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Wounded Warrior Project Donations | OCB, IFPA, MTS Nutrition, TigerFitness.com, CORE NUTRITIONALS

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1
Sagittarius Horoscope for Tuesday, November 25, 2014

Tuesday, November 25, 2014 - You may be secretly struggling against the lessons that taskmaster Saturn is teaching you now. The good news is the hardest work is probably already completed. The time for scheming is over; whatever you do today establishes the direction for your next journey. Although you might erroneously believe that you must show progress toward your goals, forward movement isn't necessarily part of your current curriculum. Instead, accept the temporary restrictions being placed on your plans while sticking to your convictions.

2
Build Sleeve-Splitting Arms

HOW IT WORKS The main way we know to build muscle is by lifting heavy weights , but we assume you’ve done enough of that already; and if your arms are still skinny, you need to try another method. One of these is focusing on the eccentric (lowering) portion of a rep, which causes more damage to the muscle (a necessary component of making it grow) and is associated with greater rebuilding of that muscle. Another is isometric holds—stopping at the hardest point in a rep’s range of motion. Finally, there’s volume: Lots of sets and reps have been shown to exhaust the muscles like nothing else and force them to grow. Hey, we can’t explain exactly why it works, but at least we know it does.

3
Muscle in Minutes: Push-Pull Combos

Whether you use a bodypart split, or you’re fond of full-body workouts, push-pull combos are a great tool to utilize when trying to become more efficient at building mass . Arnold was legendary for his chest-and-back superset workouts that put truckloads of muscle on his frame. Push-pull combos are also very time effective and allow you to perform a lot of work in a very short amount of time.

4
Straight-Up Biceps Workout

For a workout that hits the biceps from all angles, we called upon Ryan Sullivan, a competitive bodybuilder and the owner of Sci-Unison Fitness (sci-unisonfitness .com) in North Babylon, NY. His routine employs dumbbells, a barbell, and cables and puts the upper arms in various positions: in front of the torso with preachers , behind it with incline curls, at the sides with barbell curls , and, to finish, the arms elevated and parallel with the floor via high-cable curls. Such variety will help ensure that both heads of the biceps get maximum stimulation to grow bigger and stronger.

5
T NATION 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

6
7 Best Post-Workout Dinner Ideas

The workday is finally over and you have just finished 45 minutes of sweat-drenching, stress-busting exercise. Now your stomach is rumbling and the burning question is, “What’s for dinner?” Ideally, a post-workout meal is a mix of muscle-building protein and energy re-fueling carbohydrates, but your late-day meal should have slightly less carbohydrates than one you would eat after a morning or noon workout routine . The reason: We are less active at night, and while we need enough carbs to replenish our glycogen stores, we don’t need extra energy when we go to sleep. Try these seven quick and easy meal ideas to get the perfect balance of protein and carbohydrates and boost your exercise recovery. Pre- and Post Workout Nutrition Guidelines>>>

7
T NATION 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

8
The Best Two-Dumbbell Workout

HOW IT WORKS In this situation, the load you have will be more appropriate for some exercises than others. To see that you get the most out of the workout we prescribe here, whatever the poundage you have to work with, you’ll need to adjust the speed of your reps. A pair of 25-pound dumbbells, for example, probably won’t be challenging on exercises such as the stepup. In this case, perform your reps more slowly to test your endurance and build muscle control. On other exercises, like the bentover lateral raise, 25 pounds may be just right or a bit heavy, so perform your reps explosively. If you should happen to have two unevenly weighted dumbbells, such as a 25-pounder and a 15-pounder, don’t be discouraged. Simply switch the weights in your hands each time you repeat the circuit. Asymmetrical loads force your core to stabilize you even more on each exercise.

