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Stop Maxing Out! Lift This Way Instead

Would you put your 1RM squat or bench on your driver's license if you could? Then this wake-up call is for you. Here's a better way to get stronger than grinding through nose-bleed singles every week or month!

7 Hardcore Chest Exercises for the Advanced Lifter

Be prepared to bring it with these extreme pec-thrashers.

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1
The Primary Pattern Workout Plan | T Nation

Now, there are other proposed patterns, and clearly some of your favorite exercises don't fit any of these categories – curls, ab drills, calf work, etc. But notice that the exercises that do fit into these patterns are proven standards, things like squats, deads, presses, and rows that train a lot of muscle all at once.

2
American Men: As Fertile as Dead Hamsters | T Nation

Here's a list of things that could save your sperm. Some are common sense, some are impractical, and some require a lot of research and diligence. Still, changing one or two of them might upgrade your sperm and more importantly, upgrade your health so you don't fall victim to the "increased mortality" experienced by men with low sperm counts:

3
The 30 best shoulder exercises of all time

Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90 degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up. Hold this position 30 seconds. Squeeze your glutes to help support you.

4
Men's Fitness on Twitter

Blast your core and sculpt six-pack abs with these 12 basic plank variations from the @humanfitproject : http://bit.ly/2s7QiPy  pic.twitter.com/PELhNWbXQy

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The Four-Move Workout for Your Lower Abs

If we were to do a poll and ask men what the hardest body part to train is, we're confident most would say their lower abs. No one wants a pooch, and though there are tips and tricks for removing the stubborn excess bodyfat, you need a workout that'll complement those efforts. This is that workout. Below are four moves that should do the trick of polishing off your six-pack. Take 30 seconds of rest between exercises and repeat for 2 to 3 sets.

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The Effects of Mild Cycles | T Nation

Still, the debates rage on, even if the users do not. What is a "mild," "moderate," or "intelligent" cycle of steroids? What effects does it really have? Some say that the effects are profound. Others will say that mild usage produces minimal results. The answer? Let's look to science.

7
Tip: Don't Lose Muscle While Dieting | T Nation

If you don't eat a certain amount of protein while dieting, you'll lose as much muscle as fat. Here's how many grams to shoot for.

8
The Sustainable Diet for Lifters | T Nation

Let's say you've been losing fat, your training is going well, and the hunger is manageable... but then your fat loss stalls out. The logical answer for most people is to lower calories further to create a greater energy deficit. But with that comes a greater degree of fatigue. Now you lift with less volume and intensity, and you may even skip cardio or bypass some lifting sessions altogether.

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Today's Workout

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

10
AminoLinx by Pro Supps at Bodybuilding.com - Best Prices on AminoLinx!

AminoLinx BCAA/EAA Matrix was formulated as the answer to the calling for a product that not only powers you through exercise STIMULANT-FREE, but aids in muscle tissue preservation and hydration.* Infused with electrolytes for essential hydration, and Beta Alanine for optimal performance, AminoLinx is a “one-stop shop” for “elite” athletes that expect nothing less from a ProSupps product.*

11
The 5 Worst Things to Do if You Want to Build Stronger Legs

When you impose stress on your body your body will adapt and change to better handle that stress in the future. So, if you go in to the gym and do 4 sets of 10 every week with the same weight your body will adapt to that stress. But the whole point of lifting is to continue progressing. That means that once your body adapts to 4 sets of 10 you have to change the stressor. This can be adding more reps, more sets, more weight, or cutting down rest periods.

12
The 25 Best Exercises for Your Lower Abs

First, a quick physiology lesson: Your rectus abdominis is really one, long muscle that includes both your "upper" and "lower" abs. So, there are no exercises that explicitly isolate either half individually (even though you may "feel the burn" more so in one area than other). Still, there are things you can do to really make that lower area pop, says Don Saladino, CPT, owner of  Drive 495 . Number 1, diet is key: remember that training your core muscles alone simply isn’t enough—you need to have discipline in the kitchen, too. Second, switching up your routine by shocking your core with new exercises will help eliminate your love handles and define those elusive sex-lines. Last, work in exercises that attack your rectus abdominis and obliques simultaneously for good measure (that V line is where these two muscles meet). Here are 25 moves to add in to your routine.

13
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.

14
Tip: Activate These Muscles Before Deadlifting | T Nation

Fire up the right muscles before your big pulls and you'll lift heavier and prevent low back pain. Here's what to do.

15
Tip: The 1.5 Method for Squats | T Nation

The 1.5 or one-and-a-half method is an advanced strategy that's mainly used to increase time under tension to stimulate hypertrophy (muscle growth). But when used with the back squat, it can also be an effective corrective exercise for those who struggle in the bottom position.

