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Legs Like Jessie's: Hilgenberg's 7-Move Workout

Want a lean and lovely lower body? Jessie Hilgenberg will show you exactly how to do it! All you have to do is follow this workout.

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1
Sagittarius Horoscope for Thursday, October 15, 2015

Thursday, October 15, 2015 - A recent shake-up of the status quo might have seemed exhilarating in the moment, but now you realize it will only take you so far. Others may not fully approve of your need to create change because they only see what's working well. Meanwhile, your inner restlessness won't leave you alone until you do something about it. There's a time for bending in the wind, but today you must be the strong and fearless Centaur charging toward the horizon. Act with authority, even if you have to fake it at first.

2
Less Is More

Training twice a week is more than enough for any bodypart, particularly biceps, which is a small muscle group. In fact, to my way of thinking, hitting biceps two times per week constitutes overtraining. If you truly fatigue a muscle during your workout, then it should require about a week to recuperate adequately before training it again. Still, I see so many guys training their biceps several times a week, with the same kind of work they put into their chest training, then they wonder why they’re constantly stuck at a plateau.

3
Bodybuilding For Beginners

If you’re like me, you dove into bodybuilding with a passion, not a strategy. It was, and still is, something you loved, not a scheme for success that you reached after comparing it with other ventures. Bodybuilding is something you’re driven to do, no matter what. It’s in your blood, not in your mind. You toss and turn in bed at night, resenting the hours that keep you from your next workout. In your dreams, you’re in the gym, grunting, sweating, smashing those weights, cheering your training partners to their personal records, then getting under the bar when your turn comes and beating them at their own game, as they in turn cheer you on. When you awake, you gulp down some breakfast before you’re off and running, unable to resist the allure of ringing iron and the delicious pain of rough-cut knurling. You have no chart or graphs to consult, no calculus of how many more muscle fibers will be stimulated with each additional repetition. You’re in there to lift as hard, as heavy and as long as you can, because you’re conquering the world, and it feels good. When you drag yourself home, the only thing on your mind is getting back in there the next day, so you can do even better.

4
11 Best Supplements for Mass

Without a doubt, you can add muscle simply by eating right and lifting weights. But to truly maximize your growth potential, supplements are a requirement. Hence, we've compiled a rundown of the 11 best mass-gain supplements on which to spend your hard-earned cash. They're listed in order of priority, from the absolute most critical, can't-do-without supplements to the less crucial yet still highly effective ingredients for packing on size. The point is to help those on a tight budget decide which supplements to buy. If money is no object, then by all means knock yourself out and use them all as directed. Because after all, as far as we're concerned, you can never have too much muscle.

5
Straight Up Back: Pullup Workout

Hang from a pullup bar with your hands spaced wider than your shoulders. Contract your lats and pull up until your chin is over the bar. Lower yourself slowly. On weighted pullups, fasten a dip belt around your hips and add weight until you can’t complete more than 6 to 8 reps.

6
Legendary Backs

It’s more than just the pairing of immense mass with intricate details that makes the best backs such crowd favorites. It’s their unpredictability. When someone unfurls a lat spread or locks in a rear double biceps, the potential permutations are vast, as a mélange of muscles big (lats, traps, spinal erectors) and small (teres major and minor, infraspinatus, rhomboids) jockey for attention. Our collection of LEGENDARY BACKS embody this variety, coming in all shapes, but mostly the largest sizes. Some are wider, thicker or more deeply divided, some are freakier, others more elegant. With their every movement, though, each of them awed audiences in their own unique ways. -  Greg Merritt

7
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8
How To Deadlift 400 Pounds at Age 15

Though this sounds like a daunting task, Schellenschlager has already made it to a point seemed improbable just a few years ago. So, it’s hard to doubt that he will attain his ultimate goal -- in the mean time, he set a smaller goal: 500 lbs. by the time he turns 17. In fact, Schellenschlager has all the tools he needs to succeed. He already has a sponsor: World Gym, the renowned fitness chain, plus a strong support system. Most specifically, his father, a former bodybuilder and Schellenschlager’s inspiration to begin bodybuilding. Another reason for Schellenschlager’s rise is his meticulous workouts.

