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Follow me along during my 2012 off-season and pre-contest preps in a never before seen format with over 95 minutes of 12 grueling workouts plus...

The Mom Who Lost 80 Pounds After One Insult

Sparked by a negative comment at a local pool, Peggy Pullen went from sacrificing everything for others to loving herself enough to change for the better. Watch her inspirational video!

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1 on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

Strength Training, Bodybuilding & Online Supplement Store | T Nation

Everything you ever wanted to know about the bench press. If you don't come away from this with at least a dozen ways to beef up your bench, you didn't read carefully enough.

3 The Easiest Exercise With the Most Benefits | T Nation

One advantage of walking is cognitive enhancement and wellness. Increased blood flow isn't just siphoned to the active musculature involved in the movement, it's also shuttled to the brain. Increased cerebral blood flow also cuts the risk of vascular and degenerative diseases, but it also boosts creativity and the mental "flow" state. Some of the most innovative minds the world has ever known, such as Einstein, Da Vinci, and a host of influential thinkers, went for walks.

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Use promo code THANKS20 to save big on Indigo-3G and more: …

Gain 10 Percent More Power In Seconds!

Before I get into the science, let me continue with how my leg workout proceeded from there. Having 12 wheels on each side was just too much, so instead, I stripped one off each side and attempted 11. That was normally a very challenging weight that I'd struggle with, but after doing the 12s, it suddenly became more manageable. I mean, now I could handle the weight, and it was much easier! In fact, other lighter loads across the board all became easier to do.

Tip: Build An Iron-Clad Chest Without Iron | T Nation

In the video below, I show both ring flyes and ring push-ups with bent-arm flyes in between – which is a great exercise in its own right and is also a great progression to work towards full flyes. If you're able to crank out full flyes, this makes for a hell of a mechanical drop-set that's guaranteed to have your chest hating you the next day.

The 5 Worst Things to Do if You Want to Build Stronger Legs

When you impose stress on your body your body will adapt and change to better handle that stress in the future. So, if you go in to the gym and do 4 sets of 10 every week with the same weight your body will adapt to that stress. But the whole point of lifting is to continue progressing. That means that once your body adapts to 4 sets of 10 you have to change the stressor. This can be adding more reps, more sets, more weight, or cutting down rest periods.

Tip: The Dumb Looking Warm-Up You Should Do | T Nation

The key is keeping your palms down and fingers pointing forward while getting your crotch as close to your face as possible on the roll back, with full extension of the hips in the crab bridge. You'll feel it in the shoulders and biceps more than anything, but get in the habit of firing your glutes and trying to hold the stretch for a brief pause at the top.

Instagram photo by Dave Tate - • Nov 25, 2016 at 3:20am UTC

The 6 Worst Things You Can Do For Bigger Biceps

While there is nothing inherently wrong with training lats and biceps on the same day, if biceps growth is a priority then these two muscle groups are better done separately. Since lat movements involve pulling, they tax the biceps and thus compromise the intensity you can put into your curls, which will in turn hinder long term gains in arm mass.

The Ultimate Guide to the Rowing Machine

When you rest! From the “finish” position, the correct sequence is to move the hands away from the body first, then pivot from the hips to get back into that strong body position forward (your shoulders should be in front of your hips) and finally break the knees to roll up the slide to the starting “catch” position. “This movement should be blended together so as not to be too rigid, but the handle needs to get out past your knees before you start to roll up the slide so the handle doesn’t have to go up and over your knees,” says Teti. It can also be helpful to keep in mind that the handle should remain on one horizontal plane for the entire stroke and recovery, instead of bobbing up and down.

12 Happy Thanksgiving! I'm thankful for... - Arnold Schwarzenegger | Facebook

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It’s a common observation that most diets fail, but the reason they fail isn’t about the weight loss. In fact, most diets are successful in that regard if the dieter has any degree of discipline and motivation. The reason most diets fail is that the dieter fails to keep the weight off. You can easily observe the phenomenon in the dieting efforts of celebrities who have weight problems.

