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These 2 simple tweaks can boost pressing strength for bigger, stronger delts: …

Sagittarius Horoscope for Sunday, October 25, 2015

Sunday, October 25, 2015 – Although you may wish you could let your commitments slide today, your conscience gnaws at you, reminding you that you must do what you promised. But you might not be feeling your usual zest for life now; instead you could attempt a half-hearted effort just to get by. Unfortunately, your current detachment can create additional problems if you pretend that everything is okay when it's not. Even you Archers are entitled to an off day every now and then. Counting your blessings gently puts your life back in proper perspective. Your life can CHANGE in a moment! Get a 3 min FREE Psychic Reading. Call 1-888-677-9327 today!


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6 Testosterone Boosting Foods

Get back to building muscle and burning fat with these t-boosting power foods.

28 Days to Lean Meal Plan

You'’re training hard every day with your program, going heavy on the weights and sweating up a storm with cardio. Newsflash: While that'’s critical to your ultimate success, that'’s just not enough for you to lose the fat you want to.To reach your get-lean goal, you must also follow a get-lean diet. Why? Even if you work out hard for an hour every day, that still leaves 23 more hours for you to wreck all your hard work in the gym with just one slip-up: a measly handful of chips, a beer with the guys or a burger at lunch. Diet is a huge, so to speak, part of the fat-loss equation. It's the backbone of your entire plan, the foundation of a hard body.Bodybuilding nutrition consultant Jim Juge says nutrition determines your success or failure, plain and simple. "The diet is 65% of what you need to get in shape,"” he says. Juge would know, as he'’s helped countless dedicated people reach their goals, from achieving their best body ever to placing first in bodybuilding competitions.You've got 28 days to get to your goal, so we've recruited Juge to help you every step of the way. He'’s adapted a traditional bodybuilding competitor's diet for a non-competitor (that means you!) who wants to look his best, shedding as much fat as possible in a very short time.

Iron Maiden: Anya Star

This Russian beauty nearly missed her call to the stage at last year's Arnold Classic. That didn't stop her from winning the title.

Creating the Perfect Muscle Monster

From the night of the 2002 GNC until Jan. 1, 2003, Ronnie rested and took the time to relax and recuperate. On Jan., 2003, our off-season and new game plan began. Up to this point in time, the heaviest Ronnie had ever been during the off-season was about 310–312 pounds, but we knew that even as the reigning Olympia champ, Ronnie needed to kick the program up several notches and place himself out of the reach of his competitors. With our revised strategy, we set out to reach a goal of 320 pounds for the 2003 off-season. I wasn’t going to be satisfied with just improving 5–10% and just winning the title again—I wanted to go in and blow the competition out of the water by about 25%! If it were anyone other than Ronnie, it would seem virtually unrealistic to set this type of goal, or even try to push so hard, but I knew with Ronnie’s work ethic and crazy genetics, he was more than capable of reaching these goals and hungry to prove himself. I devised a three-phase plan for the year and thought it would be interesting to share the details with all of you. Many of you know what types of foods Ronnie dieted on, but few actually knew exactly how we went about putting together his incredible 2003 physique.

5 Killer Moves for Shredded Obliques

Even if you are not at a body fat level where your obliques look good, you still need to train them. The oblique family plays a major role in many different movement patterns and is an essential part of the core. These muscles need to be trained both for function and for show.

Fat-Free Mass Gains

One of the hardestnutrition programs to put together is a mass-gaining plan for the formerly fat guy or the person who continually wrestles with bodyfat. The problem: whenever the individual’s mass gains start to kick in, lo and behold, he starts to balloon up and add too much bodyfat. It’s a never-ending struggle and exercise in frustration.

Does Eating Too Clean Hurt Your Gains?

If you ask most bodybuilders what “eating clean” means, they will probably tell you it means cutting out all the junk food. If you probe further, they narrow it down to avoiding sugar and fat. What they are left with is skinless and boneless chicken breasts, steamed broccoli, and maybe part of a baked yam with nothing on it. Throw a few protein drinks on top, and the daily food routine is complete. This type of diet is very effective for staying lean, but I see many guys who forget that losing fat and gaining muscle might call for different diets. Putting aside fat for another discussion, I want to focus on the importance of carbs, insulin, and insulin-like growth factor-1 (IGF-1) when planning your diet.

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The 6 Worst Things You Can Do For Bigger Biceps

If you are planning on selling tickets to your own personal “ gun-show ” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage. Unfortunately, while almost everyone in the gym tossing around the iron are quite passionate about filling out their shirt sleeves with muscle , most are making vital mistakes preventing this very goal from manifesting.

