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How Cory Gregory prepared for and successfully competed in an Olympic lifting event, a bodybuilding show, and a powerlifting meet—all in one weekend!

Ask Ron Harris | Episode 10

Ask Ron Harris | Episode 10

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1
Gain 10 Percent More Power In Seconds!

Before I get into the science, let me continue with how my leg workout proceeded from there. Having 12 wheels on each side was just too much, so instead, I stripped one off each side and attempted 11. That was normally a very challenging weight that I'd struggle with, but after doing the 12s, it suddenly became more manageable. I mean, now I could handle the weight, and it was much easier! In fact, other lighter loads across the board all became easier to do.

2
These Coaches and Pros Are Pissed | T Nation

This is another aspect of investigating that doesn't take more than a few minutes of your time. Taking the time to ensure that your coach has what it takes to get you or your clients to the next level can take you a long way. You could even take your investigating to the next level. There are sites that have registries of some of the top fitness certifications, and can actually confirm your coach has the certifications they're claiming to have. You may be surprised by the results when doing this.

3
Tip: You're Taking Creatine at the Wrong Time | T Nation

Conventional wisdom dictates that you can just take creatine before a workout. After all, we take caffeine before a boring lecture, not after. It's the same with most drugs or supplements. However, scientists at Nova Southeastern University in Florida wanted to see if that strategy was actually the best.

4
7 Cutting Mistakes Even the Pros Make

Low carb diets seem to be a trend of anyone having to drop bodyfat. I am not going to say low carb diets do not work. There is a time and place for everything. The main question you have to ask yourself is, “are low carb diets optimal?” Low carb diets, if done incorrectly, can lead to muscle loss and even metabolic damage. Carbs are your body’s primary source of fuel. If you cut carbs too drastically, your muscles will flatten out, increasing the risk of losing muscle mass. The more carbohydrates you consume when dieting, the fuller your muscles will stay and the more anabolic you will remain during your diet. Reduce your carbohydrates at a slower rate. Never make a drastic cut to your carbohydrate intake.

5
Three 15-Minute Muscle-Building Workouts

Choose a weight that’s roughly your 20 rep max and start with sets of ten. This may seem easy, but remember that you’re doing this for 15 minutes with as little rest as possible so you’ll definitely feel the lactic acid building. When you’re done with one set, move right into the exercise for the opposing body part, and continue in this manner until the time is up. The key is to count the total reps done within that time frame and then increase it the next week. In this manner you’re constantly improving, which is the key to building muscle .

6
Tip: Adrenal Fatigue is B.S. | T Nation

Most people who claim to have adrenal fatigue point to a positive spit test. There are a couple of problems here. First, there isn't a medical consensus on whether saliva tests are reliable, at least as far as determining cortisol levels. The standard, accepted test is the corticotropin (ACTH) stimulation test, using blood samples.

7
The Complete Guide to Bulking and Cutting | T Nation

The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake compared to a mass phase. This isn't an excuse to go full Atkins and start chowing down avocadoes wrapped in bacon and dipped in butter. Just be mindful that you need to be in a caloric deficit while consuming sufficient fat to not feel like a bag of crap the whole time. Eat 1g/kg of fat per day.

8
Tip: Use This to Make Zero-Carb Sandwiches | T Nation

Personally, I use it to make zero-carb "sandwiches," or more accurately, sandwich rolls. I'll mix canned tuna with olive oil mayonnaise and carefully spread it onto a sheet of nori . The sheets are brittle, so spritz them first with some water. I then carefully form it into a roll.

9
Tip: Kinky Lifting for Kinesthetic Awareness | T Nation

RA Roman used this tool on the Olympic lifts like the snatch and clean & jerk with either an empty barbell or very light loads. (It would be dangerous to throw near maximal weight on the bar and attempt a jerk with a blindfold or with the eyes closed. Don't do that.)

10
9 ways to get the most out of your lifting workout

It's not a load of bull: Choosing workout attire that makes you feel self-confident can make you more inclined to work out. "The better you feel in your clothes, the more likely you'll feel positive about exercise and the harder you'll train," Okafor says. "For example, if you're going to do an upper-body workout then wearing apparel that shows off your delts, pecs, and arms can inspire you to train a bit harder," he explains. Aesthetics aside, it's also monumentally important you wear the proper shoes when lifting to ensure optimum performance and reduce your risk of injury. The soles in running shoes are usually gel- or air-filled, which is great for reducing impact and absorbing shock when you hit the pavement, but this is risky when squatting or deadlifting. The sole is "unstable" and can "reduce force production," Okafor says. These are the top 5 training shoes for spring 2017 .

