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The Rock gives brilliant commentary on his first WWE match (VIDEO)

Watch as The Rock commentates his WWE debut in 1996.

Strength Coach Profession, Injuries, Old School Strength & Life Purpose • Zach Even-Esh

Getting all my thoughts from my brain onto paper or blog post is TOUGH and Time Consuming to say the least. So, when interviews are sent my way, I answer via video or podcast. This leaves the information a bit lengthy, BUT, those who are hungry to learn and the truly dedicated to Live for …

Dwayne 'The Rock' Johnson's 5 Best Sports Roles

The jacked actor puts his muscles, fists, and athletic skills to good use in these roles by butting heads with some of the top professional players in the world.

WATCH: Physical Therapy — Anterior Pelvic Tilt Fix with Dani Overcash

The last two years have been the most uncomfortable but also the most rewarding of my life. Part of this process was putting aside my ego to address some physical dysfunctions that were holding me back.

The Rock gives brilliant commentary on his first WWE match (VIDEO)

Watch as The Rock commentates his WWE debut in 1996.

Cerebral Palsy Won't Hold This Pro Bodybuilder Down

Wade McCrae Washington proved doctors wrong and became a pro bodybuilder.

The 5 Most Intense Rivalries in Major League Baseball

There's no love lost between these teams—and with every brawl, battle, and bean ball, the blood of their players and fans just boils hotter.

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5 Steps To Recovering From Any Injury

A mistake I see all too often is drastically cutting calories during the recovery period in an attempt to ward off any unanticipated weight gain or increases in body fat. Our bodies need food to recover and repair, even more so during periods of injury. If you have a tear in your pec and can't train the muscle directly for weeks, that muscle will get smaller and weaker. One of the only things you can do when you can't train an injured area is eat sufficiently to try and preserve your hard-earned muscle. Think of it as damage control.

12 Overlooked Foods You Should Be Eating | T Nation

Instead, think about which foods you like that keep you balanced and stable. An example, for me, is banana. When I eat it, it gives me just enough sweet, fills me up and provides good quality, stable energy. So much so it makes eating better foods later much easier. I used to avoid bananas, because they had "too many carbs" and, as a result of avoiding them, I ate even more carbs than I would otherwise... fat and salt too.

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Tip: What Natural Lifters Can Learn From Arnold | T Nation

The more sessions you do (that provide enough of a stimulus to trigger the process) the more you'll grow. The trick is to trigger protein synthesis/anabolism in a muscle as often as possible, without doing too much work that leads to excessive damage (from which natural lifters can't recover from from in time), depletion of muscle glycogen (which is very anti-anabolic), and elevation of cortisol levels (which kills protein synthesis).

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Get your knees pain-free and get back under the bar. This may help: …

Should Your Workout Kick Your Ass?

Box jumps require a bit of experience and athleticism to do properly, but sprinting up a hill is doable for almost anybody. Find a fairly steep grade and dash up it. Walk back to the bottom and, when you’re ready, charge up the hill again; repeat for about 20 minutes. (You don’t need to go again right away—in fact, this may cause you to break form and get hurt, so don’t.) While running on flat ground can cause pulled hamstrings or hip flexors in beginners, sprinting on an incline slows you down so you don’t put the same pressure on your lower body. You can still work hard and not get hurt. Imagine that.

Tip: Ladies, Stop Being Scale-Obsessed | T Nation

The scale is just one tool for evaluating your progress, and not even a good one. Here's what you need to know.

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Think every workout must be done as written? Well you're wrong. Here's when to improvise: …

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Natural lifters often try to train like pro bodybuilders. Here's why that won't work: …

8 Protein Shake Recipes That Will Get You Jacked

Here, we give you eight super easy and delicious smoothie recipes that will build muscle and burn fat. These shake recipes call for your standard protein powder but also feature protein-rich foods—like chia seeds, almond milk, and Greek yogurt—to give you the maximum muscle-building boost you need. Get blending!

The 11 Worst Squat Mistakes | T Nation

It's hard to believe, but many lifters place the bar asymmetrically on the back. The problem with this kind of set-up is that the more the bar is placed towards the left or right of center, the more weight you shift to that side. This will of course lead to one side taking more of the load, and it can also cause rotation.

