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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.

2 https://marketing.bodybuilding.com/marketing/campaign/BlackFridayEarlyAccess?mcid=sm_twit_deals

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

3
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.

4
T NATION 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

5
A Fatal Mistake in Size Training | T Nation

Almost everyone emphasizes load on the bar as the key method of progressive overload. On the face of it, this is perfectly logical. If you significantly increase the weight you use for sets of 10 on squats, then your legs will grow. The problem is that people fixate on the load part of the equation. Load goes up, but as it does, reps and training volume go down. For hypertrophy this is a fatal mistake. Volume is what's really king.

6
Bodybuilding.com on Twitter

Eyes on the Prize! Whats everyone lifting today? #Bodybuildingcom #BuildYourBody pic.twitter.com/gqd0YdkJCa

7
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.

8
FLEX on Twitter

Do you make any of these common training mistakes?: http://bit.ly/2yUvxK1  pic.twitter.com/618HFkz9PD

9
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.

10
Tip: Natural Lifters and Protein Synthesis | T Nation

Natural lifters need the workout to elevate protein synthesis. And since it only stays elevated for 24-36 hours after a workout, they need to hit each muscle more often if they hope to make significant gains. Enhanced lifters will also make more gains with higher frequency training, but it's not as necessary for them.

11
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.

12
Tip: A Better Way to Stretch Your Chest | T Nation

For the pecs, that range of motion tends to be elevation above 90 degrees plus external rotation. This instable extended range of motion is the one most closely associated with front-sided shoulder pain. So instead of placing your shoulders into an inherently unstable position to stretch the pecs, you can create active tension around the shoulder and use a reciprocal tension technique.

13
https://marketing.bodybuilding.com/marketing/campaign/OverstockSale?mcid=sm_twit_deals

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

14
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!

15
srhawaiianclassic

16
Men's Fitness on Twitter

Time to bolster your muscles with this dynamic workout finisher, the ‘Sled Push - Shin to Bar,’ designed by @TrooperPrince . #TrooperFitness pic.twitter.com/pxffvx0KYg

17
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.”

18
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.

19
2017 Lou Ferrigno Legacy Analysis & Recap | GI News

Shawn Ray gives us a recap and analysis on the results from the Lou Ferrigno Legacy 2017. Brandon Curry landed the top spot narrowly beating out Cedric McMillan. Shawn gives us some insight into what this means for Cedric and Brandon. He also gives an analysis of the third place competitor, Josh Wayne, and why we should keep an eye on him at future competitions. Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.re/us/oyBLdb.i Be sure to subscribe to receive updates from the GI Fitness Network: http://www.youtube.com/subscription_c... Check out our official website: http://www.generationiron.com/ Check out our Facebook: https://www.facebook.com/GenerationIron And follow us on Twitter: https://twitter.com/GI_Fitness

20 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.

21
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.

22
Men's Fitness on Twitter

Watch: @LethalWeaponFOX actor Johnathan Fernandez ( @JthanPrime ) talks on-set fitness, finding his personal style, and the hustle of being on a major @FOXTV show: http://ow.ly/qOT530gJiub  pic.twitter.com/CESJsGsQ3W

23
Men's Fitness on Twitter

Hit your muscles from new angles and contribute to huge new strength gains with these squat variations from Men's Fitness.

24
Instagram post by Shawn Ray • Nov 21, 2017 at 5:52pm UTC

25
Men's Fitness 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

26
10 Fitness Tips That Don't Rely On You Having Great Genetics

In light of this, I spent a lot of time thinking about things that don't require talent or world-class genetics to do. Hence the following list. If you can look yourself in the mirror at the end of the day and say that you are consistently doing most or all of the things on this list, and do it with consistency, you'll be surprised just how much progress you can make.

27
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.

28
Men's Fitness on Twitter

Get your fat loss into high gear with this 3-move workout: http://bit.ly/1SUZgKH  pic.twitter.com/ZMI8NzWhqx

29
FLEX on Twitter

10 things you shouldn't do if you're trying to gain quality mass: http://bit.ly/2i0h096  pic.twitter.com/eu0USdjOLp

30
FLEX on Twitter

15 exercises that every guy should be doing: http://bit.ly/2zOiafP  pic.twitter.com/jloaJ2Y9xI

31
FLEX on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

32
Instagram post by Shawn Ray • Nov 19, 2017 at 7:36am UTC

33
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

34
Instagram post by Ronnie Coleman • Nov 21, 2017 at 11:50pm UTC

35
Men's Fitness on Twitter

Try this workout plan and boost strength, power, agility, and endurance: http://bit.ly/2hYqYJk  pic.twitter.com/dzymTY8SHJ

36
Muscle & Performance on Twitter

Taking a calculated scientific approach to supplementation can optimize your fat loss and muscle-building results. http://bit.ly/2yG5dmd  pic.twitter.com/AsvHETcXla

37 Iron Man Magazine

See more of Iron Man Magazine on Facebook

38
Instagram post by Flex Wheeler • Nov 21, 2017 at 6:34pm UTC

39
Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

40
Instagram post by James Smith • Nov 21, 2017 at 3:29pm UTC

41
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.

42
Instagram post by Shawn Ray • Nov 21, 2017 at 12:48am UTC

43
Muscle & Performance on Twitter

Improve your squat strength — and build more muscular legs in the process — with this twice-a-week training plan. http://bit.ly/2dNVUsa  pic.twitter.com/v1sWoZ6VXK

44
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.

45
GYM MOTIVATION: Strength & Success Have No Easy Path

GYM MOTIVATION: Strength & Success Have No Easy Path

46
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. pic.twitter.com/X8HXcCUdKQ

47
T NATION on Twitter

This lifter has been seeing steady results. Check out more progress pics and see the advice he's getting: https://forums.t-nation.com/t/61-200-lbs-39-y-o-15-bf-approx-feedback/235629 … pic.twitter.com/7gICQftVkg

48
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 pic.twitter.com/ZUHCfemoFm

49
Instagram post by Shawn Ray • Nov 19, 2017 at 10:41am UTC

50 Kai Greene

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58 Mediterranean Quinoa Salad - Born Fitness
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62 Tip: Take This Vitamin for Better Sex | T Nation
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66 Instagram post by Branch Warren • Nov 21, 2017 at 11:57pm UTC
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68 NPC Shawn Ray Hawaii Classic Clip
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71 Instagram post by Flex Lewis™ • Nov 22, 2017 at 2:56am UTC
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73 4 Arm Strategies Doomed To Fail
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81 Why Running Does Not (Always) Burn Fat
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84 Flex Wheeler - Missing Your Peak - The Ronline Report
85 Instagram post by Zach Even - Esh • Nov 22, 2017 at 12:23am UTC
86 The Cure to the Frequency Issue with Bro Splits?
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