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8 Incredibly Difficult Exercises

Ready to take on some truly tough, muscle-blasting moves? Step up to the bar and prove it with these advanced lifts.

7 Hardcore Chest Exercises for the Advanced Lifter

Be prepared to bring it with these extreme pec-thrashers.

Do your gym ethics suck?

The best coach you could be using may be sitting right behind the desk of the gym you train at, or already training in the same gym you do.

How Fit Are You? Find Out With These Five Workout Challenges

Change things up and boost your motivation with one of these fitness challenges. The following five workouts were programmed by Wyatt Krueger.

Better Workouts: How to Master The Pullup

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

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Top News
The Best Legs in Bodybuilding - These Guys Are The Wheel Deal

Who has the greatest legs of all time? OK, that’s easy. The Golden Eagle, Tom Platz, set a standard for lower body development in the late 1970s and early 1980s that forever changed what was considered possible, and how much more would be expected from that moment in time on. Another man who redefined huge legs was the late Paul “Quadzilla” DeMayo. Since then there have been a few others whose quads, hams and calves were true standouts. But what about today? Who among the current crop of IFBB Pros has the best legs? After careful consideration, I came up with five men who earn the right to be called Wheel Kings. Any time you need inspiration to blast your own quads and hams into new growth, seeing photos or videos of these men and their powerful lower bodies is enough to feed the furnace.

5 CrossFit Workouts You Can Do Anywhere

You'll do this workout minute by minute. So, on the first minute, you'll have 60 seconds in which to do 10 burpees. If you finish the 10 burpees with time to spare, rest until minute 2 starts. When the clock hits 2 minutes, begin doing 15 box jumps. (If you don't have a box, jump on a bench or up a step.) Try to complete 15 jumps in 1 minute. If you complete all 15 reps within the time, then rest until minute 3 starts. If you can't complete all the reps, start the kettlebell swings when the clock gets to 3 minutes. At minute 3, you'll perform 20 kettlebell swings. When minute 4 starts, you'll go back to burpees. Continue in this fashion for 20 minutes.

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Includes E-Book – The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.

2 Training Secrets of Jacked Olympic Lifters | T Nation

Jerk steps are best done where you have about 20 yards of space to travel forward, then back again. Twenty yards gives most people the space to do 10 or more steps in one direction. It's possible to do them without the space to walk forward, but it's harder. One of the many advantages of actually walking forward while doing them is that you have to walk back with the other leg leading the step, and the walk back has to be the same distance as the initial walk forward.

Tip: Don't Forget Your OTHER Butt Muscles | T Nation

The maximus gets all the attention, but if your other glute muscles are weak then your squat will suffer. Here's how to prevent that.

Tip: The Missing Warm-Up for Leg Day | T Nation

Add this simple move to your warm-up on lower-body day and you'll be ready to smoothly bang out the big lifts.

Two Exercises for Complete Hamstrings

Better overall hamstring development is important for both symmetry of the thighs and protection against injury. In addition to quad developers like the squat and leg press, you should also be doing hamstring-specific movements such as stiff-leg deadlifts and leg curls.

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Tip: The Leg Exercise That Prevents Knee Injuries | T Nation

Lift long enough or play sports and your knees are bound to get cranky. Here's an easy way to protect them.

Tip: Take This at Night and Reduce Cortisol | T Nation

While the study didn't theorize as to the best time of day to take the fish oil, it seems logical that taking fish oil at dinner or even bedtime would be the best as it would reduce nighttime levels of cortisol and help you sleep.

4 Simple Leg Workouts for Growth | T Nation

Like last week, work up to your starting weight doing sets of 8 reps, but this week hit parallel. Continue to focus on a slow 3-second descent. This week you're going to do sets of 8 with a moderately heavy weight, then a tough set of 5 like last week, and then finally a tough set of 3 (don't forget the 3-second descent). After you do the set of 3, cut your weight in half and shoot for as many reps as you can with good form! Four total work sets.

7 Training Tips To Power Up Your Lower Chest!

If you traditionally do declines later in your workout, you will notice right away that you're significantly stronger when doing them first. That's the idea: tackle the target area with weights it hasn't had to push before. Above that, don't be afraid to push heavier weights for lower reps than you normally do. If you typically do declines for sets of 10 reps, increase the weight and do sets of 6-8. Don't underestimate the impact that a novel training stimulus has on a target muscle.

