that it keeps your body burning fat even after you leave the gym. During a HIIT workout, your body can't shuttle enough oxygen to your muscles during periods of hard work. Therefore, your muscles accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption, or EPOC. The biggest way to use it to your advantage is to regularly work short, intense bouts of exercise into your workout regimen.

Three Body Weaknesses and How to Fix Them

See, even the best workout plans aren’t perfect—they can’t cover everything you need for a balanced, strong, and bulletproof body at once. Invariably, some muscles are neglected, and that creates imbalances. That’s why it’s important to periodically test yourself and assess what needs work. We asked Liz Lowe, C.S.C.S., head program designer for Ignite 360, a Sarasota, FL, gym that specializes in training clients with injuries , to prescribe three telling tests you can run on your body to identify weaknesses and DIY fixes to correct them fast.

Stronger in 60 Seconds: Squat Bigger & Better

The following tips assume that you’re squatting from a safe, sturdy power rack , squat rack, or set of squat stands. Here’s how to get the bar from Point A (in the Jhooks) to Point B (on your back and ready to descend) with style and grace.

Ronnie Coleman - Best Lifts Compilation w/ Rare Footage

Sign up here for a special list to get the latest news on the arrival of "Yeah Buddy" Pre-Workout A compilation of Ronnie Coleman's best lifts some of which you may have never seen before. If you aren't fired up to work out after this you might want to check your pulse! Music by Prof; big shout out to my boy Prof, Stophouse Music Group and Rhymesayers Entertainment for providing me with these beats! If you haven’t yet make sure to check him out. He has a unique style of rap that breaks away from the cookie cutter mainstream rap that there is too much of today. YEAH BUDDY!” Album - Pre-Order "Liability" on CD/Vinyl (Fifth Element): Facebook - Twitter - @ProfGampo Instagram - @ProfGampo My Supplements: Yeah Buddy! Follow me: Get all of my products here http://ronniecoleman.

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The Get Big Plan

While you can get away with a certain amount of junk food as a hardgainer, specific types of carbs are important for supporting insulin release at the time of day when you want it and others when you don’t. Get 30 to 50 grams of dextrose (or sucrose) immediately after you finish every workout (with the same amount of protein). This will help refeed muscles for much better recovery and growth. At other times of the day emphasize complex carbs such as yams, brown rice, and oatmeal as well as starchy ones such as pasta and bread. You need to get in at least 300g of carbs daily. Target even more until you start adding more body fat than muscle mass.

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Should you ditch the barbell bench press? According to this, yes. Here's why: …


Let's face it, ab training can be boring. The range of motion is short, many exercises are similar, and workouts frequently focus on high-rep, low-intensity sets. B-o-r-i-n-g. What’s more, if the area is sheathed with body fat (or clothes), no one is going to see the results, no matter how many crunches you do. For these reasons, abs are too often neglected—even by professional bodybuilders. We have a solution. In fact, we have 10. When at their peaks, each of the following physique legends—from those who first competed more than five decades ago to those who are still winning today—sported a superb set of rectus abs and obliques. This isn’t exactly an “all-time 10 best” list. A person or two here might surprise you. The following “middle men” were selected not only for their ab excellence but also for the diversity of their routines. Together, they provide 10 waist workout strategies. These range from marathons to sprints and encompass a wide spectrum of set and rep combinations, exercise choices, and workout frequencies. Get ready for some things old and some things new. These 10 legends prove there are many ab-solutions.

Phil Heath's Olympia-Winning Chest Routine

Five-time Mr. Olympia Phil Heath wasn’t known for his chest early on in his professional career. The knock on Heath was that his arms and delts overpowered his pecs. People forget, however, that “the Gift” turned pro a little more than a year after he began competing—and that was only three years after he began lifting for the stage. “My first few years as a pro,” he says, “I was creating more roundness, creating more of what people saw of me at the 2006 Colorado and New York Pro shows.” (He won both.) This future Mr. Olympia filled out his physique as he rose to dominance in the pro ranks. “I think [in 2006] I showed people I had a good physique, that I was more on the aesthetic side,” notes Heath. “Now I’m a hybrid who can beat up on larger, structurally bigger guys.”