Double Your Gains By Bookending Your Ultimate Routine

Exercises like overhead dumbbell presses for shoulders, squats, and dumbbell bench presses require stability and balance. A severe muscle pump late in your routine can throw off your balance and increase your chance of injury. If you choose a challenging movement for your final bookend, ask someone to spot you, or use a power rack with the safety bars properly positioned. In some cases, you may want to try the machine version of the exercise, so long as it closely mimics your initial movement.

The 30-minute high-intensity holiday weight loss plan

For all the time it takes you to go through the basics of building lean muscle mass , just a week or two of high-stress coupled with mindless snacking, partying, and back-to-back-to-back binge dinners can do some serious damage—and quick. You know what it's like. With every passing day and awkward office holiday party, the lines that define your abs slowly smooth out into a belly. The best way to combat the holiday bloat is to keep your game up—no matter how much, or little, time you have. Feel free to dabble in the finger food, but accept the fact that you'll inevitably gain fat unless you've got a counter attack.

16 Happy #Thanksgiving aka Gainsgiving - Iron Man Magazine | Facebook

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Thanksgiving Message From Dave Tate

In this endless journey, I have forged some of my greatest friendships. And, I've built a remarkable team that will continue to help me chase my dream long after my last PR is behind me. Chasing my dream has not only kept me active and lifting, but it has afforded me the opportunity to pick up some of the greatest travelers along the way—you. Though I'll never see my dream, I am thankful for the opportunity to now be able to help and inspire others in the pursuit of their dreams. You see, it is this chain of reciprocity that dreams continue to grow. You are the ones who will extend the journey in chasing a dream that none of us will ever see. Seeing isn't believing; believing is seeing. So even though I'll never see my dream, I am thankful because I believe it eventually will be carried on by all of you.

Judges Walk Out during Dubai Amateur Contest!

Judges Walk Out during Dubai Amateur Contest!

Dexter "The Blade" Jackson Visits Iron Addicts Gym Miami + NPC Nationals Recap

Dexter "The Blade" Jackson Visits Iron Addicts Gym Miami + NPC Nationals Recap

Why Knee Path Matters for Building Killer Quads Why Knee Path Matters for Building Killer Quads. Join Ben's inner circle and get exclusive muscle building content here: Why Knee Path Matters for Building Killer Quads - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: And "LIKING" the fanpage here:

Instagram photo by Dave Tate - • Nov 24, 2016 at 7:21pm UTC

Black Friday FREE Autographed Items| Ronnie Coleman

DEALS - BLACK FRIDAY Deals are LIVE! Limited Quantities on the autographed items though so first come first serve! Happy Thanksgiving, I am very thankfully for my family, wife, daughters, mother, RCSS family and ALL of my great fans. YEAH BUDDY! Subscribe for more videos like this- Check Out my Supps - Follow me: Get all of my products here Check out the rest of my videos -


Everyone knows that creatine works, but a study published in the I nternational Society of Sport Nutrition found a way to make it work just a little bit better. Nineteen male bodybuilders were split into two groups. One was given creatine before a workout and the other consumed creatine post-training. All subjects performed a split routine five days a week. After four weeks, both groups experienced improvement in fat-free mass and their bench press one-rep max. The group who took the creatine immediately post-exercise, however, enjoyed slightly better gains when it came to strength and body composition. The difference was not huge, but highly trained athletes often need to split hairs to keep on progressing. Switching up your creatine timing is an easy change that looks to be well worth the small effort.

Thanksgiving Message From Dave Tate

In this endless journey, I have forged some of my greatest friendships. And, I've built a remarkable team that will continue to help me chase my dream long after my last PR is behind me. Chasing my dream has not only kept me active and lifting, but it has afforded me the opportunity to pick up some of the greatest travelers along the way—you. Though I'll never see my dream, I am thankful for the opportunity to now be able to help and inspire others in the pursuit of their dreams. You see, it is this chain of reciprocity that dreams continue to grow. You are the ones who will extend the journey in chasing a dream that none of us will ever see. Seeing isn't believing; believing is seeing. So even though I'll never see my dream, I am thankful because I believe it eventually will be carried on by all of you.


