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NYC's Toughest Boot Camp

Boot camp instructor Richard Lewis turns young recruits into real-life heroes.

Hany Rambod And Jeremy Buendia's FST-7 Shoulders And Triceps Workout

Your upper body will never look the same after Hany Rambod's and Jeremy Buendia's FST-7 shoulders-and-triceps workout! Prepare for an epic pump and extreme growth.

Jamie Eason's One-Dumbbell Circuit Workouts!

Don't have time to make it to the gym, or need a change from your regular routine? Jamie Eason's full-body circuit workouts can be done at home with just one dumbbell!

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Sagittarius Horoscope for Sunday, November 1, 2015

Sunday, November 1, 2015 - You might experience a big disappointment today if you are seeking a logical reason for everything that happens to you. Unfortunately, quick explanations are not forthcoming now, turning up the volume on your frustrations. Thankfully, you can consciously shift your attention from your current discontent toward exciting possibilities in the future with a simple attitude adjustment. Putting the present moment in a wider perspective inspires you to cross over to the sunny side of the street. Smile and the world smiles with you.

Could Saffron Be the Next Big Weightlifting Supplement?

Saffron gets its bright orange-red color from carotenoid, an antioxidant that is thought to have anti-inflammatory properties . In this study, 12 men took 300 milligrams of powdered saffron a week before and three days after a strenuous training session. The other 12 men took an NSAID within the same time frame. They all completed the leg press at 20 reps with a load equal to 80 percent of their max muscle capacity.

6 Testosterone Boosting Foods

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

3 Top Exercises for Digging a 'Drainage Ditch' Back

This is not just a glute and hamstring exercise, this is also a great way to strengthen the musculature of the back. To perform the RDL start in a standing position with feet shoulder width apart and knees in a slight bend (10-15 degrees) Hands should be slightly wider than shoulder width apart. You want a slight arch in your back, chest up, and scapulae retracted.  This position must be kept throughout the entire lift. Take a breath and tighten your abs and lower back. Then push your hips back as you lower the bar, keeping it close to your body. Your weight should be on your heels and your initial back arch and degree of knee bend should remain constant. Continue lowering the bar close to your body until right before you reach the point where you can’t hold your arched back position any longer. Reverse the direction of the bar by squeezing your glutes and pushing your hips through.

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

If you want strong legs , it goes without saying that you can’t skip leg day. But what if you hit legs religiously every week and you still can’t gain strength in the lower body? Here are five big mistakes people make when trying to achieve strong legs. Make sure you are not doing any of them.

Get Six-Pack Abs in 6 Simple Moves

For this, both  diet and exercise play important roles, but the reward is a set of abs that are the envy of everyone you know. Here are six ab exercises to get you that highly sought, but rarely achieved, holy grail; the six pack.

The 8 Best Foods for Total Body Strength

Strength is our body’s ability to exert physical force on objects — also known as being able to push through a heavy set. Following a progressive overload program is one way to boost muscular strength, but sometimes it can come from the food that you eat. Packing away enough calories, macros, and nutrients can help you muster up that extra strength you need — resulting in hitting your fitness goals. Get the edge that you need in a workout by incorporating some of these strength-enhancing foods.

Classic Gun Show

Welcome to the ultimate gun show. Each of the 20 top gunmen have something to teach you about arm training. Carry their advice to the trenches, and you’ll be well on your way to heavily arming yourself.

10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

The Complete Arnold: Delts

Probably my most noteworthy technique was the exercise named after me, the Arnold Press. You begin with dumbbells in the finish position of a biceps curl (palms facing you, dumbbells at shoulder height with elbows fully fexed) and press the weights up from there while twisting them so that your palms face forward at the top and you finish in a standard overhead press position. The low starting point offers a much longer range of motion and, in my opinion, greater muscle building benefits and better development of the front deltoids. I also used a lot of other novel techniques when training delts. When I performed dumbbell lateral raises, I rotated my palms back so that my pinkie fngers were higher than my thumbs the whole way up, almost as if I were pouring out water from a pitcher. This really seemed to isolate the middle delts. Another thing I did with laterals that you don’t often see today: I always raised my arms past parallel to the foor.

5 Exercises to Work Your Abs to Exhaustion

But no matter how tough these exercises get, always remember the golden rule of ab workouts : quality over quantity. If you're still cranking out 2,000 fast-paced crunches a day, you're wasting your time (and maybe even hurting your back). Instead of ripping through the motions, slow down and focus on getting the most out of each rep, Holland says. With slow, concentrated effort, you'll be building up to 30-second sets of quality moves—and admiring those washboard abs you've always wanted—in no time.

102 Ways to Burn Fat Fast

The ultimate tip list for losing weight and keeping it off.