9
Size Secret #7: Unilateral Static Holds

TONEY FREEMAN: “This is a technique I use on nearly every unilateral exercise — dumbbell presses for shoulders, dumbbell curls for biceps, unilateral triceps exercises, leg extensions, leg curls. On dumbbell presses, for example, I’ll leave one dumbbell in the top position while the other arm is doing reps. I’ll do five reps like that, then switch arms and repeat, then switch back and do four reps with each arm, then three, two and one. So it’s 15 reps, but the time under tension is equivalent to 30 reps on each arm. I kind of let go of the standard banging out sets of 10 or 12 reps. Doing unilateral reps with the static holds incorporates more muscle fibers than standard sets because of the greater time under tension and helps stimulate more growth.”

10
The Armed and Dangerous Workout Program

The emphasis on your arms doesn't mean you'll be taking it easy with the rest of your physique. This program ups the ante with any individual body part in terms of volume, and you won't be shortchanged with any individual muscle group as long as you're willing to put in the work. In fact, we've intentionally omitted any tricky supersets, dropsets, and rest-pause move, because you'll get plenty of that kind of action on your arm training days. for anythng else, the idea is to simpy get under the bar, bang out sets and reps for all your worth, rest for the allotted time periods, and then move on to the mext step in the program.

11
Unlock Gains With a Shorter Range of Motion

Try it on a variety of compound and isolation moves. For example, on dumbbell overhead presses, lower the weights until you feel a mild stretch in your shoulders, but don’t go all the way down; then press them back up three-quarters of the way. Because the weights aren’t supported by the joints or connective tissues on either end of the range of motion, the muscles (in this instance, the deltoids) work at their max throughout the entire set.

12
Attack Your Abs Right With These Hardcore Core Exercises

Generally speaking, there are two common core-class styles: high-energy “washboard abs” versions, where the majority of time is spent on dynamic exercises like crunches, situps, leg lifts, and rotational exercises like Russian twists and woodchoppers; and more mellow, Pilates-style mat classes that focus on static holds like planks, Supermans, and glute bridges, but spice them up with focused pulses that work deep-down muscles. Neither is objectively better—both will work your abs to exhaustion and, if taught correctly, give you a solid workout—so finding the right one is more about preference.

13
Five Fast Lunches to Build More Muscle

When the 18th-century British Earl of Sandwich asked his servants to bring him a piece of meat held between two slices of bread, he definitely stumbled onto something. Not only, as legend has it, did he invent the sandwich, he also inadvertently requested the ideal post- workout meal—a simple combination of protein and carbohydrates, which research shows spurs greater muscle growth than protein alone. But with a little knowledge (and some condiments—come on, Earl!) you can make this portable muscle meal even more effective. Reach for these easy-to-prepare recipes to turn steak, lamb, chicken—and even an old can of cranberry sauce—into a gourmet meal fit for a king. Or at least an earl—whatever that is.

14
Grow Your Biceps

Rogers calls cable work his “main secret” for building bigger biceps. “Cables give you the constant tension needed to tear down your biceps,” he says. His exercises of choice include standing EZ-bar cable curls, rope cable hammer curls and, his favorite, seated cable curls. He performs the latter at a seated cable row station (facing the weight stack) using a wide grip on an EZ-bar attachment. Keeping his elbows elevated so his arms are more or less parallel with the floor, he curls the bar to his forehead while making sure his upper arms remain stationary throughout. “This exercise will help develop the main peak of your biceps,” Rogers says.

15
3 Ways To Avoid Low T

When discussing parameters of training, testosterone always reigns supreme. Let’s face it, unless you have ideal hormonal optimization, you just may not get there to maximize strength and size. As strength enthusiasts, testosterone is the main player for packing on muscle and staying lean. Although we constantly talk about the strategies to maintain and even increase testosterone levels, what happens when you exhibit low testosterone levels? How does the body respond? What are some signs and symptoms of lower levels? Let’s discuss.