This is news because of how quickly it happens. A lack of zinc begins to hamper digestion after just one week of insufficient intake, which is far earlier than other symptoms of zinc deficiency appear. A more serious deficiency can lead to fatigue, decreased testosterone levels, and a depressed immune system. Zinc intake is especially important for young healthy physique athletes because two ways the body loses zinc is through sweat and ejaculation. Also, the main dietary sources of zinc are dark poultry meat, cheese, shellfish, and nuts, which aren’t often on the menu when filling 20 Tupperware containers on prep day. Make sure your multivitamin contains zinc or try taking a nighttime dose of ZMA. You can also have your doctor check your zinc levels with a simple blood test.

10 Best Foods to Help Skinny Guys Gain Muscle

The key to crafting muscle-boosting meals with those foods is designing your plate around the proper nutrient ratios. Rosante recommends eating three meals per day and two anytime snacks. Each meal should include two palm-size portions of protein, two fist size portions of veggies, two cupped hand-sized portions of starchy carbs, and two thumb sized portions of fats like nuts, oil, or avocado. As for the snacks, the principles remain the same, just cut the sizes in half. “After a few weeks, see how you're progressing. If you’re still not gaining the size you'd like, add an extra cupped handful of carbs or thumb of fats to a few of your daily meals,” says Rosante.

The One-Day Low-Carb Diet Works

Luckily you can have the best of both worlds—uncover your abs and ward off diabetes—all by adopting a low-carb diet. When you consume foods low in carbs your insulin levels drop, so your body starts churning stored body fat, resulting in weight loss. And that's not all. New research from the University of Michigan found just three low-carb meals in a 24-hour span can lower your post-meal insulin resistance, bolstering your body against high blood pressure, pre-diabetes, and diabetes.

5 Ways an Unhealthy Diet Can Ruin Your Sex Life

Maybe it’s not your sexual desire that’s the problem, but you’re bedroom performance could still leave much to be desired. You may not know this, but, in addition to low testosterone levels and inflammation, poor circulation is a key contributor to erectile dysfunction. And if you do suffer from frequent or even occasional problems in this department, you’ll be happy to know that around 70 percent of impotence or ED cases can be resolved by making healthy lifestyle changes.

The 8 Best Things You Can Do for Your Metabolism

If intermittent cheat meals fail to give the metabolism a boost, it’s usually a sign you should increase your intake. If your body feels like it's chronically underfed, it'll naturally try to reduce metabolism speed, and you'll just end up sabotaging your efforts. Instead, try one or two weeks of eating the calories you need every day, which will allow a suppressed metabolism to recover.


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7 Myths About Six-Pack Abs

Consistently feast on garbage foods and your stomach (and arms, and teeth, and legs, and arteries, and skin, etc.) will look like garbage. Building abs starts in the kitchen with a clean diet. But even when your food choices are on point—including cutbacks in sodium intake to reduce bloat and water retention—your portions sizes are vital since it’s still possible to overindulge on healthy foods. This is a universal truth: Consume more calories than you burn, you’ll gain weight. Read: No six-pack for you!

How to Get the Best Possible Haircut from Your Barber

So just talk to him like a human being. Say, “Hey, the last couple of cuts weren’t exactly what I was looking for. So I brought a couple of pictures...” Maybe he’s laxed up a bit and will get better. I tell my clients: We guarantee what we do. If you’re not happy, let us know.

7 Training Rules You Shouldn't Break

There are a few important reasons as to why you need to reach proper depth on the squat. Not going low enough will limit the size and strength of your legs as well as the range of motion. Worse, you'll hurt yourself because the force of the weight stays on your knees and doesn’t shift onto your hips, which are far stronger until you reach parallel. So just ignore the myth that parallel squats are bad for your knees — it’s false. Just make sure to brace your core as you squat, spread your knees as you descend, and keep your weight on your heels.

