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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.

UFC Fighter Travis Browne Says He's In a Relationship with Ronda Rousey

The heavyweight broke the news on the MMA hour earlier today.

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.

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Crowdfire - Grow, publish and analyze on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

Sagittarius Horoscope for Monday, October 12, 2015

Monday, October 12, 2015 - Even if your social calendar is chaotic, the energy shifts when the artistic Libra New Moon rattles your 11th House of Long-Term Goals. You're marching to the beat of a different drummer now as you begin to pull away from the crowd. Although stress is exacerbated by awkward relationship dynamics, you still can continue to be true to yourself. Your interpersonal dance grows more fulfilling as you take care of your own needs first. Ultimately, living life in a creative manner improves your connections with everyone else.

Sandow-Sized Delts

Yet, save for a few sets of dumbbell lateral raises, you won’t see Phil Heath busying himself with long-held traditions of tendon-straining free-weight work or lifting at his redline to satisfy his fans or our lenses. Most of his routine consists mainly of machine work, all within proven, muscle-building rep ranges.

6 Things You Should Do After Every Workout

Get the most out of your training efforts by incorporating these practices into your post-workout regimen.

Easy Gains for the Hardgainer

An individual who has a naturally “smaller” frame and lighter bone structure, and carries little body fat and muscle. Beginning your bodybuilding journey with this somatotype isn’t exactly ideal, but you could be in a less favorable position— as in, the polar opposite body type. Keep in mind, people’s somatotypes—ectomorph, endomorph, and mesomorph—are not cut and dry, meaning certain individuals can fall somewhere in the middle of a somatotype. First, a quick overview of the three somatotypes and their accompanying characteristics.

7 Reasons Your Rotator Cuffs Hate You

With the amount of stress you put them through, it's no wonder your rotator cuffs are angry.

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Extending your last set obliterates body fat. Here's why and how to do it: …

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Fat shame yourself. It's good for you. Here's why: …

6 UFC Full-Body Workouts For Strength, Endurance and Fat Loss

Directions : Stand with your feet half a foot apart. Quickly, bend at your knees drop your hands down to the floor. At the same time, kick your legs out behind you. With your body in a straight line, do a push up. Quickly bring your feet back in, bring your arms behind you, and jump forward as far as you can, propelling your arms to help drive your body forward. Land on both feet and assume the initial stance. 

6 Weeks to Get Lean

STRATEGY 1: CUT CARBS IN HALF When carbohydrate intake is lowered, the body turns to fat for energy. So to start shedding some fat, cut your carbs drastically—in this case, by half—for four straight days while maintaining your regular workout plan. Not only does this reduce calories, but it also helps control insulin, the hormone released with carb consumption that can increase the appetite. The easiest way to implement this step is to halve your carbohydrate portion size at meals. Instead of a full bagel, for example, eat half. In lieu of a medium plate of pasta, have a small plate. Eat only three-quarters of a cup of rice compared to the rounded cup you may typically consume. You’ll burn fat and your desire to eat should also subside. Following a lower-carb diet for too long can backfire for some, decreasing leptin levels and slowing the metabolism, so return to your regular portions after four days. Introducing carbs back into your diet after this kind of drastic reduction kicks up leptin levels and, therefore, your metabolism. In addition, when the body comes out of a brief, modified lower-carb diet, it becomes more efficient at storing carbohydrate as muscle glycogen, key for pushing through your workouts with the type of intensity you need to elicit growth.

Eight Best Dumbbell Exercises for a Six-Pack

Instead of old-fashioned bodyweight abs exercises, dumbbell core exercises allow you to quickly and easily add resistance to movements while unlocking a different array of angles and planes for better core activation. Take your core training to the next level and sculpt a six-pack by adding these eight dumbbell exercises to your abs routine.

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Fail: Pro Bodybuilding and Big Guts. Here's what's going on --> …

7 Rules of Being a Great Workout Partner

Forget about the dumbbells , kettlebells , Olympic weightlifting platforms, pull-up bars, cross trainers and even your lucky deadlifting t-shirt. The most important piece of ‘equipment’ in the entire gym is that guy standing above you on the bench press, making sure you don’t decapitate yourself while going for a new PR. That’s right, a great workout partner can motivate you, keep you accountable, push you harder and keep you from killing yourself. But with great power comes great responsibility. Here are the key traits that make for a great workout partner.

