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Andrea Bocelli Sings Opera With Ariana Grande and It's Breathtaking

Ariana Grande has been getting pretty darn popular lately. The tiny, but beautiful singer, who seriously looks so young, you’d guess she was still in high school, has turned out to be crazy talented. Though Grande started out her career singing cutesy little pop tunes, and looking like an innocent little girl, she has recently …

Ronda Rousey: 'Travis and I Are in A Relationship'

The UFC bantamweight champion released a statement to ESPN saying she is with Travis Browne.

What does your identity have to do with feelings?

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Reintroducing the Jump Rope: The Next 6 Weeks

This 6-week continuation starts where the previous progression left off. See how to exercise imagination, rely less on verbal and physical cues, and present choice appropriately.

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1
Sagittarius Horoscope for Sunday, October 18, 2015

Sunday, October 18, 2015 - You may be confused about what's true today. Your smartest strategy is to suspend judgment now if you cannot tell what is real. Just accept your perceptions as you would if they were scenes in a movie, without feeling any emotional attachment. The bad news is hasty decisions you make might have to be reconsidered in just a few days. Wait until reality sets you gently back on the ground before choosing your new direction. In the meantime, color your world any way you want.

2
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

3
10 'Dumb' Questions Trainers Keep Hearing

This is a list of the 10 most common questions I get asked. I debunked each one for you so you can finally know the truth. I believe these questions come about because people are always looking for easy solutions to their problems.

4
Iron Maiden: Ana Delia Turns Up the Heat

I’m not a sleepwalker. I don’t stand up at night and start walking around the house or anything like that, but I do work out while I sleep at night. Let’s say if I’m really stressed out or I’m having a hard training week, you might catch me moving my feet as if I’m running. One time my husband caught me doing karate punches in the air while I was asleep. Another thing I’ve done ever since I was a child, if I’m sleeping with my face down, I curl my legs as if I’m doing leg curls.

5
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.

6
The Best Dumbbell Only Triceps 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 body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

7
The Best Medicine Ball Workout

When you toss it, you teach your body to accelerate without braking itself for safety. Imagine a bench press done explosively—your shoulders must slow it down at the end of the range of motion or they risk getting torn out of their sockets by the speed. The ball allows your body to “let go” safely because, well, you actually let go. A med ball can also be used to create an unstable surface, such as by doing pushups on it. The dome shape forces you to stabilize your body more or risk taking a spill, and that means more activation of the abs.

8
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.

9
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

10
12 Healthy Foods That Aren’t Really Healthy

Don’t be fooled by the labels–these foods aren’t what you think.

11
3-Week Training to Keep A Shredded Physique

While “if it ain’t broke, don’t fix it” is a great mentality when it comes to your car, it’s not that simple when it comes to your body. Why? Because your body is the ultimate adaptive machine. Whatever you throw at it, it’s going to find a way to get the job done as simply as possible. Remember the first time you did a set of 10 reps with 135 on the bench press? It was probably awkward, challenging and made your pecs sore for 3 days. Now you could bang that out without even thinking about it. That is adaptation. So how do you keep things from getting too easy and routine? You need to throw your body a “workout curveball” every so often to make sure you continue to make progress and not hit a plateau.

12
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.

13
Haney and Coleman: A Pair of Eights

Following his idol Arnold Schwarzenegger, Haney went with relatively high set volume. For example, when working delts, he typically used five to six exercises and 20–24 sets. Coleman did four to five exercises and 12–16 sets. (In sharp contrast, Yates did only three exercises and three working sets.) Despite Coleman’s reputation for hoisting heavy metal, you might be surprised that it was Haney, not Coleman, who regularly pyramided at least one exercise per routine, progressing to an apex set of 6–8 reps. After his early training years, when he mixed powerlifting with bodybuilding, Coleman aimed for at least 10 reps on virtually all sets and seldom missed double digits—except for a few celebrated times when the video camera was rolling.