Murray Newlands on Twitter

Far too many people are looking for the right person, instead of trying to be the right person -Gloria Steinem #ThursdayThoughts #Motivation

Jay Cutler on Twitter

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10 Fragrances for Men That Women Can’t Get Enough Of

The fashion brand just launched a collection of eight fragrances. All are unisex, though the women we talked to found Cypress to be their favorite for men. True to the name, cypress is at the forefront, combined with cardamom, cedar wood, and a base of vetiver root, resulting in a blend that’s, “so fresh and so clean,” with just a little bit of an “outdoorsy element.”

6 Simple Moves for Explosive Quad Growth

The number one move for quad growth is an old favorite, the front squat . Take a look at any successful Olympic lifter and you will see goliath quads. A huge reason for this is the predominance of front squat work that they do when compared to other athletes. The front squat makes you keep an upright torso position (so the bar doesn’t fall off your shoulders) this puts much more of the focus on your quads. Also, because of the upright torso, your knees will track forward over your toes. This leads to a greater tibia angle and a more quad-dominant exercise.

Shoulder and Back Attack

Wilmore’s back training focuses mainly on movements for thickness, since he feels he has more than enough width at this point. “Early in my training, I did plenty of chins and wide-grip lat pulldowns,” Wilmore remembers. “I still do those movements, but they take second billing to free-weight rowing exercises. The more mass and thickness you have in your back, the deeper the separation and detail once you diet down. That adds a three-dimensional quality to it.”

CT Fletcher on Twitter


The 5 Best One-Arm Exercises | T Nation

How to do it: Set up for a normal dumbbell bench press with each arm holding a dumbbell over the chest. Keep one arm locked out and your eyes on that stationary dumbbell. Perform a one-arm press, then alternate and press with the opposite arm. Once both dumbbells have been pressed unilaterally, press them at the same time like a conventional dumbbell bench press. This is one complete rep. These are best done in a hypertrophy routine or as a finisher. Use a weight you'll typically press for 10-12 reps and perform 5-8 full reps.

10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

70 Ways to Eat for Muscle

Some bodybuilders develop a mentality that if some is good, then excessive amounts are better. If you're eating more than 2g of protein per pound of bodyweight each day, then you're probably consuming more protein than your body can use for muscle building. Excess protein will simply be broken down and burned as energy (or stored as bodyfat). Protein is difficult for your body to break down because it's a complex molecule, so it's an inefficient source of energy. Keep protein consumption high, but don't go overboard. Rely on other good bodybuilding foods, including carbs, to keep weight up during growth phases and watch the mirror for signs of excess.

10 Training Tricks for Big Men | T Nation

If your big-guy conditioning and cardio is being hit so hard that it's affecting the quality of your sets, or not even eliciting a partial recovery when it's time for the next set, you're probably in need of a bit more rest compared to your pencil-necked lifting partners.

Hell and High Water: The Craziest Fitness Test of All Time

There’s no fiercer test than the infamous final “Multi,” one of the world’s most physically exhausting, psychologically demanding trials by turbulence—and what every aspiring U.S. Coast Guard rescue swimmer must do.

On Trial: Straight Sets vs. Supersets

For four weeks, Louisiana State University (Baton Rouge) researchers had untrained males perform an upper-body workout three times per week, which consisted of dumbbell lateral raises, dumbbell curls and lying triceps extensions as either straight sets of 10 reps per set or as trisets, also for 10 reps.

The no-cardio workout plan

We’re holding you to it. And we’re getting you started with a six-week plan that’s simple to follow. Both your training and your diet are covered, so you have no more excuses. No more wondering about how many sets and reps to do, how many calories to consume, or whether you got enough protein or too much fat.