Hany Rambod's Tips to Supp Like a Pro

My clients take a fat burner supplement with 16 ounces of water 15–20 minutes before cardio. The fat burner consists of caffeine to help with energy, one or two pepper extracts to increase core temperature, and an appetite suppressant. If you’re sensitive to stimulants, L-carnitine is a nonstimulant fat burner. Add 2 grams to increase effectiveness.

T NATION on Twitter

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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

Phil Heath's Strategy for Building Big Legs

When I’m working legs, there’s pretty much no leg exercise I am not doing. I like to train quads and hamstrings in the same workout. I try to hit one part as hard as I hit the other, because the hams matter, too—especially in the side poses. And when I’m prioritizing legs, I will double down on them, training them twice a week, with each session lasting at least two hours.

Top 10 Dangerous Kettlebell Mistakes

Before you grab a kettlebell, make sure you're not risking serious injury.

What Some Vegetarian Bodybuilders Won't Admit

This weightlifter acknowledges the downsides, but sees a much greater upside in following a plant-based diet.

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Are you Ready for Some NFL Cheerleaders!

Another season of football is almost upon us. As usual, stars will be made, reputations will be forged and controversies will be aplenty. No matter what happens, for the majority of teams in the league, a squad of cheerleaders will be on the sidelines to help push their players to victory. Check out some of the finest cheerleaders in the NFL.

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.

Beyond Bread: Why Some People Can Eat More Carbs Than Others

Unfortunately, determining insulin levels isn’t an easy process and requires blood work. But you can see how your body reacts to higher carb meals. The simplest test (although far from perfect) is consuming carbs in a post workout period. Do you feel great or do you feel miserable and more bloated? If it’s the latter, either insulin sensitivity isn’t great, or you just ate too much.

10 Strength Training Moves for a Bulletproof Body

Many of us lift weights for the aesthetic perks. And there's nothing wrong with wanting six-pack abs and monster quads  purely for the sake of having them to show off. But, there are a heck of a lot more great reasons to put your time and efforts in to building strength and muscle all over. “A strong muscle is a resilient muscle,” says strength coach Dan Trink, C.S.C.S., owner of Trink Fitness . The same goes for strong bones, tendons, and ligaments. Translation: strengthening your body—the right way—helps to make you resilient to injuries, whether gym-induced ones or stuff that could befall you outside the gym walls. 

White vs. Dark Meat for Bodybuilders

Are you trying to cut calories or carbs? Neither white nor dark meat contains any carbs. When you’re dieting you need saturated fats to improve satiety and support hormone production. We’ve been beating the drum, encouraging bodybuilders to emphasize saturated fats for boosting hormones such as testosterone while also suggesting that they supplement omega-3s because they’re vastly underrepresented in American and even bodybuilding diets. Therefore, bodybuilders should focus on quality cuts of organic chicken rather than worrying about white or dark meat. Hard-gainers and those seeking to add mass can also consume the skin, which is almost all fat, if they’re partial to it.

25 Foods You Shouldn't Eat

These snacks, meals, and beverages aren't doing your health or physique any favors. Cut them from your diet—now and forever.

The Scariest Restaurant Meals

Whether you’re headed for fast food or a sit down meal, beware of scary dishes that can rack up your daily dose of calories, fat, and sodium—in one meal. Before leaving home, do your homework and decide what you want to order by perusing the restaurant's (or even fast food chain's) menu online. That way, you can avoid the temptation of impulse ordering a crazy-high-calorie dish or even mistakenly ordering something that seems healthy, but actually isn't . Most restuarants allow you to make substitutions and changes to menu items so consider asking for that salad without the fried wontons, and if they can serve the broccoli without all the butter. But there are some dishes that no amount of substitutions can save—in the spirit of Halloween, we've compiled 10 menu options from popular restaurants that  are just plain frightening.

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Ask Men's Fitness: "Is lifting on an empty stomach a bad idea? I forget to eat breakfast now and then—does it matter?"

Ask Men's Fitness: "Is lifting on an empty stomach a bad idea? I forget to eat breakfast now and then—does it matter?"

You're More Likely to Have Low Testosterone Sometime In Your Life Than You'd Think

In some cases, male hypogonadism is treated with testosterone replacement therapy, according to a release about new research in the journal  BJU International . While this can boost your energy levels, libido, and mood, there are some complications with testosterone replacement therapy; namely, it can trick your body into thinking it’s producing enough testosterone so it begins making less and less of its own. This, in turn, can severely decrease your sperm count and spiral into infertility since you need your own testosterone to produce sperm.