11
How to build muscle and burn fat at the same time

Don’t be the person in the gym who checks your phone between every set, breaking any intensity you could have established. Instead, work in a focused, continuous manner that stimulates muscle growth and fat burning. Leave the phone at home or in a locker. Instead of resting between three sets of the same exercise, consider alternating an upper body pull (such as pull-ups) with an upper body push (push-ups) or a lower-body push (squats).  That way you keep yourself moving. There’s a reason CrossFit’s philosophy of performing AMRAP (as many rounds as possible) of a workout circuit in the allotted time is so challenging—and effective.

12
How to Build a Viselike Grip and Massive Forearms

Whether you are a bodybuilder, strongman, or causal lifter, how important is it to have a strong grip? Obviously, when it comes to strongman training and competition, having a strong grip is essential to being successful. Grip competitions have also started to gain a lot of popularity in the last few years and it is very common to see highly competitive grip challenges at almost any fitness expo you attend.

13
Tip: The Fat That Makes You Smarter | T Nation

Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.

14
Tip: Make Pumpkin Cheesecake Cookies | T Nation

Everyone's sick of pumpkin. This is what happens with food trends. They're hot for a while, we collectively go overboard, and then we can't stand them anymore. Remember kale? Even people who never tried kale were tired of kale.

15
Big, Thick, Chunky Ab Training | T Nation

But you can get the abs involved in a plethora of movements outside of squats and deadlifts. One of my favorite ways to work the ol' rectus abs is tricep pushdowns. Anyone who's ever done them this way ends up very sore from it. I actually learned this from an article where Franco Columbu talked about how he hated training his abs and simply figured out a way to train them with pushdowns.

16
The 25 Best Exercises for Your Lower Abs

First, a quick physiology lesson: Your rectus abdominis is really one, long muscle that includes both your "upper" and "lower" abs. So, there are no exercises that explicitly isolate either half individually (even though you may "feel the burn" more so in one area than other). Still, there are things you can do to really make that lower area pop, says Don Saladino, CPT, owner of  Drive 495 . Number 1, diet is key: remember that training your core muscles alone simply isn’t enough—you need to have discipline in the kitchen, too. Second, switching up your routine by shocking your core with new exercises will help eliminate your love handles and define those elusive sex-lines. Last, work in exercises that attack your rectus abdominis and obliques simultaneously for good measure (that V line is where these two muscles meet). Here are 25 moves to add in to your routine.

17
shawn ray on Twitter

Big Mahalos to All of our NPC Shawn Ray Classic Sponsors November 4th! SRHawaiianClassic @GenerationIron @OldSchoolLabs @MakeAWishHawaii pic.twitter.com/1ge0dhhfau

18
Power Hour Workout 2

Prepare your body for an autumn shred! Complete this full body Power Hour workout 2 x per week, alternated with an upper body workout on another 2 days.

19
Sagittarius Horoscope for Saturday, October 14, 2017

Saturday, October 14, 2017 - You may be so fascinated with a particular place today that you cannot get it out of your mind. Naturally, you travel-prone Archers aim your thoughts at distant targets and sometimes are lucky enough to pursue them in the real world. Nevertheless, you enjoy planning a future adventure once magnetic Venus moves into your 11th House of Friends. Sharing your dreams with a group of like-minded people inspires you to turn your fantasies into reality.

20
Tip: Burn More Calories Outside of the Gym | T Nation

Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that isn't sleeping, eating, or exercise. Think walking, shopping, cooking, cleaning, fidgeting, and maintaining posture. Because of the wide variety of activities NEAT encompasses, it can be hard to define. But it's extremely significant and can make up anywhere from 15-50% of your total energy expenditure.

21
Zach Even - Esh on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

22
5 workouts that build muscle and mass fast

Want to get a workout in that can help you build muscle and get big fast? Here are five ways you can do that to add some size and strength to your body:

23
The 30 best leg exercises of all time

In a squat rack or cage, grasp the bar as far apart as is comfortable and step under it. Place it on your lower traps, squeeze your shoulder blades together, push your elbows up and nudge the bar out of the rack. Take a step or two back and stand with your feet at shoulder width and your toes turned slightly out. Take a deep breath and bend your hips back, then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees out as you descend. Drive vertically with your hips to come back up, continuing to push your knees out.

24
Tip: Make Pumpkin Cheesecake Cookies | T Nation

Everyone's sick of pumpkin. This is what happens with food trends. They're hot for a while, we collectively go overboard, and then we can't stand them anymore. Remember kale? Even people who never tried kale were tired of kale.

