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5 agility-training workouts that will make you better at any sport

Improve your explosiveness and develop game-breaking quickness with these drills and exercises.

Ask Ron Harris | Episode 11

Ask Ron Harris | Episode 11

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1
Kris Gethin's High-Volume Shoulder Builder

However, when you make big changes, stick with them for at least three months to see if they work for you. When you make wholesale changes to your training frequently, it's hard to pinpoint exactly what's working. You'll never know for sure if you keep swapping things around all the time. Ask yourself, "Did I get a better pump? Did I get a better mind-muscle connection? Did I see more development Am I getting stronger?" If the answer is "no" over time, then go on to something else.

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
Stay Strong All Workout Long | T Nation

The drops are ideally done with a lifting partner or two, which allows you to stay mentally engaged with the set. But again, if you're a lone gym-ranger, take your time between reps and don't rush stripping the weights. Prioritize explosive quality movement over rushing through poorly executed reps.

4
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.

5
Get The Benefits Of Cardio In A Fraction Of The Time!

Here's some good news if you're pressed for time! Research shows that very short, high-intensity workouts can actually deliver the same health benefits as much longer periods of moderate exercise.

6
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.

7
Tip: To Get Lean, Destroy Your Setbacks | T Nation

The point is, you need to examine your weakest points during the day and then make a plan for how you're going to strengthen those points going forward. It's a lot like planning to get your workout in. If your plan is solid, nothing will throw it off, and eventually it'll become a habit.

8
shawn ray on Twitter

2 weeks to go: NPC Shawn Ray Hawaiian Classic November 4th in Honolulu, Hawaii! Athletes Register Now!!! SRHawaiianClassic @GenerationIron pic.twitter.com/ckcNBRheXO

9
The back and biceps muscle-builder workout

Get big with this workout designed to give you an intense pump.

10
Tip: 3 Big Meals vs. 6 Small Meals | T Nation

Most people like to feel satisfied when they eat. Having a small meal and still being somewhat hungry is like having your wife tease you in the bedroom and leave when you're "ready to go." So there's no wonder the traditional bodybuilding protocol of 6-8 small meals per day doesn't cut it for some lifters.

11
Tip: 5 Reasons Lifters Need Olive Oil | T Nation

Olive oil, through its phenols and polyphenols, reduces muscle insulin resistance (while a low-fat diet is more effective in reducing insulin resistance in the liver). Lowered insulin resistance and, as a result, increased insulin sensitivity, is not only good for your health, but your waistline and your musculature, too. Insulin sensitive muscles are hugely receptive to receiving nutrients, which leads to growth. If muscle cells aren't sensitive to insulin, nutrients get stored as fat.

12
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.

13
The Top 5 Newbie Calisthenics Mistakes

Bodyweight specialist Al Kavadlo has taught calisthenics to thousands of people, and he sees these same five mistakes again and again. Could you be guilty of some of them yourself?

14
Men's Fitness on Twitter

Here's your quick-hit of the day. Power Hour Workout 4. It's time to take your fitness to the next level. #Fitness pic.twitter.com/6L7Q80KHRh

15
Zach Even - Esh on Twitter

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

16
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.

17
Tip: Carb Cycling and the Right Amount of Cardio | T Nation

To get to the next level with your physique, you've got to amp up the training and tighten up the diet more than you've already been. Shocker, huh? More specifically, add just enough cardio to boost the weekly expenditure without interrupting recovery, and drop carbs enough to reignite fat loss without interfering with training performance.

18
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.

19
7 Dumb Things People Say About Nutrition | T Nation

I've written about this before, but it needs to be repeated. Chemicals are the building blocks of the natural world. You yourself are nothing but chemicals. In fact, the current value of the chemicals in your body (compiled as basic elements), according to the Mayo Clinic Libraries, is about $4.50. That's $3.50 for the skin and about a buck for the rest of the carbon, calcium, phosphorous, sulfur, iron, etc.

20
Tip: Eat Eggs This Way for More Muscle | T Nation

However, the whole egg group experienced a greater surge in mTOR, which is probably the most important cell-signaling complex for muscle growth. The higher the levels of mTOR, the greater the synthesis of protein. (Three things generally stimulate mTOR naturally: mechanical stress, growth factors like IGF, growth hormone, insulin, etc., and amino acids.)

21
The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

22
6 Exercises for Boulder Shoulders

To cope with the complex movement of the shoulder joints, deltoids consist of three heads: anterior, medial and posterior — or, more commonly, front, side and rear. It makes sense then that you need to incorporate a variety of movements into your shoulder training routine to effectively hit all three heads of the muscle group. For this reason, I preferred to  train the deltoid-trapezius complex by doing more sets — as many as 50 in some cases, but at least 30 in my normal workout — than many other bodybuilders.

