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5 Ways To Grip Your Deadlift Like A Vise

You may have read lots of articles about increasing your grip strength, but as world-class powerlifter Josh Bryant explains, your training needs to match your objective.

Kris Gethin: Man Of Iron, Week 22

Kris dives in with some experienced triathletes for his most difficult ride to date—after training legs, of course. He then creates his own personal meditation retreat in the mountains.

Watch: Here's another thrilling, 3-minute glimpse at 'Thor: Ragnarok'

With Asgard's existence on the line, Thor calls on familiar friends to save his hometown.

Why You Should Hire an Online Coach

Not all online trainers are bad. Many members of team elitefts have been in this line of work for decades, training people long before social media even existed. Here's what to look for.

Super League

Anyone can compete in Super League by sending us an application via the contact form. There will be two ways to turn pro – neither of which involve local shows, pro qualifiers, or years of traveling to get your “pro card”. 

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1
The Freakish Forearm Workout

When you're planning your workouts for the week, you're probably sure to include back, chest, legs, shoulders, and arms. But, what about your forearms? They're an oft-neglected body part you'd be wise to pay to some more attention to. Here's the routine you need.

2
Emma Stone Gains 18 Pounds of Muscle | T Nation

For Jason Walsh, transforming Hollywood bodies isn't just about getting the right look for the role. It's about instilling the right attitude and demeanor. An actor playing a burly, badass Navy SEAL isn't going to look right or act right if he prepares for the role using sissy weights and treadmills.

3
8 Best Non-Bench Chest Exercises

Just because it’s chest da y doesn’t mean you're relegated to park your backside on a bench for your session. While the bench is a valuable tool for overall chest strength, it can place excess stress on the delts, which can be tough for those with injured shoulders. For pure pec muscle growth, there are several exercises that will get you off the bench and on your way to chest growth in PECtacular fashion.

4
The 15 most important exercises for men

Okay, yeah, it looks a little silly. But unlike the leg curl machine, a hamstring curl on a physio ball takes a lot of stress off your knees, and forces you to coordinate your upper and lower body as you hammer your hamstrings—without putting any major joints at risk. It’s a great finishing move for hamstrings, and the physio ball variant involves the glutes enough that makes it a great assistance move for bigger lifts like the deadlift.

5
Today's Workout

Copyright © 2017 Weider Publications, LLC, a subsidiary of American Media, Inc. All rights reserved.

6
Tip: The 6-12-30 Method for Big Quads | T Nation

This is a tri-set, meaning you move from one exercise to the next with as little rest as possible between them. You'll do 6 reps on the first exercise, 12 on the second, and finish off with 30 reps on the final movement: 6-12-30.

7
NITRO-TECH by MuscleTech at Bodybuilding.com - Best Prices on NITRO-TECH!

Nitro-Tech is a scientifically engineered, enhanced whey protein formula designed for all athletes who are looking for more muscle, more strength and better performance. Nitro-Tech contains protein sourced primarily from whey protein isolate and whey peptides – two of the cleanest and purest protein sources available. Other whey protein supplements might have only a few grams of these highly bioavailable and easily digested proteins. Nitro-Tech® is also enhanced with the most studied form of creatine for even better gains in muscle and strength.*

8
Tip: Immunize Yourself Against Fat Gain | T Nation

The Danish dieters, as a result of altering bacterial ratios, lost fat, while the Canadian children merely stopped adding layers of fat. The Canadian children, in fact, had in a way been immunized against further fat gain, while the Danish subjects had used a combination of diet and prebiotic fiber to, in a sense, "cure" themselves of fat.

9
Tip: How to Stop Sucking At Pistol Squats | T Nation

If you can extend your leg out in front of you and hold your balance, you're ready to move on to the advanced pistol squat progressions. If you can't hold this position, use the strategies below to increase your mobility and start with the basic pistol squat progressions.

10
Tip: Fix Your Core, Free Your Hips | T Nation

This drill will make sure your core and hips are firing in a coordinated fashion and dynamically change whatever lower body exercise you do afterwards. Remember, fix the core and the hips will be free.