Black Friday Week Deals • Zach Even-Esh

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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.

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The Workout Plan to Get Jacked Like Nick Jonas

Nick Jonas’ body is a lot like his career: It just keeps getting better. You wouldn’t have predicted it back in the day, but this teen singing idol has exploded into not just a Hollywood star but also a physical powerhouse—which is all the more impressive when you consider his grueling schedule and the demands of living with type-1 diabetes. Here, his get-ripped regimen.

Instagram photo by James Smith • Nov 29, 2016 at 1:57am UTC

Sore No More: 3 Proven Muscle-Recovery Tips

A hard workout has you a little sore—or a lot! It doesn't have to stop you in your tracks, though. Use these tips to recover faster and stay on track.

Bodybuilder Biceps, Powerlifter Triceps | T Nation

  The long head of the biceps works incredibly well when you let the shoulder slightly flex and curl forward while in the standing position. Because of the strength curve, you'll have a peak contraction of the biceps around the mid-point of the lift, which coincides with its strongest position. Don't curl the barbell too high up, though (towards the shoulders), as you'll take a lot of the stress off the muscle.

20 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

DeFranco's Gym Apparel Collection

Joe DeFranco is the founder and owner of the world-famous DeFranco's Gym (est. 2003). “DeFranco’s” pioneered the hardcore, warehouse-type training centers that are now popping up throughout the country. Their results-driven, New Jersey-based facility was built with one thing in mind – IMPROVING ATHLETIC PERFORMANCE! DeFranco’s caters to serious high school, college and professional athletes that are driven to reach their full athletic potential. Up until this point, all DeFranco apparel was reserved for DeFranco-trained athletes only. But now, DeFranco's wildly popular gear is finally available to YOU! Enjoy the store.

T NATION on Twitter

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Dwayne Johnson - You're Welcome (From "Moana")

Dwayne Johnson & Lin-Manuel Miranda Sing "You're Welcome" At MOANA World Premiere

♡ Amber ♡ on Twitter


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

26 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

Rebecca 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

Ian Bithell on Twitter

@BioLayne based on yr reply could you still add mass with crap genetics?

An Appreciation of the Utterly Delightful Instagram Account of Dwayne “The Rock” Johnson

Finally my big head is used for more than just a place to hang my hat.😉 The joys of being home w/ my ohana and playin' one of our fav games - slap daddy's head 'til I can see his big scary face. Song playing in the background is "O Tiare" (Justin Young). A song I started singing to her every day since she was one week old. Samoan lyrics are beautiful, "Ia alofa le Atua, ma tausi ia te 'oe..." which translates to "may God take loving care of you". When Jasmine learns to talk, I'm sure she'll ask me to please stop singing😂. I must now go do something very manly and bad ass to counterbalance this post. #Ohana #Aiga #Grateful #SlapDaddysHeadCauseItsABigToy

Ben Pakulski Answers Muscle Building Facebook Questions (PART 2) Ben Pakulski Answers Muscle Building Facebook Questions (PART 2). Join Ben's inner circle and get exclusive muscle building content here: Ben Pakulski Answers Muscle Building Facebook Questions (PART 2) - 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:

Dwayne Johnson - You're Welcome

See the film, starring Dwayne The Rock Johnson & Auliʻi Cravalho, in theatres in 3D this Thanksgiving! The Moana soundtrack is available now! Download: Streaming: Follow Disney Music: Follow Moana: Music video by Dwayne Johnson performing You're Welcome. (C) 2016 Walt Disney Records

Sagittarius Horoscope for Monday, November 28, 2016

Monday, November 28, 2016 - The boundaries between your internal and external worlds are blurred now, preventing you from knowing the truth. Nevertheless, you must confront issues you don't want to face as the inscrutable Scorpio Moon moves through your 12th House of Endings. Thankfully, you can build an inner strength that carries you far into the future if you're willing to address your doubts and fulfill your obligations. Bryant McGill writes, "When you take care of business today, tomorrow takes care of itself."


