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WATCH: Table Talk — Dave Tate's Best Fat Man Story

I can understand how you can squat, bench, and deadlift as a fatass. The real question is, how do you survive?

8-year-old Training Phenom Smokes Usain Bolt on 'Ellen'

The young Jamaican puts his talents to the test against the fastest man on earth.

Ronda Rousey Gives Prediction on Upcoming Holly Holm Fight

The UFC champ appeared on 'The Tonight Show' and explained why her next fight will be different from the last few.

Top 3 Bodybuilding Posing Routines | IFBB Nordic Pro 2015

In these videos, the top 3 bodybuilding finishers: William Bonac, Roelly Winklaar & Cedric McMillan perform their individual posing routines at the 2015 IFBB Nordic Pro.

Dynamik Muscle

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Top News
1
Sagittarius Horoscope for Sunday, October 11, 2015

Sunday, October 11, 2015 - You have recently spent more than your fair share of time examining all the possibilities and analyzing every angle of your life. Although your grand scheme may remain unchanged, your plan to create your ideal future continues to undergo radical transformation. It's difficult to discern know whether or not these wonderful opportunities are real, which, in turn, makes it nearly impossible to fix on any one strategy now. The truth is waiting to be discovered if you're willing to search for it.

2
Boost Your Metabolic Rate

You can throw a curve ball into your nutritional approach by reducing your total daily carb intake for three days. Cut back to 100-150 grams (g) of carbs per day, emphasizing low-glycemic carbs such as oats, rye cereal, rye bread, red potatoes, yams and yogurt. Trimming your carb intake facilitates a small metabolic shift, coaxing your body to rely on bodyfat as fuel.Lower glycemic carbs also contribute to a smaller insulin surge than other carbs might generate. Although insulin is anabolic, it can increase the storage of fat. Three days of consuming fewer carbs can help prevent fat storage without forcing the body into nutrient deprivation. On the fourth day, carb up! Eat 200-250 g more carbs than you regularly ate before the three-day cutback -- in other words, if you consumed 300 g daily, take in 500-550 g on the fourth day.The high-carb day following three days of lower carbs helps fill the muscles and liver with glycogen (stored carbs). Bodybuilders have learned that this leads to greater growth. Such glycogen loading can also support growth factor (IGF) and thyroid hormones that contribute to a leaner physique.

3
Retro Athlete: Larry Scott

How the original Mr. Olympia built his celebrated biceps.

4
9 Ways to Cut Water Weight and Reveal Your Abs

There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don't fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

5
8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

6
Science Behind the Supps: Performance Series

If you’re planning to lean out in time for summer, make sure you have a strategic supplementation plan that will effectively melt fat off your body while helping you maintain a pump in the gym. A fat burner and pre-workout will be your foundation, followed by a trio of supps that will work to preserve that hard-earned muscle mass. The musclebuilding trilogy will take your fitness to new heights: expediting protein synthesis, boosting strength, and increasing energy levels. An effective yet simplistic plan is the real strategy for a summer shred.

7
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

8
The Workout to Build a Massive Chest and Get Rid of Your Man-Boobs

If there's one muscle group that defines a fit guy, it's his chest. So instead of filling out your T-shirts with a flabby pair of fat deposits, trim down and bulk up the right way with this two-day workout. It's specially designed to target your chest muscles while also keeping your heart pumping hard, helping you burn away the extra blubber to reveal a powerful, rock-solid chest.

9
9 Best Bodyweight Moves For Colossal Arms

Want huge, ripped arms? Toss aside those weights and get back to basics with a bodyweight-only workout. Without all those heavy weights, you’ll give your body and joints a much-needed break.  By  altering your body angle and position and getting creative with the right tools at your gym, you can still get the necessary stimulus  for real growth in your biceps , triceps, shoulders, and forearms.

10
The 100-Rep Squat Workout

The classic barbell squat is quite possibly the greatest all-around exercise; it targets your quadriceps, hamstrings, and glutes, as well as the rest of your body. And to reap the muscle-building benefits of the beloved move, you don't need to train like a powerlifter. Instead of upping your weight, increase your reps. Doing more than 10 squats per set induces significant muscle growth and is a strategy endorsed by strength coaches like Bret Contreras.

