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2015 Fit Squad 6-Week Challenge

Join me for the Fit Squad 6-Week Challenge. $35,000 in prizes! Register today! #BBCOMFitSquad @bodybuildingcom @MuscleTech

Kai Greene's Words of Wisdom: Sacrifice | Generation Iron

Kai Greene is a man of many words. Deep and powerful words that resonate with fans across the globe. They carry strength and power on par with his...

"Star Wars" Actress Daisy Ridley Works Out Like a Jedi in Training

The Force is strong with this one. Must be all the air squats.

The Very Best Deadlift Alternatives!

Don't despair if you can't perform a full-range conventional deadlift. Practice these alternative exercises and hip mobility drills, and you'll bring your deadlift to life in no time!

What Are the Muscle Shocker Workouts?

A personal behind the scenes blog about the creation of the Muscle Shocker Workout series on One-off workouts to "shock" the body.

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The Weird Way to Burn 20 Percent More Calories—Just By Walking

Rather than using the traditional method of manually changing the pace of the treadmill, subjects were asked to change their own speed (by moving to the front or back of the treadmill) while the machine’s speed was constant. The results showed that nearly eight percent of the energy put forth from walking could be due to simply starting up and stopping. In other words, it burns more calories to stop and then start walking again—or to change your pace—than it does to just continue walking along at the same speed.

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Oh my GOD! Please tell me this is true and it's happening!!! @MikeOHearn is perfect!! <3 …

Sagittarius Horoscope for Tuesday, November 10, 2015

Tuesday, November 10, 2015 - Nothing will hold you back now if you can find the positive in every situation. However, you may be so confident that you forget to take the time to consider the consequences of your actions. Fortunately, your key planet Jupiter is your guardian angel today, blessing all decisions that impact your career path. Nevertheless, explore each of your options prior to committing to one path. A little bit of planning in the present moment amplifies the long-term positive impact of your current choices.

Training Style: Push-Pull

If you train your body over four consecutive days instead of three, you can still do a push-pull split. Do push (without triceps) and pull (without biceps and forearms) on the first two days, legs on Day 3, and arms on Day 4. Take at least one day off, then repeat.

Six Shocking Approaches to Shoulder Training

It’s ironic that the shoulder joint is capable of such a wide range of motion and, yet, shoulder training almost always focuses on the same few exercises performed in the same fashion and even the same order: overhead presses, side laterals, rear laterals. Bodybuilders often incorporate a variety of machines and exercises into their back training (which also relies on shoulder joints); however, imagination and innovation frequently fail when it comes to deltoids. If you can’t remember the last time your delts were sore after a workout, the following six approaches will re-energize your shoulder training and revitalize your growth.

5 Smarter Ways to Do Cardio

Many guys in the gym lack specificity within their cardio program. When it comes to lifting weights, they have detailed notes of sets, reps, personal records, and arm growth progressions. For cardio, they slough off the numbers and progressions in favor of 20-30 minutes at a moderate intensity. Your cardio training should be approached with the same precision and details as a well-executed weight training program. By paying closer attention to intensity levels and duration, gym-goers can reap the benefits of an intense session without wasting away their day slogging miles on the treadmill.

Stronger in 60 Seconds: Big Lats Ahead

Find a place for your face. Bent rows are intended to be exactly what their name implies: bent over. Going heavier is a worthy goal, but not at the expense of your form, and the more upright you stand, the less you’re targeting your lats. The easy solution? Simply place your forehead on a pad that’s slightly higher than your waist, (like the top edge of an incline bench) and keep it there throughout your set. Keeping your head in one place will keep your body angle consistent and keep the focus on your lats.

3 Mass Building Combos

The best supplement plan won't work optimally unless you are also eating the correct amount of high-quality food. Bearing that in mind, here are three combinations that can help you add to your muscle mass gains.

Shawn Rhoden is Armed and Dangerous

“Every year, you’ve got to go back to the blueprint, see what changes you can make. It’s like a car—there’s all kinds of ways to trick it out, get it back into shape, beef it up a bit," Rhoden says. Rhoden is a fan of what he hears people calling “old-school bodybuilding.” To him, it’s all bodybuilding. “Today the focus is so much on being big—anyone can be bigger,” Rhoden says. “Bodybuilding is an art, and you can lose the art of it trying to be a muscle monster—the beauty of it can be lost.” The underlying message is that while he agrees that gaining muscle is necessary, the ideals of definition and symmetry should not be tossed aside.