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Target Each Triceps Head for Massive Arms

The triceps make up two-thirds of the mass of your upper arm. If the tape measure isn’t moving like you hoped, make sure you aren’t neglecting them. The term triceps means three heads: the medial, the lateral, and the long head. The long head’s origin is on the scapula, or shoulder blade. The origins of the medial and lateral heads are on the humerus. The origin of the long head allows you to stretch it by raising your arm above your head. The medial and lateral heads do not stretch as you raise your arm because they aren’t connected to the scapula. To place more emphasis on the long head, use movements with arms extended or above the head. To place more emphasis on the medial and lateral heads, use movements with the arms down and close-grip pressing movements.

Top 8 Chest Press Variations

How to do it: Lie down with your back flat on an Olympic-style bench press so your eyes are directly under the bar. Grasp the bar slightly outside shoulder-width apart. Arch your back so the lower portion is off the bench and your shoulder blades are pulled together. Inhale and lift the bar off the rack. Keeping your arms straight (but making sure not to lock your elbows), lower the bar to your sternum. When the bar touches your body, drive your feet into the floor and press the bar back up. Reames recommends using a spotter on this exercise if you’re beginning or using heavy weight. Make note to keep your core, glutes, and legs tight throughout the exercise. Don’t let your feet move off the floor or the arch in your back collapse. 

Everything You Should Know About the Alkaline Diet

The good thing about the alkaline diet is the foods that are supposed to help alkaline your body are great for you. The typical American diet contains many foods that are considered "acidifying". These foods include; meat, dairy, corn, wheat and many other processed foods. The standard American diet does not include enough alkaline foods to balance this out. Foods recommended to be eaten with this diet are; a wide array of fruits and vegetables, while avoiding processed foods. This aspect of the diet I really like. It emphasizes the importance of whole foods and getting in a lot of micronutrients.

5 Amazing Benefits of Probiotics Beyond Digestion

Even more: Probiotics do far more than ease tummy troubles. “Probiotics have been around for awhile but in the past five years, there’s been a lot more research on them,” says Kristina Secinaro, R.D., a research dietitian in the Center for Clinical Investigation at Brigham and Women’s Hospital in Boston, MA. “And while most people just thought of probiotics as beneficial for digestive health, your gut is connected to your entire body.”

Big Ramy Trains Arms

The crucial thing for Ramy when working arms is to lock his elbow(s) in place from the first rep to the last. Cheating would allow him to hoist heavier weights, but it would also rob him of the control he wants to exert on his targeted muscles, and increase the odds of a strain or—worst yet—a tear.

Three Ways to Sharpen Your Abs

Failing to add weight to ab exercises and training your core with only one movement are two of the worst mistakes you can make on your quest for a six-pack. The abs do much more than just crunch your torso, and they need to be worked against resistance to activate all their muscle fibers. Below is a plan for training your abs three different ways, and much harder than you’re used to.

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Fasted cardio can lead to muscle wasting. But not if you use this method: …

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If your gains have come to a halt, you're probably breaking one of these 6 training rules: …

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From overhead squats to low-bar back squats, your guide to all things squatting: …

The 20 Fittest Foods

In order to build the body you want (the thunderous arms and the rock-hard abs, the lightning-quick brain and the unquenchable libido) you need to make every bite of food you put in your mouth count. That means building your diet around the most potent, nutrient-dense, disease-fighting, muscle-growing foods around.

Carpal Bummer: Guard Your Wrists from Pain

pushing too much from the base of the palm (closer to the wrist) can lead to nerve irritation . Use of extraordinarily tight wrist wraps or lifting straps can also lead to carpal tunnel compression and subsequent CTS. Forceful flexion of the wrists during lifting movements can cause shooting pains or “zings” from compression of the nerve, hinting toward improper form.