11
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

12
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

13
The Top 8 Time-Crunch Moves—Ever

We all know that interval training cuts cardio time pretty much in half but what about a straight up lifting workout? How do you fit in more moves in less time at the gym? The secret is in “combinations.” Combinations are movements that combine two exercises or more into one — rather than doing a squat followed by a military press , now you’ll do the two together, which targets more muscle groups in the same amount of time. This gives your body a huge stimulus for growth and fires up your metabolism for a lot of fat loss; with so many moving parts, you’ll also get a lot of great cardio and conditioning benefits too.

14
Open Your Growth Window

One of the most crucial times of day for supporting muscle growth is immediately after workouts. When you finish training, you’ve damaged muscle tissue and you may have driven your body into a catabolic state where it breaks down muscle tissue to repair the muscles you’ve just trained. Your tank is likely on empty, too. But you don’t need food at this time. What you need is a range of fast-digesting carbs and amino acids that drive nutrients to your working muscles, protecting all of your muscles against breakdown. Here’s what you should take in as you’re walking out of the gym to get you back into a maximal anabolic state—before you go devour a clean whole-food meal.

15
Lighten Up to Bulk Up

Just what constitutes “heavy” lifting is open to debate, but exercise science generally defines it as weights that are 80% or more of the heaviest load you can manage for one rep. (This amount will usually allow you five reps or fewer.) Training that heavy recruits a large number of muscle fibers, particularly the fast-twitch ones that have the most potential for growth and power production. If you’re a competitive lifter or power athlete, such as a football player, you must build your workouts around low-rep barbell training to see the best results, but if you’re merely looking to put on muscle and improve your physique, you may do better to limit it.

16
5 Tricks to Make Your Workout Tougher

If you’re looking to break new strength records, you need to shock your muscles with advanced training techniques. When you tweak your workouts (by doing things like adding reps, subtracting rest time, or switching to a different exercise variation), the intensity level will instantly increase. It's seemingly small things like this that help to exhaust the muscles and trigger the fibers to develop serious strength. Pushing past plateaus isn’t just about lifting heavier—it’s also about the strategies (plural!) you use to get there.

17
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

18
Lighter Weights for More Size?

Although this study was able to demonstrate equal gains in overall muscle size with 25- to 35-rep sets as well as eight- to 12-rep sets, it did not identify which fibers contributed most to the growth. It is likely that the high-rep training resulted in more slow-twitch fiber growth, and the low-rep training produced fast-twitch fiber growth. Ideally, you would want to stimulate the growth of both types of fibers to maximize gains. So incorporate both high- and low-rep training into your routine.

19
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

20
How to Build Muscle When You’re Over 40

Once you hit 40, things don’t tend to work the same way they did when you turned 25—joints are creaky, muscles take longer to recover, and your aerobic conditioning and power starts to decline. But does that mean you should slow down in the gym? Far from it. All you need to do is make a few changes to your exercises and routine.

21
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

22
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

23
6 Fun And Effective Fat-Burning Workouts - Bodybuilding.com

If you've got the itch to be a lean machine 365 days per year, then you'd better have the stones to put in some serious work. Don't worry: Just because you have a hardcore goal doesn't mean you have to commit to doing hardcore time in the gym. You can perform effective, fat-torching workouts in less time than it takes you to grocery shop.

24
10 Tips to Cut Body Fat — for Good

Often, all you are a few simple tweaks and you’ll be back on track, shedding fat, and getting your six-pack . Get back to the basics and jump-start your fat loss this season with our 10 tips, all of which are virtually guaranteed to work. Within a few weeks, you’ll start seeing more definition in your arms and midsection—without sacrificing the gains in the weight room.