25
Tip: What Makes Muscle, Keeps Muscle | T Nation

If the goal is fat loss, the general consensus is to train a metric shit-ton and make yourself hate life and exercise till you can't feel the left side of your face. While I can respect the sentiment, it's a faulty approach with regards to fat loss.

26
Superhuman Strength: How to Build It | T Nation

This is an important concept because strength is specific to a joint angle. This is why your squat isn't exactly the same if you bring your feet in two inches or point your toes out more. Each small tweak changes the angles of the joints which changes how muscles fire. It's essential that you work the partial range of motion from your sticking point to get stronger.

27
Instagram post by Zach Even - Esh • Oct 18, 2017 at 4:27pm UTC

28
Tip: The Cold Hard Truth About Nutrition | T Nation

You aren't fat, but you'd like to lose about 10 pounds to better show off those muscles. Here are the best tips from our experts.

29
shawn ray on Twitter

Where will you be November 4th? Join us in Honolulu, Hawaii at The Modern Honolulu Hotel Register Now: SRHawaiianClassic @GenerationIron pic.twitter.com/uPuQi4z4Jr

30
Tip: 3 Squat and Deadlift Challenges | T Nation

A good goal is to do a single front squat using the same amount of weight as you can back squat for 5 reps. Here's the simple math: Take your back squat max and multiply it times .85. That will give you your back squat 5RM or close to it. For example, if your back squat max is 405 pounds, multiply that by .85 to come up with 345 pounds. Your goal is to front squat 345 pounds for one rep, or work your way up to it.

31
25 Ways to Improve Your Workout

Reality check: No matter how much daydreaming you do, that alternate setting doesn't exist—unless your name is Jay, Ronnie, or Victor, that is. In this time and place, working out plays second fiddle to a number of obligations. And since your time is valuable, you can't waste one second on a bad workout. Hell, the good ones are tough enough to plan for. Strained reps, poor energy levels, incomplete sets, longer-than-desired workouts and shoddy results can leave you feeling like your time in the gym is all for naught. But there are things you can do before and after you head to the gym to ensure supercharged workouts today, tomorrow, and beyond—tips that can improve your efficiency, strength , even your time spent with the iron. If you're going to schedule your day around the gym, make sure you head in there well-rested , your strength tank topped off, your playlist ready to go, and the following pointers in tow. The result? A stronger, fitter body. Now that's a reality worth reaching for. Incorporate as many of these tips as possible to start maximizing the benefits of your gym time.

32
The 8 best muscle-building foods for vegans and vegetarians

People tend to overlook the power of plant-based protein, but they're the second-highest source of protein after meat. All bean varieties (black, pinto, navy, kidney, etc.) average about 15g of protein . What's more, beans are exceptionally low in fat, high in fiber, and best of all they're cheap. “And though it’s true that beans are not complete proteins, they do have many of the essential amino acids necessary for muscle-building. Add in .5-1 cup per day for protein and fiber benefits,” Brown adds.

33
The warrior body workout

Throwing a punch is actually more complicated than it seems. Rather than let you ingrain bad form and train improperly, I’m going to have you punch with a parallel (“pyramid”) stance. This will make the power come from your upper body, and it will challenge your core. The workout focuses on jabs and uppercuts done at three different speeds. We begin slowly, using light dumbbells for extra muscle stimulation. Then you’ll speed it up a little with heavier weights, and finally drop the weights entirely to practice real-time punches. Classic  body-weight exercises make up the rest of the workout. The whole routine is organized by rounds, so you make the experience of training like a boxer as realistic as possible—except for the part where you’d get punched in the face.

34
Arnold Schwarzenegger's Best Magazine Covers

His nearly superhuman gains landed him the adoration of lifters around the world, and plenty of magazine covers to immortalize his legendary look. In honor of his 70th birthday, we've compiled some of our favorites.

35
Arnold Schwarzenegger's 12 Rules for Success

HE KNEW A STRONG AND KNOWLEDGEABLE PARTNER COULD ASSIST AND MOTIVATE HIM. SO HE TEAMED WITH POWERHOUSE FRANCO COLUMBU FOR WORKOUTS. ARNOLD LATER APPLIED THIS SUCCESS SECRET TO BUSINESS.

36
3-Day Ab Workout for a Shredded Six-Pack

That’s it. Designing your core workouts with exercises that fit these categories is all you’ll ever need to build strong abs and an injury-resistant lower back. They can be used as a single progression—one month you could focus only on pure stabilization, work on dynamic movements the next month, and then finally do integrated stabilization exercises the month after—or as a separate focus on each of your training days. I recommend doing all core exercises, except the ones in the integrated stabilization category, first in your workouts, before you train other muscle groups.

