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Ripl - Engage Your Customers

An app to easily create eye-catching posts that help you or your business stand out on social media.

WATCH: Shawn Ray Interviews Former Classic Physique Olympia Champ Danny Hester - Generation Iron Fitness & Bodybuilding Network

Shawn Ray catches up with Danny Hester. Shawn Ray put on his own bodybuilding show in Hawaii and a ton of high level talent made the trip to compete at the event. From low level talent to Olympia champions, everyone ade the jump, including former champion Danny Hester. As the first Olympia Classic Physique champion, …

Density Training — How I’m Training Now

Inspired by John Meadows' primary and secondary workouts, combined with what I know about density training from Vince Gironda, my current split accounts for time and intensity limitations.

The Abs Workout: Best Exercises, Injury Prevention, and How to Transform Your Midsection

Everyone wants lean, defined abs. And everyone has a different theory on how to get them. Here’s a smarter, safer abs workout that will work for your body.

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Ask The Siege: What Do I Do About Doms?

If DOMS is keeping you out of the gym and in your bed whining, your programming needs some work. Your split needs to include a day of active recovery. This is best done 48-72 hours after heavy training. We know that blood flow into the muscle is essential for causing maximum hypertrophy, but it is also essential for clearing metabolites out and bringing healthy oxygenated blood to the area. So, the goal of this day should be to increase the amount of blood flow to the area that was trained hard in the previous days.


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Fighter Diet

Fighter Diet provides workout and nutrition solutions for everyone who wants to be lean, healthy and strong. Beginners to Pro's. eBooks, Challenges & Supplements

The 6 Foundational Movement Patterns | T Nation

Below is the functional progression of movement patterns in the horizontal pulling plane. This progression is based off of postural and static requirements of the pillar during the active rowing motion. From having the spine totally stabilized in the chest supported row, all the way up to needing to actively stabilize the hip hinge pattern through the pillar during the bent over row, it's clear that the majority of weak links are identified in the core, as opposed to the shoulders in the pulling plane.

Tip: Buy Only This Type of Chicken | T Nation

And the fat the modern industrial chicken does have has been horribly mucked up because they're fed grains instead of grass. Chickens are one of the few land-based sources of the essential fatty acid DHA, but today's typical mass-produced, soy-eating chicken has less than 25 mg. of the stuff, compared with about 170 mg. in a 1980's chicken. That gives chicken a 1 to 15 omega-3 to omega-6 ratio, when ideally you'd like to see a ratio of 1 to 5 or lower.

Tip: One Easy Move to Relieve Low Back Pain | T Nation

Expect to feel stiff and sore in new places other than the low back when getting up. You may experience this soreness and stiffness into the following day. The reason for this is because your body is in a new, more properly aligned position, and you'll be using its muscles differently. The soreness will dissipate over time the more frequently you do static back.

Tip: Two Drills to Correct Forward Head Posture | T Nation

For some reason, standing up straight is hard. Many things can affect where your body naturally rests, anything from a badly designed training program, to stress, to just plain using your phone or computer too much. Shoulder pain, neck pain, and lower back pain can all stem from FHP, and if you have it then you're more likely to get training injuries.

Tip: Attack the Bar Violently | T Nation

The speed at which you accelerate from the initiation of the lift is a major component of making it through the sticking point, or failing there. If there isn't enough velocity to help drive the bar through that muscular transitional phase of the lift, then you'll fail. This is why it's important to start the lift with as much acceleration as you can, and CAT will teach you to drive harder because it reinforces the cue of accelerate, accelerate, accelerate – from start to midpoint to finish.

Project Rock T-Shirts & Gear

You'll hear from us soon about the latest & greatest UA innovations. But you don't need to wait. Go ahead & check out the most advanced gear in sports. Our goal is to do one thing: MAKE YOU BETTER.

FighterDiet 12-Week Challenge

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Natural vs. Enhanced Lifters | T Nation

A lot of lifters, natural or not, believe that the more volume they do (more sets) the more they'll grow. We've been conditioned to believe that you get more results by doing more work. So in our quest for more muscle, it's easy to think that pilling on more sets is the key to getting bigger. And to some extent, if you're enhanced, that can be true. But for natural lifters it can be a gains-stopping mentality. Here's why:

FLEX on Twitter

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6 Reasons You Should Never Open a Gym | T Nation

I don't like to complain about anything. You know why? No one gives a shit. But open a gym and all of a sudden you have to give a shit. Your members are your bread and butter. You need them. Without them you go out of business. So that means the owner (or the manager) must be accessible. You have to talk to them, shake their hands, listen to them and assuage their grievance, even if a wet naked guy corners you in the locker room to tell you how much better the door to the steam room would look if it had a row of decorative tile around it.

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Tip: The Right Way to Use a Chest Machine | T Nation

One last note on machine training in general: Make sure you optimize your setup by fitting the adjustments to your body. For the chest press, the seat must be elevated to a level where the pressing handles sit about at your nipple line. Above or below will deter away from the trainability of this movement, and should only be utilized strategically for accessory pressing movements or isolation training.

Tip: Your Shrugs Are Too Heavy | T Nation

Do the math. A set of 10 shrugs with a 4 second hold at the top of each rep will last 50-60 seconds when you add up the hold time and the lifting/lowering time. Do your shrug sets last about a minute each? Or do you stand there and twitch with your way-too-heavy dumbbells for 20 seconds?

