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The Golden Age of Bodybuilding

Intimate moments with the legends of bodybuilding.

Watch: Kai Greene's New NFL Motivation Forces You To Look In The Mirror | Generation Iron

Let's face it, Kai Greene is the perfect person to do these kind of pre-game videos. He has the dark moody drama in his voice that really pushes the...

WWE Network's 'Breaking Ground' to Premiere on YouTube and Facebook

WWE will offer fans free access to the first episode of its new original series.

Chain Up Your Triceps' Extensions for More Muscle

Maximize your triceps' growth while minimizing elbow pain with this breakthrough exercise.

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Crowdfire - Grow, publish and analyze on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

2
Sagittarius Horoscope for Monday, October 26, 2015

Monday, October 26, 2015 - You are sorely tempted to gamble with your heart because you're feeling lucky in love today. Maintaining a positive attitude is almost always a good rule to follow, but your sunny optimism might be too much of a good thing now. Putting your feelings out there won't necessarily lead to failure, but choosing a proven path improves your chances for success even more. Give others time to reflect on your disclosure; relaxing your expectations helps you avoid unnecessary disappointment. Love is a dance which can't be rushed.

3
Gain Bulk Without Getting Fat

You want every calorie you ingest to be pointed toward muscle repair and growth, even if you store a little bodyfat along the way. The best way to avoid adding too much extra adipose tissue while gaining size is to make sure that you are eating a relatively clean high calorie diet.

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The Top 20 Answers to the #1 Training Question: How Can I get Huge?

The Top 20 Answers to the #1 Training Question: How Can I get Huge?

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28 Days to Six-Pack Abs Workout Program

First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods.

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4 Secrets for More Strength

There are plenty of ways you can help your body along in the  quest for more strength . Some adjustments are subtle and require little more than a change in hand position. Other changes could mean a full-program overhaul if you've been misled by an ill-informed trainer. Use these four tips to weed out any roadblocks that are standing between you and  lifting more weight .

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The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

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Alexander Fedorov, the Physique that Shocked the Bodybuilding World

In September 2003, while bench-pressing 485, Fedorov tore his right pec in four places. Because his chest was severely diminished during his six pro contests over the following three years, the injury had a monumental impact on his career trajectory. It also affected his training style. Gone were the workouts in which he strived to continuously push up more and more metal for low reps. “When I started training, I was always trying to use more weight with every workout,” he stated. “I was obsessed with getting stronger. That’s all that mattered to me. After the injury, I’ve been using much less weight and doing more reps. I almost always try to get 10 reps per set.”

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8 Ways to Burn More Fat

Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go — a simple nutrition step to modify your metabolism.

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The Beginner's Foolproof Guide To Six-Pack Abs

Great article but am stumped by this bit, ""If you want a summer six-pack, your best bet is to keep a close eye on your diet. Instead of decreasing everything you're eating, it's smart to actually increase protein intake when on a calorie-restricted nutrition plan." I guess my question is if I'm already restricting calories then adding more protein just means I have to cut the other macros that much more (for the calorie deficit to stay where I need it). Am I right or over-analyzing things? I've never, ever ever, been able to see my abs and it's made me stop lifting so many times that I'm trying to give this one last effort. My calories are already down at around 1100 to 1200 a day. I just don't get hungry enough to typically eat more than that.

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Get a Stronger Grip to Extend Your Life

The study involved close to 14,000 adults from the ages of 35-70 living in 17 different countries. Each individual's grip strength was tested by using a handgrip dynamometer. Subjects were then followed for about four years. During the follow up, each person's health history over those four years were evaluated for any illnesses and diseases. It was indicated that those who developed cardiovasular and non-cardiovascular disease during those four years had a lower grip strength.

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6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

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7 Protein Myths

Lies, fabrications and outright fiction everywhere you turn — you might think you’re in the midst of a political convention. No, it’s just a general discussion about protein in an ordinary gym. At its core, protein is a simple nutrient. The amino acids from dietary protein represent the bricks that lay the foundation a body uses to create new muscle tissue; if you fall short of the appropriate protein intake, you won’t grow. Simple, see?