23
Alpha Amino by Cellucor at Bodybuilding.com - Best Prices on Alpha Amino!

Flavor: 10/10 - I don't give out 10s much unless but these flavors were amazing. Extra: I have extensive research on Cellucors Alpha Amino products from the original up until todays form. Alpha Amino flavor testing was superb and both of these flavors are in my top from this brand and product!!! Both flavors are amazing, I used a serving scoop in about 8oz of water mixed with crushed ice. I am a huge fan of Cellucors Alpha Amino line and this doesn't fail me too the least. Alpha Amino mixes well with products from Cellucor but be careful to read the ingredients because too much isn't good. Mixability: 10/10 - No issues at all, no extra flakes give it a good shake and you're good to go. Overall: First off thank you Cellucor for making another excellent product, Alpha Amino products work tremendously. Not even that the flavor is a great starting point as well as it tastes amazing. But we are all here for the gainz and getting the recovery boost necessary and routines in, I give this product a thumbs up!!!

24 Shawn Ray

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25
Muscle Multitasking

As a name, “staggered sets” is lame. “Diverse attack” would be clearer (and cooler), but “staggered” means you can work a smaller body part by alternating its sets with only some of the sets of a bigger body part. Smaller usually means calves, abs, and forearms, though it might also mean biceps, triceps, or deltoids. You can train abs with any other body part. Because you don’t want your grip lessened when doing, say, pulldowns, forearms should be worked only with legs; for similar reasons, calves can be worked with anything but legs. Any staggered work for biceps, triceps, or deltoids should also not rob strength from the bigger body part. So you can stagger in pushdowns with legs but not with chest presses (which also work triceps).

26
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.

27
6 Reasons To Reach For A Protein Bar

Bars don't require prep, can be stored anywhere, and are an easy single-serving solution to your nutrition dilemma. They'll also last for months, so you don't have to keep replacing them day after day—except when you eat them all, of course! Stash a box in your desk at work or in your gym bag, and know that it's there when you need it. If you're struggling to balance a busy schedule, these can be a lifesaver.

28
Tip: Unilateral vs. Bilateral Training | T Nation

If you're an athlete, strength is the primary determinant of success out on the field. Bilateral movements are going to increase your strength more than unilateral movements. In addition to making you more powerful and less prone to injury, being able to produce more force will also help you move faster. Have you ever seen a weak Olympic sprinter? Nope.

29
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.

30 Shawn Ray

See more of Shawn Ray on Facebook

31
12 Signs You're Overtraining

You take your workouts seriously. But, have you ever found yourself placing unreasonable demands on your body to the point of overtraining? Rest assured, if your commitment to gym time is in the neighborhood of about five hours per week, chances are you aren’t at risk of overtraining. However, if it’s greater than five hours per week and training is becoming a borderline addiction even at the expense of possibly doing harm, it’s probably time to reassess your goals. If you’re in this position, ideally you’ll have the assistance of a knowledgeable and experienced personal trainer who can quickly help you get your training back on track. Regardless, it’s crucial that you listen to your body and know the signs of overtraining. We’ve compiled a list of 12 common symptoms of overtraining.

32
Top Exercises Women Love to See Guys Do in the Gym

You're getting checked out just as much (okay, maybe not as much) as you're sneaking peeks at the spandex- and lycra-clad girls swinging kettlebells, sprinting on treadmills, and slamming sandbags at the gym. And, whether or not you'd care to admit it, there are probably certain exercises you love to see a woman do. (Are visions of squats and snatches dancing in your head?)

33
No Weights, No Problem

No-weight calf raises can be done virtually anywhere. Stand barefoot with the balls of your feet on the edge of a step. Holding a rail for balance, rise up and down as far as possible on the balls of your feet. This exercise can also be performed on a flat surface, focusing on the contraction and relying on the strength of your feet and calves for balance. This can be done either standing or squatting. The latter method approximates seated calf raises and thus targets your soleus. Aim for at least 30 reps, squeezing hard during contractions. Another option is one-leg calf raises, performed by hooking one foot behind the opposite ankle and holding something sturdy for balance. By doubling the resistance of their two-leg brethren, one-leg calf raises require fewer reps.

34
Barbell vs. Dumbbells: Which Should Come First?

Follow the standard practice of doing barbell bench presses first in chest workouts to maximize the amount of weight you bench press and therefore the amount of overload on the chest. Afterward, move to dumbbell presses to better focus on the pecs without the triceps being the weak link. This study sets the barometer for how much weight you should be able to use on dumbbell bench presses — 80% of your barbell bench-press weight. If you’re under this mark, work more on your dumbbell bench presses; if you are over, then work on your barbell bench presses.