Top 8 Chest Press Variations

How to do it: Lie down with your back flat on an Olympic-style bench press so your eyes are directly under the bar. Grasp the bar slightly outside shoulder-width apart. Arch your back so the lower portion is off the bench and your shoulder blades are pulled together. Inhale and lift the bar off the rack. Keeping your arms straight (but making sure not to lock your elbows), lower the bar to your sternum. When the bar touches your body, drive your feet into the floor and press the bar back up. Reames recommends using a spotter on this exercise if you’re beginning or using heavy weight. Make note to keep your core, glutes, and legs tight throughout the exercise. Don’t let your feet move off the floor or the arch in your back collapse. 

Man Undergoes Amazing Transformation After Signing on with Butcher

According to The Mirror , Wilson will consume an average of six egg whites, 400 grams of steak, 400 grams of fish and 600 grams of chicken per day, so having a butcher in his corner is just what he needed to pack on the muscle mass without going broke. "It would be quite expensive if you went to the supermarket all the time, said Wilson. "So I was looking for a butcher who would help me with good cuts of meat. Alan Eliot Butchers effectively gives me meat at a reduced price. It's a big help." In return for all the protein, Wilson proudly displays his sponsor's logo on his training apparel and competition merchandise.

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.

Phil Heath's Arm Blast Routine

Phil feels that best end to his tri training is dips, either with bars or a machine. Because dips also involve the delts and the pecs, they’re a good compound exercise to do last when the triceps have been pre-exhausted with isolation lifts.

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.

Time to Man Up

Some supplements provide temporary benefits to help get you through your workouts. Others help you achieve long-term goals— and a third category can aid both. Testosterone boosters fit into this third category. The right T-boosters can help you power through workouts, increase muscle mass, and also help stave of the more noticeable—and unwanted—signs of aging: lower sex drive, greater body-fat accumulation, and reduced lean mass. If you’re at an age when you’re starting to worry about your T-levels, the supps at right can help.

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I'm Coming Home (To Carbs)

I’m not promising you unlimited carb feasts.  Candies and cookies are carbs too. You can’t just pound refined flour and shotgun cans of soda. And if you eat too much of anything—whether protein, carbs, or fats—they will make you fat and slow you down.  Of course, I want you to enjoy your treats. But you have to earn them by training hard and them making sure about 85% of the time your diet is filled with natural foods that don’t go through much (or any) processing. Think about meat, poultry, fish, vegetables, fruits, grains, and dairy.

How a Ripped Guy Works Out

There seems to be hundreds of different approaches to building muscle and losing fat through diet and/or exercise. And while getting shredded is certainly not a one-size-fits-all endeavor, there are a few universal eating and fitness rules that do apply to everyone, no matter what your goal. First, get your diet in check with these tips on  how to eat to get ripped . Then, follow these ground rules to speed up your results in the gym, too.

10 Rules to Eating for Mass

However, although there may not be any secrets to eating for size, there are rules — 10, to be exact. Know and live by these rules and you will gain the mass you want. And when we say live by them we mean live by them. Bodybuilding, after all, is a life- style, not a part-time hobby. You shouldn’t expect to grow following a diet only some of the time, any more than if you hit the weights only some of the time. It’s about a commitment to the body- building lifestyle that counts, which means 24/7/365 focus, discipline and drive. Remember: every time you eat a meal, you are bodybuilding. So, eat well and eat often.

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.

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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

Liam Hemsworth's Bodyweight Workout

The "Hunger Games" star sticks to four basic bodyweight exercises—so here's how to make the most of them.

4 Reasons to Stop Slouching

Shoulders back, chest out. Your mom has told you a million times and, believe it or not, she’s not just saying it to nag—she actually has good reasons. Slouching not only makes you look less attractive, it can also affect your health. And, look around your office, most cube workers are guiltily of bad posture. “People who sit at a desk for a long period of time tend to roll their shoulders in and hang their head forward,” says Dr. Jason Queiros, a Chiropractor at Stamford Sports and Spine in Connecticut. “Every inch you hold your head forward, you add 10 pounds of pressure on your spine. Let’s say you’re leaning into your monitor by just two inches, that’s 20 extra pounds that your back and spinal column have to endure.” How much damage can those 20 pounds cause? Lots! But we are here to help. There are also some easy stretches you can do to help correct your slouch, which we list after the ailments bad posture can cause.

Go All Out with Doggcrapp

Doggcrapp is like “Gangnam Style,” an Internet sensation that everyone has heard of but few understand. When Dante Trudel posted his philosophy to an Internet discussion board in 2000, he never thought more than a few dozen meatheads would read it. That explains the moniker. It was his spur-of-the-moment screen name for what he anticipated would be a single post. But Trudel was deluged with questions, the original post grew to 118 pages, and his writings were copied and pasted around the Web. Doggcrapp became the most revolutionary bodybuilding system since HIT arrived more than 40 years ago. In retrospect, the name seems oddly appropriate in a punk rock sort of way because Doggcrapp is an anarchic ideology that challenges the status quo.

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Everything You Need to Know About Sustainability and Food

There’s a growing emphasis on knowing where your food is coming from, how it affects the environment, and if healthy for the earth means healthy for your body. But in trying to eat a sustainability-conscious diet, we’re inundated with labels like wild-caught, grass-fed and free-range. For your average-Joe, how do you eat well, do your part, and not drain the bank?