11
The Very Best Way to Build Forearms | T Nation

I also believe in constant tension when training the forearms. Maximizing lactic acid accumulation is the best way to make the forearms bigger. As such I like the good old wrist roller. That's been my go-to exercise for bigger forearms. Since there's basically no eccentric and no muscle damage going on, you can easily do them on a daily basis even multiple times per day.

12
10 Training Tips for Gaining Lean Muscle

While your time in the gym is certainly responsible for creating a training effect, your time outside the gym is responsible for repair and growth. On top of making sure your nutrition is on-point, be sure to get solid, consistent sleep (8-9 hours per night) and try to reduce outside stress as much as possible. You’d be amazed at how much these factors truly affect your ability to improve your body composition.

13
The One Chest Move You Should be Doing

All of us meatheads are the same. We love to bench press and incline press. We have done these exercises so much that we may have had to take a break from them at times to either progress or avoid injury. The bench press is fun to do, but it is not the only chest exercise that you should be doing.

14
Tip: The 6-12-30 Method for Big Quads | T Nation

This is a tri-set, meaning you move from one exercise to the next with as little rest as possible between them. You'll do 6 reps on the first exercise, 12 on the second, and finish off with 30 reps on the final movement: 6-12-30.

15
Arnold on Twitter

I know that's a lot of tweeting (only 140 characters though), but this case & #FairMaps are near and dear to my heart. Thank you all. 14/14

16
Tom Hardy’s 7 most extreme body transformations

Hardy got extremely cut for this MMA-focused film, transforming himself into something resembling an actual fighter despite having no previous experience in the sport. Even though Hardy didn’t put on as much weight for this film as he did for transformations to play Bane and Bronson, he still had to pack on some muscle. J.J. Perry, one of the stunt coordinators on the film, said Hardy came into training at 162lbs and bulked up to around 185 to play the character.

17
Tip: Reassess Your Squat | T Nation

If you can't squat to parallel, then you have mobility problems that need to be addressed. There's a limit to how low you should go however. Don't force your body into a depth it's not ready for or you'll start to butt wink (see photo below) and could do some serious damage to your lower back. Butt wink is when your lower back rounds and your pelvis rotates back.

18
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?)

19
The Top 5 Back Training Mistakes

It’s complicated. Combining ball-and-socket joints that allow maximum arm mobility, a ribbon of snaking bones and nerves that divide the region down the middle, and a phalanx of big and small muscles spread from your butt to your neck, your back is your most complex bodypart. So it’s little wonder that many bodybuilders earn failing grades for training it. A lot of things can go wrong, but we’ve simplified the list to a top five. This month, we examine the most frequent back blunders and lay out easy solutions for getting your back on course. Class is in session.

20
Sagittarius Horoscope for Thursday, September 28, 2017

Thursday, September 28, 2017 - Intellectual currents begin to slowly settle back down to normal now, but you’re not willing to sink gently into silence. You sense that a window of opportunity is closing and you want to take action while you still can. However, you must first examine your values and make a statement that inspires others rather than disempowering them. Folksinger Theodore Bikel said, “I have always striven to raise the voice of hope for a world where hate gives way to respect and oppression to liberation.”

21
10 Worst Bench Press Mistakes

Another common mistake is when people put their feet on the bench to “target their core.” The bench press is a strength exercise, not a core exercise — if you want to build a strong and massive upper-body, focus on lifting more weight with the bench press, not sculpting your abs. If you want to engage your core while sculpting your chest, try a Spiderman Pushup instead.

22
Tip: The Descending Set Bench Press Workout | T Nation

The goal here is to choose an exercise and accumulate 100 total reps for the movement using the descending set method: start heavy and lower the weight as you fatigue, BUT perform more reps. Your goal is to get 100 reps total. One cool thing about this method is that you'll be training in the strength ranges and the muscle growth ranges in a single workout.

23
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© 2017 Bodybuilding.com, LLC. All rights reserved. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com, LLC.