Here's How to Improve Your Form by Changing Your Focus

According to Wulf, the world’s best athletes don’t have to think about how their bodies move because practice has made their competition and training automatic. Her research suggests that the rest of us can trick our minds into making movements feel automatic, mimicking the mental state of the pros and improving workout efficiency and form. Follow these tips from Wulf to harness your brain for better performance in the gym.

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This simple piece of equipment can make a big difference. Build your delts with this: …

The 30-Day Plan to Grow Like a Monster

October is primetime for a training transition. Summer is long gone at this point and the opportunity presents itself to get off the ultra-low carb diet and high-intensity circuits and get on board with putting on mass and getting powerful. Not only does this transition work because you're swapping out the t-shirts for sweaters, but it's a fresh way to stimulate the body as well. In the grand scheme of things, you need these blocks of change. Month after month, week after week of continuous bombardment of the muscles with volume and intensity would wear anyone down. Let's use this month for size and power. And the way to do it effectively will require a change in thinking, and programming. Watch Brandon DaCruz (@bigdaddydacruz) demo his program below.

7 Ways to Make Your Biceps Workout Harder

Heaving up heavy weight with herky-jerky form may look impressive to newbies, but those who train hard understand proper form always trumps heavy weight. ”When your form is terrible your biceps look terrible,” Friedman says. “Instead of creating a nice shape for your arms, you’ll get bulky, blocky biceps because there was no focus on the tension. Try doing five seconds with the concentric phase and five seconds with the eccentric phase. And if that’s not a challenge, try five seconds up and 10 seconds down.”

Tip: Don't Train Like a Figure Competitor | T Nation

I'm not saying that all females should start CrossFitting. Yes, it's better than the typical figure competitor training, but it does have its own set of problems. Take my wife for example. She LOVES CrossFit and since she began doing it she simply doesn't want to do any other type of training. The problem is, in the past three years she hasn't been able to train for more than three weeks in a row. Injuries always force her to take some time off. Not good for consistent improvements.

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Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (18) years of age and older at the time of entry (“Contestant”). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union, or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant’s participation in this Contest. Employees, contractors, members, and agents of, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children, and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

The Top 5 Cardio Mistakes

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

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Sagittarius Horoscope for Sunday, October 2, 2016

Sunday, October 2, 2016 - You could be obsessed with taking a creative or romantic risk today. However, your judgment may be clouded, leaving you lost in a daydream as the distance between you and reality grows wider. Although an inventive resolution might seem obvious in a spontaneous flash of genius, don't push your luck. Going to extremes can provoke a negative reaction; tone your rhetoric down a bit, or you might agitate unnecessary conflict. Keep the faith, even if it's difficult at first to tell whether you're slipping backward or making real progress.

How to Train to Failure for Maximum Muscle Growth

To be fair, opponents of training to failure claim it will tire your nervous system, increase injury risk, wreck recovery, and beat your body to death. These reactions can occur in a beginner, which is why those new to training to failure should start out with a predetermined set/rep scheme, and stick to it. Novices tend to slack off and use poor technique in an effort to train to failure all the time, which kills progress and could result in injury.

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.

7 Reasons You're Not Losing Weight

It’s true, you must burn more calories than you are consuming to lose weight, and cardio is the fastest way to burn those calories for most. However, there is a point of diminishing returns for most. Spending hours and hours of cardio can be tedious and cause unfavorable metabolic adaptations. Your body adapts to cardiovascular/aerobic exercise quickly. If running for 20 minutes at 6 miles per hour burnt X amount of calories when you start it will eventually burn X-Y calories. One must continue to either increase intensity or duration to continue the weight loss benefits.  As you can see, eventually you run out of energy or time.

5 Worst Things to Do to Build Bigger Shoulders

Although presses overhead most strongly activate the anterior (front) deltoid head, they are still the best exercises for manifesting overall muscle mass in the shoulders. I don’t know too many “delt-monsters” out there who do not include at least one form of pressing in every shoulder workout. However, like laterals, overhead pressing exercises are also performed incorrectly much of the time. In an effort to use more weight, many trainees use a very short range of motion, only bringing the bar about halfway down before pushing back to the top. Now while this might look cool, the only thing these people are accomplishing is working more triceps than delts. Another common error is leaning back (often again to be able to use bigger weights) during presses, which shifts much of the emphasis off the delts and onto the clavicular pecs. So, sit upright and always use a full range of motion!

Tip: Do Pyramid Reps For Wide Shoulders | T Nation

This is gonna hurt so bad that you'll do it again and again. Because you're kinda crazy like that. Check it out.