9
The alkaline diet fad and the people who (never took highschool biology) love it

WHAT THE PH BALANCING FAD DIET SAYS: The alkaline diet fad promotes the idea that certain foods increase the acidity of your body’s pH therefore you need to eliminate those foods altogether and eat only alkaline foods, which somehow balances your pH rather than increasing your pH to strongly alikali. One would think that if you eat nothing but alkaline foods, it would increase the alkaline pH – not keep you pH at neutral 7.4.  Apple cider vinegar (a type of vinegar made from cider or apple must) is a favourite cure-all pushed by peddlers of the alkaline diet fad who believe that diseases and illness are caused by the body’s pH becoming too acidic. Even though apple cider vinegar is acidic, it is claimed to “release” alkaline bases into the body. Like all pseudoscience – the mechanism for how this is done is not fully explained. One website suggested because the end product of apple cider vinegar alters the pH level of your urine to a more alkaline level – this has an alkalising affect on the entire body. Continuing reading to find out why this is a bunch of bullshit – brace yourselves.

10 http://www.bodybuilding.com/fun/weekly-twitter-giveaway-terms.html?mcid=twitGATC

ELIGIBILITY: The Bodybuilding.com Twitter contest (the "Contest") is open to Twitter members who are 18 years of age and older at the time of entry ("Contestant"). Membership and enrollment in Twitter are free. Contest is open only to legal residents of the United States and the District of Columbia (excluding Puerto Rico, Samoa, Guam, the US Virgin Islands and any other U.S. territories and protectorates, and individuals with an APO or FPO military address). Contestants may not be members of any guild, union or other organization that may prohibit them from participating in this Contest and that would restrict, require due payment or otherwise have the right to oppose such Contestant's participation in this Contest. Employees, contractors, members, and agents of Bodybuilding.com, LLC, Liberty Media Corporation (and companies owned by Liberty Media Corporation), and members of their immediate family (including spouses, parents, siblings, children and their respective spouses) and persons living in the same household with any such individual are ineligible. In order to be eligible, Contestant must follow these Rules.

11
30-Day Lunge Challenge

So are you using the lunge as a regular part of your athletic program? If not, you can try this simple but will-testing 30-day challenge. By performing an increasing number of walking lunges each day, you’ll reacquaint yourself with the benefits of this powerful move, burn a ton of calories and bully your legs into new size and a better overall aesthetic.

12
The Best Healthy Thanksgiving Recipes - Bodybuilding.com

Your Guide To The Ultimate Paleo Thanksgiving No grains, no problem. Recipes for a successful Thanksgiving dinner are only a click away! Paleo gravy, paleo pumpkin pie, and many other paleo-friendly recipes await. One of the recipes even teaches you to make a substitute for mashed potatoes out of … well, you'll just have to find out, but we promise it's good!

13
T NATION on Twitter

“ @T_Nation : Shrugs actually don't build the traps all that well. Here's what does: http://www.t-nation.com/training/full-blown-trap-training … pic.twitter.com/FS3KSp0S2X ” @spj_2012

14
Get Bigger Shoulders With 5 Easy Moves

With the setup here, we’re stripping down to the bare essentials. You’ll perform barbell shrugs to develop your traps, then a balanced dumbbell raise attack that will keep your lats, a delicate muscle group, evenly developed and help protect your shoulders when you bench-press. Now that your shoulders are warmed up, we’re getting you yoked up by throwing in the military press as your finishing move.

15
Dominate Your Morning Workouts

Step away from the treadmill, says Charlie Cates, a Chicago-based performance enhancement specialist. “You need something that’s going to excite your nervous system and major muscle groups.” Try burpees instead. From a standing position, squat down and touch your hands to the floor. Then shoot your legs out behind you so you end up in a pushup position. Reverse the motion quickly as you come back up. Continue for 15 seconds, rest 30 seconds, and repeat for five minutes.