16
Tip: Two Amino Acids That Control Appetite | T Nation

Eat more foods that contain these aminos and you'll get full faster and avoid gaining fat. Here's the list.

17
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.

18
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.

19
Tip: The 1.5 Method for Squats | T Nation

The 1.5 or one-and-a-half method is an advanced strategy that's mainly used to increase time under tension to stimulate hypertrophy (muscle growth). But when used with the back squat, it can also be an effective corrective exercise for those who struggle in the bottom position.

20
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.

21 Shawn Ray

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22
Top 10 Natural Anabolics for 2017

Anafuse is so potent (and reordered so often) it also made the Top 10 Bulking Supplements List, the only natural anabolic to do so.  But unlike many on that list Anafuse produces its results without influence on your hormones and with virtually no side effects. Anafuse combines the two most effective natural anabolic ingredients on the market today (Epicatechin & Laxogenin) with the addition of absorption enhancers. The customer feedback and reorder rate on this anabolic has been so stellar that is on pace to become one of the best-selling supplements ever. Certainly worthy of its No.1 position among the Top 10 Natural Anabolic Supplements this year. Read all the reviews here .

23
Muscle & Fitness on Twitter

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

24
Men's Fitness on Twitter

Use these three supersets from Men’s Fitness at a quick pace to melt fat and build muscle.

25
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.

26
Tip: How to Develop an Adonis Belt | T Nation

Most coaches say you can develop these muscles by variations of the plank, but that's largely a pipedream. Just as "making a muscle" with your flexed biceps in the mirror doesn't build big biceps, doing planks or any other essentially isometric movement isn't going to build up that ridge of TVA muscle that's adjacent to the iliac furrows.

27
Leg Training

*As many of you know I cannot do exercises causing direct spinal compression due to my lower back.  Hack squats due to the angle and my ability to kind of tuck my pelvis under for better alignment is my go-to exercise to mimic squats with any semblance of weight.  Anyway, perhaps because I stay really tight through my midsection and use a very deliberate rep tempo, this exercise puts a massive amount of tension on my quads.  The key here is to perform 6 perfect reps, rest 20 seconds and go again.  Keep going like this until you’ve reached 6 sets of 6 reps.  Man, my quads were on fire to the point of naseousness by the end.  Have fun!

28
Tip: Does Compression Gear Really Work? | T Nation

Without getting into too much detail about hemodynamics, it makes sense that tight compression gear may enhance local blood flow and improve oxygen delivery, and additionally, may enhance arterial blood flow, which in turn will facilitate more efficient clearing of metabolites, the aforementioned H+ buffering, and distribution of nutrients.

29
Sagittarius Horoscope for Monday, September 18, 2017

Monday, September 18, 2017 - Your master plan for professional success has taken nearly everything into account. However, circumstances still diverge from your strategy as unexpected twists and turns bend reality. It might be disheartening to discover that much of your preparation is of little value now that so many things have changed forever. Don’t let sloppy thinking slip back into the equation while you recreate a new approach that’s more relevant to the current landscape. Author Robert Rolih wrote, “Knowing the right details gets you a great return. Ignore them and you just crash and burn.”

30 Shawn Ray

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31
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.

32
The 10 Strongest Humans to Ever Walk the Earth

“Kaz” is considered by many to be the strongest of the strong, and it’s hard to argue. The winner of the ’80, ’81, and ’82 WSM contests, Kazmaier was barred from competing in 1983 by the event’s organizers because it was assumed that so long as he competed, no one else would ever get the chance to savor victory. Kaz was the first man to lift all five McGlashen stones, which weigh between 90 and 160 kilograms (about 200 and 350 pounds). His 661-pound bench press stood as the world record for years, and if not for a pec tear shortly thereafter he would have surely bested it himself. His 2,425-pound total, set back in 1981, is still the record for raw (no bench shirt, no squat suit) powerlifting today.

33
How to Tell If Someone Is Natty?

Great info!.. I am currently natty and don’t plan on staying that way but i’m only 18 so im not tryna fuck my system up just yet but maybe when im in my mid twenties. When you say get that little edge do you think that these 18 to 20 year olds are going to cause a lot of damage with the amount they are doing or is it much less dangerous. For example guys like David Laid or Dylan Mckenna. Not huge but obviously using something to be so young so strong and so lean all at the same time. Or are they all going to be on TRT and seeing doctors when they are older. Don’t worry your answer will not persuade me one way or the other this is strictly out of curiosity. I don’t need people to give me bad info because they think I am some gullible teen that will stick a needle in their ass at any opportunity.

34
How to lose weight in 5 days

To achieve rapid weight loss, you’ll have to alter your diet. Fat loss has always been energy balance: calories in versus calories out. For most people, an effective way to start dropping carbs in favor of more protein and fat. Carbs like pastas, rice, breads, potatoes, etc. tend to be calorie-dense, making it harder for you to rapidly lose weight. On top of that, they bind to more water than protein or fats—within days, guys will often lose a few pounds because of the drop in water weight.