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7 Exercises to Blow Up Your Arms

Sasan Heirati is looking to make a huge impression in the IFBB pro ranks, and one thing is certain—Heirati is unlikely to be let down by his arms. At 22 and 21 inches (the right one is slightly bigger than the left), they’re not lacking size, but, as always with Heirati, it’s about the quality rather than just mass. However, he wasn’t born with impressive pipes. “When I started bodybuilding at 14, I didn’t have good arms, but they grew quickly,” he says.

The 20 Minutes to Hard ‘Core’ Abs Workouts

Exercise 1 : Barbell Rollout Sets: 3 Reps: 12 Load lightweight plates on a barbell and set it on the floor. Hold the bar with both hands about shoulder-width apart and kneel on the floor so the bar is in front of your chest. Keeping your abs braced, roll forward as far as you can until you feel your lower back is about to start sagging. Flex your lats hard and drive back to the starting position.

9 Exercises for Massive Forearms

Pullups already build a strong grip and thick arms. Gripping a towel instead of the bar, however, skyrockets the work on your forearms—now, you have to crush the towels just to stay up and squeeze even tighter to pull yourself up. Don’t be surprised if you can only do one or two on your first try.

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Tip: Burn Fat and Build Muscle Between Sets. Here's how: …

10 Workouts to Do on Leg Day

While the majority of the workouts below are lower body-focused, they contain accessory exercises that train your upper, middle, and lower back to provide a base for your upper body to handle more weight for squats, deadlifts, and Olympic lift variations. There are also moves that train your core, which is important for increasing your trunk stability during leg-heavy workouts. And there are moves that work small muscle groups, like your traps and forearms, both of which are necessary for getting stronger and throwing around more weight.

10 Meals to Build Muscle on a Low-Carb Diet

Serves 4 Ingredients 8 ounces uncooked small shrimp, shelled and deveined (26/30 count shrimp)½ teaspoon kosher salt, plus more to season the rice¼ teaspoon freshly ground pepper, plus more to season the rice2 tablespoons vegetable oil, divided3 eggs, beaten2 garlic cloves, minced¾ cup carrots, diced in ¼-inch cubes¾ cup peas, fresh or frozen1 head cauliflower, shredded into very small pieces (about 4 cups)2 tablespoons soy sauce¼ teaspoon sesame oil2 stalks green onion, thinly slicedInstructions1. Using the largest holes on a cheese grater, grate each cauliflower floret into small pieces, similar to the size of a grain of rice or to the size of a pea. Set aside.2. In a medium-sized bowl, season shrimp with ½ teaspoon of salt and ¼ teaspoon black pepper.3. Heat a wok or large skillet over high heat. The pan is hot enough when a bead of water instantly sizzles and evaporates. Once this happens, add 1 tablespoon of vegetable oil to the pan, swirl to coat.4. Add the shrimp to the pan in one even layer. Allow the shrimp to cook for 30 seconds, and then flip over and cook for another 30 seconds.

The Best Advice for Women Who Lift | T Nation

When I think of a famous example of a woman who lifts that exemplifies the truest form and awe of a strong woman – extremely unlike a dude, I think immediately of Dana Lynn Bailey. I remember her in the cage at the Olympia and the Arnold, well before her fame made her a household name, lifting insane weights, not only for her size, not only for a girl, but even for a lot of guys. But, she did it very unlike a guy. Dana lifts like a girl, a really strong girl, and she became one of the most famous female lifters doing it. I can't think of a better example for a girl who lifts to emulate.

30 Hottest Female Trainers on Instagram

If you're like us, you're spending more time than you'd like to admit scrolling through Instagram looking at funny memes, shareable quotes, and people with bodies that'll motivate you to bring everything you've got to your workout that day. Since we’re spending so much time in the app (and posting on our Instagrams @ MuscleandFitnessHers and @ Muscle_and_Fitness ) the obvious next step is to make sure that we're following women who inspire us with their badass workouts and fit physiques. Here are the top female fitness trainers we're crushing on in Instagram (in no particular order) that we think you'll want to follow, too!

Workout Finisher: The Triceps Exercises to Triple Your Size

The solution? These workout finishers, which will polish off your muscle definition and ensure you empty your tank of every last bit of energy. For these particular finishers, you can expect to hit your triceps with a completely different set and rep scheme, increase blood flow, and maximize muscle growth.

The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you significantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains, you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises.

