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Beginning Bodyweight Strength Training For Women

Bodyweight training just might be the answer you've been looking for! It's a great way for anyone to build strength, and you can start where you're at right now. This is where it all begins!

The DeathLift Resurrection: How I Broke a Two-Year Slump

I built an 800-pound deadlift through consistent hard work, but then I hit a wall. It took me two years to discover the changes I needed to break my slump and continue working toward 900 pounds.

4 Easy Ways to Improve Classic Lifts

Building a better squat, deadlift, push-up, and row is as simple as changing the type of weight you use. Develop superior form with these four variations!

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Sagittarius Horoscope for Thursday, November 5, 2015

Thursday, November 5, 2015 - Your naturally cheerful disposition normally opens doors for you, but your exuberance could work against you today. It's unrealistic to expect others to take you seriously when you're busy breaking out the party favors and cracking jokes. It's wonderful to play the master of ceremonies whenever possible, but now you can't leave the practical matters behind until they are fully addressed. Surprise everyone with your willingness to work hard, and then dazzle them with your brilliance.

Arnold Schwarzenegger: Spot-On Training

In my many years of training with and observing countless bodybuilders, it became clear that even the best athletes have weaknesses in their physiques. Some had small arms, others were lacking in the lower body, and I used to have rather underdeveloped calves. But the great thing about bodybuilding is that you have the power to focus on a weakness and make it a strength. Here are a few common physique weaknesses, along with effective ways to fix them.

Build Muscle Mass While Preventing Joint Damage

Bodybuilding is all about mass: building more muscle mass means lifting more mass in the gym. No bones about it, you must train heavy to get huge. Just take a look at the poundage hoisted by some of the sport’s biggest pros, such as Ronnie Coleman, Markus Rühl and Dorian Yates. These guys train hard and heavy and it shows. The irony of training with a lot of mass to put on muscle mass is that it has the opposite effect on joints. Lifting heavy weights actually reduces the mass of cartilage.

The Big 25

Add the farmer’s walk to your cardio regimen. Hold moderate to heavy dumbbells at your sides with your abs pulled and take long strides, walking until you can no longer grip the dumbbells. Rest 90 seconds each time you fail and then go again, striding for 10-20 minutes total. This gives you the calorie burning of cardio while increasing your grip and core strength.

Big Louie

Today, at age 62, this 1973 IFBB Mr. America and two-time IFBB Universe winner (1973–1974), is a quiet, thoughtful, introspective man. Thanks to his enormous physique and run as CBS’ The Hulk from 1977–1981, Lou Ferrigno is one of two bodybuilders who are truly household names (Arnold Schwarzenegger being the obvious other). He still works out and his acting career continues with work on The Celebrity Apprentice and The King of Queens, as well as voice-over work in Adventure Time and 2012’s blockbuster movie The Avengers. A family man, Lou and his wife of 34 years, Carla, have three grown children and live in California, where they held this November’s NPC and IFBB Ferrigno Legacy Contest.

Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

5 Rules for Building Bigger Triceps

The man who wants  bigger triceps  cannot live on pressdowns alone. Too often, we see guys in the gym—and maybe you're one of them—working his triceps to death at the cable pressdown station. Ten sets, 15 sets... whatever it takes to get them sore. But what the pressdown-happy masses don't seem to realize is that this exercise emphasizes the lateral (outer) head of the triceps. So if that's all you do, the other two heads of your tri's are going to be underdeveloped and you'll never get the kind of growth you're hoping for.

Pre-Workout Nutrition

What you need to know for a great workout.

MuscleTech Phase8 at

The main protein component in PHASE8 has the unique ability to release amino acids in your bloodstream for 8 hours after taking it.1 Because of these sustained-release properties, it’s a highly anabolic and anti-catabolic protein that helps create a muscle-building environment for longer periods of time.*

The Power Principles Workout Routine

The following is a sample week of power training combined with strength and hypertrophy training, broken down into a 3—day split—a push day, a pull day and a lower body day. Each workout can be performed either once or twice a week (we'd recommend once a week, so as to avoid overtraining). As you'll notice, power training is performed before all strength and hypertrophy training in each workout, when energy levels at their highest. Perform this style of training for no more than 3-5 weeks at a time, then go back to your regular bodybuilding-style training. For continual gains in muscle power, perform this type of routine 3-5 times a year.

