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Blow-Up-Your-Chest Workout

Dymatize-sponsored athlete Mike Hildebrandt packs a lot of chest-ripping exercises into this workout. And the results speak for themselves. It isn't easy, but it's worth it!

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Allison Hagendorf: The Host With Rock-Hard Abs

Allison Hagendorf is a television personality who loves deadlifts and desserts equally. Learn how she stays 'fit to feast' year-round.

Watch: Food-demolishing superhero L.A. Beast downs 6-pack in 40 seconds

Somehow, a leaf blower is involved.

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1
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.

2
Tip: Testosterone Blood Tests Are Garbage | T Nation

What time of day you have your blood drawn is also tricky. The current thinking is that you need to have blood tests done early in the morning, unless you're an old or older bastard, at which point it probably doesn't matter. In younger men (those under 45 or so), testosterone levels are higher in the morning, probably peaking at about 8:00 AM and reaching their low point about 12 hours later.

3
Which Cardio Methods Melt Fat The Fastest?

What are the benefits and which methods are best when it comes to aerobic training? I will discuss those in detail right here. Included are sample aerobic activities and guidelines to follow. Learn more now!

4
Instagram post by Shawn Ray • Oct 23, 2017 at 2:31pm UTC

5
Tip: Does Music Really Help You Train Harder? | T Nation

Researchers found no significant correlation between music and maximal strength training. While listening to music may allow the lifter to dissociate from feelings of fatigue, it isn't actually going to help a person lift more weight. This makes sense because, in most cases, maximal lifting is about what an individual can physically do. At some point, there's a physical limit to the amount of weight that you can move, regardless of external stimuli.

6
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.

7
Top 5 Quad Training Mistakes

Here’s a prevalent myth: to focus more on your quads and less on your glutes during Smith machine or hack squats, move your feet further forward. In fact, the opposite is true. Likewise, many believe that a wide stance will work outer quads and a narrow stance hits more of the inner area — wrong again. The fact is that even many experienced bodybuilders simply do not know how to best target the four quadriceps muscles (the vastus lateralis, rectus femoris, vastus intermedius and vastus medialis) and the various muscles of the upper, inner thighs.

8
The Two-Exercise Workout Plan for Size | T Nation

The bench press is a staple so I don't need to explain it as much as the Zercher squat. However, one point to emphasize is that you should make the bench press a whole-body lift, not just a chest/triceps/delts lift. This is important for performance and safety, but with a minimalist program it takes a whole new level of importance: since we're only doing two lifts we must milk them for all that they're worth!

9
shawn ray on Twitter

Join us in celebration of our US Veterans November 4th at the NPC Shawn Ray Hawaiian Classic Athletes Register Now: SRHawaiianClassic pic.twitter.com/ofX6RdYff3

10
shawn ray on Twitter

Visit our NPC Shawn Ray Hawaiian Classic Sponsor: VEGAS DISCOUNT NUTRITION HI 1600 Kapiolani Blvd, Suite 121 Honolulu, HI, 96814 @vdnHAWAII pic.twitter.com/rlnbjLM2GT

11
The "Ultra Set" Method

When an athlete reaches a training slump, it’s tempting to go back to the workouts that enabled them to make the best gains early on, but they are forgetting that those methods worked so well largely because they were at a much lower level of conditioning. Consider that an absolute beginner could make progress doing just one set of eight exercises twice a week, but that volume of training is too low for an advanced athlete. In fact, such a workout may not be enough to even maintain one’s current level of muscle mass.

12
Bodybuilding.com on Twitter

For a limited time buy 1 @Team_Optimum Gold Standard 100% Whey 50 serv, and get one 50% OFF! http://bbcom.me/2sjOq4N  #Bodybuildingcom #Deals pic.twitter.com/KAATGDzdHG

13
Sagittarius Horoscope for Sunday, October 22, 2017

Sunday, October 22, 2017 - It’s nearly impossible to hide your emotions today, but the good news is that you actually want others to see your vulnerable side. The moody Moon’s return to idealistic Sagittarius encourages you to share your inner process with your friends. Nevertheless, you still might plan on withholding a part of your story if you think it could upset someone. Unfortunately, you’re more likely to spill all the beans once you start talking. Author Annie M.G. Schmidt wrote, “Every story has a happy ending; you just need to know when to stop.”