16
Perfect Peaks in 3 Bicep-Blasting Moves

Full range of motion for full development is a good guideline but like most rules, there are some exceptions. In this case, the partials are used to overload specific ranges of motions for strength building, allowing the biceps to handle very heavy weight at peak contraction. Keep in mind you need to start from a full hang and end in the starting position. Barring injury, keep the supinated (underhand) grip for the greatest bicep overload.

17
Arnold's Teenage Weightlifting Routine

Early in Arnold Schwarzenegger's career, he competed in weightlifting contests to prove that bodybuilders' muscles aren't just for show. This routine, which Arnold followed in the mid-’60s, combines conventional bodybuilding training with Olympic weightlifting exercises that build brute strength. He rested as long as needed—sometimes up to five minutes—between sets of heavy exercises.

18
Have Better Workout with the Right Balance of Amino Acids

Taking the right balance of amino acids before you train leads to better workouts and jump-starts  the results that intense weight training and a high-protein diet deliver. Here are four amino acid  supps we recommend to improve your workouts—and your results.

19
DOWNLOAD THE 60 DAY REVOLUTION COMPLETE WORKOUT PLAN

1. How To Enter: Beginning at 12:01 a.m. (EST) on August 4, 2015, visit www.muscleandfitness.com/60dayrevolution and follow the entry directions. Each entry must contain answers to the questions posed to qualify for the drawing. (At that time, you will also be able to follow the directions to download the 60 Day Revolution workout program PDF). All entries must be received no later than 11:59 p.m. (EST) on December 31, 2015. Only one internet entry per person and per e-mail address will be accepted. Subsequent entries will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of Weider Publications, LLC ("Sponsor") and will not be returned.

20
Killer Legs

What’s more, you’re going to do supersets with antagonist single-joint moves. Antagonist means targeting two different muscles that work around the same joint, in this case the hamstrings and quads. Normally, during a few standard sets of leg extensions, the hamstring muscles inhibit the contraction of the quads to a degree. However, preceding the leg extensions with a set of lying leg curls lessens the inhibitory effect so your quads can contract with greater force. Without resting, jump right into the heavier set targeting the opposite muscle (in this case, leg extensions). Select the appropriate weight for each superset. Leg extensions should not be done with a lot of weight (just enough so you can do 15 reps), as you’re only going to perform a handful of explosive reps.

21
Navy SEAL Training - Self Confidence - Froglogic Motivational Training

Former Navy SEAL, and top motivational speaker David B. Rutherford explains his motivational training program. The Froglogic Concept is a two part program to help forge an individual's Self-Confidence and inspire him or her to live a team orientated lifestyle.

22
T NATION on Twitter

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23
Biotest on Twitter

Eat normally 5 days a week, eat a lower-calorie diet on 2 non-consecutive days. Here's why: https://biotest.t-nation.com/articles/the-5-2-fat-loss-diet-for-lifters.the-5-2-fat-loss-diet-for-lifters … pic.twitter.com/i0ALFuO1uM

24
10 Strange, Awesome Exercises You Should Start Doing

Go rogue, raise eyebrows, and advance gains with these unique moves.

25
Arnold Schwarzenegger: Power of the Pyramid

Don’t give your muscles the same reps and weight every set — make ’em work!

26
Why Weights Are Better Than Cardio for Fat Loss

While it is easy to see why it’s ideal to perform both a mix of lower intensity cardio and weight training, the reality is most people are pressed for time and impatient. You want results as fast as possible with the least amount of work needed.