35
Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

36
10 habits that are hurting your penis

But, you may have some seemingly-unrelated bad habits that are causing some serious harm. To make sure you’re not doing any permanent damage—or inducing any short-term holdups—take a look at these 10 habits that are hurting your penis—and stop 'em today.

37
Protein Power: 6 ways to eat lean steak

Lean steak is a perfect slow-cooker candidate, says Begun, especially when it comes to chilis and stews. And if you’re not sure what to make, this recipe practically cooks itself: Just brown ¾ lb of lean steak in a pan, and peel and cut 1 butternut squash into 1" pieces. Add it all to the slow cooker, along with 8oz of mushrooms, 4oz of whole baby carrots, 1 sliced onion, 2tsp Worcestershire sauce, 1tsp each of dry thyme and oregano, and a dash of red wine. Cover, and cook on low for 8 hours.

38
Virtual Posedown: Jackson vs. Taylor

They were born 13 years apart, so you can’t put much stock in the fact that the younger Dexter Jackson eventually racked up head-to-head wins over Vince Taylor. Still, they share much in common. Both are celebrated for their humongous arms, minuscule waists, and sharp lines. Though Jackson currently spends more time in Southern California, they both call Florida home. Taylor started much faster than Jackson (he won 10 pro shows his first three years to Jackson’s zero), but both compiled two of the all-time greatest contest records. Most implausibly, each looked stupendous well past their 40th birthdays. Jackson is still competing this year at 47, and Taylor is flirting with a comeback at 60. But let’s go back in time. At 45, Jackson was second in the 2015 Olympia, while, in 2001, Taylor was 13th in the Mr. O and first in the Masters O.

39
The best workout and training gear of fall 2017

These aren’t your average, muscle-hugging tights. Skins claims its "proprioceptive power bands" support your knees, reduce fatigue and injury, and build a greater mind-muscle connection when lifting. Varying degrees of compression (some gradients are stronger where you need it most), are thought to pump more oxygen to your muscles for powered-up runs and lifts. We like that the waistband is specially designed to stabilize your lumbar spine and low abdominals, which can help keep you safe during heavy squats and deadlifts. There’s also built-in dynamic heat technology, so when the garment recognizes you’re heating up, it’ll release a cooling effect. Likewise, if you’re taking your fall workout outdoors, the tights can lock in your body heat. Just note that the K-Proprium have a different feel (aside from being very snug), and will take some patience tugging on and into place. ($199.99, skins.net )

40
Trouble Concentrating My Pecs without Front Delts

I used to have the same issue with incline press - felt it almost exclusively in the front delts. Solution was to use a lower incline bench. The dedicated incline bench you see in every gym is way too steep of an incline for proper upper pec activation. For upper pecs, I do cable presses (they are somewhere between a press and a fly) with a flat bench propped up on a few plates (3-4 35s or 45s at my home gym, 2 45lb bumpers where I am right now). I then flatten my lower back out, taking out all the arch, feet up on the bench, and slightly tuck my chin during each set - this puts the emphasis right where I want it. And pressing mostly straight up and down (allowing the arms to stray outward slightly at the bottom for a stretch). Using the cables means I am also pulling in the whole time, keeping some stress on the sternal portion.

41
1 in 4 men would have sex with a robot. But how do women feel about it?

A new poll reveals how Americans feel about shacking up with hyper-sexualized robots, if they'd consider it intercourse, and if it would count as cheating.

42
8 Weeks to Super Abs

That’s it for my ab routine. Remember that it’s impossible to burn fat through abdominal exercises alone — spot reduction is a myth! The only way to shed the spare tire around your waist is through a low-fat diet and 30 minutes of cardio three or four times per week. After eight solid weeks on this program, you’ll have serious abs that will make a serious statement  about your physique. – FLEX

43
Back on Track

FLEX editors undertook a rather daunting task, journalistically speaking —they gathered to choose the 20 bodybuilders who, in their estimation, represented the best back development of all time. The list was stacked with greats, from Ronnie Coleman and Dorian Yates at the top of the heap to Melvin Anthony and Albert Beckles snagging the final two spots. You could argue vociferously for a favorite who didn’t make the list (and have a valid point), but all told, no one could debate the quality of the final 20. They were giants in a sport that boasts more than its fair share of larger-than-life physiques.

44
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.

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Instagram post by EliteFTS • Oct 21, 2017 at 11:53pm UTC

46
Big Ramy's Planet-Size Pipes

“We get the heavy lifting from pressing and pulling during chest and back workouts, “Alaqi tells the curious journalist. “So for arms, we don’t need to go as heavy and risk injury. We try to fill the arms with as much blood as we can.” That’s why you alternate biceps and triceps exercises. “I think this is better [than working biceps and triceps separately] because you fill the whole arm with blood,” Alaqi states. You tighten up your wrist straps, as a precautionary measure to fend off tendon strains. It’s time for work.