14
The Countdown-Your-Reps Workout

One muscle-building strategy is a concept known as time under tension (TUT). The idea is that the longer you can keep tension in your muscles during a set, the more you’ll exhaust them, forcing them to grow to adapt. One way to increase TUT is by doing more reps (duh). The other is to pause an exercise at a point in its range of motion and hold it for time. With countdown sets, you accomplish both simultaneously, delivering the maximum stimulus.

15
8 Ways to be an Alpha Male by Tomorrow

These expert-endorsed lifestyle changes will rev up your testosterone levels, turn your body into a fat-torching machine, and boost your libido at the same time.

16
T NATION on Twitter

Are you using the right squat for your goals? Check out this info: https://www.t-nation.com/training/complete-guide-to-barbell-squats … pic.twitter.com/b1mw6liAuF

17
Daily Session: The Full Gym Back Workout

Build a back like a fitness model using a variety of equipment.

18
7 Ways to Grow

THE PRESCRIPTION   Eat at least 30% of your total daily calories from fat — 10% saturated fat, 10% monounsaturated fat and 10% polyunsaturated fat — with the majority being omega-3 fats. Eat fruits and veggies for their polyphenols and fiber, but don’t skimp on fat, because it is essential for making steroid hormones — and testosterone is one of the key anabolic steroid hormones. Saturated fat is particularly important, so don’t skimp on beef, either. In fact, a study from Penn State (University Park) found that weight-trained males eating low amounts of saturated fat had significantly lower levels of testosterone than those eating higher amounts of saturated fat.

19
How Trail Running Can Transform Your Body

You don’t need to charge hundreds of miles of trails like Dean Karnazes or Scott Jurek to reap the body benefits of running off-road. Hitting the trail—even a smooth gravel, dirt or woodchip path—works your muscles, tendons and ligaments (and more) differently than running on the road or treadmill. And running trails that head uphill or down…you’re not only building your cardiovascular engine, but strengthening quads, glutes, calves, and core, too.

20
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.

21
Lee Haney's Principles for Building an Incredible Back

Each of these muscle groups must be worked from different directions. For traps, you need to shrug your shoulders and trapezius upward. For lats, you need to pull downward for width and pull backward for thickness. And for lower back/spinal erectors, you must extend yourself upright from a bent-over position. Since the back is exceptionally strong and vast, a workout that trains all of its components comprehensively would be too much to ask in one day, in my opinion — thus, I trained the different muscle groups of my back on separate days.

22
T NATION on Twitter

Can you hang from a bar for 30 seconds then do a pull-up? Can you do it 10 times? The test: https://www.t-nation.com/training/tip-take-the-hang-pull-up-test … pic.twitter.com/glmFMZo05g

23
6 Ways You're Accidentally Pumping Up Your Hunger Hormone

Leptin, on the other hand, is the “stop-appetite hormone” that signals your brain to reduce its appetite and burn more calories. It’s produced in fat cells and helps mediate weight loss by decreasing your hunger, food consumption, and increasing energy expenditure. Contrary to what you might expect, though, obesity is linked to unusually high concentrations of hunger-blocking leptin. Researchers believe these high concentrations make the receptors for leptin inactive, impairing its ability to eliminate excess fat. In essence, such high amounts of leptin essentially desensitize the body to it, meaning you can't take advantage of its signaling.

24
What Happens To Your Body When You Skip Breakfast

Regularly eating breakfast can help you lose weight, improve your mood, and even help ward off disease. Here's what goes down when you opt out.

25
7 Exercises to Work Your Legs to Exhaustion

For a leg-training workout to be productive it has to be an intense and brutal session—except for a few genetic anomalies, there is no way around it. Your legs are made up of the largest muscles in your body so you gotta train heavy! Ronnie Coleman did reps with 800 pounds in the squat.

26
The Tall-Man Workout

If you're one of those guys who occasionally needs to duck under door frames, these exercises will get you a good pump . Exercises marked "A" and "B" are alternated—so you'll do one set of A, rest as needed, then one set of B, rest, and repeat as necessary until all sets for the pair are completed.