21 Rules to Help You Stay On Track

The best thing to do before starting any workout program or making any change in your life is to establish a set of ground rules. They are a means to keeping your eye on the ball, no matter what kind of distractions or old tendencies rear their heads. These are the tried-and-true rules that I’ve cultivated over the years that have helped me stay on track. 21 rules may seem overwhelming but just try them—each one is surprisingly simple to adapt to. Commit to following them for one week and you’ll find they’re much easier to stick to than you think.

Max Muscle Recuperation

After a workout, your muscles are hungry for nutrients to repair muscle damage—they’re like super-absorbent sponges. That’s why you want to consume a post-exercise whey protein blend. Whey protein taken immediately post-exercise has been clinically proven to enhance muscle recuperation. In a recent double-blind, placebo-controlled study following weight training, participants were randomized into two groups: carbohydrates only, and whey protein-carbohydrates only. Participants consumed 1.5 g/ day supplement (~30g consumed with breakfast, lunch, in the afternoon, after the evening meal, and immediately after exercise) for a period of 14 days following eccentric contraction-based resistance exercise sessions consisting of four sets of 10 repetitions at 120% of maximum voluntary contraction on the leg press, leg extension, and leg flexion machine.

Steve Austin on Twitter

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12 coats for men that'll keep you warm and stylish

The trendiest coat right now isn't leather—it's shearling. A great cold-weather alternative to your trusty leather jacket, shearling has the rugged ease of natural leather but the added benefit of warm, soft lambswool. Either rock a stylish detail like a shearling trimmed collar or go full baller and get a full shearling coat. Either way, you have a great investment piece that will last both in quality and style. Take a look at these 12 options

51 5 Reasons Your Deadlift Sucks
52 EVLUTION NUTRITION Stacked Protein at - Best Prices on Stacked Protein!
53 Sponsored Media Ads Drive Me Insane!
54 Sausage and Cheese Breakfast Pita
55 The Top 15 Natural Appetite Suppressants
56 Low Carb Myths
57 Instagram photo by Zach Even - Esh • Nov 25, 2016 at 12:33am UTC
58 5 Holiday Tips for Staying Shredded
59 30 Days of Fit Challenge
60 The Single Best Muscle-Building Method | T Nation
62 Muscle & Performance on Twitter
63 James Roberts on Twitter
64 Instagram photo by Victor Martinez • Nov 24, 2016 at 11:52pm UTC
65 10 of the Best 5-Move Kettlebell Workouts for Muscle
66 Everything You Need to Know About 'Rocky' on its 40th Anniversary
67 Build a Set of Monstrous Quads with our "Quad Thrust" Routine
68 Muscle & Performance on Twitter
69 5 Best All-Natural Supplements for Workout Recovery
70 Your guide to dating over the holidays
71 Easy Gains for the Hardgainer
72 MensHealthFood on Twitter
73 Josh LDNM on Twitter
74 Layne Norton, PhD on Twitter
75 Instagram photo by Men's Health Food • Nov 24, 2016 at 10:43pm UTC
76 How to Wreck Your Training with Pre-workout Supplements
77 Instagram photo by Mr. Olympia LLC • Nov 24, 2016 at 10:10pm UTC
78 Banded Dumbbell Pullovers 11.23.16
79 Nick Jonas' Muscle-Building Diet
80 Instagram photo by Zach Even - Esh • Nov 21, 2016 at 6:38pm UTC
81 Muscle & Fitness on Twitter
82 10 Tips to Follow Before Starting a New Gym Membership
83 The Every-Person’s Guide To Immune System Support
84 Off-season (transition): Week 2
85 Guy Codes on Twitter
86 The men's fitness total-body challenge
87 Instagram photo by Flex Wheeler • Nov 24, 2016 at 8:40pm UTC
89 Why You're (Mostly) Wrong About CrossFit | T Nation
90 Instagram photo by Flex Wheeler • Nov 24, 2016 at 7:56pm UTC
91 Lose Fat in 6 Weeks with this Workout Routine
92 How to Perfect Your Portion Control During the Holidays
93 Black Friday Muscle Building Flash Sale
94 High Protein Piña Colada