27
Asia Monet - Go Back Finale Performance on #RAISINGASIA #AMRTV

Watch Asia perform her song, Go Back, at Universal City Walk, from Episode 13 of Raising Asia. #RaisingAsias season finale airs Tuesday at 10/9c! Get My Album on Itunes, Amazon, and Google Play, Amazon: http://amzn.to/UNRDc1 Google: http://bit.ly/1u3AwPW Itunes: http://bit.ly/1zsRf2g Asia Monet Ray Online: http://bit.ly/1q6siUB AMR FaceBook • http://on.fb.me/VkbEYG AMR Twitter • http://bit.ly/1lXYhre AMR Youtube • http://bit.ly/1t3I1d8 Raising Asia FB • http://on.fb.me/1kw2BQ3

28
10 Ways CrossFit Is Different From Other Forms of Exercise

If CrossFit has a cult-like following, what’s making so many people drink the (Paleo approved) Kool-Aid? Basically, that CrossFit takes an approach to fitness that is different than what anyone else in fitness is doing. It steps up where other workouts fail, and, after every rep is said and done, is way more than a workout. Read on to learn the 10 ways CrossFit is different from every workout you’ve ever tried.

29
Big Meals vs. Small Snacks: What's Best for You?

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

30
Is Coconut Water The Ultimate Sports Drink?

If you’re still weighing your sports drink options, begin by assessing your needs. The average American’s diet is high in sodium content and comparatively low in potassium. However, it’s important to consider your specific diet and style of workouts. Do you perform moderate or high intensity workouts? Do you sweat a lot? Is your diet comparable to that of the average American? While coconut water is an effective sports drink that suits the needs of many, it may not be the ultimate sports drink to feed all your needs.

31
T NATION on Twitter

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32
This is the Most Dangerous Sex Position

According to a study published in Advances in Urology , you are safer staying on top. That’s because the most dangerous sex position is cowgirl; researchers found nearly half of penile fractures in their data set came when the girl was on top.

33
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.

34
Nine Ways Your Gut Can Protect Your Heart

This means that any unhealthy changes in the microbiome can cause a breakdown of this protective layer — which in turn causes the gut to “leak.” It’s this “leaky gut” that causes inflammation both there in the gut and in other parts of the body. And because the surface area of the epithelium is huge — larger than a tennis court if laid out flat — this is a lot of inflammation that can travel to vital organs like the heart and arteries, causing serious illnesses like heart attacks, strokes, and even death.

35
Spin the Ab Wheel for a Rock Hard Core

You’ll probably have to work your way up to performing ab wheel rollouts the right way—meaning you start in a standing position. But once you're capable of using your abs to maneuver your body parallel to the floor and then back to a standing position, you’ll find yourself getting stronger in all your main lifts, especially your squats.

36
Underground Strength Coach Certification

Program Design, Underground Strength Coach Style : Learning how to properly perform exercises is one thing, understanding the method behind the madness and delivering incredible results will take your success & the results of your students to a whole new level. During this time you will not only learn our program design system but you will also go through hands on exercises and create various Underground workouts from different scenarios. We will put them to the test via “mini workouts” while getting feedback on whether or not these are safe AND effective workouts to be implemented in the real world.

37
Volume Training, Old Method New Age

It’s undeniable. Whether fortifed with solid research or enshrined in the practice of the giants, the more you do, the bigger you get. Some 40 years ago, volume training was common practice among the best of the best. Seven-time Mr. Olympia Arnold Schwarzenegger, who epitomized the perfect physique and brought the sport to its rightful place, did it. Tom Platz, who still holds legendary acclaim for the most massive thighs to step onstage, did it as well. Scores of other greats, like eight-time Mr. Olympia Lee Haney followed, until a new breed of bodybuilders came along touting the benefts of far less volume. Under the guise of training regimes from the fIles of Nautilus pioneer Arthur Jones came successful competitors like Mike Mentzer. And there’s no denying the incredibly V-winged back of six-time Mr. Olympia Dorian Yates. Others ensued with equally impressive results using both methods, and the debate of set superiority began. Sure, there have been modifcations to both the low-and high-volume training programs of yesteryear, but while the battle on the iron playing feld continues, overwhelming support suggests that to hang amongst the superthick, a volume-oriented approach is a must-try.

