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2015 Fit Squad 6-Week Challenge

Join me for the Fit Squad 6-Week Challenge. $35,000 in prizes! Register today! #BBCOMFitSquad @bodybuildingcom @MuscleTech

Terrible Coach, Bad Person: Rousey's Mom Slams Trainer

Dr. AnnMaria De Mars didn't mince words when asked about her daughter's coach.

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The 7 Best Protein-Rich Dessert Recipes

You don’t have to toss your diet to the wayside with sweet treats. Instead indulge guilt-free on protein-rich and macro-friendly desserts. These recipes clock in with at least 10 grams of protein per serving, and they’re certainly not a physique killer . Each recipe uses chocolate or vanilla-flavored protein powder.

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Deadlifts, overhead presses, and farmer's walks are the most important exercises. Info: …

Sagittarius Horoscope for Wednesday, October 14, 2015

Wednesday, October 14, 2015 - You think it's simply a matter of being polite to remain quiet if you don't have something positive to say today. However, your current silence communicates more meaning than you realize now since others can't help but notice that you're not your usual sunny self. The good news is that it's unnecessary to control the flow of a conversation so you feel emotionally more secure. As long as you don't have cruel intentions, telling the truth as you see it is the kindest thing you can do for everyone involved.

How Many Sets is Enough

The American College of Sports Medicine Journal in 2002 published “A Meta-analysis to Determine the Dose Response for Strength Development.” Looking at the results, in a number of different studies, scientists determined advanced trainees need to perform an average of four sets to make the same gains that a beginner could make with one set. A number of studies show that high-volume, multiple set protocols cause a much more favorable hormonal response contrasted to single set protocols. Recently, science has questioned the role of the acute hormonal response and its role in hypertrophy, but a 2010 meta-analysis entitled “Single vs. multiple set of resistance exercise for muscle hypertrophy” shows the superiority of multiple sets for hypertrophy, echoing the findings of “Quantitative analysis of single vs. multiple-set programs in resistance training.”

Conquer Myths About Skinny Legs

I always find it funny when people make this claim and then you realize that two thirds of their weekly “leg training” comes in the form of house league soccer games and their morning walk to work. For some reason, somebody out there created the myth that the muscles of the lower body should be trained once weekly. Unfortunately, the masses have followed suit. The truth is, this can set up someone who has a hard time seeing lower body development for a leg-building rut. In the athletic world, if you look at the training programs of athletes with the most impressive leg development (think of sprinters, cyclists, Olympic lifters), you’ll see that lower body training enters their regimes multiple times per week. For example, simply adopting the old school “ Bulgarian method ” of low-rep squatting every workout can create a cumulative volume that not only increases your strength, but helps you slap on size too due to the hormones you release to do it. Check out the video to see it in action:

Chris Hemsworth's God-Like Thor Workout

Hemsworth in particular was a model of consistency, and the physique he built has made “Chris Hemsworth Workout” the top search suggestion when you punch the actor’s name into Google. The Internet, though, is a minefield of shameless, click-baiting “Thor Workout” imitators. Fortunately, you don’t need to look any further than the full, unabridged template we present here, with exercises demonstrated by IFBB physique pro Sadik Hadzovic. So get ready to hit the gym, and remember: There are no shortcuts.

5 Reasons Your Deadlift Sucks

Unfortunately, many folks performing the greatest strength training exercise in existence are doing it wrong; let’s take a look at five reasons your deadlift sucks and what you can do to pull yourself out of that rut.

