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Blow-Up-Your-Chest Workout

Dymatize-sponsored athlete Mike Hildebrandt packs a lot of chest-ripping exercises into this workout. And the results speak for themselves. It isn't easy, but it's worth it!

Top 10 Things You Need In Your Gym Bag

Everybody likes lists-here’s a good one.

Winner Interviews | NPC Nationals 2017

Muscular Development's Ron Harris catches up with class & overall winners at the 2017 NPC Nationals.

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Top News
1 8 Things You're Not Supposed to Do... That Work | T Nation

While some people have used frequent feedings to build muscle and drop fat, it's not absolutely mandatory and you're not compromising any results by sticking with a more basic approach of having fewer meals per day. Any trainer worth their salt will tell you that the most perfectly designed workout or diet is totally useless if the client won't actually follow it. For non-competitive lifters who hit the gym 5 or 6 hours a week, setting aside 5 or 6 cumulative hours per day to deal with frequent feedings is impractical at best and, literally, a waste of time at worst.

Tip: This Vitamin Flat-Out Builds Muscle | T Nation

We used to get plenty of it from fish, but the farm-raised varieties many of us are forced to eat contain less vitamin D than their wild cousins. There should be plenty of it in dairy, but vitamin D is fat-soluble and most of us eat no-fat or low-fat dairy products. That means the D was removed with the fat. Sure, manufacturers add it back before it goes to store shelves, but unless you ingest some fat with it, your body doesn't absorb the vitamin D.

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Tip: Am I Lean Enough to Start a Mass Phase? | T Nation

Sure, it's fun to occasionally eat junk. But bulking isn't an excuse to eat like a slob with the self-control of a 14-year-old boy visiting his first porn site. These habits are harder to break than you'd anticipate.

Tip: Stop Stretching Your Lower Back | T Nation

These tiny muscles don't act as dynamic movers that alter positions at the spinal segments themselves, but rather sensory organs that in a split second turn on or turn off widespread tone throughout a region according to perceived threat. That threat is usually deep spinal flexion combined with contact into the lumbar region, whether it's from driving your lower back down into the ground hugging the knees to the chest, or sticking a lacrosse ball into your lower back and rolling it around. Once these bad boys turn on, it takes hard work to get them to turn back off, resulting in normalized tone through key musculature in the hip, spine and pelvis.

Tip: The Best Exercise for Hip Mobility & Strength | T Nation

The Zercher squat has long been used as a test of manhood and shear strength. Besides the obvious difficulty of holding the weight in the crevices of the elbows – forcing the lifter to use significantly more arm strength, scapular stability, and thoracic mobility – the Zercher squat places the weight at a significantly lower position than the back squat and even the front squat. The load puts more stress on the hips, similar to belted squats, and allows the lifter to be pulled into more hip flexion.

4 Reasons Your Body Needs Hydrolyzed Protein

Protein hydrolysates, or hydrolyzed proteins, have been around for a while, but some lifters have questioned their efficacy. Here's what the science says, and 4 situations where hydrolysates can help you!


Get half off protein, pre-workouts, post-workouts, and more!

How Wide Should Your Bench-Press Grip Be?

With your hands much closer to the weight plates, the angle of your forearms is beyond perpendicular to the floor. That shifts the emphasis to your chest—particularly the outer pecs—and puts a greater load on your shoulders. You get much less triceps activity done this way, but you can usually push more weight, since you use a lot of chest and the bar only travels a short distance. However, some people find that this extra strength comes at the expense of shoulder pain.

Men's Fitness on Twitter

Get your fat loss into high gear with this 3-move workout:

FLEX on Twitter

10 things you shouldn't do if you're trying to gain quality mass:

FLEX on Twitter

Do you make any of these common training mistakes?:

Sagittarius Horoscope for Sunday, November 19, 2017

Sunday, November 19, 2017 - You see your destination in the distance and may head out in that direction without giving it a second thought. Although your emotionally charged state of mind has a strong impact on your current actions, you might believe you’re making a rational decision based solely on the facts. You're worried people are plotting against you now and any delay on your part will send a signal of weakness to them. Don’t take the bait; an African proverb teaches, “When there is no enemy within, the enemies outside cannot hurt you.”