16
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

17
8 Weeks to TREEmendous Legs

Since many lower-body muscles span two joints, they play a role on each joint and are involved in both isolated and multi-joint movements. For example, your main quad muscle, the rectus femoris, works across the hip and knee on the front (anterior) side of your body. This partially explains that they sometimes don’t fire during certain portions of the squat movement and why some good leg extensions may help your ailing legs. Several muscles in the body need to be attacked in a few different exercises to ensure they’re completely blitzed. And this is just the beginning.

18
20 Pounds To Life

The “go heavy or go home” crowd was dealt a major blow recently when research revealed that training lighter can produce the same kind of muscle growth as training heavier. The study, published in the Journal of Applied Physiology , showed that lifters who cranked out 25 to 30 reps to failure experienced the same amount of hypertrophy (read: muscle growth) as those who trained in the more traditional six- to 12-rep range. There’s a lot of practical applications for this research, but the main one is this: You don’t need a ton of weight to get a good workout. This is good news for those short on time who want to forgo the gym workout for a quick but effective session at home. So if you have a pair of 20-pound dumbbells, we can help you get more out of them.

19
Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my precontest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

20
The Biggest Workout Excuses and How to Combat Them

But that's what these things really are—excuses. The key to health, fitness, that killer body and, really, all success at everything , is dedication and consistency . That's why our friends at Six Pack Shortcuts created this video detailing all the excuses we give for taking a day off—a day that quickly becomes a week, then a month—and how to say "F$*%! excuses!" and light a fire under your ass.

21
8 Ways to Up Your Protein Intake

Everyone knows protein is essential to  building muscle , but you don't always have the time to cook a meal every night or the money to constantly buy fresh meat from the butcher. If you're having trouble fitting a  protein-packed meal plan  into your daily routine of working and working out, here are some nutrition-saving tips to make sure you're getting all you need to make sure your gym gains aren't going to waste with the wrong fuel.

22
The 3 Things That REALLY Drive Fat Loss? - Lose Stubborn Fat!

In the interest of transparency: I'm an affiliate for the majority of the products I talk about on this blog. In other words, I get compensated when when people buy stuff here. No one pays me for me to talk about their products, on the flip side, I search out products I want to talk about, and then get paid if people buy them. I choose the products (usually workout or diet e-books) based on what I believe will help my readers. We all need a good workout program, and I try to find the best.

23
THE JUGGERNAUT METHOD 2.0

Learn the secrets about performance training that will make you faster, stronger, more explosive and better conditioned than your competition. The Juggernaut Method 2.0 offers total strength and athletic development for anyone from the Elite level power lifter, strongman, football player, fighter, or anyone looking to become unstoppable.

24
Trainer Q&A: Why Does My Elbow Hurt During Workouts?

Performing the same routines in the gym, neglecting to train every muscle group, and lifting excessively heavy weights are the most common causes of elbow pain, all of which create muscular imbalances and increase the strain on the joint.

25
Trainer Q&A: What’s the Difference Between Eating for Muscle and Eating for Endurance?

A: If an endurance athlete is doing an hour of exercise a day, the main focus is to stabilize blood sugar through the combination of carbs, protein, and fats. And the athlete should use his hands as measuring tools. Fill one hand, from wrist to finger, with a carb source (fruits, veggies, whole grains, the other hand will be filled with protein sources. As the training duration increases, the carbs start to grow so you eat two or three hands of carbs to one hand of protein. Fats are crucial for any athlete because they help you feel full for longer and stabilize blood sugar.