37
Two Exercises for Complete Hamstrings

Better overall hamstring development is important for both symmetry of the thighs and protection against injury. In addition to quad developers like the squat and leg press, you should also be doing hamstring-specific movements such as stiff-leg deadlifts and leg curls.

38
12 signs you're overtraining

Focus is critical. (“When you go into the gym you have a job to do," LaCerte says.) Unfortunately, he says sometimes people “bring other stressors into the gym, or it [becomes] social hour” and your gym time expands considerably because “you’re doing a set over here, [then] you’re talking for 12 minutes, then you’re going back and doing another set.” LaCerte indicates that’s counterproductive because “it’s not how the body works when we’re trying to build muscle and lose fat,” and it “can definitely lead to overtraining or ineffective training altogether.”

39
Jen Selter's Most Motivational Instagram Posts

In a nutshell, Jen Selter loves to squat...and it shows. As you'll see in these photos she shares with her fans, she likes to vary how she does the exercise.

40
Beginner, Would Like Advice on What Direction to Take

My workout is the following (I’m not detailing everything as I’m french and I don’t know the english names of all the exercices I do), with the stats as of this week:

41
The 30 best back exercises of all time

Start by holding the bar against your body with your hands at shoulder-width on the bar. Keeping your back in its natural curve, bend your hips and knees (as you would in a squat), lowering the bar to just above your knees. Explosively extend your hips as if jumping, while at the same time shrugging your shoulders and pulling the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows and flip your wrists to catch the bar at shoulder level.

42
8 Ways to Step Up Your Fitness Game

Exercising is different from training. Going to the gym or going for a run is great; you'll definitely get in better shape by doing those things, but without a definitive result in mind, you're not really training. To reach your fitness goals, you'll need to start a training plan, maximize movement efficiency, and make your life more conducive to overcoming any obstacles that may get in the way of achieving results.

43
The top 20 meat proteins

Meat from fish, chicken, beef, and wild game offers its own specific array of vitamins, nutrients, and protein profile. A workout warrior looking to build muscle should keep these top protein sources stocked, or at least on rotation throughout the year.

44
The 10 best supplements for weight loss

The sunshine vitamin does more than just ward off depression— Italian research  earlier this year found that a  vitamin D  deficiency is associated with a higher risk of obesity. And, since some 40% of American adults are deficient in the stuff, according to the Centers for Disease Control and Prevention, it may benefit your midsection to supplement, particularly during winter. Vitamin D is necessary for the proper function of receptors all over your body, including ones that tell your systems whether to store or burn fat, whether you're hungry, and what you're craving. In fact,  a 2009 study from the University of Minnesota  found that those who start a diet with healthy levels of vitamin D actually lose more weight than those who try and change their eating habits with an empty D bank.

45
The best affordable workout gear under $50

When you're not shelling out a lot but still look this good, you'll have plenty to spend on a dinner date with your gym crush. (Or, y’know, more protein powder.)

46
9 manly cocktails that are actually good for you

Shake with a small piece of cracked ice, and strain into a chilled Collins glass over a Collins spear. Garnish with ginger candy. “187 calories, contains vitamin C, and the ginger has been shown to combat nausea and diarrhea,” says Present. “Also, on a historical note, you’ll be drinking the cocktail that brought vodka to the masses.”

47
9 Problems Fit Guys Have and How to Solve Them

When squatting, your hip joint should pass your knee. If it doesn’t, then you’re most likely lacking flexibility in the hips and ankles. Over time, joints stiffen if they’re not exercised properly, and when we spend most of our time sitting—at our desk, on a couch, in a car—chances are good that your joints could be next. That’s a problem since “ass to grass,” or ATG squats, recruit more muscle fibers, better stretch the muscles, and are safer on your knees because sinking closer to the ground increases hip drive, taking some of the load off of that area. Use the fixes at right to get your squat up (or down) to par.

48
Power Hour Workout 1

Complete this full body Power Hour workout 3 x per week for 6 weeks. INCLINE DUMBBELL PRESS X6 REPS DEADLIFT X 6 REPS TOE TOUCH X 15 REPS REST 2 MINUTES/ COMPLETE X3 DUMBELL GOBLET SQUAD X 8 REPS JUMP LUNGE X 12 REPS PLANK X 30 SEC REST 2 MINUTES /COMPLETE X3

49
Bodybuilding.com on Twitter

1 Day Flash Sale Don't miss your chance to take 30% OFF @BSNSupplements Syntha-6 5lb! Ends soon! http://bbcom.me/2sNpXWV  #Bodybuildingcom pic.twitter.com/w7K2OxDnWu

50
https://marketing.bodybuilding.com/marketing/campaign/GainsSale?mcid=sm_twit_deals

Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional.

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