35
Build Lean Muscle By Carb Cycling

Carb cycling is very simply the idea that we alternate between high-carb and low-carb days depending on our activity level for the day. On intense lifting days we eat a high-carb diet, and on rest or low-intensity days we eat a low-carb diet. It sounds simple…because it is.

36
Instagram post by Andrew Wary CSCS • Oct 7, 2017 at 10:06pm UTC

37
The 5 Most Popular Men's Hairstyles This Fall

Figuring out hair trends is the easy part—it’s deciphering what works for you that can get tricky. That’s where AXE Hair Celebrity Groomer Amy Komorowski comes in. After styling the manes of Eddie Redmayne, Ryan Reynolds, and Adam Driver, the New York City-based pro knows exactly what haircuts are cool for this fall. And even better, whom they work for. These are the five haircuts to keep in mind this season, and how to make them work for you with products you can find in your local drugstore's beauty aisle.

38
Troubleshooting Lack of Gains

Cortisol breaks down muscle glycogen and frees it up. When that happens during hard training, that’s fine because you will burn that glucose. But if it happens when you are inactive or just walking around (so the cortisol increase is more from psychological/emotional stress… but it still elevate blood glucose). then you elevate blood glucose levels but you don’t burn it. Since the body doesn’t want to have elevated blood glucose levels, it will release insulin to lower glucose back down. If cortisol stays elevated a vicious cycle starts which leaves both your cortisol and insulin pretty much elevated all day long. And when it comes to insulin sensitivity there is nothing worse than having insulin elevated above baseline constantly… a small amount over baseline constantly is WAAAAAYYYYY worse than having a big insulin spike once in a while.

39
Evolution of Fat Loss

There’s a lot more to dropping bodyfat than just the numbers. In fact, if we were to stubbornly remain steadfast to the mathematical model for bodyfat management, then dieting for a bodybuilding contest would be little more than an exercise in pushing the buttons on a calculator. Bodybuilders would resort to running the numbers, always trying to cut 3,500 calories from their diets with little regard for other elements that play a bigger role in dropping fat.

40
After Shock: Brian Casad’s Amazing Transformation

Casad started slowly, making one adjustment at a time instead of trying to fix everything right away with some crash diet that would be hard to stick to (“I hate diets,” he says). The first things he cut were the lunches. Rather than go out to eat, he’d go for a run, grab a light salad, then head back to work. “I’d bring gym clothes with me to work, and there was a running trail out by our office, so I’d go out and run a mile or a mile and a half here and there. And then I’d go get a quick lunch, but something lighter. That’s kind of where I started making adjustments.”

41
30 Surefire Ways to Lose Your Gut for Good

6. Go slow.  Along with protein and healthy fat, you should consume a slow-burning carbohydrate at breakfast. We suggest two slices of whole-wheat toast or 1 cup of cooked oatmeal. The slow-digesting carbs improve fat loss by keeping insulin levels steady and increasing the amount of fat you burn during exercise. You'll also have sustained energy for the next several hours, as whole grains digest slowly and feed your brain and muscles gradually. Researchers from Loughborough University (England) found that when athletes ate slow-digesting carbs at breakfast and lunch, they had lower insulin levels and higher levels of fat-burning during the day compared to those who ingested fast-digesting carbs. They also discovered that test subjects who ate slow carbs spared muscle glycogen better during exercise due to greater fat use. In addition, the fiber present in 100% whole wheat has been shown to aid fat loss and keep you feeling full so you don't overeat.

42
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.

43
Five Bodybuilder-Approved Peanut Butter Treats

Combine 1 diced banana, 2 tbsp peanut butter (PB), 2 tbsp coconut oil, 1⁄2 cup milk, and 1 egg and whisk until u y. Stir in 1⁄4 cup sprouted whole-wheat our. For each pancake, add 1/8 batter to hot griddle and cook 2 to 3 minutes on each side. Top with banana slices, walnuts, and cinnamon.

44
Training Rules for Huge Hamstrings

As a hardgainer, hanging hamstrings are probably near the bottom of your wish list. In a contest, vertical-blind lines in a rear shot or half-basket- balls from the side can make the difference between first and fourth, but those not planning to pose in public typically focus much more on arms or chest or even quads, leg curling comes almost as an afterthought. Get with the program. Your hams are much larger than, for example, your biceps, and building additions to this area fills out your legs, maintains a strength balance with your quads (thus preventing injuries) and, because of their relative size, packs on lean pounds faster than some showier parts. Our huge hamstring workout gives this crucial bodypart the stimulus it needs to maximize your mass appeal.