Debunking Myths: Straight Talk on Meal Frequency, Protein & Nighttime Carbs

Debunking Myths: Straight Talk on Meal Frequency, Protein & Nighttime Carbs

Click here to support Help Kris Dim Walk Again by Kris Dim

Hello everyone, my name is Kris Dim.  For over 20 years I spent my life in the world of bodybuilding, receiving the title of IFBB Pro in 2003.  Along with the title came the ability to inspire others and act as a role model for the younger generation.  My life was in the gym, until it was all taken away from me.  It has been 3 1/2 years since I went in for heart surgery (aorta replacement) and woke up with a T-11 spinal cord injury.  During the surgery my spinal cord was sufficated, causing severe and irreversible damage.  I was left without function from the waist down.  Not only did I lose the ability to walk, I also lost my independence, career, and the future I had always wanted for myself.  I have since then come to accept that my life will never be the same.  I am now independent, getting my career back, and doing aggressive Exercise Therapy 3 times per week. My life can only go up from here.  Which is where your help comes in.  I had always refused assistance from friends and family due to a stubborn Ego.  Coming this far on my own was a great accomplishment, but I know now that in order to reach the goals I have set for myself, I need help.

The Best Bodyweight Abs Workout

101 Best Workouts of All Time  is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your bodyweight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

40 Laws Of Lean

Unfortunate newsflash: You really have no control over the rate at which you lose fat. There are a lot of different individual metabolic and environmental factors at play and, as of yet, we don't fully understand them all. Don't get obsessed with losing 1-2 pounds a week. Instead, focus on actions that are under your control. Stick to your diet and training plan, focus on being consistent, and train with intensity. Train hard, eat right, and the fat loss will come.

When Lifting Big, Train Around the Injuries

3. DEADLIFT: Losing the arch in your lower back is a sure way to put yourself on the disabled list. Try single-leg Romanian deadlifts to build the mobility you need to keep your back flat. If you’re dead set on locking out some big weights, pull from the spotter bars in a power rack set to just below the knees. You’ll be able to use more weight.

7 Best Post-Workout Dinner Ideas

The workday is finally over and you have just finished 45 minutes of sweat-drenching, stress-busting exercise. Now your stomach is rumbling and the burning question is, “What’s for dinner?” Ideally, a post-workout meal is a mix of muscle-building protein and energy re-fueling carbohydrates, but your late-day meal should have slightly less carbohydrates than one you would eat after a morning or noon workout routine . The reason: We are less active at night, and while we need enough carbs to replenish our glycogen stores, we don’t need extra energy when we go to sleep. Try these seven quick and easy meal ideas to get the perfect balance of protein and carbohydrates and boost your exercise recovery. Pre- and Post Workout Nutrition Guidelines>>> Get Healthy Food & Snacks at GNC Live Well >>>

Transform Your Triceps

Suspend a 25-45-pound weight plate from a weight belt between your legs and position yourself in the top position of a dip: torso roughly perpendicular to the floor, arms extended, knees bent, head facing forward. Keeping your body as upright as possible to emphasize the triceps, not the pecs, lower yourself until your upper arms are about parallel to the floor. Extend your elbows to return to the start position.

Training the Yates Way

Without Dorian Yates, high-intensity training (HIT) may have ended up as just another dusty relic of the ’70s like mood rings or beanbags. Lee Labrada did a modified version of HIT in the ’80s, but he was celebrated for his aesthetics, not his warlike workouts. It took a one-man “British Invasion” to once again make HIT relevant. During Yates’ six-year Mr. Olympia run (1992–97), high intensity reached a new-level of acclaim and influence. In the final chapter of our three-part HIT series, we examine Yates’ version of HIT and see how it continues to shape bodybuilding workouts today.

8 Things To Never Do On Back Day

Craning your neck to watch yourself in the mirror during moves like bent-over rows disrupts the spinal alignment of the cervical vertebrae. Think about it: Your body is bent over about 45 degrees, but now you cock your neck back when looking up. (The same goes if you try and do this with bent-over lateral raises and when lowering the bar on Romanian deadlifts.) You've got heavy weights in your hands, which pulls through your shoulders and lats right into the spinal column—but your neck is out of position. Once again, you've discovered an opportunity for disc damage.

