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The 4 Best Leg-Builders You've Been Skipping

You do squats, leg presses, extensions, and a few leg curls, but skipping these other four moves might be the reason you're not satisfied with your leg progress!

2 Shawn Ray

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Chest Training for Natural Guys | T Nation

This is a more advanced technique, but it works wonders for chest development and increasing shoulder mobility. To do it, start with a light pair of dumbbells and get into the bottom position of a neutral-grip dumbbell press. Concentrate on getting the elbows as low as possible while lifting your chest up as high as possible. Hold this for 60-90 seconds and make sure you feel the stretch in your chest, not your shoulder joint.

Kishor on Twitter

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7 Outstanding Meal-Prep Recipes

Meal prep recipes vary based on fitness goals and food preferences, but if you're looking for solutions that take you from morning to night, you can't beat these breakfast, lunch, and dinner basics.

The Best Way to Build Traps | T Nation

Do these exercises and your traps will grow whether you want them to or not! This is the best way to grow your traps, not shrugs or any other isolated trap work. The actual Olympic lifts themselves are great, but if you want to be even more specific, clean pulls and snatch pulls are the key. (Bonus: They're also great calf builders.) Here's what a clean pull looks like.

Lifting 3 Days a Week Is Best | T Nation

He meant that no matter how "optimal" a given system or approach is, if you can't or won't do it consistently, it's not going to pay off. Training three days a week allows time for a life outside of lifting – weekends off with the family, time for other hobbies, and enough energy to attend to life's responsibilities without becoming overwhelmed. Consider this if life stress is affecting your workouts.

Instagram post by Shawn Ray • Nov 1, 2017 at 9:39pm UTC

Tip: How to Bring Up a Weak Body Part | T Nation

Here's a real world example. I worked with top national level competitor Brad Davis and he saw great improvement in his legs, which had been his weakness. Our strategy was to scale down his back training – his back was already world class – from once a week to once every two weeks, and train his legs three times over two weeks. The result? He didn't lose an ounce of muscle from his back and his legs improved dramatically.

Tip: Make Your Own Elvish Protein Bars | T Nation

That's all fine, but I wanted a legitimate meal replacement bar that I can take on a road trip so that the only reason I have to pull over is to hose the begonias, so to speak. I also needed a food to take with me so that when I go out into the world to take care of the mind numbing litany of doctor, dentist, and CPA appointments, I wouldn't have to pull into a goddamn Arby's and eat a beef and cheddar sandwich to keep my sugar and protein levels stable.

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This is a great BCAA. It gives me the energy I need to workout after a long day at the office. My wife and I both use the product and we have tried several flavours. All the flavours we tried have been great so we keep mixing it up instead of sticking to one flavour. It mixes well with water and it does not leave a bad after-taste.


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Tip: Cutting Phase 101 | T Nation

The risk of hormonal disruption is increased during prolonged low-calorie dieting phases. To mitigate this, increase your fat intake. This isn't an excuse to go full Atkins and start chowing down avocadoes wrapped in bacon and dipped in butter. Just be mindful that you need to be in a caloric deficit while consuming sufficient fat to not feel like a bag of crap the whole time. Eat 1g/kg of fat per day.

Tip: The Squat You Should Be Doing | T Nation

"Zercher" just means that the bar is held in the crooks of the elbows and the arms are flexed to prevent it from dropping. So you can do Zercher squats, Zercher deadlifts, and even Zercher carries. And with the squat version, you can do anything with it that you do with a normal squat: 1 RMs, accommodating resistance (chains and bands), etc.

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Digitally Enhanced & Re-Released "To The Extreme" Basic Training Available Now! Inquire at: @GenerationIron

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Tip: The Forgotten Importance of Maintenance Phases | T Nation

This phase allows you to recover some insulin sensitivity after your high-carb mass phase. It also allows psychological relief. After following a high carb, relatively low-fat mass gaining phase you'll likely be sick of foods like rice, oats, and potatoes paired with lean proteins. As a result, the opportunity to have some fatty foods with some carbs during maintenance helps to wash away any fatigue and set you up for the next phase of dieting.

Tip: Dear Dumb People, Stop Giving Advice | T Nation

Or reference a handful of clients that trained with you before you started posting on social media or demonstrate credibility by achieving something in competition yourself. That doesn't have to mean placing first at a National contest, we just need to know that the entire reason anyone outside of your house knows your name is because of something more significant than "I worked out for a while and I think I look pretty good, brah, so I'mma tell everyone what they need to do."

Tip: Machines for Functional Fitness? | T Nation

But recently I started training in a commercial gym again for the first time in close to a decade. In just six weeks, machines like the leg press, leg extension, and hack squat have helped me put considerable size on my quads. And I recently hit my 1-rep max front squat for an easy double. The lesson? Machines, used appropriately, can improve your functional fitness training.