24
Tip: Don't Drink the Wrong Kind of Coffee | T Nation

Large study after large study shows that coffee drinkers just don't give up the ghost that easy. They have fewer diagnoses of diabetes, cancer, obesity, heart disease, stroke, depression, Alzheimer's, and Parkinson's. And in a recent 16-year study of coffee drinkers, those that drank more than three cups a day were less likely to die (12% for men and 7% for women) from any cause.

25
How to Shake Up Your Coffee and Burn More Fat

You don't even have to be a coffee drinker to enjoy this quick-and-easy vegan shake that's loaded with protein. The cacao adds a little antioxidant and energy kick to it, and the almond butter gives it a nice, smooth texture.

26
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.

27
Tip: The 6-12-30 Method for Big Quads | T Nation

This is a tri-set, meaning you move from one exercise to the next with as little rest as possible between them. You'll do 6 reps on the first exercise, 12 on the second, and finish off with 30 reps on the final movement: 6-12-30.

28
shawn ray on Twitter

Golds Gym Classic Overall Body Fitness Winner in Rotterdam, Holland! @GenerationIron @juliettemsolymp @GoldsGym pic.twitter.com/5fSMqlJSCP

29
Bulletproof Your Lower Back | T Nation

There's not a movement you do that doesn't involve your lower back in some way. So if you've managed to tweak it recently, fear not. Use this five-step process to get your back strong, pain-free, and ready to lift.

30
T NATION on Twitter

Use the pyramid scheme for 100 reps, like this: https://www.t-nation.com/training/tip-the-100-rep-pyramid … pic.twitter.com/Sr8VOklKIQ

31
Tip: Consistency Beats Intensity | T Nation

Much like proper nutrition, smart training is best viewed from the 40,000 foot perspective. Imagine if someone said to you, "Dude, last Tuesday I ate perfectly. No processed foods at all, I hit my macros and my meal timing was perfect. I was 100 percent dialed in!" To which you'd probably think, okay cool, but what about the rest of the week? Why so much emphasis on a single day?

32
6 Remedies for Lagging Upper Pecs

"If your upper pecs are really lagging, the best way to bring them out is to always start with incline moves," he says. You can do this with a barbell, dumbbells or a smith machine. Starting with incline moves will ensure that these underused fibers are fresh, allowing you move the most weight possible to trigger growth. From there you can move on to flat and decline moves, where you're likely naturally stronger.

33
Tip: How to Get More Gains on Back Day | T Nation

For any horizontal pulling (like seated cable rows) or vertical pulling (like chin-ups and pulldowns), keeping the shoulders back and down will ensure your lats and mid back are being worked, as opposed to the upper traps and biceps.

34
Creating an X Frame

As the name suggests, an X-frame begins with the skeleton. If you’re blessed with wide clavicles and narrow hips, you’re starting a 100-yard dash with a 30-yard lead. The same is true of your muscle attachments. If you have lats that are neither too high nor too low and widen from bottom to top, and if your vastus lateralis (outer quads) expand easily, you can fill out ideally. It’s also worth noting that most, but not all, great X-men have been 5'9" and over. Shorter bodybuilders tend to have correspondingly narrow clavicles, and if they’re propelled by appropriately large legs they’ll likely have a blockier look. (The 5'3" Ahmad Ashakanani is an exception to that clavicle rule, as was 5'5" Franco Columbu, although neither is/was exactly X-shaped.)

35
Iron Maiden: Social Media Star Amanda Lee

Personal trainer Amanda Lee has gained a huge Instagram following of people who can't get enough of her impressive glutes and helpful workout tips. We spoke with the gorgeous star to find out about her lower body workouts, motivation and what she looks for in a guy.

36
How to lose your gut in 10 days

If your goal is to burn fat, intervals better be part of your program. Besides being a quick method to getting in a great workout, intervals are extremely effective for transforming your physique. By incorporating intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high-intensity interval training lies in its ability to keep you burning fat even after you leave the gym. In short, your body isn’t able to bring in enough oxygen during periods of hard work. Therefore, you accumulate a “debt” of oxygen that must be repaid post-workout in order to get back to normal. The result: Your metabolism is revved for hours after you leave the gym. Trainers refer to this phenomena as excess post-exercise oxygen consumption.