Bigger, Broader, Stronger Shoulders

play a crucial role onstage by helping to create the illusion of a smaller waist and enhance the coveted V-taper. Offstage, broad shoulders create a more commanding presence and are recruited for virtually every upper-body compound movement. Overdevelopment or underdevelopment of your deltoids is common when attention isn’t given to all three heads: anterior (front), medial (side), and posterior (rear). Aside from being a glaring flaw in your physique—it doesn’t take a bodybuilding judge to spot it—weak shoulders will hold you back from making gains in other areas, such as the bench press and other pressing movements.

The No-Squat Leg Workout

After completing the workout, do full body static stretching, spending 1-2 minutes on each bodypart with extra time spent on trouble areas like tight hips and upper back. If possible, drink a protein shake with simple carbs at this time too, if not shortly after, to promote proper muscle recovery.

Ready for Anything

Why your plan of attack in the gym should include these cutting-edge supps

Healthy Recipes: 8 Delicious Protein Pumpkin Recipes!

If summer is symbolized by surf, sun, and sand, fall gets kicked off by sweater weather, the changing of leaves, and a plethora of pumpkin. From pumpkin-scented candles to pumpkin-spiced coffee, this gourd holds center stage once autumn rolls around. It's the silver—or rather, orange—lining to darker days and cooler nights. Say goodbye to the lazy summer months the right way by indulging in these seasonal recipes that are sure to fuel your gains!

10 Best Meatfree Muscle Builders

Incorporate alternative proteins, like seitan, sea vegetables, and chia seeds into your diet—our expert teaches you how.

BSN Syntha-6 at

SYNTHA-6® is an ultra-premium protein powder with 22g protein per serving and is BSN®'s best-tasting protein on the market. SYNTHA-6® not only includes essential amino acids and essential fatty acids, but is also an excellent source of fiber, which makes it a nutritious and multi-functional protein supplement. SYNTHA-6® is the go-to protein for any nutrition or exercise regimen because it is designed to suit a variety of active lifestyles and diet plans. And with SYNTHA-6®, the high standard of quality protein comes with taste to match, thanks to BSN®'s exclusive flavor technology.

6 Fun And Effective Fat-Burning Workouts

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.

The Evolution of Jay Cutler's Training

When a 19-year-old Jay Cutler won the heavyweight class at the NPC Teen Nationals in 1993 , Branch Warren took home the light-heavies and the overall. Three years later, Jay took his pro card on his first attempt at the 1996 NPC Nationals. He did it by besting a heavyweight class that included Tom Prince (second), Orville Burke (third), Bob Cicherillo (eighth), King Kamali (11th), and Bill Wilmore (13th). Willie Stalling won the light-heavyweight class and overall title that year (Dexter Jackson was sixth in Willie’s class).Bodybuilding glory didn’t come immediately for Cutler: He placed 12th in his pro debut at the 1998 Night of Champions (he would come back to win it in 2000); he was third at the 1999 Ironman Pro, and fourth at that year’s Arnold Classic (he’d win his first ASC in 2002 and take the Ironman title a year later); and in his Olympia debut in 1999, he was 14th (a year later he was eighth). But when he hit his stride, very few could hold their own against this mass monster. What Cutler might have given up to a few other competitors in aesthetics, he more than made up for with sheer mass and a seeming yardstick’s measure of width through his shoulders.

The Top 20 Meat Proteins

Chicken breasts are the classic lean muscle-building protein. Don’t get stuck in the monotony of eating them bland and baked day in and day out, though. You can shred cooked chicken breast with two forks and toss it in a vinegar-based/East Carolina style BBQ sauce for a brand new flavor without a ton of extra calories. Another option is tossing a couple chicken breasts in a Ziploc bag with balsamic vinegar and fresh

Get to Know Marisa

Marisa Inda is a 38 year old, mother of two and USAPL record holding powerlifter. Marisa owns raw PRs of 137.5kg/303# squat, 85kg/187# bench and 165kg/363# deadlift in the 52kg/114# weightclass. The bench, deadlift and total are all USAPL National Records. Get to know this amazing woman and athlete better...