Tip: 25 Ways to Smash Strength Plateaus | T Nation

If you have the ability to set up pins in a squat rack you can use them at crucial points in your bench press, deadlift, and overhead press. For instance, set up the pins for your conventional deadlift where you pull the bar to the pins and then hold against the pins for 3-6 seconds of all-out effort. For most, a good starting point is at knee level.

Tip: Real Experts vs. Self-Proclaimed Experts | T Nation

Do research with their current clients. I've had many potential clients email some of my clients or drop in at their facility asking for feedback on my service, and I expect this will happen many more times in the future. It only takes a few minutes of your time to do the research that may determine whether or not you invest in the services of an online coach.

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20 Halloween Hotties

These spooky-fit physiques that will inspire you to get scary fit.

Tip: For Big Pecs, Do This After Bench Pressing | T Nation

The barbell bench press is great, but it's not that great at targeting the pecs. Add these two exercises to chest day to really grow.

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Come see Classic Physique Olympia Winner, Danny Hester Saturday at The Modern Honolulu Hotel during the NPC Shawn Ray Hawaiian Classic!

6 Ways to Train for Striations

Individual muscles must be worked to their  capacity for every set, and the most efficient means I’ve found to achieve that state is with a minimum of 10 reps per set — and often as many as 15. Commanding an individual muscle to perform the bulk of the work from the very first repetition of a set is easy when you’re using light weight, but not enough stress is applied. The first few reps with heavy weight, however, require you to concentrate more on overcoming  and controlling the resistance than on the specific muscle’s contractions and extensions. Not until the fourth or fifth rep does a muscle adjust to flexing that heavy weight solely by itself to reach optimum efficiency. By aiming for higher reps, I am using those first few reps to acquaint the muscle with the weight. Thereafter, I’m getting five to 10 perfect heavy contractions and extensions before the set is finished.

Sagittarius Horoscope for Sunday, October 29, 2017

Sunday, October 29, 2017 - You’re happy to hang out with your friends today, expecting to share adventures wherever you may roam. However, it might be difficult to get along with others if your agenda differs from theirs. At first, you remain quiet since you don’t want your preferences to hijack the fun. But a minor annoyance can quickly build into resentment now, triggering an emotional outburst as you try to set things straight. Don’t wait for your feelings to take over; discuss a possible compromise as a proactive measure. Mythologist Joseph Campbell wrote, “Regrets are illuminations come too late.”

The 5 best barbell complex workouts to burn fat and build muscle

A barbell complex is any series of movements performed back-to-back with a barbell in which the set number of reps is completed for each movement before moving on to the next. It also means—and this is what makes barbell complex workouts so tough—that the barbell never leaves the athlete’s hands until all the lifts and reps are completed.

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Find the deadlift that works best for you and build muscle with these 5 variations from Men's Fitness.

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NPC Shawn Ray Hawaiian Classic Registration at Hilton Hawaiian Village Friday November 3rd 3pm Women- 4pm Men. * South Pacific Ballroom 3

Top 10 Natural Anabolics for 2017

Anafuse is so potent (and re-ordered 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 re-order 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 .

25, 5'9, 158lb & Looking to Compete in Physique

Hell at 158lbs @ 5’9 you need more mass everywhere you concentration camp looking motherfucker lel. Maybe at a low level you can get away with it but the higher in competition you go physique dudes are getting bigger and juicier, even bigger than old school bodybuilders.

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8 Things You Should Know About Protein

“If you had a list of biological values of how protein is broken down, whey would be at the top. And then dairy, and the rest fall underneath,” Lynn explains. “The pea and potato proteins aren’t terrible—let’s call them C-grade protein—but they’re not A-list. Whey protein is the best option, and you should be paying at least $25 per pound. As expensive as that seems, it’s less expensive than inferior sources of food proteins.”

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Dedication. Drive. Determination. That’s what it takes. Use code “Flex 10” to get 10% off your Gripped V3 Headphones #grippedfitnessaudio

6 Reasons Why You're Always Hurt | T Nation

Getting (and maintaining) tension is going to be a game-changer for a lot of people. If you're someone who just kind of hangs out and relaxes in the bottom position of the squat, and as a result places more stress on the passive restraints such as the tendons and ligaments, is it any wonder your back always hurts?

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The typical experience with Z-12™ results in falling into a deep, restful, uninterrupted sleep within 15 minutes of taking two capsules at bedtime, and waking up the next morning entirely refreshed without the least bit of grogginess.

9 foods you have to eat if you’re going Paleo

You can get your omega-3s from plant-based foods, sure. But plant-based foods that are high in omega-3s like walnuts or flax seeds don’t have the same benefits that fish rich in omega-3s do, says Kimball. That’s mainly because your body has to convert ALA (a form of omega-3s in plant foods) to EPA or DHA (found in animal sources). So don’t write salmon off: A diet rich in omega-3s has been linked to a longer life, cardiovascular benefits, a better memory, and a lower chance of chronic disease—in part thanks to the natural anti-inflammatory effect. Plus, a higher intake of fish-based omega-3s is linked to a lower risk of depression, says Kimball.