Scientists affiliated with the American Academy of Sleep Medicine found that endurance and peak power both decreased in subjects who were significantly deficient in sleep. More interestingly, these same subjects burned fewer calories during exercise than their counterparts who had plenty of sleep. Peak heart rate and submaximal heart rate also decreased in the sleepy group, meaning they burned fewer calories in the hours after the workout as well. If you’re burning the candle at both ends to fit in a high-intensity calorie-burning raining session, make sure you’re not doing it at the expense of getting some reasonable shut-eye.

Ronnie Coleman The Unbelievable Remastered in HD

Shop - I had all of my old training DVDs remastered in HD! Here is part 1 from the unbelievable DVD. More parts being uploaded soon! 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 -

8 Reasons You're Not Getting Ripped

Obviously filling up on fruits and veggies is better for you than feasting on Skittles and Funyons. But no food is “free.” Meaning, portions must be in concert with the amount of calories your body requires to yield a desired result, like losing weight or packing on muscle. That said, whether it’s junk food or health food, if consuming it edges you to the point where you’re taking in more calories than you’re burning, those excess calories will be stored as fat.

Instagram photo by Shawn Ray • Nov 27, 2016 at 7:30pm UTC

Moana 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

5 reasons the "Western Diet" is the worst

That's particularly worrisome given the fact that approximately 42 million people are living with dementia worldwide. All U.S. men and women have about a 4% chance of developing the disease; and the rates are rising, researchers say. On a brighter note, you can lower your own odds. Diet is among the main risk factors—and you have control over what you put in your mouth. So, limit your consumption of what the researchers say are among the worst offenders: meat, sweets, and high-fat dairy—all foods native to the Western Diet. Conversely, fruits, vegetables, grains, low-fat dairy products, legumes, and fish are correlated with a lower risk. So, eat up!

Flex Lewis' Killer Biceps Routine

What you do is set three EZ-curl bars on the floor next to one another, in order from lighter to heavier. Starting with the lightest one, do 15 reps with a close grip. At the top, hold and squeeze for a count of two. Then put that down and move on to the next heaviest weight, and do another 15 reps. You may have to rest for a couple of seconds at a time to get to the 15 reps, but the goal is to do 15. Then you do it again with the heaviest weight.

The 15 Best Fit Butts on the Internet

These fit ladies are the epitome of #squatspo.

What to do if your girlfriend doesn't like the way you kiss

"I don't think—well, I know—my girlfriend doesn't like the way I kiss. She's been trying to show me what she likes, but I can't seem to get it right. Truth is, kissing isn't that big a deal to me, but it seems to be for her. Help!" - Lance V., Miami, FL

Phil Heath on Proper Technique and Back Training

Because you can’t really watch your back muscles while you’re working them, you need to rely on things like videos and photos, and you need to 
learn what it feels like to
 really keep that constant tension on your lats and 
the other muscles. Then
, when you learn that, you
 have to stay in that same groove rep after rep. Back work, done right, requires a
 lot of concentration. It’s not about just moving weights. You have to work your back and not work the weight. And then do that every rep, set after set, and just put the work in, year after year. My back has improved every year because I learned how to work it right to keep that tension on it. Once you get that down, you have to make sure you don’t lose it, and with time your back will have to grow. - FLEX

The No-Squat Leg Workout

After completing the workout, do full body static stretching, spending 1-2 minutes on each bodypart with extra time spent on trouble areas like tight hips and upper back. If possible, drink a protein shake with simple carbs at this time too, if not shortly after, to promote proper muscle recovery.

9 Tricks to Burn Fat Fast

You can’t get lean without adhering to a clean diet, but at the same time, occasionally straying — a.k.a. cheating — can actually assist in losing fat. This doesn’t mean you should eat fast food all day long; rather, that you can increase carbohydrate and overall calorie intake for a single day. You can even have one meal of anything you want: a pizza, a burger and fries, lasagna, etc.