14
10 Nutrition Tips to Help You Get Huge

Take glutamine and creatine, and drink water to keep your body hydrated and your muscle cells filled with fluid. Glutamine and creatine help pump muscle cells full of water.

15
Kai Greene on Twitter

To accomplish your dreams you have to go through the trenches & commit 100% to a strategic plan! @LordsAndLions http://www.lordsandlions.com  pic.twitter.com/ZlijSZQHJH

16
Get the smell of rotting death out of your gym clothes

After a hardcore workout the last thing you want to do is deal with laundry. Unfortunately, leaving your rotten gym clothes in a pile on the bathroom floor for a week will definitely make the situation worse. Herrera says, “Most gym clothes are made of fibers that repel waters, such as Spandex or Lycra. In order to wash these garments properly, water has to penetrate the clothing fibers.” Other water repellants include detergent, skin oils, and fabric softener. In order to combat this process Herrera suggests pre-treating all gym items: 1) Dilute 1oz of laundry detergent in a half gallon of warm water. 2) Squeeze an entire lemon’s worth of juice into the solution. The citric acid helps break up oils from the skin, especially useful for those foul-smelling gym socks. 3) Gently scrub the armpits, neckline, the bottom of your gym bag, and any other odorous areas with the solution and a brush before washing. Herrera warns, “It is very important to check washing machine capacity and fill it to three quarters of the total for heavily soiled items like gym clothes.” Use warm water on a regular cycle then, during the rinse cycle, add 2oz of white vinegar.

17
shawn ray on Twitter

"There is no substitute for hard work." - Thomas Alva Edison pic.twitter.com/lNq7WNb5Uh

18
Create Massive Caps

Start your shoulder workout (when you are strongest and can go heavy) with multi-joint exercises, such as shoulder presses and upright rows to place greater overload on the muscles, specifically the middle and front heads, which can help to stimulate more growth. Then perform lateral raises, done for higher reps to place laserlike focus on the middle delts. Finish your workout with some rear delt raises.

19
Instagram post by Branch Warren • Oct 22, 2017 at 2:43pm UTC

20
Slackliner Alex Mason defies gravity in stomach-dropping performance

The 20-year-old put on quite the show in Beirut.

21 Shawn Ray

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22
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.

23
Tip: A Backward Way to Build a Stronger Bench | T Nation

Though the pin press can be set in a low enough position to have the bar start in contact with the chest, most lifters will be better off training the pin press just above the chest when in an arched and braced position. By setting the pins in a power rack 2-3 inches above the chest, we can limit the terminal end range of motion, making this lift more shoulder friendly while also working through common sticking points.

24
The 3-Circuit Fat Loss Workout

In circuit training , resistance and aerobic training are combined into one workout to increase heart rate and keep it at a training level for the duration of the exercise session. The results are improved cardiovascular and muscular endurance along with functional strength and fat loss.

25
Tip: Skinny Guys with Fat Guy Problems | T Nation

Those naturally lean guys who can eat anything without getting fat are still at risk of killer diseases. Here's the common food that's causing it.

26
Make an Entire Steak Dinner in Just One Pan

Well, all these frills are to distract you from one thing: You can make a steak that’s just as good, if not better, in your own home kitchen. In fact, I’ll do you one better. You can make an entire better-than-the-steakhouse dinner, side dishes and all, in one large pan.

27 Shawn Ray

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28
Bodybuilding.com on Twitter

Join KC Mitchell Live today on @facebook @YouTube & @Twitch at 11:30 AM MST as he gets in an epic chest workout! #Internationalchestday pic.twitter.com/Y6A882eQfA

29
Tip: Eat Eggs This Way for More Muscle - Biotest

We know better today about the alleged drawbacks of eggs, but despite that tens of thousands of bodybuilders and fitness people still discard their egg yolks and restaurants still feature those stupid power breakfasts. Fitness people don't know why they do it, and if you ask them they'll no doubt mutter something about health, the same way anti-gluten people do when you ask them about that particular lemming-inspired dietary restriction.