Tip: Do Inclines With a Thumbless Grip | T Nation

While I don't usually recommend using the false grip on flat or decline bench pressing, it does provide a huge amount of benefit for pressing around shoulder pain on an incline. Over the last decade, we've transitioned more athletes to predominantly incline pressing with the false grip in order to nail the pecs and shoulders while minimizing unwanted joint stress.

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Work your back and legs and get the full body aesthetic effect with Today's Workout. @trooperfitness #Fitness

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Will You Quit?

Bodybuilding can provide incredible life-changing benefits, but even diehard lifters often fizzle out as the years go by. Will you still be in the gym in 20 years? Test yourself here.

Shawn Ray Hawaiian Classic “Registration” 2017

2017 NPC Shawn Ray Hawaiian Classic Open Men's Classic Physique Overall Winner Clint Riggin

Tip: The Biggest Mistake Lifters Make | T Nation

You then manipulate little variables to see how they affect your training performance, and how much you like them. Liking something in training is a major component in getting better. Because if you don't like your girlfriend or boyfriend very much, you're probably not going to be tagging them in memes and touching their butt a whole lot. Training isn't a lot different.

Ben on Twitter

Yeah, I was about to order that. Looked awesome. Got the shoes though.

Tip: For Maximal Strength, Periodize Your Training | T Nation

Lifters often make the mistake of trying to bring up too many movements at once. They'll say their bench is going great, squat is maintaining, but their deadlift has been stalled for a long time. So why are they still training the bench press and squat in a way to maximize them if their deadlift has been stalled out?

Sagittarius Horoscope for Thursday, November 9, 2017

Thursday, November 9, 2017 - You’re not necessarily doing anything differently today, but everyone may see you as a natural-born leader. You’re comfortable making choices when others falter, especially if you know that you’re acting on behalf of the group, not just your own interests. Show your true colors instead of suppressing your take-charge instincts now. But monitor your actions for any trace of selfish activity for the sake of integrity. Alexandre Dumas wrote, “All for one and one for all; united we stand, divided we fall.”

27 Kai Greene

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NPC Shawn Ray Hawaiian Classic 2017

2017 NPC Shawn Ray Hawaiian Classic Bodybuilding Overall Winner Ramil Valbuena


•    Volume is the be-all, end-all of muscle building and it should be your primary focus. The basic hypertrophy intensity range is 65 to 85 percent of the 1RM, with limited higher intensity phases. For example, train 70 percent of your workouts in the 65 to 85 percent of the 1RM range and 30 percent of your workouts trained at a higher intensity.

Tip: Find Your Every-Day Max | T Nation

Your EDM is the max that you could hit even if you're having a down day, are a bit sick, or even slightly overtrained. It accounts for fatigue, helping you set a doable baseline, especially if you're using a percentage-based modality. Use your EDM as the foundation for planning your training.

FLEX on Twitter

6 things you should NOT do if you're trying to get ripped:

Syntha-6 | BSN

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.

Tip: Scapular Wall Slides | T Nation

Focus on trying to flatten your back against the wall and keeping as close contact with your arms to the wall as possible. As you raise your arms up, don't shrug.

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Flex Wheeler on Twitter

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

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FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

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Gain the most size in the least amount of time:

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3 types of pyramids routines for adding new size and strength:


月~木 10:00 ~ 22:30 土曜日 10:00 ~ 21:00 日・祝 10:00 ~ 18:00

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© 2017, LLC. All rights reserved.℠ and BodySpace® are trademarks of, LLC.


These cuties are mobility and stability powerhouses. Think of them as an updated version of the lacrosse or tennis ball—those require you to roll over the muscle, but the non-slip base and patent-pending flexion point on the ACUMOBILITY Ball allow the ball to isolate and maintain pressure on a specific spot without all that rolling. That’s fancy talk for lay down with a knot or trigger point on the curved surface of this ball and start to apply pressure. The amount of control lets you fire and release the muscle to neurologically retrain it. Benefits include enhanced range of motion and muscle elasticity. Level 1 is firm enough for most deep pressure release, and level 2 is significantly firmer for deeper access. Two balls can be used for perfect spacing along the spine or stability exercises.

2017 NPC Shawn Ray Classic Madness!!!

NPC Shawn Ray Hawaiian Classic 2017: Breon Ansley Interview

Men's Fitness on Twitter

Work these ab moves from Men's Fitness into your routine 3 days a week and watch your belly fat and love handles melt away.

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Whatever biceps routine you choose, make sure it includes these exercises:

MusclePharm Wreckage at - Best Prices on Wreckage!

This is by far my favorite pre-workout to date. I’ve used many & they were beginning to seem like I had simply bought nothing more than snake oil. Wreckage however is legitimately backed by science & they spared no expense on the patented ingredients they used in their forumation. The cardiovascular stamina, the muscular endurance and especially the pumps/vascularity I received just in my warm up alone was like nothing I’ve ever felt before, and the pumps stay with you ALL DAY LONG!! Definitely More intense workouts & much faster recovery in-between sets as well. Not only does it perform to expectations and beyond but sour candy is ridiculously delicious. Definitely the best Pre on the market right now, and very much so worth the wait!!

Muscle & Performance on Twitter

Here’s everything you need to know to get the most out of your preworkout supplement!

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63 Stop Lying About Your Overhead Press | T Nation
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68 13 Exercises That'll Floor You | T Nation
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95 Tip: Eat Sauerkraut, Even If You Hate It | T Nation