25
T NATION on Twitter

Time to make some ready-to-eat protein for the busy week ahead. Check out these tips: https://www.t-nation.com/diet-fat-loss/10-ways-to-un-suck-diet-food … pic.twitter.com/aiawnI1IiE

26
6 Sleep Tips For Weightlifters

So how much sack time should you be getting? There’s no hard-and-fast rule; aim for seven to eight hours per night. And despite certain sleep issues like sleep apnea requiring a polysomnogram to detect—polysomnogram is the fancy word for sleep study—others can be corrected with simple tweaks like these …

27
John Hansen 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
Ab-Friendly Autumn Foods

Do not go gentle (or flabby) into the cooler months. These five healthy fall meals will keep you lean in a season when physiques generally disappear.

29
Fasted Training = More Anabolic?

New research shows that it may be better to train fasted.

30
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.

31
Top 10 Ways to Avoid Injury

The most common weight-training injuries are those related to the use of poor exercise technique . Incorrect technique can pull, rip or wrench a muscle or tear delicate connective tissue quicker than you can strike a match. An out-of-control barbell or stray dumbbell can wreak havoc in an instant. Each human body has very specific biomechanical pathways. Arms and legs can only move in certain ways, particularly if you're stress-loading a limb with weight. Strive to become a technical perfectionist and respect the integrity of the exercise —no twisting, turning or contorting while pushing a weight. Either make the rep using perfect technique or miss the weight. Learn how to miss a rep safely; learn how to bail out.

32
20 Foods an Athlete Would Never Eat

Top performing athletes know that nutrition is king when it comes to gaining an edge over their competitors. However, no matter what your goal is—carving out your six-pack, increasing your stamina—the gateway to success lies on your plate. An athlete’s diet is more than just calories in and calories out—it’s fuel. The right foods increase your energy, promote muscle growth, and aid in muscle repair. The wrong ones set you back. When it comes to chowing down, there are certain eats a serious athlete just won’t touch.

33
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

34
Black Coffee for Bodybuilders

For years FLEX has recommended that bodybuilders drink plenty of black coffee every day. And we’re happy (and a bit surprised) to welcome the U.S. government aboard now that a dietary panel made a similar recommendation earlier this year: Every healthy adult should drink three to five cups of black coffee per day for optimal health. That’s particularly good news for bodybuilders who are trying to cut body fat while staying energized for intense workouts. Here are five ways black coffee helps support your bodybuilding gains.

35
Diet Plans: Considerations for Muscle Gain, Fat Loss, and Stubborn Body Types

Just as important (and often overlooked) is that your current state of body composition (your ratio of muscle-to-fat) will significantly influence how your body responds to what you eat. It’s not fair, but very lean people can “get away” with eating more carbs and treats, whereas those with more weight to lose don’t have as much room to slip up in the amounts that they eat.

36
Arnold Schwarzenegger: Trap Yourself

Turning your traps into mountains of muscle isn’t hard if you know the training tricks of the trade.

37
At-Home Massage Techniques You Can Use to Relax and Refresh Tired Muscles

“Research shows that slightly softer rollers—the foam kind, without the PVC core—are more effective,” says P.J. Hair, a massage therapist who's worked with Olympic athletes in Salt Lake City. “If you create too much pressure with a harder roller, the muscles can go into a protective mode and actually hold tighter. Be sure to avoid pain—it’s a misconception that pain is good. If you’re doing self-massage and it hurts, you’re doing it wrong. It should just feel good. A lacrosse ball can actually be too much.”

38
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

39
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.

40
Biotest 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

41
11 Intense Movie Star Workouts You Can Totally Steal

Following these intense routines (with a diet to match) can definitely get you results. Take a spin through the following gallery of these guys and find a workout (or multiple workouts) that match your goals . We're not guaranteeing any movie roles—but hey, it can only help.

42
Muscletech Series

If you’re planning to get lean fast, make sure you have a strategic supplementation plan that will effectively melt fat off your body while helping you maintain a pump in the gym. A fat burner and pre-workout will be your foundation, followed by a trio of supps that will work to preserve that hard-earned muscle mass. The muscle-building trilogy will take your fitness to new heights: expediting protein synthesis, boosting strength, and increasing energy levels. An effective yet simplistic plan is the real strategy for a summer shred.

