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1
Sagittarius Horoscope for Sunday, November 30, 2014

Monday, December 1, 2014 - You are at a critical point as you strive to reach a goal, but you may be irritated if things aren't moving along fast enough. You desperately want to make something positive happen and are anxious to try a new approach if you think it will further your cause. Fortunately, your desires aren't just pipe dreams; your preoccupation with self-improvement can really take you to the next level. Although you're close to a big change, transformation won't occur unless you're willing to act on your feelings.

2
Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest bodyparts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4) the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each. With this menu, you can customize your own workout by choosing one exercise from each category to create a total program. Or if one region is lagging, you can pick additional movements that hit that area only. Either way, fully understanding which back exercises hit which portions of your back will allow you to build shape (in particular the V-taper ), thickness and width. Note: Many of the exercises we include here do not isolate but rather emphasize certain areas of the back musculature.

3
Wake Up Call - Javier: Football Coach Needs Coaching - TNT Drama

Dwayne "The Rock" Johnson and fitness guru Jillian Michaels must snap a selfless high school football coach out of his destructive ways. But first they must keep this overweight, emotional eater out of an early grave.

4
Show Off Muscles: Neck, Forearms, and Calves

In the gym, you’re only as strong as your weakest link, so you can’t expect massive leg development or a huge squat without a solid set of calves . Likewise, you’re going to have a tough time developing solid pecs if you have weak hands and skinny forearms. And that barn-door shoulder width and V-taper we’re all after can’t possibly be attained with a pencil-thin neck as your foundation. These muscles need work, especially if you haven’t been hitting them directly, and the benefits of training the “ancillary” muscle groups are myriad. In fact, your body wants to maintain some level of equilibrium when it comes to size, so if you focus on these forgotten groups, your toil will result in quick gains in both strength and mass.

5
Nine Eating Rules for Strong, Powerful Muscles

Most guys think they’ve cracked the dietary code for larger, stronger muscles: protein with a side of protein. Well, new research—especially on the connective tissue that holds your muscles together and connects them to bone—suggests it’s not that simple. Not only is all protein not created equal, but not all carbs are evil, liquid egg whites are an unnecessary evil, oysters are amazingly good for you, and one fish held in high, healthy esteem may actually be terrible for you.

6
3 Ways to Torch Fat Without Traditional Cardio

The only feeling worse than realizing you’ve just inhaled two days’ worth of calories in one holiday meal is the panic that sinks in once you calculate what it’ll take to burn it all off. But don’t think jogging is the only way to go. While it’s true that raising your heart rate for prolonged periods increases calorie burn—which in turn promotes weight loss —there’s no set rule for how it has to be done.

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
10 Size Secrets

There are a million ways to try to elicit new muscle growth — to add another inch to your arms, build more massive quads or expand your chest measurement. The problem is, not all of these methods work.

9
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.

10
T NATION on Twitter

Regardless of your goal, the Turkish Get Up is worth adding to your workouts: http://www.t-nation.com/training/turkish-get-ups-make-you-awesome … pic.twitter.com/tXWX3MwLAu

11
The Best All Machine Workout

This workout uses a classic bodybuilding  approach: pyramid sets. You start with higher reps and increase the weight slightly each set while reducing reps to gradually warm up the muscles and joints and recruit more and more muscle fibers. No matter how hard you train or how heavy you go, you’re unlikely to get injured, because the machines are stabilizing the load for you. This isn’t always ideal, but it does allow you to push yourself and focus your mind solely on the muscles you want to work without worrying about a freak accident keeping you out of the gym for weeks.

12
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?

13
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

14
6 Signs You're Lifting Wrong

If you're experiencing any of these things, it may be time to change the way you train.

15
Women have stronger orgasms if partner is funny, rich, and broad-shouldered, study finds

But don’t sweat it if your shoulders are meek and you come from a middle-class family (a.k.a. most of the male population inhabiting this earth). At least you’ll have a good personality to fall back on, just like your mother always told you. And hey, a good sense of humor is a big piece of the perfect-female-orgasm-producing-man puzzle!

16
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

17
Nutrition Q&A: How Should I Eat Carbs to Get Bigger?

Nutrition Q&A: How Should I Eat Carbs to Get Bigger?

18
Your Complete Guide to Dairy

For one, dairy is chock-full of calcium . Yes, it's the mineral that makes bones stronger, but it's also required for muscles to properly contract, and it has even been linked to weight loss. Several studies, such as one conducted at the University of Tennessee (Knoxville), show that a higher calcium intake from dairy consumption leads to greater fat loss. And according to research published in the Journal of the American College of Nutrition, subjects who consumed more calcium and low-fat dairy products had a smaller waist:hip ratio, meaning they had less abdominal fat. Here, then, is a rundown of the four most popular dairy products, with a full examination of why you should fit them in your diet.