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10 of the Most Flavorful Seafood Recipes for Serious Fat Loss

If you shy away from cooking, or even eating, seafood, you're doing yourself a serious disfavor. Not only is it packed with omega 3 fatty acids, it's also a great low-calorie source of quality protein. In fact, fish (and other seafood) is is one of the best things you can eat if you're looking to shed fat and build muscle. And if you're following the 21-Day Shred , you know that diet is key to both of those things. What's more: It tastes great (Beer Steamed Lobster Tail anyone?) and it's easier to prepare and cook than you probably think. We've got 10 great seafood recipes straight from the 21-Day Shred Cookbook that are simple and delicious. Stock up on the items on the 21-Day Shred Grocery List and get ready to cook your way lean.

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The Best Barbell-Only Back Workout

You’ll begin with the hang clean, an Olympic  weightlifting exercise that works everything but requires the traps to help heave weights from the knees to the shoulders. Then you can target the lats with rows from various angles. If overemphasizing chest work has left your front and back out of balance, you couldn’t ask for a better tool than the trusty barbell to set things right.

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The College Muscle Gym Workout

The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you must alternate muscle groups and work at a brisk pace, which raises levels of lactate in your body and, correspondingly, growth hormone, which promotes muscle gain and fat burning. Training the whole body in one session burns a lot of calories and allows you to work each muscle group more frequently throughout the week (we recommend three days).

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The 'Timeout for Muscle' Mass-Gaining Workout

When it comes to designing training programs, we tend to focus on things like sets and reps, exercise order, and weights. The training variable that most often gets short shrift in this equation, however, is rest. Typically speaking, we don’t give too much thought to the downtime during gym work. Taking a minute or two to muster the strength to knock out the next set is de rigueur for most gym rats; and while they may switch up the moves in their routines regularly, their rest periods remain static in perpetuity. It’s time to rethink this strategy. Because, by playing with your rest times, you can improve the results of your training in terms of size, strength, and fat burning.

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The 10 Best Foods for Brain Health

We enlisted the help of physician, author of the Eat Right for Life book series, and private wellness coach Ann Kulze , M.D. to identify the absolute best eats for your mind. These fruits, vegetables, fish, nuts, and spices (and more) will protect your brain, fight fatigue and fogginess, ward off aging , and boost your mood and alertness. Eat up.

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Gluten-Free Diets: Real Science Vs. Bro Science

Great article for those who avoid gluten just because they want to and not because they have to. People need to understand it instead of jumping on the fad wagon. I had to stop eating gluten about 6 weeks ago and its made HUUUGE differences in my life, even in the first week. I no longer get heart burn..no burps, no indigestion..nadda. Due to 3 years of stomach cramps I just thought were from just eating all the food I was normally eating. Gluten may be safe but from its definitely something that is obviously not wanted by your body, at least in the form gluten is now. Im not happy about it because I do miss pastries and carb heavy items that actually taste great. Gluten free stuff tastes OK but it doesnt hold a candle to gluten full foods.

20
Muscle Up With the Pec Punisher Workout Routine

For this workout, you’ll warm up with a dynamic bodyweight push up, move onto heavy, high-intensity cable standing moves, then finish with a dynamic exercise that requires stabilization and core integration to truly exhaust your chest. The goal of this workout is to shock your chest by incorporating triple drop sets, negatives, dynamic movements and a level of intensity that can push you through any training plateau .

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11 Halloween Costumes To Showcase Your Muscles

Let’s face it: Chicks have a much easier time finding costumes that show off their hard-earned bodies. Guys on the other hand have slim pickings when it comes to muscle-friendly getups. With Halloween right around the corner, we figured you could use some help finding the right outfit to emphasize your ripped physique that you worked so hard for all summer. Check out our M&F approved costumes that are sure to turn heads this Halloween .

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So Now Kale is Bad For You?

This wasn’t some blog. It was a major magazine doing an even more major disservice. And they should be embarrassed for publishing this food-shaming post. Here’s why: Writing health content comes with a social responsibility. People will read this and instead of consulting with a nutritionist or doctor, they’ll treat it as gospel. Maybe not everyone, but enough people that it will impact eating behaviors in a very dangerous way. So if you’re unwilling to respect and acknowledge that responsibility then you just shouldn’t be creating health content.