30 Kai Greene

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31
12 Ways to Build Muscle with Your Diet

One of the best ways to prevent your body from tapping into muscle stores for energy is to take in a moderate amount of protein shortly before going to bed at night. Thirty to fifty grams of protein, consumed before going to sleep, will provide your body with the nutrients it needs to repair and build muscles. A protein shake is ideal before bedtime. Lean meats, nuts and seeds are reasonable alternatives.

32
M&F Iron Maiden: Astrid Swan Never Skips Leg Day

Model-trainer Astrid Swan is proof you can’t judge a book by its cover. Yes, she’s stunning, but if you stepped into her boot camp class she’d leave you weeping on the floor. At age three, she told her parents she wanted to change the world. Here’s what else you need to know about her.

33
Instagram post by Flex Wheeler • Oct 22, 2017 at 2:37pm UTC

34
The 4 Week Fat-Burning Superset Workout Routine

“Weight training in general is necessary in burning fat because it stimulates the growth of lean muscle tissue, which in turn increases metabolism,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey (InsideLift.com). “And supersetting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. Supersets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.”

35
Flex Wheeler on Twitter

Flex Wheeler Signature Series Hats available online Link in bio. #shopflexwheeler #bodybuilding #flex #workout #fit https://buff.ly/2yw13RH  pic.twitter.com/ATpshFQqTo

36
10 Things She Wishes You Knew About Sex

Unlike your workout, there’s no simple science to knowing what women want. And while your girlfriend may tell her gal pals about all the things that get her going, she could be leaving you in the dark. Lucky for you, we asked a handful of women and some sex experts to get you all the details you need to truly blow her mind. You’ve upped your game at the gym. Now’s the time to boost your skills in the bedroom. Here’s what she wishes you knew about sex—and how to deliver.

37
Pumpkin apple oatmeal protein pancakes

This protein-packed pancake will have you rethinking the popular breakfast staple.

38
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.)

39
Mike O'Hearn : Created To Succeed! with Bert Martinez

I sat down with Mike O'Hearn to discuss success, failure and being obsessed. Mike O'Hearn, also known as "Titan" is an American bodybuilder, actor, personal trainer and model. He has been featured on over 500 magazine covers, was Fitness Model of the Year seven times, and is a four-time Mr. "Natural" Universe title holder.

40
4 Best Exercises for Stronger Hamstrings

The reason many sprinters injure themselves is because of their hamstrings’ poor ability to decelerate the lower leg to stop it from extending. Exercises that focus on the eccentric strength of the hamstrings are a crucial strength tool. The best news is that you can achieve this using bodyweight only. Assume a tall kneeling position, with your heels secured under anything immovable. Without bending forward at the waist, contract your hamstrings and dig in hard with your heels as you slowly let your body descend toward the floor for a 5-8 second negative rep. You should land gently on the ground in a push up position. At this point, push yourself back up to the start position using your hands to help, and repeat. Focus on no more than 6 reps.

41
Instagram post by Flex Wheeler • Oct 21, 2017 at 4:44pm UTC

42
Tip: Reverse Your Romanian Deadlift | T Nation

So if you're not doing it, add those hip hinge movements back into your training. But don't jump right into the standard barbell deadlift. First learn to stabilize, then groove and sequence the hip hinge from the top down using RDL (Romanian deadlift) variations.

43
Slow and Steady - Road to 1200

After doing a little thinking about programming and how awful my bench is in relation to squat and deadlift I am going to try and up frequency to three times a week (just bench). The plan will be to run 5/3/1 for bench at 90% TM but run 5s on day 1, 3s on day 3, and 1 on day 5 while still hitting ME lower/DE lower on same days. So itll look something like this

44
Muscle & Performance on Twitter

From positive thinking to correct footwear, feel better, train harder and live healthier with these five new tips. http://bit.ly/2xI3HDb  pic.twitter.com/NCuJHQWnWS

45
E-cigarettes may increase your lung disease risk in ways that cigarettes don't

E-cigarette smokers had significantly higher levels of proteins related to "neutrophil-extracellular-traps"—an infection-fighting tool of white blood cells—which can contribute to the development of lung diseases like COPD and cystic fibrosis. Furthermore, they had more of these traps outside the lungs—a bad sign associated with cell death in the tissues that line blood vessels and organs. (Of course, researchers will need to dig a little more to figure out if those traps are associated with inflammatory diseases like lupus and psoriasis.)