19
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.

20
Biotest 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

21
Torch Fat with a Heavy Dose of Iron

Since we are focusing on burning body fat you want to keep reps in the medium to medium/high range, or about 10-12 for upper body exercises and 12-20 for the lower half. By doing so you will burn more calories, push out more lactic acid (which increases GH production), and stimulate the metabolism, while still giving your muscles a challenging enough workout to foster growth.

22
http://www.bodybuilding.com/fun/weekly-facebook-giveaway.html?mcid=SM_faceGAcellucornovember2014

Cellucor Cor-Performance Whey Provides More Protein in Every Scoop!* Get the Lowest Price on Cor-Performance Whey at Bodybuilding.com!

23
T NATION on Twitter

Our most popular article of the week: The 12 Habits of Big Lifters. Check it out: http://www.t-nation.com/training/12-habits-of-big-lifters … pic.twitter.com/9Jb5QwpvQP

24
Fighter Diet News

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

25
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).

26
Flex Lewis 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

27
5 Reasons You Can't Sleep Properly

If you're having trouble snoozing, your lifestyle habits may be to blame. Make these easy changes to your p.m. routine to tackle sleeping problems.

28
7 Best Bodybuilding Foods

The greatest performance diets may seem complicated and fancy, but they are all built on a foundation of basic principles and simple foods. Eat the right ones, and your body will respond accordingly. If your current regimen doesn't include the following body-builders, beeline to the grocery store and stock up on them, stat. Bonus: They're also all pretty delicious. 1. EGG WHITES Show us a bodybuilder without egg whites in his diet, and we'll show you someone who's missing out on the best protein money can buy. Paired with oatmeal, an egg-white omelet can turn your breakfast into a power meal to fuel the rest of your day. Buy It: When purchasing eggs, do the basics: Always check the date and open the carton to check for cracks. Also, be sure the eggs are refrigerated in the store and when you get home with them. Although eggs stored out of the refrigerator won't necessarily cause illness, they do lose a grade per day when not refrigerated. Prepare It: Although many gadgets promise an easy way to separate the yolk from the white, the quickest, easiest method is to simply use your own clean hands.

29
The 5 Biggest Workout Mistakes - Born Fitness

Thanks to the Internet, there’s more fitness information available today—right now—than there ever has been in history. With that much to look at, it’s no wonder you’re confused about what to do. The solution is to pick one thing and block the rest out of your mind, at least for a few months. (Don’t worry, it will still be here when you get back.) You’ll never make progress if you doubt what you’re doing or continually hop aboard the latest trend. A flawed program—and ALL of them are, to some degree—that you commit to is better than a superbly designed one that you’re unsure about or want to tamper with.

30
Three 15-Minute Muscle-Building Workouts

Choose a weight that’s roughly your 20 rep max and start with sets of ten. This may seem easy, but remember that you’re doing this for 15 minutes with as little rest as possible so you’ll definitely feel the lactic acid building. When you’re done one set, move right into the exercise for the opposing body part, and continue in this manner until the time is up. The key is to count the total reps done within that time frame and then increase it the next week. In this manner you’re constantly improving, which is the key to building muscle .

31
4-Week Fat Loss Lies - Born Fitness

The main photo is the cover of a book I wrote. It’s one of my favorite books I’ve written and it’s packed with great, accurate information with one exception: the 4-week promise stamped on the front of the book. It’s something I argued against. I understand and respect my publishers decision (books must be sold!) but I didn’t like the misleading mindset that plagues most fat loss plans. In fact, in the actual text you won’t see such bold claims and there’s a good reason.

32
The Butcher

Next, you position yourself in a seated leg-curl machine for what you call a “feel set” (a warm-up set during which you get a feel for the weight). After that, you do 270 for two sets of 11 reps. With a grin, you tell the scribe, “Let’s do the whole stack, Greg, so no one can say s—t,” setting the pin at the bottom (285 pounds) and, refusing to give in, grinding out 14 reps.

33
The Instant Health Boost - Born Fitness

And then there’s Mary Beth, the 2-time cancer-surviving champ. She’s lost more weight than she’ll allow me to share, but I make sure she knows the best part about her is that she inspires me. Every. Single. Day. She’s just incredible. And I can’t forget the talented actress, Ms. Gina. Maybe my wittiest online client who has impressed even the toughest, most hardcore guys at her gym. I tell her all the time how much I care about her. Because I do. While acknowledging the ladies, I can’t forget people like David Musikanth all the way in Cape Town. His fired up emails and pictures of his ever-growing biceps never cease to put a smile on my face.