Chaos in the Gym Workout

We'’ll create some chaos with the second exercise. In Week 1, do 3-–5 partials (executing the move over just half of the range of motion) after you reach muscle failure. In Week 2, hold the peak contraction for three long seconds as you squeeze the muscle as hard as you can. During Week 3, perform drop sets, quickly reducing your working weight by about 30% when you reach muscle failure and continuing your set. In Week 4, do heavy negatives. Train with a good spotter this week, because you'’ll use about 20% more weight than you normally handle, and slowly fight the downward movement -— called the eccentric contraction -— as your partner helps you lift the weight on every rep. Also, for chest and bi'’s only, do a third exercise with straight sets.

6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

Half Reps for Full-Range Benefits?

No one will disagree that good form is important to avoid injury. But what this evidence argues is that moving the weight through a joint’s full range of motion is not necessary to increase both strength and size. Truth be told, I see several professional bodybuilders using a partial range of motion. There is an exception to this, however. When training for competitive strength events, make sure you train the way you will compete. If a competition squat is thighs parallel to the floor, then train down to parallel.

The 5 Best Deadlift Variations

Choose the deadlift(s) that work best for you and start building full-body strength.

The 14 Best Things You Can Do for Your Body

Your quality of life is largely dictated by one factor: your physical health. And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out are more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health to the next level, you’ve got to think details, like meditation, flossing, and sex frequency (don't worry: research says the more, the better). If you’re ready to live to 100, start off with these 14 habits.

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Jim Wendler's 100 rep challenge. 6 weeks is all it takes. Check it out: …

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How Accurate Are Calorie Counts?

A calorie is simply a measurement of energy. Specifically, it's the amount of energy needed to raise 1 gram of water 1 degree Celsius. However, that's not what you actually see on food labels. The Calorie—note the capital C—you see on a food label is actually a kilocalorie (kcal), or 1,000 calories, which is the amount of energy needed to raise 1 kilogram of water 1 degree Celsius. No, you don't need to start counting your calories and multiplying by 1,000. This information is really just to clarify the science and the different versions and meanings of the word. Just keep in mind that, when talking about food, we're talking about Calories, or kilocalories.

Proper Form on Some of the Most Fundamental Exercises

The permutations of chest exercises run the gamut from bench presses to cable and machine flyes, most with multiple angles. To build muscle mass in your chest most efficiently, you must do pressing movements straightforward to arm’s length. It’s the best way to contract your pecs against the most weight. Flyes — done by keeping your arms straight, splaying them wide, then contracting with a hugging motion — are not as powerful of a pressing movement, so they’re not as effective for building maximum mass.

13 Exercises That Are Better than Burpees for Fat Loss

They work every muscle in your body. You’ll burn a lot of calories and your heart rate will go sky high. It’s certainly an amazing exercise to burn fat. 

Do You Believe in Lindy?

Strong. The word had new meaning now. For years I’ve seen how building physical strength can help improve mental and emotional strength. I’ve even documented how lifting weights changed my entire life, saved me from injury and doubt, and served as a beacon of hope for so many people in the darkest of times.

Salt Shake Up

You might think sodium is bad for a bodybuilder because it causes water retention. Plus, no less than the Institute of Medicine and the American Heart Association tell you that the less salt and sodium you have in your diet, the better. Here’s the problem with accepting every report from mainstream media groups: they don’t take into account the needs of hardcore bodybuilders.

Arnold Schwarzenegger on Training Heavy

Every great bodybuilder I know started out with basic movements and trained them very heavy. Franco Columbu was a world-class powerlifter; Sergio Oliva was on Cuba’s Olympic weightlifting team. I competed in both of these sports while bodybuilding. For one thing, it feels great to be strong and it gives you a psychological edge (in any competition, and in life), but heavy training develops muscles to a degree that you can’t get exclusively from light, pumping workouts. The spinal erectors respond to deadlifts like nothing else, and shoulders that are built with clean and presses are almost always more impressive than those weaned on lateral raises.

Infographic: How People Who Are Naturally Thin Eat, Drink, and Exercise

Read more about their findings below, but here’s a quick summation: Naturally slim men and women prefer chickens over cows (61 percent), their lunch and dinners are veggie-loaded, and they snack on fruits (39 percent) and nuts (20 percent). And get this, they even drink. Eighty-one percent of slim men and women consume alcohol, and 65 percent indulge in soft drinks (though we still advise staying far, far away—from even the diet stuff .)