26
Why Losing Weight Is Hard - Born Fitness

I have very few people that I consider “mentors” in my life. My parents are obvious, but outside of my family there is one man that stands above the rest: Ted Spiker. I say this with as much gratitude possible; if it wasn’t for Ted Spiker, I don’t know if I would have ever made it in the health and fitness industry. In fact, writing about Spiker deserves it’s own post, but right now I want to focus on Spiker’s latest contribution to the health industry, Down Size . In this excerpt from his new book, Spiker keys in on the real reason why so many goal driven plans (for weight loss, exercise, diet…really anything) oftentimes fail. Grab a cup of coffee and get ready to learn. This one’s on the house and it’s worth your time. -AB

27
Shoulder Pain with Pressing Exercises

With regards to push-ups, I think most of the problem comes from people assuming they can do push-ups on the ground right away. This stems back to an interesting paradox in youth training, where there is still the perception that lifting weights is dangerous but people are free to do as many push-ups as they want. In reality, I’ve come across very few athletes 14 and under that can do a single push-up the correct way on the floor. As with any exercise, it’s important to progress the loading as the individual develops the strength to perform it correctly. In this case, the overwhelming majority of people need to start performing push-ups on an inclined surface and focus on proper body positioning and proper movement (e.g. moving as a unit connected from ears to ankles, descending so that the lower chest is the first region to touch the ground or raised implement and keeping the elbows within 45 degrees of the side). As people progress in strength, you simply lower the implement closer and closer to the ground.

28
America's Hot Girls of the Gym II

ANGT (America's Next Great Trainer) presents the 2nd installment of America’s Hot Girls of the Gym. We hit gyms across America to catch some of the hottest, fitttest girls in action. In this 2nd series, we pick up where we left off by showcasing those fit and sexy ladies who have put their time in at the weightroom to build a rockin' physique. So check these hardbodies out and get inspired to build your own masterpiece in the gym.

29
Making Volcano Traps Erupt

Here’s the bad news: You can’t have great traps without them. Now for the good news: They’ll give you the thickest and highest traps possible. “Deads” are the perfect trapezius exercise, because they combine all total-mass principles for this fractious bodypart: maximum poundage, full range of motion, and intense stress on the traps through all dimensions and from top to bottom. As you start the lift, you’re bent over, which pulls your traps forward and stresses them over their entire area of mass, from bottom to top and side to side. As you raise your body, the stress moves progressively downward, from the top of your traps, across your rhomboids, pulling hard at the lateral extremities. At the top, you “lock out” the lift, shrugging your shoulders up and back, which serves as a peak contraction, especially for your upper traps. As you lower the weight, the entire process is reversed, but with the same beneficial effects. You can’t ask for more. Always do deads.

30
The Born Fitness Approach to Health and Fitness - Born Fitness

I wanted to quit fitness, but there’s really no escape. It’s like the mob in that way. Some of us just choose to make it a more prominent part of our lives, while others either ignore the value or never cease to grasp that fitness—and health—can be an enjoyable, invigorating, and stress-free (as well as stress-busting) experience.

31
5 Tips for Growing a Beard

No Shave November has become an ultimate man test: originally created as a way to spread cancer awareness, it is simultaneously a challenge to see which of your friends can become the scruffiest and scraggliest, all in the name of a good cause. But if you can stall your shaver for a month, why not go beyond that and see what you’re really made of?

32
Boost Your Metabolic Rate

Your metabolic rate -- the speed at which you burn calories -- has a major effect on whether you make great gains or just pretty good gains without adding much bodyfat. If your metabolism tends to be on the slow side, you'’ll likely struggle to build mass without putting on bodyfat. On the other hand, those with superfast metabolic rates can find adding muscle mass extremely difficult. These three nutrition tips can put a mild boost in your calorie-burning engine. If you'’re trying to bulk up yet remain lean, these recommendations are a sure bet for a more muscular physique.

33
Dwayne Johnson on Twitter

What do you mean "whoever's leg this is.."? Surely someone sent it you? Or did you just Google "Ppl with my face tattooed on them"? @TheRock

34
7 CRUCIAL CARB TIPS

The 2-3 rule dictates that you consume 2-3 grams (g) of carbs per pound of bodyweight per day, spread over five or six meals. A 200-pound bodybuilder has to chow down on 400-600 g per day--3 g per pound of bodyweight (600 g of carbs) is the ultimate objective.