Dave Tate Squat Strip Set 10/10/15 -

Dave Tate Squat Strip Set 10/10/15 -

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. 

The 10 Basic Exercises to Build a Workout

You don't need a ton of equipment, fancy  machines, or crazy new moves to get in a good workout. In fact, some of the most basic exercises are still some of the best exercises. Take the humble push-up, for example. It's a total body move that uses your body as the equipment and works your chest , arms , shoulders , even your core. Every good gym routine will use moves like that as building blocks. You can then add other, tougher variations of those moves or throw in some fancy equipment to get a little variety. But, mastering the fundamentals is key to seeing gains in the gym. We spoke to Colin Young, the Regional Performance Manager at  EXOS , to bring you these 10 basic exercises that you can use as the foundation for hundreds of strength routines.

8 Reasons You Should be Using Coconut Oil

After being labeled as a “bad” saturated fat for years, coconut oil is enjoying a new resurgence in public opinion, with researchers touting it as one of those “wonder” foods with antibacterial, anti-fungal, and even fat-burning properties. If you haven’t jumped aboard the coconut oil bandwagon, here are eight reasons you should.

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Dumbbell Training

There’s only one power rack in my gym, and all the bench press stations are usually occupied. My goal is fat loss, and I don’t want to spend all day waiting for equipment. Any  suggestions? This is a common problem in commercial gyms because certain misguided members tend to monopolize certain pieces of equipment, such as the bench press station. One way to get around this problem, other than changing your workout time, is to focus on dumbbell training. Note that I offer specific details about how to perform basic movements, such as using a supinated grip on the seated row. It’s not that a supinated grip is far superior to a pronated grip, but it’s a way to add variety to the program. For example, after using this program you could perform a seated row with a pronated or semi-supinated grip. If you like this type of program, consider that you can also do it at home. You don’t need to purchase a complete line of dumbbells, just a few adjustable sets. Also, I recommend purchasing thick-handled dumbbells, which have many benefits over conventional dumbbells, such as taking care of your forearm work.

The One-Minute Workout

The importance is it proves the power of exercise, any exercise. Just one minute of movement can actually boost your health. For noticeable results, you need to work out for longer than it takes to heat up a cold slice of pizza. But if you truly can only spare 60 seconds (plus a warm-up), these five HIIT moves have the power to do some damage.

Apple Bacon Roasted Brussels Sprouts Recipe

On the nutrition side, Brussels sprouts are loaded with fiber, are a great source of the B vitamins, and contain glucosinolates, which show promise in fighting cancer. Need another reason? One word for you: bacon. We use turkey bacon in this version, but the original stuff works just as well.

America's Girls of the Gym: Kami Pellerin

This hardbodied beauty puts the time in at the gym to get the results she demands.

Optimum Nutrition Gold Standard 100% Whey at

Optimum Nutrition is legendary for both quality and innovation. In addition to producing the world's best-selling whey protein, ON's Gold Standard 100% Casein™ introduced slow-digesting nighttime protein to the weight training world and Amino Energy created the anytime energy category in sports nutrition. When technology makes advancements possible, ON will be the company bringing it first to your shaker cup.

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.

The Unstoppable Force of Change

“From the whole time it happened, the moment I found her, to the hospital, to now, Lindy’s never freaked out, never panicked. She was always good. She’s been kind and pleasant and positive and hopeful as you could ever want someone to be. She has bad days and bad times like anyone, but every day she works really hard, she’s good to whoever’s helping her, she’s nice to all her doctors and therapists and nurses. She does what they say and tries to do anything she can. She tries to help other people who have her injury. She tries to make the absolute best of it which for me and everybody else around her makes it doable.”