37
4 Classic Exercises to Build Up Your Biceps

Try these four classic exercises and apply the tweaks we explain in the exercise descriptions. These minor changes are enough to keep your muscle fibers guessing, and when your body’s guessing, it responds by growing.

38
6 Things You Should Know About CarnoSyn

So what makes CarnoSyn® beta-alanine so potent in its ability to build better muscle and help you perform at the top of your game? We break it down with six simple facts you should know about this must-have, muscle-building ingredient.

39
15 Sex Tips from the Bedrooms of Real Women

You don't need a special occasion to be the reason you go all-out in the bedroom. It may seem more romantic, but odds are one of you will be too drunk after weddings and holiday parties to have a good quality romp. Make sex exciting all the time by breaking out of the cookie-cutter positions and listening to your girl. Do you know what she really wants between the sheets? She’s definitely fantasized about it before, you just need to tease it out of her.

40
The best supplements for sex

4. L-citrullineBest usage: Combat erectile dysfunction, boost sexual satisfaction  L-arginine may be the most common amino acid present in men's health supplements, per Wake Forest Baptist Medical Center , but it's metabolized too quickly for there to be any real benefit, according to research published in Urology . That's why L-citrulline, which your body converts to L-arginine, is a better choice. In a small study, done on men with mild erectile dysfunction, L-citrulline supps (1.5g per day for one month) amplified 50 percent of participants' erection hardness scores from 3 (mild ED) to 4 (normal erectile function). Men also reported having more sex and were very satisfied with the results. Overall, l-citrulline has been proven safe and psychologically well accepted by patients with ED, researchers say.

41
The Best Female Abs on Instagram

Meet 25 women on Instagram who give us serious abs-envy and inspire us to work harder on carving our own cores. We selected these fit women for their sexy midsections which take hours of dedication in the gym and in the kitchen. From Instagram celebs to superfit up-and-comers, these women (in no particular order) are bound to inspire you to go harder while whittling your waist and sculpting your six-pack.

42
The MMA lower-body power workout

Lye on your back with bent knees and a barbell on your upper thighs. Push your feet into the ground as you squeeze your glutes and raise until there is a straight line from your knees to your chin. Hold for a second and then return to the starting position. Deadlift Stand over the bar with your feet hip-width apart. Keeping your lower back in its natural arch, crouch down and grab the bar overhand, your hands about shoulder-width apart. Your shoulders should be directly over or even a little behind the bar, and your eyes should be focused straight ahead. Driving with your legs, straighten your hips and knees, pulling the bar to hip level as you come to a standing position. Reverse the motion to return the bar to the floor. That's one rep.

43
The Squat Tips Your Quads Are Terrified Of

After you've knocked out your squat working sets with a full range of motion, add extra weights and do half reps over just the top half of the range of motion. Your quads get the most activation over the top half of the ROM. And because you're above the "sticking point," you can really load up for these partial reps. For safety, do these in a power rack with the safeties set high, and use up to 120 percent of your 1RM for three sets of 6 reps.

44
6 things you need to know about Nitrosigine

Recovery can start before you even walk in the gym with the help of Nitrosigine. You can prepare your muscles for the hard work you’re about to put in. Nitrosigine has been shown to significantly reduce markers of muscle damage from exercise such as creatine kinase. Clinical research showed that Nitrosigine reduced creatine kinase levels after exercise by 56%. 1 Nitrosigine’s impact on muscle damage due to exercise can help you get back to the gym and stay in the game.

45
Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

Are you a hardgainer? Classic endomorph? A bit of both? Learn the five best exercises for every body type and how you can use them to create your perfect physique!

46
The 20-Minute HIIT Workout to Target Legs

Yes, they’re really all about the glutes—not the arms or shoulders. Start with the kettlebell on the floor slightly in front of you, with your feet shoulder-width apart. Send your hips back and bend your knees until you’re able to grasp the kettlebell handle. Hike the weight back in-between your legs, then move your hips forward to stand tall, swinging the weight to around belly button height. Allow the kettlebell to fall with gravity back down to initiate the next swing. Repeat for time.