35
The Good, The Bad, and the Iffy

A grocery truck full of food news came down the pike this month— here’s a breakdown.

36
The "Works Forever" Workout

You’re going to concentrate on one or two major barbell exercises—the bench press, squat, deadlift, or overhead press— each workout. These lifts work the most muscle mass and will always challenge your body. The intensity of each lift will progress over four weeks: The first week you’ll do sets of eight reps using a moderate percentage of the heaviest load you can handle for one rep. The next week you’ll go a little heavier and do five reps. The following week, you’ll increase the intensity so you can perform only three reps, and then in Week 4, you’ll lighten things up. This “deload” week will refresh you to start the cycle again in Week 5. Add weight to each main lift every month and you’ll see astounding gains within weeks. The remaining exercises are meant to work the muscles that are prime movers on the main lifts and to prevent muscle imbalances. They’ll also target your arms, abs, and many other body parts you want to enhance. To keep the program working long term, simply switch up the exercises slightly from month to month. For instance, swap out the one-arm row for a bentover row next month (you can do this with the main lifts, too, although they won’t require it as frequently).

37
Pimp Your Dumbbell Pullovers

When we apply this reality to performing dumbbell pullovers on a flat bench, we quickly see that the point of maximal loading is when your arms are directly overhead. In other words, your muscles are working the hardest when your arms are parallel to the floor, because this is the point where the lever arm is at its longest. And when performing dumbbell pullovers on a flat bench, the exercise gets easier, and your working muscle get less stimulation the closer your arms get to being perpendicular to the floor. This is why performing dumbbell pullovers while lying on a decline bench can be a great complement to using a flat bench.

38
5 Health Tests for Men Under 40

Start the year with a clean bill of health: All you need to do is pass these five fast and painless tests to ensure you're on track for a long, healthy life—and don't worry, no latexed finger or cold tube up your poop chute required (you're too young to screen for prostate or colon cancers). Take it from 38-year-old Stephen Dahmer, MD, a family physician at the Continuum Center for Health and Healing in New York City, who will be checking off these tests on his own to-do list in the new year. [See: 8 Best Fruits for Better Health] .

39
The Problem With Thanksgiving

Let me clarify: The issue is with the fitness industry's treatment of a holiday designed for being with family, relaxing, expressing thanks and giving back to those that have less.

40
Rory Mcllroy Gets a Serious Leg Workout

Check our some of McIlroy's leg workout moves below, as well as some explosive power and speed work from McIlroy's Instagram timeline from September. On his website, the Irish golfer outlines his philosophy on fitness, saying: "I take my physical fitness and well-being very seriously. I believe that being in good physical shape helps me to be a better player. I can drive the ball further, my energy and concentration levels are improved and I feel like I have an extra edge when the pressure is on. A healthy body equals a healthy mind.”

41
The Longest Day Ever: What We Did with the Fitbit Charge

The Longest Day Ever was an attempt to turn a typical 9-5 schedule into an all-out day of activities, all being tracked with the Fitbit Charge. The goal was to have a nice balance of physical- and-skill based challenges while being cognizant of realistic logistics.

42
Dwayne Johnson 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

43 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1259/The_Five_Foods_You_Should_NEVER_Eat.aspx

Because “foods” that contain 20 to 40 ingredients, most of them with words you’ve never heard of and can’t guess what they are, aren’t actually food. Artificial flavors and colors aren’t food. Processed oils that get treated with hexane aren’t food. Trans fats aren’t food. The fat substitute Olestra is not food, and neither is transglutaminase or “meat glue.” And the many incarnations of corn, wheat, and soy that pop up in everything processed simply aren’t food.