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Cellucor COR-Performance Whey at

COR-Performance Whey sets the bar high for protein. Cellucor’s team of flavor experts is passionate about delivering the best-tasting protein money can buy. With a full line of dessert-inspired flavors, you’ll have no problem satisfying your taste buds.

The Born Fitness Approach to Health and Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

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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Ask Men's Fitness: Which is Better for Your Heart: CrossFit or Traditional Cardio

How to Naturally Raise Your HGH Levels >>> Another great benefit is that CrossFit increases nitric oxide (NO) to a much greater extent than traditional cardio, and this results in bigger arteries, which is great for your heart, brain, and penis (yes, that means sexual performance). High-intensity power training (HIPT)—exercises like squats, dead-lifts, and overhead presses—boosts oxygen consumption, the most accurate measure of aerobic conditioning.

25 Reasons Running is Better than the Gym

More of a gym rat than a pavement pounder? Here are all the reasons you may want to become a runner.

How Often Should I Change Reps?

Ever since muscle confusion became a popular term, there’s been a big debate about how often you need to adjust your workouts. For most people, the number of reps you perform are shockingly similar. In a survey of 100 people (equal gender split), 83 percent said they normally perform 8 to 10 reps per exercise. Coincidence? I think not.

At 38 John Cena Benches 463 Lbs.

Nothing stops John Cena. Not even age. At 38 years old, Cena bench pressed 463 pounds. In his Tweet, Cena mentions that the top bench press at this year's NFL combine was 473 -- he's not too far off. Earlier this year Cena set a new personal record -- squatting 595 pounds.

Does Tribulus Boost Testosterone?

Tribulus is an herb that it commonly found in over-the-counter testosterone products. Without stereotyping, it’s popular with the bodybuilding community. This led me to design a scientific study 7 years ago, in which I helped two researchers put together a (never published) review on tribulus use and the impact on strength, muscle gain, and testosterone levels. I’ll be honest and admit that the research wasn’t air tight (hence the lack of publishing) and the sample size was small (n=16), but the findings were still relevant. The bottom line: Compared to a placebo group, there was no difference after 16 weeks of supplementation, which was a long enough trial period where you would expect to see something. And trust me, we looked. (Side note: ANOVAs, ANCOVAs, and multi-variate analyses are things I do not miss at all. If you’re a stats nerd you get this and probably also enjoy these things more than I ever could. And that’s a big reason why I left the research side of academia.)

15 Fall Flannel Shirts For Every Guy

Fall is the perfect time of year to mix flannel in to your wardrobe. Wear it under your sweater (untucked of course) or dress it up with a wool knit tie. It looks effortlessly cool with a pair of brand new jeans or the oldest pair you can find in your drawer. It looks great with a freshly pressed pair of khakis or a soft over-washed corduroy pant. Flannel is easy. Hell, it’s basically a blanket with buttons. Here are our 15 favorite flannels for fall. 

Five Newsfeed-Worthy Fat-Burning Workouts

We're not going to just give you any ol' workouts, we're going to give you the ones you'll share and challenge your friends with. Cut through the social media clutter, get your sweat on, and pass these along.

Gifted Channel

If you're a fan of bodybuilding you won't want to miss a single video. Get 8 to 12 videos every month delivered straight to your inbox. You won't find this content on YouTube, this is shot, produced, and edited exclusively for delivery to GIFTED CHANNEL subscribers.

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5 Recovery Methods To Be Practicing

The recovery process is vital in a training program -- ultimately being the most beneficial way to enhance your overall gym performance. Overtraining also known as under-recovery can exhaust your muscles and build even more fatigue than what you're already feeling. Rest assured that with the right recovery tools in your arsenal you'll be ready to go in no time. Follow these tried and true methods for an optimal workout recovery. Your muscles will be thanking you.

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@BioLayne do you recommend cutting down some carbs from pre and post workout meals on PH3 rest days?

Layne Norton, PhD on Periscope: "Sunday Squats. Last set: 470x8"

Injuries VS STRONG Workouts - Subscribe for 3 FREE Training Courses: The Bodyweight Muscle Manifesto (Special Report), Bodyweight Bodybuilding Video & FREAK Strength Training Course ======================== TRAINING COURSES: Join my Online Team & Coaching Program: Access to my Membership Site: https://www.undergroundstrengthcoach.... Bodyweight Bodybuilding Workouts Get Stronger, Tougher & Faster ============================= STRENGTH COACH BUSINESS COURSES: Underground Strength Coach Certification: Become an Underground Strength Coach & LIVE Your Passion - Online Underground Strength Coach Cert for Those Who Can’t Travel Strength Coach Business Tips - ============================= TRAIN WITH ME AT THE UNDERGROUND STRENGTH GYM: in Edison & Manasquan, NJ http://ManasquanGym.

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