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Frank Zane would have to compete in men's physique today, not bodybuilding. The problem: …

Variable Resistance Training = BIG Gains

Researchers wanted to examine how variable resistance training with bands stacked up against conventional resistance exercise. The variable resistance group added 30% of their one repetition maximum as band tension to their prescribed weight one session per week.

Oak Roots

THE STORY GOES LIKE THIS: back in the early 1960s, when Arnold Schwarzenegger began his competitive bodybuilding career, his calves were virtually nonexistent. At the time, calf development was not top priority in the sport, especially in Europe. Consequently, he, like most of his fellow Austrian bodybuilders, neglected to train them. Then, in 1966, 19-year-old Schwarzenegger entered his first international competition, the Mr. Universe, and he learned the hard way that there’s more to bodybuilding than training the upper body. America’s Chet Yorton also competed in that show and handed The Oak his first major defeat. Yorton’s physique exemplified the emerging ideal of a holistic approach to bodybuilding — one in which no body part is favored over another. True to his principles, Yorton had developed a sterling pair of diamond-shaped calves atop which could be found the rest of his equally chiseled physique. Click next page to keep reading...

The Weird Way to Burn 20 Percent More Calories—Just By Walking

Rather than using the traditional method of manually changing the pace of the treadmill, subjects were asked to change their own speed (by moving to the front or back of the treadmill) while the machine’s speed was constant. The results showed that nearly eight percent of the energy put forth from walking could be due to simply starting up and stopping. In other words, it burns more calories to stop and then start walking again—or to change your pace—than it does to just continue walking along at the same speed.

7 Reasons You're Not Getting Stronger

Still stuck moving the same amount of weight? Any of these strength killers could be to blame.

Health and Fitness Power Rankings: Diet Wars

That said, if you’re going to create a study that is a “low fat vs. low carb” battle, you probably shouldn’t have more flaws than US foreign policy. Issues ranged form the low carb eaters eating fewer calories than the low fat participants,  the low carbers eating more protein, (advantage for fat loss and lean mass gains), and the low fat diet wasn’t even really a low fat diet. (It consisted of about 30 percent of daily calories.)

5 Spices To Boost Your Metabolism

Eating right coupled with daily sweat-drenching workouts is a surefire way of making your metabolism run. But sprinkling a few spices to your muscle-building meals can give your metabolism a boost that it needs. Keep in mind, seasoning dishes is not a short cut to a speedy metabolism, but research has shown that incorporating specific compounds from spices can help increase your calorie-burning and fat-loss potential. Transform not only your food, but your body as well by incorporating these five spices.

The 10 Best Stretches For Men, According to 10 Trainers

How to do it: Lower yourself onto your knees, and use your hands to support your body weight. Lift your left knee and rest the sole of that foot on the floor, so it’s bent at a 90-degree angle and directly below your knee. Exhale, and lean forward until you feel the stretch in your upper thigh and hip flexors. Your right knee and toes should be in contact with the floor throughout the entire stretch. Use your abdominal muscles to keep your back straight and your spine supported. Hold the stretch for 30 seconds. Come back to the starting position, and complete the stretch on your right side.    What it does: “By engaging your glutes, you can stretch your psoas muscles (hip flexors), which is hugely important for people who sit most of the time or have frequent back pain,” says personal trainer, Nick Rodocoy .    When to do it: It's always best to do this stretch when your muscles are warm, like right after a workout, or when you get out of the shower.

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Ten Actions To Make Fat Loss Easier

You may have heard the recent headlines that Americans are eating ALL DAY LONG from the moment they get up to when they shut off the light. For most people this is far more than 12 hours, and the continual, sustained intake of calories is certainly contributing to obesity and diabetes since it never gives the body a chance to burn body fat. By using a 12-hour eating window, you leave your body with 12 hours of fasting, resetting your metabolism, moderating calorie intake, and improving fat burning for easier fat loss.