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The Fat Guy’s Guide to Losing Weight

It’s not enough to say, “I want to lose weight.” Not-so-newsflash: The majority of Americans (69%) are overweight and more than a third are obese—a lot of those folks no doubt profess a desire to drop a few, too. Need a nudge? “You can gain an inch of penis length for every 10 pounds you lose,” says Rovenia “Dr. Ro” Brock , Ph.D., MS, RD. OK, not really, but as the gut shrinks, the prominence of the member grows. Seriously, though: You need to find your own “come to Jesus” moment for weight-loss motivation, whether it’s some scary health test results, a frustration with huffing and puffing at the top of every flight of stairs, or a vanity-driven desire to get back to your college weight. Whatever it is, it needs to be for you .

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10 Healthy Foods That Give You Energy

When you’re trying to keep energy levels high, one of the most important things to remember is to never skip meals. Once you go over 5 hours without food, your body starts running on empty. Hunger starts to overwhelm your senses, leading to thoughtless food choices (like hitting the nearest fast food joint or vending machine.) Instead, rely on small snacks of about 150-200 calories that can help replenish your energy at a slow-and-steady pace until it’s time for your next meal. You can incorporate these 10 picks, which have extra energy-boosting power, into your snack. Or, eat them as part of a meal on days you know you need that extra boost, as a pre-workout snack,

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Target Each Triceps Head for Massive Arms

The triceps make up two-thirds of the mass of your upper arm. If the tape measure isn’t moving like you hoped, make sure you aren’t neglecting them. The term triceps means three heads: the medial, the lateral, and the long head. The long head’s origin is on the scapula, or shoulder blade. The origins of the medial and lateral heads are on the humerus. The origin of the long head allows you to stretch it by raising your arm above your head. The medial and lateral heads do not stretch as you raise your arm because they aren’t connected to the scapula. To place more emphasis on the long head, use movements with arms extended or above the head. To place more emphasis on the medial and lateral heads, use movements with the arms down and close-grip pressing movements.

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How To Fool Yourself Shredded in 24-Hours

Sometimes you need to look ripped…real quick (first date, impromptu beach trip with your girlfriend, etc.), but there’s only so much you can do to change your physique at the last minute, right? Wrong. We went straight to the pros—bodybuilders who know what it takes drop the last couple layers of fat before a competition—for some of their personal, pre-event toning tricks. Here are a few solid ways to make your body appear stronger in no time.

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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

28
Muscle in Motion: Train Like a Breakdancing Boss

Lower-body strength and upper-body flexibility are key for Boss, along with maintaining a lean, strong physique that allows him to get airborne explosively without being weighed down. “If you’re trying to do a wave with your arm and you have to pass by this big ol’ rock in the middle of your chest it kind of interrupts the flow,” he says. So Boss sticks to training with high reps and very low weight so as not to overdevelop his chest. “Dynamic stretching has also made a world of difference for me because when you’re doing explosive moves like jumps, jumps out of turns, and drops, it really helps to be flexible.”

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Build Your Upper Arms With the Lying Triceps Extension

Lying triceps extensions have always been among the premier exercises for filling out your upper arms , but you may not be getting the full effect. Pointing your guns perpendicular to the floor when you lock the weight out gives your triceps a break—the load transfers to your elbow joints. It’s just like the top position of a bench press, and it doesn’t stimulate the triceps . Instead, move your arms back a bit so they’re about 45 degrees to the floor. When you bend your elbows, the weight will come down below the back of your head, giving the triceps a greater stretch. When you extend your elbows, you can still lock out the weight, giving you the benefit of training through a full range of motion, but your tri’s will stay engaged because your arms are at an angle rather than vertical. The pull of gravity will focus the load squarely on the triceps.

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10 Meal Prep Photos to Get You Fired Up

These inspiring Instagram users take meal planning to a whole new level.

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Protein Peanut Butter Cups

The dessert that finally makes any diet easier to enjoy and allows you to satisfy your cravings for sweets. If it sounds too good to be true, then it probably is. The cliche applies to most concepts in fitness and nutrition, but it’s not the case if you’ve mastered the art of healthy dessert. While you...