47
Natty Advice to Add Size?

I can’t say that I actually know how many calories I consume per day to maintain, 195ish (what I’m at right now), but I will say that how much I need to eat to maintain, or gain, at different sizes I’ve been has varied over the years. Like, it feels like my diet right now is essentially the same as what I needed to maintain 180 a few years ago. In fact, I would venture that the way I eat to maintain 195ish now is about what how I ate to grow at 150. I might have even eaten more back then. It’s hard for me to eat enough to grow substantially, but if I can push my weight up and hold the high calories/bodyweight for 6 months or more, I can generally start to back off the calories and still maintain the new weight. Obviously my body composition has changed over the years too, and that affects things. I’m ridiculously lean at 195, and I wasn’t at, say, 150.

48
How to Deal With Shoulder Pain

2. Blackburn. Lay facedown with arms at your sides. Hold each of these positions for five seconds: Raise your arms out 90 degrees to make a “T” shape with your thumbs up. Turn thumbs down. Move arms in front of you to make a “Y” (hold thumbs up, then down). Now bend your elbows to make a “W” shape with your arms, thumbs up. That is one rep. Do six reps.

49
The 6 most effective workout machines you can use at the gym

Here are a few of our favorite machines to use at the gym, and the best exercises to do using them. Or, if you'd rather skip the machines altogether, check out these ultra-effective  at-home workouts .

50
The best mental strategies to power through pain

The strategy of setting small goals is part distraction, part reassurance from small wins: When you feel like you’re ready to drop but push yourself to churn out just one more rep, it instills the confidence that maybe you in fact have a little more energy left despite your crying muscles. Breaking the workout into chunks effectively teaches your brain that pain isn’t the real indicator that you’re done. Plus, breaking down the race or workout into small goals helps the time move faster—and, therefore, helps dissipate the sensation of pain. “Usually this tough time passes, and you will be back at it in a few minutes,” Fifer adds.

51 5 essential rules for ripped abs
52 Posedown: Elssbiay vs. Richards
53 Strongman Sex Positions to Make Her Climax Tonight
54 Low Carb Myths
55 Supersets for a Super Shred
56 15 exercises to develop the best glutes in the gym
57 How Many Times Per Week Should You Train?
58 The 20 Dumbest Things Ever Said by Bodybuilders
59 Lee Haney's Principles for Building an Incredible Back
60 Arnold's Advice to Beginning Bodybuilders
61 The 12 Best Bodies in Bollywood
62 Arnold Schwarzenegger Answers Your Cardio Questions
63 The 5 Worst Things to Do if You Want to Build Stronger Legs
64 Tips to Target Your Biceps
65 T NATION on Twitter
66 5 Reasons You Should Be Doing Dips
67 The 8 Best Ways to Improve Your Squat
68 6 ways to remain friends with benefits
69 2017 Olympia Pump Up Room: The Women
70 The Best Hamstrings Workout for Beginners
71 The ultimate total-body workout to build maximum muscle
72 The Ultimate 6-Week Home Workout
73 Louis Velazquez on Twitter
74 Tip: Do These Stretches After Squats | T Nation
75 Muscle & Performance on Twitter
76 Instagram post by Dave Tate - Elitefts.com • Oct 3, 2017 at 8:55pm UTC
77 The Truth About the 7-Minute Workout
78 CampaignLegalCenter on Twitter
79 Arnold on Twitter
80 Tip: The Worst Time to Stretch | T Nation
81 Muscle & Performance on Twitter
82 The Fight - Diesel SC
83 Instagram post by Shawn Ray • Oct 2, 2017 at 10:26am UTC
84 Strategy For Better Body Composition
85 Men's Fitness on Twitter
86 FLEX on Twitter
87 We Asked 100 Women: Do you like guys who have "dad bods"?
88 Pyrrhic Gallivant on Twitter
89 The 13 most inspiring Hollywood fitness transformations
90 Mr. Olympia LLC on Twitter
91 Shawn Ray
92 Chest, Shoulders & Triceps
93 Tip: Consistency Beats Intensity | T Nation
94 Tip: Drink This for Stronger Erections - Biotest