34
Protein Almond Snack Balls - Born Fitness

Breakfast, lunch, and dinner always seem to be the easiest meals to figure out. (With lunch tending to be the most the difficult to keep “healthy.”) But for most people, especially those in the working world, finding healthy snacks is oftentimes a frustrating challenge. Whether it’s the deceptively unhealthy “100-calorie” packs, or offices providing fuel that tastes greats and leaves you feeling like crap a few hours later, it’s not easy to find what your body needs…and enjoys. Enter protein almond balls. This no-bake recipe, created by Liv Langdon , can be made quickly at home, stores easily at work, tastes great, and fuels your body with the type of nutrition you want and need during the day.

35
Warning for the Health Obsessed - Born Fitness

We went to Disneyland and I tried to convince her to go into the Haunted Mansion (and failed), and then settled for Mr. Toad’s Wild Ride—which somehow still left her a little terrified. We ate fried foods and what allegedly were chicken skewers (mystery meat would be more accurate), discovered that the “Fast Pass” is really the only way to go for the main attractions, and learned that walking around Disneyland all day is surprisingly tiring. (I can only imagine what it’s like with children.) The day ended as all days should: with an awesome meal (we went to Boa, one of Rach’s favorite steak restaurants), watched the sun set over the ocean, and then ate ice cream.

36
Shredding Strategies

Are there really any secrets left in the world? With the advent of the Internet and the explosion of information across the globe, "secrets" are now few and far between. That's especially true when it comes to dieting tips. That's not to say all the tricks for getting lean are widely known. In a few cases, far from it - there are a handful of techniques bodybuilding pros regularly employ that don't get much play elsewhere. But they work, and here, I'm going to share six of them with you.

37
How to Build the Perfect Bodyweight Workout - Born Fitness

While most people can find 30 to 60 minutes to train a couple times per week, there will be days where things get so busy you’ll only have 10 minutes to spare. Well, 10 minutes is way better than nothing. In fact, a recent study showed that a 10-minute workout had the same post-workout metabolic boost as a 30-minute workout, though the 30-minute workout burned more total calories during the session due to the higher exercise volume. The key with a shorter workout is intensity. You really have to push yourself outside of your comfort zone with such a low total exercise volume and take little to no rest between exercises. This is the exact mentality that makes so many of my bodyweight programs incredibly effective.

38
Asia Monet's Exclusive Meet & Greet Christmas Single Release Signing.

exclusive Meet & Greet Christmas single release signing. This will be Asia Monet's first CD signing. Those who attend will receive a one time only limited signed copy of Asia Monet's newly released Christmas single ''Christmas Time''.

39
Born Deals

Powered by Born Fitness Gainz

40
Hardcore Contender - Branch Warren

We need to first qualify this man's inclusion in the 'Hardcore Contenders' series with a big "not yet", for Warren, after six times on the Olympia stage with a 2nd place finish in 2009, is still very much in the midst of his quest for bodybuilding's ultimate prize - the Sandow. Like his fellow short man Gaspari, Warren wasn't blessed with a classical structure, but the 2011 and 2012 Arnold Classic champion can clearly accumulate mass, and he has charged ahead of those with more aesthetic physiques through sheer willpower, accepting no limitiations.

41
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.

42
Grenade .50 Caliber at Bodybuilding.com

Grenade® : A hard hitting, pre-workout devastator designed to make every workout an explosive, energy fueled assault. Powered by Grenade®, the multi award winning sports nutrition specialists, .50 Caliber ™ combines over 20 university tested ingredients and we’re not talking about a little “sprinkling” of “actives”, we’re talking about “Declaring War”! ...up to 3000mg of citrulline, 3000mg of patented Carnosyn® Beta Alanine, 3000mg of Glycerol Monostearate, 1000mg of L-arginine and enough Yohimbine and other energising stimulants to ensure that you ‘Devastate the iron’ at every single workout!*

43
Poliquin Group™ 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

44
Mike O'Hearn on Twitter

E-mail me at mike@mikeohearn.com for info on custom diet/training plans! $50 off until Tuesday! Start 2015 off right! pic.twitter.com/xcqvamw8qo

45
Official Scorecard of the 2014 IFBB Russia Pro Bikini, Moscow

Official Scorecard of the 2014 IFBB Russia Pro Bikini, Moscow

46
Fighter Diet 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

47
shawn ray on Twitter

"Don't give up. Don't lose hope. Don't sell out." - Christopher Reeve pic.twitter.com/zWcOB7bq8h

48
Ashley Kaltwasser - 2014 Russia Pro Bikini

Ashley Kaltwasser - 2014 Russia Pro Bikini

49
Jay Cutler 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

50
Dorian Yates on Twitter

“ @Dorian_Yates : Im not saying High intensity is the only way to gain muscle but I believe it to be the most efficient" #bodybuilding #fitfam

51 Dorian Yates on Twitter