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Stop training like someone else thinks you should. How to build your own damn program: …

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Eat normally 5 days a week, eat a lower-calorie diet on 2 non-consecutive days. Here's why: …

9 Ways to Cure (And Prevent) Shin Splints

Shin splints—when left untreated—quickly become one of the worst running-related injuries that’ll hinder your workout. You can get them by increasing your running frequency, intensity, or duration. Plus, improper form or poorly-fitted shoes can also cause them to inflame. The effect? Lots of burning lower-leg pain that can cripple your workouts and keep you from racing. Learn how to prevent and treat shin splints, so you don’t go in to fall marathon season behind.

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Athletes and lifters don't have to count calories or obsess over macros. The simple diet: …

7 Workout Routines for Better Sex

Mobility and strength are essential if you want to perform at your best in the bedroom—you have to be flexible. Here's a workout routine that will work your body holistically, so that every muscle group functions cohesively—rather than bulking random show muscles. This routine will also help you nail some of those not-so-basic positions.

Shed Water Naturally

Asparagus is one of the most popular vegetables among dieting bodybuilders. That’s possibly because it looks like a mini green spear, but more likely because it improves your physique’s appearance by encouraging your body to drop water. Asparagus is also high in micronutrients such as folic acid and vitamins A, C, E, and K, and it contains the amino acid asparagine— a natural diuretic.

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7 Healthy Grains Every Guy Should Know

From buckwheat to barley and even amaranth, make room on your plate for these superfoods.

7 Keys to Long Term Muscle Gains

It’s April, and by now the resolution crowd has already thinned considerably. Even if you can’t identify with the guy who starts out strong on Jan. 1 and then quits a few weeks later, you probably can identify with the ebb and flow of periods of success and periods of stagnation. There are days, weeks, months, even years when everything seems to click. Then there’s the flip side of the coin—the times when you’re hampered by injuries, lack of motivation or energy, or no clear goal.

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.

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The 10 Best Stretches For Men, According to 10 Trainers

How to do it: Lower yourself onto your knees, and use your hands to support your body weight. Lift your left knee and rest the sole of that foot on the floor, so it’s bent at a 90-degree angle and directly below your knee. Exhale, and lean forward until you feel the stretch in your upper thigh and hip flexors. Your right knee and toes should be in contact with the floor throughout the entire stretch. Use your abdominal muscles to keep your back straight and your spine supported. Hold the stretch for 30 seconds. Come back to the starting position, and complete the stretch on your right side.    What it does: “By engaging your glutes, you can stretch your psoas muscles (hip flexors), which is hugely important for people who sit most of the time or have frequent back pain,” says personal trainer, Nick Rodocoy .    When to do it: It's always best to do this stretch when your muscles are warm, like right after a workout, or when you get out of the shower.

5 Ways to Add Inches to Your Arms

The biceps and triceps are beach muscles, so what? Not only does blowing them up with an incredible pump feel great, but they make you like Greek god. Instead of grinding out standard barbell curls for 3 sets of 10, give these unique tweaks to an arm workout a try.

4 Tough Truths About Your Fitness Goals

Age is also a factor in making gains. A beginner in his teens up through his 30s can expect to add two to four pounds of pure muscle for the first two to three months he’s training—“it’s called ‘newbie gains,’” says Krahn. At that point, the body slows the rate to maintain homeostasis (as carrying more muscle requires more of its energy), and additional gains take longer. At that point, expect to add less than a pound per month, and eventually, learn to be satisfied with only about two pounds per year.

5 Tips for Growing a Great F-ing Beard

No Shave November has become an ultimate man test: originally created as a way to spread cancer awareness, it is simultaneously a challenge to see which of your friends can become the scruffiest and scraggliest, all in the name of a good cause. But if you can stall your shaver for a month, why not go beyond that and see what you’re really made of?

Strength Training for Marathon Runners

With the start of marathon training or distance running events, many guys ditch the weights in favor of additional miles on the road. While the added mileage might be beneficial for increasing endurance, it might actually lead to extra injuries. The pounding from running puts an immense strain on the body. If the muscles aren't prepared to handle the load, stress gets absorbed elsewhere including bones and connective tissue. Over time, overuse injuries including shin splints, stress fractures, and "runner's knee" can force even the most dedicated of runners to miss their target marathon.

Never Squat Again: Single-Leg Training for Serious Strength

Turns out, training one leg at a time can be just as effective and provide an alternate path to stronger, more athletic legs. Just last year, a study in the International Journal of Exercise Science compared muscle activity in the back squat, split squat (both legs on the floor and a split stance), and Bulgarian split squat (rear foot elevated). There was no significant difference in the amount of muscle activated by the three exercises, except that the Bulgarian split squat worked more of the hamstrings—meaning, Bulgarian split squats can be a useful alternative to barbell squatting.

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