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Top 10 Ways to Avoid Injury

The most common weight-training injuries are those related to the use of poor exercise technique . Incorrect technique can pull, rip or wrench a muscle or tear delicate connective tissue quicker than you can strike a match. An out-of-control barbell or stray dumbbell can wreak havoc in an instant. Each human body has very specific biomechanical pathways. Arms and legs can only move in certain ways, particularly if you're stress-loading a limb with weight. Strive to become a technical perfectionist and respect the integrity of the exercise —no twisting, turning or contorting while pushing a weight. Either make the rep using perfect technique or miss the weight. Learn how to miss a rep safely; learn how to bail out.

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The Fast Lane to Hypertrophy

The first step to ensure size is the commitment to train on a regular basis. Despite you size and genetics, an extended layoff causes a decrease in size and strength. Atrophy can take hold in less than 72 hours. So to preserve hard-won muscular development, hit it hard and hit it often, hitting every bodypart at least once per week. Eight-time Mr. Olympia (1984-1991) Lee Haney recommends hitting each bodypart at least twice per week, although this may be a bit much for a great deal of us mere mortals.

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The Popular Recovery Method That's Hurting Your Muscle Gains—Plus 10 Others That Really Work

Your go-to recovery trick may be hindering your gains, but we've got plenty of other suggestions to get you back on track in the gym, road, or bike.

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4 Ways to Become Better

How does giving more make your life better? Giving is the ultimate test of passion. When you do something with no expectation in return, you easily find what fuels you. (And conversely, what doesn’t.) You also learn about your ability to communicate, lead, and follow tasks that might be outside of your comfort zone. All of these are valuable but oftentimes they are learned in a pressure situation, like your job. When you can build capabilities in a less stressful situation (such as when you’re volunteering your time), you remove many of those barriers and grow as a person in ways you would never expect. Many of my best lessons in leadership came not from running a company but while tutoring inner city children during my spare time.

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20 Reasons You Should Take a Nap

The NSF recommends 20-30 minute naps for short-term alertness and improved performance. Just be sure you don't take one too early or late in the day; your body may not be ready for sleep yet early in the morning, and taking one late in the evening can throw off your natural sleep patterns, disrupting restorative sleep through the night. Remember, naps aren't reserved for children, the elederly, or the lazy. In fact, a power nap can be just the antidote for laziness.

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'San Andreas' Shakes Up DVD, Blu-ray Disc Sales Charts

According to Nielsen data, “Aladdin” generated virtually of its sales during the week from the new Diamond Edition Blu-ray Disc. “San Andreas” generated 40% of its total unit sales from Blu-ray Disc, a surprisingly low ratio given the film’s over-the-top special effects, while “Tomorrowland” generated 47% of its total unit sales from Blu-ray Disc.

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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
8 Health Benefits of Having an Orgasm

Sex does a body good. Though it's not a viable replacement for your strength and cardio workouts, you can still burn some calories (get the specific numbers for 20 different sex positions  here ). But, the benefits go beyond fat loss. When you think about sex, you're probably not considering all the ways it's elevating your health and wellness. We don't blame you. It's not as sexy as, well, sex; but you should know that an orgasm can seriously benefit you mentally and physically—beyond a surface-level "It feels really good" way.

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Pull Your Way to A Thicker Back With These 5 Row Variations

How To Do It: Load a T-bar or landmine and stand on the opposite side, parallel to the end of the bar, using a staggered stance with your right foot forward. Bend over at the waist and grasp the end of the bar with your left hand using an overhand grip. Shoot your hips backward, then raise the hip closest to the bar so it’s slightly higher than the other side. Rest your right elbow on your right knee for support. Quickly pull the weight up so your hand approaches your ribs.

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Biotest on Twitter

9 things you can do this week to live longer and look better naked: https://goo.gl/8Zlkl8  pic.twitter.com/vBX5RQmFgT

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Shawn Rhoden is Armed and Dangerous

“Every year, you’ve got to go back to the blueprint, see what changes you can make. It’s like a car—there’s all kinds of ways to trick it out, get it back into shape, beef it up a bit," Rhoden says. Rhoden is a fan of what he hears people calling “old-school bodybuilding.” To him, it’s all bodybuilding. “Today the focus is so much on being big—anyone can be bigger,” Rhoden says. “Bodybuilding is an art, and you can lose the art of it trying to be a muscle monster—the beauty of it can be lost.” The underlying message is that while he agrees that gaining muscle is necessary, the ideals of definition and symmetry should not be tossed aside.

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Smash Your Bench-Press Max With Wave Loading!