Biotest on Twitter

Whey vs. Casein. Here's what you DON'T know:

I'M THE ONE - Les Brown (35 minutes of EPIC & PURE Motivation)

I'M THE ONE - Les Brown (35 minutes of EPIC & PURE Motivation)

Nutrient Timing

It’s not what you eat. It’s when you eat!

Exercise Face-Off: Front Squat vs. Back Squat

In contrast to back squats, which place the barbell on the upper back, front squats challenge the body by placing the barbell in front resting on the shoulders. By pulling the body forward and increasing knee flexion as a lifter descends into a squat, front squats place more emphasis on the quads rather than the glutes. They also challenge the lower back to remain upright and prevent the torso from falling forward. Somerset uses front squats to force lifters deeper into a squat and also to focus on core control. “People tend to focus on their core more when they front squat than when they back squat, so the awareness makes the exercise a completely different challenge.”

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The more work you can do in less time the better you'll be at training for mass or strength: …

Caveman Training: 3 Hardcore Workout Routines

"Caveman Training originated here at API," he says. "I was tired of the play-it-safe attitude with athletes. I was tired of seeing them coddled as if they were going to get injured or die if they were pushed too hard. I've heard from every one of my fighters that their training with me is harder than their fights. I believe this should be true of every sport. The training and preparation for the competition should be harder than the competition itself."

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

Defying the Odds: Matt Klutka Has the Will to Survive

“It’s very overwhelming when you get news like that,” Matt says. “The first thing I thought about was my family—my parents, my son, my girlfriend—how much I’m going to miss them. You think, ‘How could this be happening? I’ve worked so hard this whole time, how could it be getting worse?' Then you come back down to earth and put your faith in God. You just get back into your regular routine and have a will to live. I keep going with my diet. I’m still eating clean. I keep going with my workouts—even on days I don’t want to get up. I push myself to get up and do it. I feel pretty good right now. I have a little pain in my chest—it’s hard to breathe when I do cardio because I have tumors and clots in my lungs.

5 Surprising Ways Condoms Make Sex Better

We all know that stress can ruin sex, but did you know that having sex without a condom creates stress? "Concern about pregnancy and contracting an STD play a role in the ability to enjoy sex, with nearly 50% of women surveyed reporting they cannot fully enjoy themselves during sex without a condom due to anxieties about these issues," says the study. "You might not realize that these feelings are weighing on you when you’re having sex, but this piece of rubber will allow you to be in the moment and focus on the activity at hand," adds Emily Morse, Ph.D, host of the Sex With Emily  podcast and cofounder of Emily & Tony . 10 Signs You're Bad in Bed and Don't Even Know It >>>

Ask Men's Fitness: Can I Build Muscle Without Eating Meat?

Well, animal protein is the more "complete" protein, with all the amino acids required to build new proteins and, therefore, muscle. Vegetable proteins tend to be defined as "incomplete." So, yes, there might be an edge to animal protein, but it's bad to overdo it—especially with red meat. I would advise healthier animal protein such as chicken, turkey, and fish. If you're a vegetarian, don't worry: You can build up bulk with vegetable protein.

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

7 Reasons to Take Control of Your Macros

It eliminates the ‘cheat’ mentality. Ever have a day where you can’t eat your normal foods and it turns into an all you can eat buffet and you wake up many pounds heavier, pissed off that you just sabotaged several weeks of hard work? Why did it happen? Because you weren’t flexible with your nutrition, you had no idea how to incorporate other foods. But if you are tracking your macronutrient intake, you don’t have to fall victim to the ‘cheating’ mentality. There are no cheats, just hit your daily macronutrient intake. If your friends are going out for pizza, there’s no reason you can’t join them on occasion. Instead of eating 2 large pizzas on your own because you are ‘cheating', just fit a couple of slices into your daily macronutrient intake. Is it something you want to do for every meal? Of course not (plus it’s impossible unless you are eating over 5000 calories per day). But having a modest amount of these foods and being able to stay on target and consistent with your goals is much better than completely falling off the wagon.