10 Ways to Make Vegetables Suck Less

Well, in actuality, you may in fact be genetically wired to be a sensitive "supertaster" of vegetables' bitter compounds. (Go to page 3 to see if you're a veggie supertaster.) If genetics aren't the source of your problems, you may instead be one of the poor sods who simply never learned to love his veggies. Whatever the case, we can't force you to stay at the dinner table until you've finished your vegetables—but our 10 tips can help you find ways to sneak more greens into your diet.

Tip: Train Biceps Every Damn Day for Fast Growth | T Nation

Since you'll be doing a fair amount of biceps work daily, you won't do anything else for biceps for 3-4 weeks. You'll get significant growth, and the daily heavy work will increase your biceps' capacity to recruit its fast-twitch fibers, making your bi's even more responsive to training after those 3-4 weeks.

5 Everyday Behaviors Keeping You From Losing Fat

Weight loss isn't a simple cause-and-effect scenario where eating less equates to weighing less. When you limit your caloric intake too much, you throw off ghrelin and leptin levels. These two key metabolic hormones suppress and raise your appetite. "Calorie restriction leads to higher levels of ghrelin (the hormone that stimulates hunger) and lower levels of leptin (the hormone that suppresses hunger and boosts your body's ability to burn fat)," Westerkamp says. It goes against everything you've heard about fad diets and trends, but eating too little won't lead to long term weight loss; you'll just burn less fat and always be hungry. "The best diet is the one you don’t know you’re on," Westerkamp adds. "This means adding in more of the good stuff (eat whole, unprocessed, anti-inflammatory foods) and making edits, not deletions (at least at first), to set your body up for success." Stop counting calories and put your attention on the quality of food you're eating. Aside from shedding fat, you’ll gain control over cravings, rev your metabolism, balance your hunger hormones, improve your energy, and allow your body to be the fat-burning machine it was designed to be.

The Six Best Exercises For Six-Pack Abs

In fact, repetitive or excessive spinal flexion (e.g., bending your chest toward your knees at the back) is just about "the worst thing you can do for your back," says David Larson, C.S.C.S., a strength coach at Pulse Fitness in Scottsdale, AZ. In addition to swapping crunches for some more complex moves (detailed below), proper diet is essential for carving out that six-pack—just ask any fitness model or strength coach. But here are six key exercises to get you started on making your abs the best they’ve ever been.

Welcome to the Big Guns Club

Bodybuilding's premier gun club give their best biceps shots.

4 Exercises for a Thick Back | T Nation

You can try these with pull-ups, but there's a high chance that your technique will be less than stellar. In the video, I had to drop the weight by more than 50 percent to maintain good form for all 8 reps. Even if someone only has to drop the weight by 10 percent, that's still significantly less weight than their total bodyweight. Hanging off a bar and trying to do the same thing with your pull-ups or chins will be even harder if you're a big dude. When it comes to isolating the muscles of the mid-back, less is usually more.

The Best Fish for Bodybuilders

Salmon is a great source but has a high overall fat content that most of us cannot consume regularly without overdoing it on the calories—keep it to once a week. Some fish, like tilefish, shark, and swordfish, should be avoided because of high mercury levels; others, like albacore tuna, should be eaten only once a week. If you’re a fan of canned tuna, get the light Pacific kind: It’s lower in mercury and higher in omega-3 fatty acids compared with albacore. You can also choose fresh Pacific-caught tuna steaks specified as light or skipjack, bluefin or yellowfin tuna. Consume moderately—up to 12 ounces a week—and it’s very accommodating to a low- or high-calorie diet.

7 Fat-Torching Dumbbell Exercises

Hold a pair of dumbbells at your sides. Your knees should be bent slightly. Keep your head straight and chest up as you take a step forward with your left leg. Do not allow your back knee to touch the floor or your front knee to travel over the toes of your grounded foot. Perform a curl with your left arm and return to the start position. Repeat the movement with the opposite leg/arm combination.

The Miami Dolphins Cheerleaders 2017 Swimsuit Calendar Unveiling and Fashion Show

The fashion show showcased swimsuit designs by Meg Liz Swimwear, , and jewelry from Tiffany Lee Jewelery. The 2017 calendar was shot in Barbados. Miami Dolphins Cheerleader Monica was honored with becoming the 2017 cover girl. The Miami Dolphins represent 8 countries and became the first NFL team to host auditions internationally.

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