Hey Josh, Tried the wave this week. I usually bench on Tuesdays but last week had to travel so I didn't get to bench until Thursday last week. Hit 2 sets x 5 reps x 345. Still felt a little sore. Here is what I did. 10 x bar 10 x 95 8 x 135 5 x 185 4 x 225 3 x 275 1 x 325 1 x 360 - End of warm up Wave 1 3 x 335 2 x 355 1 x 375 Wave 2 3 x 340 2 x 360 1 x 380 Wave 3 3 x 345 1 x 360 - The rep felt very slow and didn't think I could get another rep. Stopped here. I will try again in a month to see if I can get past 380 where I been stuck for too long.

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Carb Control

This means that a 150-pounder should get in 300 grams of carbs, and a 200-pound lean bodybuilder should take in about 400. But that doesn’t mean you can take in any carb you want at any time of day. Look at the following tips for guidance on which carbs to consume and when.

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T NATION on Twitter

Upright rows: You're doing them wrong if you're doing them like this. The correct way: https://www.t-nation.com/training/tip-use-a-wide-grip-on-upright-rows … pic.twitter.com/zPehISb9cp

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The 10 Most Awkward Exercises that are Actually Good for You

Mark Langowski, founder of Body By Mark Wellness and NYC-based celebrity trainer, compiled 10 exercises awkward enough to make some men avoid them, and created an entire total-body workout routine. Each exercise has a strategically matched superset exercise to maximize your results. Whether you want to incorporate a few of these moves into your weekly workouts, or perform them back-to-back is up to you. Regardless, you’ll improve muscle imbalances and weaknesses, grow stronger, and become more flexible. Your ego may be bruised at first, but you’ll quickly find your embarrassment weaning, and your confidence becoming bulletproof.

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Editor Obsession: The 10 Smartest Style Investments to Make This Season

Autumn is a great time to ravamp your style. Maybe the moths got to your go-to sweater or you forgot just how many trips in the slush your favorite boots made. As you pull out the stuff you packed up last Spring, make an honest assessment to determine if it’s time to bite the bullet and get rid of the old and usher in some new goods. These 10 picks are the season’s best investment-worthy upgrades that will stay in style for quite a while and last you year after year—as long as you take care of them.

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Inside Bodybuilding Ep. #10 – Aaron Clark, Mark Dugdale, and Russ Allen

Inside Bodybuilding Ep. #10 – Aaron Clark, Mark Dugdale, and Russ Allen

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5 Sports Performance Earbuds to Conquer Every Workout

There’s nothing like cranking your favorite playlist to power you through a tough workout . But your average earbuds simply can’t hold up to the sweat and abuse of ongoing heavy gym sessions, nor can they deliver quality sound over all those clanging machines. Here are five pairs of next-gen earbuds aimed right at the hardcore gym dude—built to withstand tough workouts, boost performance, and deliver audiophile-level sound quality.

50
Salman Kassam 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

51 Pasta Is Great for You—and These 3 Dishes Prove It
52 T NATION on Twitter
53 RSP Nutrition QuadraLean at Bodybuilding.com
54 http://www.ncbi.nlm.nih.gov/pubmed/17214405
55 Gronkowski Drags Jets Defender Down Field
56 T NATION on Twitter
57 JavSolo on Twitter
58 The Most Common STIs in Men And Their Symptoms
59 Lift More for a Healthier Brain
60 10 Strength Training Moves for a Bulletproof Body
61 Chili Bowl - Does Winning Even Matter Anymore?
62 The 10 Best Fitness Movies on Netflix Right Now
63 Bodybuilding.com on Twitter
64 22 Training Tips That Matter
65 Sherlyn Roy on Twitter
66 FLEX on Twitter
67 warren johannes on Twitter
68 Nick Dinolfo on Twitter
69 8 Bad Habits That Could Wreck Your Fitness Goals
70 T NATION on Twitter
71 T NATION on Twitter
72 Fake Ass Training Partners
73 Bodybuilding.com on Twitter
74 The Pro's Guide To Pre-Workout Nutrition!
75 6 Tips to Get Bigger Calves
76 Find Your Physique
77 Six Second Sports on Twitter
78 The Chicken Leg Elimination Workout
79 Behind the Scenes: Liam Hemsworth's November 2015 Cover Shoot