Strength Is Not Always the Answer

If I could go back in time to when I first started lifting weights, I’d do everything differently. Back then, I was so worried about finding the right plan for me that I missed out on the two most fundamental aspects of exercise: movement and strength. Movement is easy to figure out, and yet mostly misunderstand....

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Foods That Kill Your Sex Drive

Have you found yourself saying, "Not tonight," more than usual? It might be something you ate. These days more men suffer from a decreased sex drive, and some of the major culprits are as simple as what they’re putting into their mouths. Foods can negatively affect your libido, especially as you age, so it’s important to find those ingestible perpetrators and cut them down, or out, of your diet. Testosterone levels affect sexual desire, so anything that depletes these hormones in men can eventually zap their desire for sex. We talked to several experts to sort out what foods to steer clear of if you want your bedroom mojo in top form.

6 Signs You're Lifting Wrong

If you're experiencing any of these things, it may be time to change the way you train.

Last Longer in Bed!! Sex Experts Tell You How

It’s no fun for her (and embarrassing for you) when it all ends... too early. We got top sexologists to reveal eight secrets for having longer, better sex.

Healthier Holiday Alcoholic Drinks

As with most things, the poison is in the dose. So if you want to enjoy booze (especially during the holiday season) but spend more time eating your calories instead of drinking them, here are two options that will make your drinks a little healthier. As you’ll notice, there’s none of the common felons: added sugars or syrups, the alcohol content isn’t overdone, and the portions are controlled.

Casino - The end of Nicky Santoro

Scene from Casino (1995) I do not own the video or any rights to the video

The People's Gym Rules

Lots of people go to the gym. And yet, about 60 to 80 percent of memberships go unused. There are many reasons why, but no doubt part of it has to do with the environment. With that in mind, I polled people who follow me on Twitter and Facebook to determine what “#gymrules” you would...

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

Stronger in 60 Seconds: Big Lats Ahead

Find a place for your face. Bent rows are intended to be exactly what their name implies: bent over. Going heavier is a worthy goal, but not at the expense of your form, and the more upright you stand, the less you’re targeting your lats. The easy solution? Simply place your forehead on a pad that’s slightly higher than your waist, (like the top edge of an incline bench) and keep it there throughout your set. Keeping your head in one place will keep your body angle consistent and keep the focus on your lats.

15 Amazing Exercises You Forgot All About

Guys who dabble in a little bit of everything—CrossFit, yoga, obstacle racing , triathlon, paddle sports—sometimes get away from some of the most basic, best-bang-for-your-buck exercises. In some instances, these moves have become overshadowed by new research or flavor-of-the-month trends. Other times they just fall between the cracks in the interest of saving time, even if they’ve served us well in the past.

What's the Best Vegan Protein Powder?

Choosing the perfect powder could matter to Olympic athletes or bodybuilders, says Matt Ruscigno, M.P.H., R.D. But a few extra grams of lysine (which are found in various amounts in different vegan and vegetarian powders), or not, is not going to affect the life, training, or muscle building of the average guy, he explains. That means that picking from the slew of options—from hemp to soy and pea—ultimately comes down to which you prefer. After all, supplemental protein powders should be just that: supplemental. That’s why Ruscigno also suggests choosing a plant-based protein that’s different from what you eat: “If you eat tofu and drink soy milk, don’t do soy protein powder. Add variety.”

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59 Three Core Workouts You Need to Try
60 Workout Finisher: 2-Minute Leg Press Challenge
61 Going Gymless
62 The Best Low-Carb Bread Recipe
63 Salmon Burgers
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66 Why Do Squats Hurt? (And How to Fix The Problems)
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87 5 Ways to Beat Your College Fitness Woes