27
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.

28
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.

29
Monday Morning Workout: The Full-Body Sandbag Circuit

4. Pushup with Sandbag Drag : Start in the top of the pushup position with the sandbag perpendicular to your body and beneath your chest. Perform a push up. Once you're back in the starting plank position, use your left arm to drag the bag to the left. Perform another push up. Once in the starting plank position again, use your right arm to pull the sandbag back to your right.

30
The Best Time to Take Creatine

While the aforementioned study insinuated that after was better, at this time the “just take it at any time” or maybe more appropriately, “take it when it works for you” is the best way to go. Many people take supplements that include creatine, so if that’s in your pre- or post- workout drink, you should receive all the benefits. Optimal dosing still appears to be between 2 to 5 grams per day. You can “load” for the first 5 to 7 days to help saturate your cells, but beyond that there’s no benefit to taking large amounts. So save your money and take the smaller dose; it’ll still offer maximum results.

31
T NATION on Twitter

The best athletic performance booster is: stop being fat. Our top fat loss plan: https://goo.gl/WauqY6  Free ebook. pic.twitter.com/I6gi46MJRl

32
7 Ways to Strengthen Your Tooth Enamel

Whether you care to admit it or not, you’re bound to eat more treats now that we’ve entered the month of October. If you’re not immune to the allure of candy apples, cider, donuts, candy, and all sorts of sweet concoctions, we’ve got some emergency teeth-saving tips for you to implement. Taking care of your teeth doesn’t have to be an expensive, appointment-made endeavor, nor does it have to be a treatment, per say. If you feel like you’re only taking notice of your oral hygiene when problems arise, that’s perhaps the biggest problem of all. Here, we’ve compiled a range of preventative and curative measures to keep your tooth enamel (the hard white part that you actually see) healthy and strong all-season long.  After all, you want your teeth to be white and straight, but neither of those things matter if the foundation is weak. Strong, healthy tooth enamel is key to a great smile.

33
5 ways to fight training pain

A doctor will tell you pain is an indication that something is wrong. A hardcore strength athlete will tell you pain is something that keeps weak-minded people out of the gym. We see both sides of the debate. A certain amount of achiness is a fact of life and an occupational hazard of working out. If these stressors build up, though, they can keep you out of the weight room and even lead to injury by forcing you into compensatory movement patterns that degrade mobility and joint health over time. It’s imperative, then, that part of your training include some basic self-maintenance. A diet centered on whole foods, plenty of sleep, proper hydration and regular self-myofascial release (foam rolling) are the foundation, but the following five strategies can be huge during periods of increased training intensity.

34
7 Curls for Bigger Biceps

We asked Antoian to walk us through the benefits of a handful of curls that you may or may not currently use in your repertoire. We also requested that he skip longwinded execution explanations since, in general, curls are performed the same way: keep your arms at your sides, elbows close to the body, and bend your arm from the elbow as you bring the weight to your shoulder.

35
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.

36
5 Bulletproof Moves For Wider Shoulders

To Do: Begin with the kettlebell between your legs, your feet set a little wider than shoulder width. Squat down by bending your knees and shifting your hips back, grasping the handle with your right arm. From here, powerfully extend your knees, hips and ankles to lift the kettlebell straight up to your shoulder — keeping it as close to your torso as you can on the ascent — then continue the motion as you press the weight overhead. Hold that top position for a one count, then return the kettlebell along the same path back down to the floor where you’ll repeat the sequence.

37
Forget Motivation. Find Your Pulse.

Change is hard. And willpower is limited. So when it comes to changing your life, here's how to change your mindset and increase your motivation.

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
The Secret of Change

Here’s some health advice you won’t see mentioned anywhere: most fitness and diet tips are limited. They are the fuel to living a better life, but they are not the engine. In other words, good nutrition and an effective exercise plan help and are necessary, but ultimately they are both just pieces of the puzzle. And without...