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RT @Jae_BeChillin RT @EliteDaily people: "I got up at 5AM to go to the gym today!" me:

10 of the Best Ghosting Stories We've Ever Heard

Why She Ghosted: I think with the advent of Tinder and Hinge I got in the mindset that there are always more options out there. In addition to that, I was always seeing a few guys casually at a time. I felt as though if the relationship wasn't serious, it didn't deserve a serious ending. Today, guys still have a lot of the power when deciding if a hook up becomes something more serious. So, I think I tried to take some of that back. ‘I think we should see other people’ doesn't work, since we all knew we already were. And, ‘I'm just not into you’ seems so harsh. So, if I went on a couple of dates with someone and I wasn't feeling it anymore, I would just stop responding to his texts/calls/etc. I'd rather him think I moved to a tropical island.

Carla Gugino on Twitter

Peeps! #SanAndreas . Blu-Ray. Tomorrow. At home. Your pajamas. And us. Let's have a reunion. @therock @AADaddario

13 Grooming Essentials for Men

We don't have to settle for the drugstore brands anymore. Sure, there are some great brands out there, and I am not going to say stop using them. Hell, I use them, too. But I'm sure you've noticed that women (maybe your mom, your girlfriend, your sister) have access to a myriad of products that combat all of the various skin issues that inevitably arise. Well, luxury companies have seen the lust in men’s eyes and have decided to do something about it. Here, I've picked a few of my favorite splurge products that prove worthy of their price tags. From quick fixes for tired eyes and dull skin to super-high-end fragrances, the following products offer masculine solutions to what were once considered feminine problems. Take a look and follow the links for more information. 

4 All-American Beers That Won't Bust Your Diet

Michelob Ultra won our best beer award last month. For extra variety, here are four more top picks to add to your cooler.

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Just saw @TheRock 's Ford commercial during Monday Night Football. Now I'm thinking bout a Ford truck

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Are you Ready for Some NFL Cheerleaders!

Another season of football is almost upon us. As usual, stars will be made, reputations will be forged and controversies will be aplenty. No matter what happens, for the majority of teams in the league, a squad of cheerleaders will be on the sidelines to help push their players to victory. Check out some of the finest cheerleaders in the NFL.

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Happy Monday! Looking for motivation & inspiration be sure to check out our FitBoard!

The Principles of Growth (Part 2)

Researchers estimate that some athletes can handle up to 160 percent of their one-rep max on the negative portion of a rep. That is to say that if you can positively bench 200 pounds, you can likely perform at least one negative rep with 320 pounds of iron. A more common approach calls for using a weight that is around 120 to 140 percent of your 1RM for three to five reps. And being able to fight the good fight against gravity with that type of weight holds significant benefits, including amped-up protein synthesis and higher levels of muscle-building hormones like insulin-like growth factor-1. 

Buffalo Chicken Quesadilla (with Avocado)

This recipe for buffalo chicken quesadillas, created by Liv Langdon , is the definition of balance: a good source of carbs from the tortilla, a protein-packed (and flavorful) boost from the buffalo chicken, and some monounsaturated-rich avocado, and you have a meal that fits any macronutrient plan. The bonus: the shredded buffalo chicken is versatile for many different recipes. Make lettuce wraps for a great gluten-free snack at work; serve as a dip with carrots, celery or rice chips at the next party; or, wrap it up and grill the outside for added crunch.

Project Flex Camp Ticket October 17-18th

IFBB Pro Flex Lewis presents the first  PROJECT FLEX  exclusive 2-day camp, presented by BSN will be hosted October 17-18th at the warehouse in Boca Raton, FL. This flextraordinary experience will allow campers to spend the day with Flex, learning about his story, his principles for success, nutrition, training and much more.

Men's Open Bodybuilding Awards - 2015 IFBB Nordic Pro

Men's Open Bodybuilding Awards - 2015 IFBB Nordic Pro

Add More Size to Your Tris

You know what makes a truly impressive arm? One that can simply hang down…unflexed…and still look as if it belongs on a gorilla, rather than on a human. That look does not come about from having huge biceps, but from having thick, meaty, triceps . More specifically, it comes from a highly developed inner (or long) triceps head. This is the head of the triceps responsible for that “sweep” under the biceps in a front biceps pose, and the dramatic thickness on the back of the upper arm seen in a back lat-spread pose.

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