47
Four Strategies to Muscle Up Your Forearms

We regularly make the point to hardgainers that, since you’re not a pro bodybuilder, you shouldn’t train like one. Nowhere is the truth of this maxim more evident than in the flesh between the wrists and the elbows. Many Mr. Olympia competitors don’t directly train forearms; some never have. They rely instead on superior genetics and the indirect stimulation of gripping during back and biceps exercises. Forget what they don’t do, and focus instead on what you should do — train your forearms as frequently as your deltoids, and guard against complacency. Why should your lower arms grow if you merely pump out the same lackluster sets of wrist curls at the end of every arm routine?

48
Muscle-Building Math

Start with a baseline ratio composition for your meals of 40-50% of total daily calories from carbohydrates, 30% from protein and 20-30% from fat. As you increase your food intake (calories) to the point where you are teetering on the margin of gaining bodyfat, do not immediately reduce your food intake; instead, change its composition. Adjust your nutrient ratio to 30-40% of calories from carbohydrates, 40% from protein and 20-30% from fat. That will provide your body with a more consistent and longer-burning source of energy from the protein. Most important, keep in mind that you gain muscle and lose bodyfat not by eating less but by eating properly.

49
Teenage Bodybuilding

I received my first weight set when I was 8 years old. It was one of those DP sets that had plastic weights filled with cement. I began then and have continued training for the past 40 years. True to the literature, I did not really begin to experience injuries until I was in my 20s and pushing heavier weight. If you have a son, little brother, or other young family member who wants to start training, the evidence says its OK as long as they are taught proper lifting techniques and are supervised in order to avoid horseplay.

50
Optimal Strain: Can smoking weed improve your workout?

If you smoke marijuana, and if you work out, then you’ve probably thought about doing both at the same time. Here’s a primer on how weed can affect your lifting sessions, runs, or cycling rides.

51 Bodybuilding.com on Twitter
52 10 muscle-building peanut butter desserts
53 HIIT the Big Time
54 Doutzen Kroes shows off strong, sculpted physique for fitness photo shoot
55 Fact or Fiction: Eating Before Sleep Will Make You Fat
56 The 7% body-fat diet
57 5 Easy Steps to Drop Body Fat
58 The chicken-leg elimination workout
59 5 Alleged 'Synthol Freaks' Who Went Too Far
60 4 ultra-high-intensity circuit workouts to incinerate your belly fat
61 12 Ways to Build Muscle with Your Diet
62 The No-Plateau workout plan
63 FitJoy FitJoy Bars at Bodybuilding.com - Best Prices on FitJoy Bars!
64 Top 10 natural anabolics for 2017
65 How To Survive Halloween And Still Have Fun
66 High Carb on Leg Day or Day After?
67 5 Reasons You Need to Squat
68 Train Hardcore without Getting Hurt
69 9 Best Exercises You're Not Doing
70 High Intensity Power Training Workouts for Fat Loss, Strength and Fitness
71 The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman
72 Bodybuilding.com on Twitter
73 10 Ways to Fight Fat: Training
74 Bodybuilding.com on Twitter
75 TheFitExpo Ft. Lauderdale
76 Tip: 3 Squat and Deadlift Challenges | T Nation
77 7 reasons you're not getting stronger
78 The Zac Efron Workout to Get a 'Baywatch' Body
79 Arnold Schwarzenegger's Best Magazine Covers
80 6 Biggest Blunders To Avoid While Trying To Add Mass Offseason
81 The top 20 meat proteins
82 4 Best Exercises for Stronger Hamstrings
83 The Six Best Exercises For Six-Pack Abs
84 M&F Iron Maiden: Hope Beel
85 Instagram post by 💣Bkbeast • Oct 20, 2017 at 9:57pm UTC
86 Leslee Schoenberger on Twitter
87 Instagram post by Flex Wheeler • Oct 21, 2017 at 4:44pm UTC
88 Mike O'Hearn : Created To Succeed! with Bert Martinez
89 Instagram post by Branch Warren • Oct 21, 2017 at 1:51pm UTC
90 O'Hearn Supplements on Twitter
91 Tip: The Cold Hard Truth About Nutrition | T Nation
92 6 Foods Proven to Boost Low Testosterone and Increase Sex Drive
93 Should Your Workout Kick Your Ass?
94 Instagram post by Shawn Ray • Oct 20, 2017 at 10:47pm UTC
95 Muscle & Performance on Twitter
96 6 Weighted Abs Exercises for a Shredded Stomach