44
Optimum Nutrition Gold Standard Pre-Workout at Bodybuilding.com

This formula raises the bar by providing you with only what you need to achieve your True Strength™ — made with select banned substance free ingredients, including caffeine from only natural sources (tea and coffee bean) to help dial in intense energy, mental alertness, and sharp focus before you hit the gym. Gold Standard Pre-Workout™ is also made with only premium ingredients including CarnoSyn® Beta-Alanine, which supports your intramuscular buffering system to help you train harder, longer and German-engineered Creapure® Creatine Monohydrate — one of the industry’s most well-known providers of high purity creatine monohydrate.* Finally, the Gold Standard of pre-workouts includes L-Citrulline Malate — a precursor to Nitric Oxide (N.O.) synthesis and other ingredients such as AstraGIN® and Acetyl-L-Carnitine HCI to round out this powerful formulation. The Gold Standard of Flavors: ON has also raised the bar on flavor. Available in options such as Blueberry Lemonade, Watermelon, Pineapple, Green Apple, and Fruit Punch, Gold Standard Pre-Workout™ leaves all other pre-workouts behind on performance AND taste.

45
Your Thanksgiving Day Game Plan to Prevent Weight Gain

Follow these steps on Thanksgiving to ensure you're not five pounds heavier on Black Friday.

46
Born Deals

Powered by Born Fitness Gainz

47
The Muscle-Building Standards: Build a Big Back

Guys have been tossing around weights to build mass for quite some time. A lot has changed since back in Arnold's day, but a lot has also stayed the same. The Standards are bare-bones muscle-building tactics. Straight sets, moderate rest, and traditional exercises.

48
7 Ways To Force Muscle Growth - Bodybuilding.com

With the logic of overload training, if someone just benches the bar and adds five pounds each week for three years, they'll break the 722-pound bench world record by 103 pounds in that short time span. Not very realistic! While piling the weight on the bar is the most effective overload technique, it only works to a point. Luckily, when adding pounds hits a plateau, there are other variables you can manipulate to effectively overload your training.

49
The Fiber Question

of 10.3%. The low-rep group saw an increase of 12.4% in

50
2014 Holiday Fit Gift Guide - Bodybuilding.com

No matter who or what type of fit person you're shopping for, we've got you covered with the hottest 2014 fit gear. The 2014 Holiday Fit Gift Guide conveniently spans 12 categories to make sorting and finding items much easier for you, from the best fitness accessories for both men and women to some simple, last-minute stocking stuffer ideas. Click on any of the boxes below to start browsing or assembling your own wish list!

51 Flex Lewis: A Day in the Life of the 212 Olympia Showdown Champ
52 Dorian Yates on Twitter
53 How Hard To Train to Maximize Strength & Muscle Growth? - Zach Even-Esh
54 Cutandjacked.com on Twitter
55 Victor Martinez on Twitter
56 Mike O'Hearn on Twitter
57 Fatih Canbaz on Twitter
58 Gal Ferreira Yates on Twitter
59 There's Finally a 'Jurassic World' Trailer
60 Nine Natural Cold and Flu Remedies
61 Flex Lewis on Twitter
62 Adam's Training Partner
63 Body Transformation: Susan Bounced Back Into Shape - Bodybuilding.com
64 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1254/Nine_Secrets_for_Firing_up_Your_Metabolism_.aspx
65 Posedown: Haney vs. McMillan
66 60 Days to Fit: The Workout Plan
67 The Fit Five: What to Know About Rotator Cuff Injuries
68 The Fix For Lagging Hams
69 The 5 New Rules Of Holiday Fitness - Bodybuilding.com
70 Beast Sports Nutrition Creature Powder at Bodybuilding.com
71 Building Muscle Density
72 Simply Hard Work
73 5 Essential Rules For an Effective Bulking Season
74 Through the Lens of Charles Lowthian: 2014 Olympia Backstage, Part 2
75 Flex Lewis on Twitter
76 Performance Enhancing Drugs: A Long, Strange Trip
77 Crisp & Light Chicken Apple Salad
78 Kai L. Greene on Twitter
79 Is It Possible to Become Addicted to Stress?