46
The Diet Book No One Will Write (So I'm Sharing It For Free)

Because no one will publish my simple book concept (which works), I’m sharing the lessons for free to fight back against ideas like activated charcoal (no, it won’t detox your body) and every other ridiculous, money-driven cause that has a terrible ROI for your health.

47
A Synopsis for Dwayne Johnson's 'Skyscraper' Was Finally Released

It’s official: The Rock Day. Such a cool (and bad ass) honor to have the Mayor of Vancouver, Gregor Robertson, present this proclamation to me last night on set. I’m a grateful man to be in the business of making big movies and entertainment that serve multiple purposes around the world. One of those critical purposes is providing jobs for thousands of hard working people, local businesses and economies every time we bring a production to town. Jobs and opportunities for people. And free waffles for me. Thank you Mayor and your staff for being so gracious and welcoming to myself and our entire production crew to your city. And thank you for this honor and thanks for being such a cool guy. Vancouver will always hold a special place in my DNA. Next time drinks on me.. #ItsOfficial #TheRockProc #October19th #Vancouver #TheRockDay

48
Bodybuilding.com on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

49
Muscle & Performance on Twitter

Respect these rules and you’ll be on the right track for safe gains in strength and muscle! http://bit.ly/2vMke99  pic.twitter.com/6LaWuz676G

50
Green Tea-Tuna Sushi Handrolls

If you have a large pan and basic human faculties, you’re set. With this approach, you don’t even have to roll and slice. Just fill and fold like you would a taco.

51 Muscle & Performance on Twitter
52 Ten Valuable Reasons To Love Fish Oil
53 9 times Nate Robinson lit up Instagram with his shredded, shirtless photos
54 Gain 10 with IFBB Pro Arash Rahbar
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56 America's Hot Girls of the Gym
57 25 foods to eliminate your love handles
58 A Lifter's Guide to Alcohol | T Nation
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61 Westside Barbell ATP / Belt Squat
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65 The 6 best exercises for six-pack abs
66 IRON MAN MAGAZINE on Twitter
67 6 Signs Your Arm Workout Sucks
68 Muscle & Performance on Twitter
69 Team Elitefts on Twitter
70 Instagram post by Victor Martinez • Oct 18, 2017 at 6:39pm UTC
71 Instagram post by T Nation • Oct 23, 2017 at 11:05am UTC
72 Muscle & Performance on Twitter
73 Men's Fitness on Twitter
74 Hidetada Yamagishi on Twitter
75 Flex Wheeler on Twitter
76 Watch: 'The Rock' Announces ‘F&F’ Spin-off Title, 'Hobbs and Shaw,' and Eats a ‘Carb Coma’-inducing Cheat Meal
77 The Best Moves for a Bigger Back: Part 1
78 Muscle & Performance on Twitter
79 Bodybuilding.com on Twitter
80 How Bodybuilders REALLY Get Ripped | T Nation
81 Iron Man Magazine
82 Jason Momoa’s 11 grizzliest workout moments on Instagram
83 See It, Achieve It
84 Bodybuilding.com on Twitter
85 Mr. Olympia LLC on Twitter
86 The No-Frills Shoulder Workout
87 NFL Week 7: The top 5 moments, players, and performances in football
88 Instagram post by Flex Lewis™ • Oct 23, 2017 at 3:59pm UTC
89 http://www.ironmanmagazine.com/research-going-nuts-over-fat-loss/
90 6 Worst Things to Do for Crafting a Killer 6-Pack
91 FST-7 Triceps Workout with 4x Physique Olympia Jeremy Buendia & Hany Rambod | FST-7: Big and Ripped
92 FLEX on Twitter
93 Gallery: Daniel Day-Lewis’ 11 best film roles of all time
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95 Muscle & Fitness on Twitter