The 30-Minute Abs Workout

Most of us don't have a half an hour a day, six days a week like the plan Lukas Prokes follows. But the trainer says doing his Six-Pack Attack! workout, the class he teaches at New York's David Barton Gym, even just three times a week gets results. "There's one guy in my class who just started two months ago. The other day he showed me his six-pack," Prokes told MF

6 Sex-Boosting Foods

Experts weigh in on what to eat to boost stamina in bed.

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A New Approach To Fat Loss Nutrition

What if you could eat the foods you love and still lose weight? The new approach to fat loss nutrition breaks all the rules and delivers results.

Gareth Bale on Twitter

Huge honour to be voted @FAWales Player of the Year from the boys, big thank you to everyone involved!

iSatori ISYMFS Pre-Workout at

Warnings: KEEP OUT OF REACH OF CHILDREN. THIS IS A HIGH-POWERED FORMULA. Not intended for individuals under the age of 18 unless instructed by a doctor. Do not use this product if you are pregnant, nursing, or contemplating pregnancy. Consult a physician or healthcare professional before using this or any other dietary supplement or before beginning an exercise program. Consult with your primary physician prior to use if you have any pre-existing medical conditions, or if you are using MAO inhibitors or taking any prescription or over-the-counter drug(s). Discontinue use and consult a medical doctor if you experience any unusual symptoms. If you or your doctor has any questions about this product, please call 1-866-688-7679. Two servings (two scoops) of this product contains up to as much caffeine as two large cups of coffee (425mg). Do not combine with other caffeine sources, and do not exceed recommended serving. The contents of this formula may cause a blood-flow "flush" and/or a tingling sensation in the extremities of the body (e.g., fingers, ears, toes, etc.). This is normal, and you should not be alarmed.

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Healthy Food: The 10 Best Sources of Carbs

Now, when you’re grocery shopping, know that food labels include sugar and fiber in the total number of carbohydrates. Because our body breaks carbs into sugar, you want to choose high-fiber carbs, which take longer to break down and provide more lasting energy. To help you discern the best-of-the-best, we thought outside of the bread box and chose 10 nutritious carb sources from most of the major food groups (vegetables, legumes, whole grains, nuts, fruit, dairy) so you'll get a variety of vitamins and nutrients to support a healthy lifestyle. 

High-Protein Lemon Berry Chia Yogurt

The chia seed adds texture and is the richest plant source of omega-3 polyunsaturated fat. Not to mention, it’s a complete source of protein. Blueberries contain pterostilbenes, which make them a rich source of antioxidants and have shown potential to decrease the growth of cancer cells.

3 Ways to Hit a New Record 1-Rep Max Now

Also remember that fatigue is the enemy. You’re about to use all your stores of energy to hit a new 1RM, so make sure everything you do before then is strictly focused on power and explosiveness—not hitting your limit. When you can’t explode anymore, it means your fast twitch muscle fibers are beginning to drop out of the lift. That’s bad news for your workout, so keep these reps low.

20 Tips to Shed Body Fat for Good

Consuming too many starchy foods, such as potatoes, rice, pasta and breads (especially at one sitting), provides your body with more than it needs for energy and glycogen stores; anything left over will be stored as fat. "You don't have to eliminate starchy carbs completely," says IFBB pro Mike Matarazzo. "But you should really cut back on them when trying to shed body fat." Limit total starch servings per day to 3-5, where a serving size is one cup of pasta, rice or sliced potatoes.

Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout

The process of adding muscle to your body is known as hypertrophy. For years people tried to separate hypertrophy into two different types: myofibrillar vs. sarcoplasmic. In the simplest sense, myofibrillar refers to increasing the size of your muscle fibers, whereas sarcoplasmic refers to an increase in the volume of fluid in your muscles. The latter is oftentimes known as “the pump” as it refers to the fluid in and around your muscles, which consists of water, minerals, and carbohydrates (glycogen).

Life Happens

Sometimes I get too busy to exercise.Or I don’t feel like eating healthy. I have bigger priorities than going to the gym.Some days, I don’t hit my macros and I don’t really care. I’ve felt fat before even though I’m not. I’ve felt weak before, although no one would ever tell me I am. I’ve disliked how I’ve looked...

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