45
What 7 elite vegan athletes eat to get (and stay) ultra-jacked

Diet focus: I tend to eat the same thing daily for about two to four weeks, with a few indulgences here and there, leading up to competition. Food is fuel, so I typically focus on getting in as much of a variety of plant-based, whole foods as possible—the less processed, the better. For me, eating is about being mindful and intuitive to what the body needs, feels like, and (for some) what the body looks like. I monitor based on portion or serving size, but when I’m training someone, I do encourage counting calories and monitoring macros until they get a feel for and understanding of what works for their bodies. At the very least, I drink 1 gallon of water everyday, training day or not.

46
The Value of Volume

The same can be said for high-volume training. Far be it from me to say Arnold’s training was wrong. It’s what worked best for him, and it worked because he met all four criteria for training quality. Even with 20-plus sets per bodypart, Arnold could sustain superhuman intensity; although, I should say understandable human intensity, since he and his buddies worked out at the original Gold’s Gym, with its vast sidewalk windows, allowing views of bikinied Venice Beach bunnies. Who’s going to do only one set and leave in the face of temptations like that?

47
Asia Monet Ray on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

48
Nutrition Strategies To Bring Your Pecs Up To Par!

If you're really trying to bring up your chest, a run-of-the-mill workout consisting of 3 easy sets of 10 reps on bench press and a few sets of flyes isn't going to cut it. You're going to need to hit your chest from every angle, through a variety of repetition ranges to stimulate growth. And if you're going to truly push it once (or even better, twice) a week on a certain body part, then eating the same way won't cut it, either!

49
Arnold's Training Techniques for Greater Muscle Growth

Let’s use lateral raises as an example. After reaching failure on a straight set, I lifted the dumbbells out to my sides only 5" or so and held them there for 10 seconds. That may not sound like such a big deal, but believe me, it provides a painful end to a set. When I was seeking an even greater burn, I’d do this another time or two after resting for 15 seconds, almost like rest-pausing. Give it a try the next time you feel you’ve hit a plateau. This works similarly with pullups. At the end of a set, lift yourself only a few inches above the bottom of the rep and hold this position for as long as you can. What a way to force your lats to grow wider.

50
The Optimal Number of Reps for Forcing Muscle Growth

Sounds like a lot of repetitions for multiple sets, huh? Well, among other important reasons, this is precisely why it is best to slow things down, taking more time to move the weight from point A to B and back to A. If one were to lower the weight in four seconds, pause for one second at the midpoint, then raise the weight in one second, that would total six seconds per rep. You would require only six to 10 reps to achieve the necessary TUT to foster growth. Additionally, by slowing down the eccentric rep, you’ll damage muscle fibers, which will ignite hypertrophy.

51 5 ways to beat brain fog and boost creativity
52 Zach Even - Esh on Twitter
53 Bodybuilding Might Make You Smarter
54 The 4-day beginner workout growth plan
55 10 Rules to Control Your Appetite
56 Best Haircuts for Guys with Thinning Hair
57 How To Turn Carbs Into A Fat-Burning Weapon
58 How to Deal With Shoulder Pain
59 The 30 best abs exercises of all time
60 The 10 best moves to lose your love handles
61 The fat-loss intensifier workout
62 The powerlifting training plan
63 6 Simple Moves to Build a Bigger Chest
64 Shawn Ray
65 Muscle & Performance on Twitter
66 6 Fitness Myths That May Be Holding You Back!
67 Last Longer in Bed!! Sex Experts Tell You How
68 5 at-home workouts better than the gym
69 To Be Peeled or Not to Be Peeled
70 5 muscle-building pancake recipes
71 Top 5 Natural Supplements for Better Sex
72 We Asked 20 Women: What do You Think About Guys Who Have Tattoos or Piercings?
73 7 Reasons You're Not Losing Weight
74 5 Worst Things to Do for Building Bigger Triceps
75 12 Laws of Fat-Burning
76 9 ways to cure (and prevent) shin splints
77 The 5 Worst Things to Do if You Want to Build Stronger Legs
78 Dwayne Johnson on Twitter
79 Mike O'Hearn : Created To Succeed! with Bert Martinez
80 Digital Magazine – POPSTAR!
81 Instagram post by Flex Wheeler • Oct 5, 2017 at 10:06am UTC
82 Tip: Two Tips for Perfect Deadlifts | T Nation
83 5 bodyweight exercises you can do without a gym
84 Tip: Do These Stretches After Squats | T Nation
85 Dwayne Johnson on Twitter
86 Schleihauf on Twitter
87 Tip: How to Get More Gains on Back Day | T Nation
88 Shawn Ray
89 The Strange Political Afterlife of Arnold Schwarzenegger
90 Bodyweight Workouts For Fat Loss: Do They Work?
91 Men's Fitness on Twitter
92 FLEX on Twitter
93 Shawn Ray
94 Yankee Stadium on Twitter