Jay Cutler's Top 25 Training Techniques

Before his sixth-place finish at the 2013 Mr. Olympia, it was 12 years since Jay Cutler finished lower than runner-up in a bodybuilding contest. During that span, he’s strung together an improbable tally of 15 firsts and 11 seconds. He’s been in the top two at the Mr. Olympia a record 10 times, winning on four occasions. He won three consecutive Arnold Classics before stopping. Since 2000, the only three men who have defeated him—Ronnie Coleman, Dexter Jackson, and Phil Heath—are fellow Mr. Olympias. In 2012, recovering from a biceps injury prior to the 2011 Olympia, he forwent competition for the first time in 15 years and focused on his business ventures. The 2013 Olympia was the last time we saw Jay Cutler in posing trunks. His 11 consecutive years of excellence will stand as one of the greatest accomplishments in bodybuilding history. In honor of his 25 straight top-two finishes, we’ve assembled 25 techniques Cutler used to ascend to heights where only Mr. Olympias reside and where he remained for more than a decade.

Arnold Schwarzenegger's Pectoral Perfection

Two other examples of incorrect technique are using too much weight and lowering the dumbbells too far to the sides.  The idea of using too much weight doesn’t need much explanation.  Flyes aren’t a power exercise, and if you can’t perform reps without excessively bending your elbows, you’re working too heavy. In this case, decrease the weight. If you’re struggling with 40-pound dumbbells, try 30s or 25s. Using too great a range of motion is the second recipe for disaster. Once you’ve lowered the weights to the point at which your hands are even with your shoulders or you can feel a moderate, not painful, stretch in the pecs, that’s far enough. Lowering too far puts way too much stress on the pectoral muscles, shoulders and biceps, not to mention the vulnerable shoulder joint itself. To avoid this, always lower the dumbbells slowly so that momentum doesn’t carry you past the desired range of motion. Again, as soon as you feel the onset of a stretch in your pecs, switch directions smoothly.  Remember, nothing sets your development back further faster than serious injury.

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7 squat variations to build muscular legs

Ready to really challenge your overall core strength? Instead of putting that barbell on your back, try holding it in the crooks of your elbows, a move called the Zercher squat. By positioning the load lower and in front of your body, the Zercher squat challenges your back and shoulders to support the weight without stooping over, all while your hips and legs have to do the work of, y'know, squatting. But take it easy at first—this position is far more demanding than the usual squat, so make sure you start light and work your way to a comfortable weight. Here's a primer on how to do it . Muscles worked: glutes, hamstrings, quads, lower back, and core.

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Flex Wheeler Icon Series Tank available online Link in bio. #shopflexwheeler #bodybuilding #flex #workout #fit

The Real Dope!!! on Twitter

This man has done more for bringing the sport to a bigger audience then the current Mr. Olympia has. Congratulations @KaiGreene

The Best Way to Build Traps | T Nation

Do these exercises and your traps will grow whether you want them to or not! This is the best way to grow your traps, not shrugs or any other isolated trap work. The actual Olympic lifts themselves are great, but if you want to be even more specific, clean pulls and snatch pulls are the key. (Bonus: They're also great calf builders.) Here's what a clean pull looks like.

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SYNTHA-6® is an ultra-premium protein powder with 22g protein per serving and is BSN's best-tasting protein on the market. SYNTHA-6 not only includes essential amino acids and essential fatty acids, but is also an excellent source of fiber, which makes it a nutritious and multi-functional protein supplement. SYNTHA-6 is the go-to protein for any nutrition or exercise regimen because it is designed to suit a variety of active lifestyles and diet plans. And with SYNTHA-6, the high standard of quality protein comes with taste to match, thanks to BSN's exclusive flavor technology.

The No-Caffeine Pre-Workout Boost

What does it all mean? Well, get ready for a trip to the farmer’s market. Consuming 500 g (a little over a pound—yes a pound) of beets, radishes, or any leafy green vegetable, including lettuce, rocket, spinach, crown daisy, and swiss chard will provide enough nitrates for you to enjoy the benefits during your next workout. Yeah, it’s a lot of greens, but not that far from what you’ll find in many greens juices.

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Lifters discuss how they plan, or don't plan, their daily eating. Take a look at different approaches being used: …

Dennis Wolf's Guide to Wide Shoulders

First, the bad news. Or the good news, if you happen to be a Wolf born in Kyrgyzstan. The most important component in shoulder width is clavicle length, and there’s nothing you can do to alter this. Sufficient calcium and vitamin D will allow you to fulfill your bone-growth potential, but that potential is determined by your DNA. No amount of milk or shoulder stretching is going to give Phil Heath the clavicles of Dennis Wolf. Focus instead on the next five widening rules.

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