5 Killer Moves for Shredded Obliques

Grab a dumbbell or a kettlebell that would be demanding to carry in only one hand for about forty yards. Make sure to maintain superb posture at all times as you walk that distance. Switch hands and repeat. The reason this works so well is the opposite side core is trying to dynamically stabilize the spine while you hold the weight and move with it. Makes sense why it is so hard to carry that baggage through the airport with one hand. Those deep core muscles have to stabilize and work to help support your body just like a plank. The suitcase carry is by far the most functional type of plank to improve dynamic stabilization. Give it a shot and you will see the benefits in no time. Don’t be surprised if you wake up the next day with some sore obliques.

How the Paleo diet could strengthen your heart

Those Paleo proselytizers might be right after all. A new study from Chatham University and the University of Houston showed that those who followed the trendy diet—which limits foods to those early man supposedly ate, like meat, fish, fruit, and veggies—for eight weeks lowered their levels of a biomarker that predicts heart attack risk.

In the Crosshairs: Outer Calves

is the smaller and weaker section of the gastroc, the larger and stronger inner gastroc head tends to take over on calf raises when the toes are pointing straight ahead. Your best bet for bringing up the outer head is to start each calf raise exercise (when your calves are not fatigued) with a few sets done with your toes pointing in. Finish with a few sets of normal (toes pointing forward) calf raises.

Bodybuilding Day: Back and Biceps

Monday's training session was a good one in the morning. I opted to get this training session in with Adrian as I knew she also needed to train as well. Monday's training is beginning to become one of my favorite days to train. While it's certainly a busy day for me schedule wise, the ability to get some solid work done at the beginning of my day just fuels the rest of the week for me. Granted it's a crunch on time, but I have yet to have a problem with fitting it in with about 40-50 min. Anyways, sufficient work, and a good pumped up day.

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.

How to Know If a New Diet Will Actually Work for You

I’m not here to break the news. I’m here to make sense of it all so you can live a healthy life without all the added stress and second-guessing. And while you can safely assume any plan that includes the words “cookie” or “miracle” is full of sh!t, trying to tackle every new diet trend would be an impossible task. Instead of naming names, here are three tips to help you figure out what actually works and what might work best for you .

51 Instagram photo by Dave Tate - • Nov 29, 2016 at 1:13am UTC
52 9 Best Bodyweight Moves For Colossal Arms
53 The Fit Guy's Guide to Chicken
54 On Trial: Incline Dumbbell vs. Preacher Curls
55 Real Women Do Pull-Ups | T Nation
56 The 5 Most Common Deadlift Mistakes | T Nation
57 Mark Jenkins on Twitter
58 Instagram photo by Phil Heath • Nov 29, 2016 at 3:48am UTC
59 5 Good Reasons to Eat Your Carbs
60 The 8 Best Exercises (You’re Not Doing)
61 25 Tips for Greatness
62 Supp of the Month: Nitro Tech Crunch
63 Dwayne Johnson on Twitter
64 8 Tips for Great Abs
65 Men's Fitness on Twitter
66 Brian Lynch on Twitter
67 Carlos PenaVega on Twitter
68 20 Unwritten Gym Rules You Must Follow
69 Charlotte Wilder on Twitter
70 Instagram photo by Sergio Oliva🇨🇺🇺🇸 • Nov 29, 2016 at 1:16am UTC
71 A Letter to My YOUNG (Athlete) Self With 17 Training & Life Tips • Zach Even-Esh
72 Instagram photo by Zach Even - Esh • Nov 29, 2016 at 2:20am UTC
73 Strongest Guy on my Block 4
74 12 Signs You're Overtraining
75 Black Friday Muscle Building Flash Sale
76 Joe Schillero on Twitter
77 Instagram photo by Jay Alarcon • Nov 29, 2016 at 1:30am UTC
78 4 Ways to Become Better
79 Low-carb diet recipes: 10 delicious low-carb snacks to keep you lean and healthy
80 10 Strength-Building Strategies That Will Never Die
81 Mixing Up the Back Attack
82 daphne ♡ on Twitter
83 Our UGSS Experience with John Meadows
84 єrιkα on Twitter
85 Jake Hamilton on Twitter
86 MuscleTech Vapor X5 Next Gen Packs Pre-Workout Punch
87 Does Less Really Equal More?
88 sarah ✨ on Twitter
89 Men's Fitness on Twitter
90 "Coaches You Should Know- Zach Evenesh" from Coach Your Best by Jeremy Boone on iTunes