43
The No-Caffeine Pre-Workout Boost

What does it all mean? Well, get ready for a trip to the farmer’s market. Consuming 500 g (a little over a pound—yes a pound) of beets, radishes, or any leafy green vegetable, including lettuce, rocket, spinach, crown daisy, and swiss chard will provide enough nitrates for you to enjoy the benefits during your next workout. Yeah, it’s a lot of greens, but not that far from what you’ll find in many greens juices.

44
T NATION on Twitter

Plan on drinking tonight? Already started? A smart lifter's guide to booze: https://www.t-nation.com/diet-fat-loss/lifters-guide-to-alcohol … pic.twitter.com/kVjef8NGUJ

45
Best Fruit for Bodybuilding

The problem with fructose arises when the liver glycogen levels are full. At this point, fructose gets converted to fat and that helps to increase the size of the fat cells. Since we aren't equipped with fuel gauges to tell us how full our livers are, many bodybuilders opt for avoiding fruit all together. But such extreme measures are not necessary. There are actually a few times when fruit is not only okay—it's actually helpful.

46
The 8 Worst Things to Do After a Workout

In previous articles I have discussed some things you should not do before a workout , and during your actual workout. Now it's time to complete the “tale” by delving into some post-workout missteps that you should avoid at all costs.

47
10 Signs She's Not Worth Your Time

Romantic encounters can last until "death do you part"…or, alternatively, one night. But for lengths of time in between, your goal is to separate the girl who should stay from the rest who should go. To help you weed out the bad seeds, our experts break down the actions that signify she’s simply not worth your time. Wouldn’t you rather hit the gym or hang with the guys than put up with this BS? Yeah, us too.

48
7 Fat-Torching Dumbbell Exercises

Whether you’re on the road for work or you simply need a day off from dealing with muscleheads, sometimes making it to the gym just isn’t in the cards. That doesn’t mean you need to hit pause on achieving your goal to torch bodyfat and build lean muscle . If you can find a pair of dumbbells, enough space to do a lunge, and the energy to go balls to the wall for up to a half hour, you have all of the ingredients to stay on track.

49
Real People, Real Results: The Total Life Transformation

It forced her, amazingly, to eat healthy foods. “If I ate something that was made with chemicals, it tasted disgusting to me, like a filthy ashtray or a science experiment. I ended up with a bizarre craving for spinach. I couldn’t get enough of it. Even though chemo is the nastiest thing in the world, it gave me clean eating that my body craved. So I ended up with an appreciation for clean eating that I never had before.”

50
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

51 Gym Jewellery
52 7 Popular Lifts You Can Live Without
53 10 Foods That Make You Fart
54 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/884/Ten_Nutrition_Tips_for_When_You_Have_To_Train_In_T.aspx
55 7 Protein Hacks For When You're On The Go
56 Clearing Up Misconceptions Of Popular Sugar Substitutes
57 9 Problems You're Having With Your Penis — And What to Do About Them
58 True GRIT THERMO at Bodybuilding.com
59 Are You Really Overtraining? (Or Just A Little Sore)
60 T NATION on Twitter
61 9 Things Guys Do That Can Give Them Man Boobs
62 5 Best Testosterone-Boosting Ingredients
63 Oral Hygiene: 10 Ways You're Ruining Your Teeth
64 2015 Men's Fitness Fall Running Shoe Guide
65 T NATION on Twitter
66 Fake Ass Training Partners
67 7 Strange Habits With Amazing Health Benefits
68 What Some Vegetarian Bodybuilders Won't Admit
69 9 Things To Never Do On Ab Day - Bodybuilding.com
70 T NATION on Twitter
71 The 'Total Divas' Season 4 Finale
72 Mashed Up Meathead - Back Training
73 You Can't Fake STRONG • Zach Even-Esh
74 I'm AMAZED at what People Don't Know.
75 Bodybuilding.com on Twitter
76 Ian Lubembe on Twitter
77 Ask Men's Fitness: "How should my face shape and hair influence which glasses I pick?"
78 The Weight Sled Workout
79 Intervista a Dave Tate - Dave Tate's Interview