38
Warp Speed Six Pack

HOW IT WORKS Your core (the abs  and lower-back muscles that work in conjunction with them) is complex. In addition to bending your torso forward, as in a situp, it also straightens and extends your spine— as well as twisting your torso and hips and stabilizing your body. Unless you train all these functions, you won’t develop your core completely. To help you forge the strongest, most defined core possible, we’ve put together three different circuits of three moves each that work the core from all angles. You’ll do the exercises without rest in between, which raises your heart rate and accelerates fat loss — after all, you won’t be able to see your abs if they’re covered in fat. Just tack these circuits onto the end of your normal workouts.

39
6 Muscle-Building Exercises You Can’t Do Wrong

Bad technique also goes beyond injuries: it kills performance. You’ll never lift the weight you can truly lift, and you’ll shortchange your muscle growth. You’ll use the wrong muscles, worsen your posture, and never achieve great results.

40
Is Criticism Helpful?

Think about it. We share our opinions and beliefs so that we can influence others and promote progressive thoughts, actions, and behaviors. We’ve all been in positions where we’ve been criticized—both in deserving and undeserving situations. As an employee and a boss, I’ve seen it from both angles. I’ve never had an issue with criticism. In fact, I encourage it. I’m the guy who walks around with a chip on his shoulder at all times. Find my flaws and it will fuel me to become better. But when my mistakes or inadequacies are identified, I want the criticism to be directional not static.

41
New Study: Vitamin C as Good For Your Heart as Exercise

First, a quick physiology primer: There's a small blood vessel-constricting protein called endothelin that's more active in obese and overweight adults. This means their blood vessels are more prone to constricting, become less responsive to blood flow demand, and are more at-risk for vascular disease. Exercise is known to reduce this activity, but over 50 percent of obese and overweight adults still don’t do it.

42
T NATION on Twitter

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43 http://poliquingroup.com/ArticlesMultimedia/Articles/Article/1389/The_Perfect_Program_To_Lose_Fat_Without_Losing_Muscle.aspx

A serious problem for athletes who need to lose body fat is that they lose a lot of muscle, which compromises athletic performance. It also lowers metabolic rate, setting them up for fat regain in the future. Here are a few proven training and dietary methods that will allow you to avoid this.

44
T NATION on Twitter

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45
Bodybuilding.com on Twitter

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46
Khaled Found His Inner Warrior

It's impossible to ignore Khaled Amer sporting his gladiator helmet, bright red cape, and superhero-esque briefs as he walks around the streets of town making his YouTube videos. As he flexes and struts around with an almost royal swagger—posing for photos and greeting passersby and fans alike—it's hard to imagine where he was just a few short years prior.

47
Tips For Running Your First Marathon

Browsing the sneaker rack was always a struggle. Inevitably I would exaggerate to the sales assistant, advertise myself as a competitive runner and opt for the high-impact, cushioning, running shoes. Mentally, I pictured myself as a runner who hit the pavement a few times a week, while physically, I never attempted more than a 5k race (and even that was almost two years ago). I have a shirt to prove it.

48
T NATION on Twitter

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49
Dymatize M.P.ACT at Bodybuilding.com

M.P.ACT provides the energy, endurance and focus to get the most from your training. This muscle performance activator delivers results with a university tested ingredient profile backed by years of study, and decades of professional experience. And it’s certified to be free of banned substances.

50
Bodybuilding.com on Twitter

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51 Stop Stressing the Small Stuff for Better Health
52 Pats QB Tom Brady Slams Soda and Cereal
53 Instant Muscle: Blow Up Your Shoulders
54 5 Moves for Six-Pack Abs
55 3 Basic Krav Maga Moves That Can Save Your Life
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62 6 Worst Things You Can Do to Get a Bigger Chest
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80 HIIT It: 3 Fun, Simple Fat-Burning Workouts
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