FLEX on Twitter

15 exercises that every guy should be doing:

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Instagram post by Shawn Ray • Nov 19, 2017 at 7:36am UTC

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

Instagram post by Shawn Ray • Nov 21, 2017 at 12:48am UTC

Muscle & Performance on Twitter

Improve your squat strength — and build more muscular legs in the process — with this twice-a-week training plan.

Tip: Ditch the Barbell Row | T Nation

The chest-supported row supports the chest and spine to reduce the postural loading on this region. In traditional exercises like the bentover barbell row, the biggest limiting factor is usually spinal posture and static positional hold, not the muscles hitting failure. When this happens, you won't get a good training effect and your orthopedic health will be put at risk.

Muscle & Fitness on Twitter

The fastest way to share someone else’s Tweet with your followers is with a Retweet. Tap the icon to send it instantly.

Men's Fitness on Twitter

Time to bolster your muscles with this dynamic workout finisher, the ‘Pullup Dip Pyramid,’ designed by @TrooperPrince . #TrooperFitness

Men's Fitness on Twitter

Use new angles with these 6 routines from Men's Fitness to build rock-solid muscle definition while working every muscle group in your body.

GYM MOTIVATION: Strength & Success Have No Easy Path

GYM MOTIVATION: Strength & Success Have No Easy Path

Tip: The Best Juice to Drink for Prostate Health | T Nation

Problem is, you'd have to eat a whole crop of watermelons to get all the beneficial effects. Studies use watermelon juice, but that's not widely available and a pain in the butt to make. Straight lycopene supplements in pill form can help, but at least one study showed that they're not as beneficial as whole-food sources.

shawn ray on Twitter

It was my Honor to present & recognize these 4 Military Veterans with the Shawn Ray Physical Fitness Achievement Awards for their contributions to the sport and our country at the NPC Shawn Ray Hawaiian Classic Nichole Terwey, Mark Valencia, Sean Tate & Donta Tanner.

T NATION on Twitter

This lifter has been seeing steady results. Check out more progress pics and see the advice he's getting: …

shawn ray on Twitter

When you Give Back, you Pay it Forward! Thank you to the Make A Wish Hawaii Foundation for participating in the 2017 NPC Shawn Ray Hawaiian Classic where we can help Plant Seeds and watch them Grow. #shawnrayhawaiianclassic #makeawaishhawaii #hawaii #npc #bodybuilding #bikini

Instagram post by Shawn Ray • Nov 19, 2017 at 10:41am UTC

31 Kai Greene

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Kai Greene on Twitter

Focus up! High Intensity and aware of our surroundings. That #savageroar & black coffee combo got me feeling good to get the most out of these front presses @dynamikmuscle 15 min Before Training: 1 Scoop Savage Roar. 1 Cup Black Coffee Post workout: 2 Scoops Prey, Cold Water

Serena Williams on Twitter

There are so many reasons to quit, but even more to keep playing. Even if you don’t go pro, sports can teach you so much. So keep playing. #sistersinsweat #gatoradepartner @gatorade

Building Muscle: A Scientific Approach

Muscle growth isn't random; more often than not, it's the result of manipulating these five training variables properly! Here's everything you need to know to select your best-ever muscle-building program.

FLEX on Twitter

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

Program Advice Please! Narrow Shoulders? Full Body

155 lbs 5’10’’ 18 yrs Made an account just to post and get feedback. Been lifting for about a year pretty consistently, and I’ve made decent progress considering I used to be indistinguishable from a stick person. Getting a little frustrated lately though, because my physique is not where I want it to be. I’m wondering what you guys see when you look at these pics? I think in general I need more bulk but I can’t stop focusing on my narrow shoulders, which to me look worse because I have a proportionally pretty thick neck. I’m 18 and if I’m completely honest I probably have at least another year or two of natural body development which should help my proportions. For now though, I think my legs look thick compared to my torso since I played soccer all my life (don’t worry I don’t skip leg day). What do you recommend in terms of a program for me going forward? I’ve been boxing a lot lately so I do a lot of cardio, which I hope shouldn’t be a problem for putting on weight (not worried about weight classes, I’ll fight wherever I feel healthy). Suggestions?