40
No Equipment Home Workouts: Fat Loss Edition

Not every workout needs to occur at a gym, take 60 minutes, or even require any equipment. When I’m on the road, whether for business or pleasure, finding a fitness facility isn’t top priority. Or if I’m at home and tied to my desk, I’m not going to stress about getting dressed and ready to train. But none of those are reasons why I can’t still find a time to sneak in a quick workout. And for someone who is on the road nearly every week, this is a necessity and a realistic approach to prioritizing health.

41
Full-Body Fat Fighter

Lie facedown on a mat holding a set of hand weights — for this particular move, Bowen recommends no heavier than 2 pounds each. Extend your arms in a slight V position from your shoulders, palms facing down, arms slightly off the floor. Your legs should be turned out and placed wider than hip width. Inhale while pulling your abs in and up. On the exhale, bend your arms at the elbow as you lift your upper body and feet up, keeping your legs in contact with the mat, being careful not to hyperextend your lower back. Inhale and return to the start. Repeat the sequence for up to two minutes.

42
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

43
Pats QB Tom Brady Slams Soda and Cereal

After singling out Coca-Cola, he then turned his dagger towards the good folks at Kellogg's and one of their top-selling breakfast cereals. “I think we’ve been lied to by a lot of food companies over the years. But we still do it. That’s just America. We believe that Frosted Flakes is a food... You just keep eating those things, and you keep wondering why we have just incredible rates of disease in our country. No one thinks it has anything to do with what we put in our body."

44
How to Initiate Sexting With a New Girl

Timing is key when it comes to nearly every phase of a relationship. A missplaced move or kiss can send your budding romance into shambles. But nothing is more time sensitive than sending a sext. Doing it too soon can send the wrong message to your partner (unless, of course, you just want sex; in which case this will make that very clear). Wait until you've at least shared a kiss before you even think about becoming sexual over the phone. You know, the whole walk before you run idea. Start slow. Once you've been intimate, "see how your partner responds to something more benign like, 'I've been thinking of that kiss all day,'" deAyala says. This can clue you in on whether or not she's open to hearing more. "If she responds curtly or awkwardly, it may be best to back off; if she replies in a way that suggests she felt excited by the text, take that as the yellow light to proceed," she adds. We repeat: Yellow. Light. It's best to proceed with caution. Too much, too soon may cause her to shut down, especially if it’s still early on in the relationship.

45
The Best Jeans for Men: 20 Pairs of Denim for the 5 Major Body Types

Often times, dudes don’t like to go shopping. It’s a tale as old as time. So what sucks even more than the thought of just shopping? Shopping for jeans. Let’s face it: jeans shopping can suck. A lot. Jeans are your favorite go-to. They're your dress-up pants when you don’t really have to dress up. They're the first thing you want to wear whenever you have to leave the house. They need to fit—and they need to fit well. 

46
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

47
MusclePharm Combat Powder at Bodybuilding.com

FOR MEN: As a dietary supplement, mix 2 scoops (providing 48 grams of protein) with 8-12 fl oz of cold water or any beverage you prefer. Consume 2-3 times a day for optimal muscle growth. To increase your protein intake per serving and achieve a delicious milkshake taste, use skim or low fat milk instead of water.

48
STRONG Life 64: ALL Business QnA for Strength Coaches • Zach Even-Esh

Episode 64 of The STRONG Life Podcast where I answered a TON of Business Questions for Strength Coaches and Gym Owners.

49
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

50
Chocolate-Covered Protein Pretzels

Melt your chocolate in a bain marie (a glass bowl on top of a pot of boiling water) or double boiler, and dip the pretzels in there. Decorate by sprinkling with candy chunks, chocolate flakes, or honeycomb. I added some strawberry sprinkles; they're awesome because they add crunchiness to the pretzel, which is delicious.

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66 Lee Jacobs on Twitter
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70 Graston Technique: My Experience with Instrument-Assisted Soft Tissue Mobilization
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