Go Back to Basics to Crush Your Strength Records

The answer is to vary the intensity. You can train all three lifts in a workout and repeat them several days a week if you change the sets, reps, and weights you’re using every time. The goal is to feel fresh at each workout so you ingrain good technique that allows you to handle heavy weights proficiently when you test your maxes. Be prepared for it to feel too easy at first. The weights and volume will increase each week, so even if you’re not leaving the gym feeling crushed, trust that your training is working. You’ll know for sure in four weeks when you lift weights that would have flattened you before.

The Truth About Nutrient Timing

Your study was a pretty big deal, but probably needs more attention in the mainstream. To catch people up to speed, can you tell me: What was the established “truth” that we thought we knew about protein timing? In other words, why did we think timing was important and what benefit did we believe was accomplished by eating within the “anabolic window.”

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.

Lighter Weights for More Size?

Although this study was able to demonstrate equal gains in overall muscle size with 25- to 35-rep sets as well as eight- to 12-rep sets, it did not identify which fibers contributed most to the growth. It is likely that the high-rep training resulted in more slow-twitch fiber growth, and the low-rep training produced fast-twitch fiber growth. Ideally, you would want to stimulate the growth of both types of fibers to maximize gains. So incorporate both high- and low-rep training into your routine.

10 Strength-Building Strategies That Will Never Die

Strength is the foundation of everyday acts of athleticism like hitting a 300-yard drive in golf and not-so-human feats like J.J. Watt's 5'1" box jump . Strength isn't limited to muscle size and capacity. You see, when you get stronger, you're better able to lose weight, run faster, and hit harder. Convinced you need to work on your strength? We've got 10 no-frills tips to help you make everything in your life feel just a little bit easier (and much lighter).

Are Planks Overrated?

I would say plank, stability ball plank and one-legged plank might be some of the most overrated.  Hey, I am not saying these are not effective in producing core recruitment, but I am saying that these exercises are simply not fun or as challenging as they could be. In fact, I say that the plank in recent years has made training less social and actually castrated the pushup. Face it, you can’t really make a connection with your gym partners while you worry about the elbow pain you feel while face down during a 5-minute plank.

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6 Ways to Blow Up Your Biceps

Though your arms house your triceps and forearms, it's the biceps that most guys tend to want to blow up first. And while those other arm muscles are also key to a great overall physique, you can't necessarily spot-treat one area in particular, you can zone in on your biceps to fast-track those cannonball arms you're after. The following workout will do just that. The 15 Most Important Exercises for Men >>> Now, you know the good 'ol biceps curl is true to it's name in that it will help you to grow your biceps. But, you don't have to stick to the same standard curl every time you hit the gym. You can work in variations like the Seated Incline Dumbbell Hammer Curl (see exercise #6) and the Alternating Biceps Curl with Twist (see exercise #4.) For 10 more variations on the biceps curl, click here . What's more, there are other great exercises that work your biceps while also hitting other major muscles groups. Take the chinup, for example. While it primarily hits your lats, it will also attack your biceps, core, and back.  And while a bodyweight row is typically thought of as a great back builder, it can also size-up your biceps—if you know what you're doing.

10 Moves She's Begging You to Make During Foreplay

Foreplay isn't just a game of "grab ‘n go"—she wants you to try one (or all) of these pre-sex moves on her.

The Rock is Having a Baby Girl, and One Epic Year

I was raised by and live with amazing and strong women, so the universe felt we needed one more... IT'S A BABY GIRL!! THANK YOU guys so much for the awesome support and love you've sent @laurenhashianofficial and myself from around the world. We're so grateful for this blessing and thrilled to share the news with y'all. #BringOnMoreEstrogenInOurHome #MeAndPuppyHobbsAreTheOnlyDudes #Proud2xPapaBear #JustOverHereMakingBabiesAndStuff

The 5 Best Supplements for Men

There are literally thousands of pills you could be taking at any one time. Here are the five most important ones.

Do Diet Pills Work?

Hi guys. After searching the web, I stumbled on this book "Weight Loss Pills That Work Fast: The Fastest Weight Loss Pills. Real People - Real Experiences!" It's about real people's experiences with 30 the most popular weight loss pills on the market. The good thing is that the authors wrote about the side effects of every one of them, their effectiveness, and how fast they work. I think it might be useful for some folks here too. Michael

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8 Ways to be an Alpha Male by Tomorrow

These expert-endorsed lifestyle changes will rev up your testosterone levels, turn your body into a fat-torching machine, and boost your libido at the same time.

Ten Tips For A Killer Body

A huge time waster for the average person is to train each muscle separately. You’ll change your body faster by training multi-joint lifts like squats, deadlifts, chin-ups, and bench press because you can use heavier weights. You’ll also get greater release of fat burning hormones, such as testosterone and growth hormone for an easier time achieving a lean body composition. 