Muscle & Performance on Twitter

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

FLEX 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

Instagram post by Shawn Ray • Nov 21, 2017 at 5:44am UTC

Breaking Down the Science: Why Creatine is Better Than You Thought

Your main source of energy is ATP—that’s short for adenosine triphosphate. It’s a mouthful, but here’s what you need to you know. You burn up ATP the same way you chug a beer: fast and reckless. Creatine is like having a buddy with extra beers always waiting.

Muscle & Performance on Twitter

Shape your upper body with these mini-band staple exercises.

Arnold Schwarzenegger on Late Night, June 27, 1984

Arnold Schwarzenegger's first appearance on Dave, promoting his new film "Conan the Destroyer." Arnold had become a U.S. citizen six months earlier, so Dave tests him on U.S. history and government.

Mindset, Motivation, and Mistakes: An Interview With Martin Rooney

To set the record straight on things done “wrong,” I trained in a day when I drank out of the backyard hose, didn’t have a foam roll, Y’s and T’s were just letters of the alphabet, and it was ok to say you liked “burn” the seated calf machine produced.  My first gym was a bench and lat set with 200 pounds of sand-filled weights in my basement and yes, I invested in and used the Weider Arm Blaster, an ez curl bar, and actually thought my lifting gloves were cool as hell.  My warmup consisted of a glance at a Muscle and Fitness, admiring a double bicep pose and my Zubaz pants in the mirror and loading a bar with my first exercise.  Yes I did Sissy Squats, Donkey Raises, and (god forbid) Quad Extensions all while wearing my zebra-striped Valeo Belt.  My pre-workout was a soda, I ate fast food after school and finished training sessions with high rep abs in which I flexed my spine and had raw eggs and ice cream in my post workout shake.  By today’s expectations, the “smart” people of the training world might not only consider me lucky to have gotten results, but even more lucky to be alive!  I consider myself more lucky to have learned the lessons these experiences taught me on how to do things “right.

Tip: Eat 12 a Day and Replace Fat with Muscle | T Nation

Eat these for 30 days and gain a kilogram of muscle and lose a kilogram of fat. That's what science says. Check this out.

FLEX on Twitter

You don't need superior genetics to build a great physique:

Frank Blake on Twitter

I’d like to ask your help. This week our podcast @CrazyGoodTurns will release a show about @MarcusAutism and the incredible generosity of HD’s Co-founder Bernie Marcus. Please join me in this thunderclap campaign: 

Instagram post by Ronnie Coleman • Nov 20, 2017 at 11:40pm UTC

Muscle & Performance on Twitter

The barbell clean and jerk ihelps build explosive power and strength and can even help improve mobility.

49 on Twitter

If the only inspiration you take from elite pro bodybuilders comes in the form of their workouts, you're missing out.  #Bodybuildingcom #BuildYourBody


If you're a young entrepreneur, the advice that my dad gave is so crucial... Work hard, invest in the things that you believe in, and respect the people around you and that you work with. I'm honestly not sure if I could have said it better myself. Also, even though I had to censor most of my conversation on the phone with one of my clients, I am happy that you guys got to see a little bit of that 30 minute call because it gives you a better idea of what I'm doing off-camera... working and running my business! Go show Iris Chen some love for filming and editing this incredible episode of DailyVee: Thank you for watching this video. I hope that you keep up with the daily videos I post on the channel, subscribe, and share your learnings with those that need to hear it. Your comments are my oxygen, so please take a second and say ‘Hey’ ;). — Follow my entrepreneurial journey here: — ► Subscribe to my channel here: ►Check out my second channel here: http://www.

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