5 Ways To Boost Growth Hormone

For the hard-training athlete, growth hormone is many a splendid thing. Produced naturally by the body, this stuff repairs tissue, builds muscle, burns fat, enhances metabolism and speeds overall recovery. It may sound too good to be true. While this hormonal fountain of youth is not without limits, there are ways you can manipulate certain aspects of training and diet to keep your natural growth-hormone levels topped off night and day. 1. Rest Less Are you one of those “rest until I’m ready” types? Well, if you’re jacked, we’re not going to argue with your approach. But if you’re genuinely in need of some GH-induced gains, you may want to watch the clock a bit more. Studies have shown that resting one minute or less sends growth-hormone levels higher, which translates to more muscle growth. Try training in weight ranges that are heavy but still allow for adequate recovery in that time. The surge in GH may help you adapt to shorter rest over time. 2. Train High Volume Beating up your muscle bellies with higher volume is known to produce more mass, but could the resultant spike in GH be largely to thank? A 2003 study published in the journal Medicine & Science in Sports & Exercise found that experienced subjects performing more sets during a strength-training workout had higher levels of growth hormone than those doing less.

5 Keys to Bigger Legs

Skip the heavy leg extensions and leg curls, our bodies weren’t designed to flex and extend our knees while in hip flexion (seated position). Doing heavy weights on these machine-based exercises can cause both structural issues such as patellar tendonitis as well as muscular imbalances, either of which will set you back weeks from your goals. Instead, get your heavy work done with functional movements like the squat and deadlift . These two exercises should be the cornerstone of any leg routine. Focus on correct technique on these exercises and your legs will start to change before your eyes.

The Best Stretch for Your Body (In less than 5 minutes)

Hip flexor stretches. Shoulder stretches. Back stretches. Dynamic stretches. Why not just combine them all into one great stretching exercise? Here's how.

20 Weird Side Effects of Working Out

Exercise can keep skin looking younger, and may even reverse the effects of aging in people who start working out later on in life. Men and women over the age of 40 were put on an endurance-training regimen; they worked out twice a week, either jogging or cycling at a moderately strenuous pace for 30 minutes over the span of three months. In the end, these individuals' skin compositions were comparable to that of 20- and 30-year-olds—even if they were past the age of 65. Findings came from McMaster University in Ontario, which were reported in The New York Times . Some words of wisdom: keep moving, it may just be the best way to fight wrinkles.

7 Training Steps to Pack on Size

Strength begets size. That is to say, the stronger you get, the bigger you become. But real strength - the kind that warrants crowd-gathering, bar-bending loads of weight - isn't just a matter of will. It's a matter of science. Over the years, research and anecdotal evidence have steered us toward several reliable ways to get stronger and, consequently, bigger. The following seven commandments of strength need to be a part of your program if you expect to start moving around the big-boy weight (and if you expect to have the physique to go along with it).

Kai Greene on Twitter

My @IsolatorFitness Bag has been around the world! with carrying my books, notes, & meals! …

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5 Sex Questions You've Googled Unsuccessfully (Until Now)

The only downside, as Dr. Schiff points out, is that the information you find on the Internet sometimes isn’t as helpful as just calling your doctor in the first place. A Sex and STD Questions on the Internet survey  using over 40,000 questions from Yahoo! Answers about sex and STDs revealed which topics are the most frequently searched. We’ve taken five of those questions and have gone straight to the professionals for you. That said, if you have any health concerns, call your doctor immediately, schedule an appointment, and read this in the waiting room.

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. @TheRock just announced his girlfriend is pregnant with their first child:

Here's Why Your Belly Fat Could Be Killing You

Their findings: "A man with a normal BMI and central obesity"—so, a guy who's not too heavy but has a lot of belly fat—"had greater total mortality risk than one with similar BMI but no central obesity," the study authors wrote. Worse yet, Mr. Belly Fat has "twice the mortality risk of participants who were overweight or obese according to BMI only," concluded the study, which was funded by the National Institutes of Health, the American Heart Association, and several European health organizations.

Big Meals vs. Small Snacks: What's Best for You?

If you’ve read a diet book, seen a nutritionist, or hired a personal trainer, you’ve probably been told that in order to lose weight or gain muscle you need to eat more often. Maybe you were told, “eat five to six small meals per day” or that eating big meals was no good for your body. The range from big meals harming digestion, the nutrients (like protein) going to waste, and not eating often slowing your metabolism.

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