11 Weekly Twitter Giveaway Terms And Conditions

ELIGIBILITY: The 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, 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.

How to Keep Your Strength as you Melt Body Fat

The solution is to add the following protocol to the beginning of your workouts. Opening your sessions with a few sets of moderately heavy lifting on the squat, bench press, and bentover row will preserve your strength and muscle mass, so you finish our program just as jacked as you started it (or more so), and, of course, more defined.

The Rope Pull-Up

How’s this for a flashback: You’re in gym class and your PE teacher asks you to climb a huge rope as fast and as high as possible. It’s just you, a rope that’s thicker than your ankle and the gymnasium floor. No net, no harness, no joke. But since you value your dignity more than your neck, you give it your best shot.

10 Strength Training Moves for a Bulletproof Body

Many of us lift weights for the aesthetic perks. And there's nothing wrong with wanting six-pack abs and monster quads  purely for the sake of having them to show off. But, there are a heck of a lot more great reasons to put your time and efforts in to building strength and muscle all over. “A strong muscle is a resilient muscle,” says strength coach Dan Trink, C.S.C.S., owner of Trink Fitness . The same goes for strong bones, tendons, and ligaments. Translation: strengthening your body—the right way—helps to make you resilient to injuries, whether gym-induced ones or stuff that could befall you outside the gym walls. 

The Unstoppable Force of Change

“From the whole time it happened, the moment I found her, to the hospital, to now, Lindy’s never freaked out, never panicked. She was always good. She’s been kind and pleasant and positive and hopeful as you could ever want someone to be. She has bad days and bad times like anyone, but every day she works really hard, she’s good to whoever’s helping her, she’s nice to all her doctors and therapists and nurses. She does what they say and tries to do anything she can. She tries to help other people who have her injury. She tries to make the absolute best of it which for me and everybody else around her makes it doable.”

Resisted Pull-Up for Added Muscle

Unlike with a weighted belt, the resistance on the pull-up will decrease as you lower your body at the end of each rep. This allows you to store more elastic energy in your lats and improves “reversal strength”—the ability to pop out of the bottom position quickly.

6 Tips to Get Bigger Calves

The good news: Even if you don't share the huge-calf-muscle gene with Manny Pacquiao, you can still build formidable muscles in your lower legs. Sometimes, the hardest and smartest workers actually come out ahead of the genetically gifted. If you're only throwing in a couple of lazy sets at the end of your workouts—or, worse yet, ignoring them completely—it's time to start treating the area below knees with some more respect.

The Cardio Fat Loss Plan

On one end of the spectrum you have the “cardio haters.” You know them as the people that believe cardio is a complete waste of time and will kill your muscles and your body. (I even saw one article go as far to say it will actually kill you. That’s a bit much.) Then there are the “cardio lovers,” they’re typically distance runner, and mileage junkies that pound the pavement—or the treadmill—and feel that running is the best form of exercise. (Expect rampant “Born to Run” references.)

HIIT The Gym

Here’s hoping you’ve had your fill of beach parties, barbecues, bike rides, softball games and sunset walks these past few months. Because, well, summer’s almost over. In just a few weeks, schools will be open and the pools will be closed. We can’t blame you if you got a little sloppy and missed a couple — OK, more than a couple — of your regular workouts along the way. But now it’s time to get serious again, and reintroduce your body to the type of challenging, high-impact training that netted you results in the past.

Can Jealousy Give Your Sex Life a Boost?

You want to remain the man on top, literally, and no one can blame you for that. In fact, this may be a good thing. Your lady enjoys more romantic attention, and you enjoy more sex, but there is a caveat. Though you’re in between the sheets more, you’re also fighting the sneaking suspicion that she’s being unfaithful.

The Runner's Survival Guide

You miscalculate your distance from a curb, land on an unstable rock, or trip over your own feet (hey, it happens). Suddenly, your ankle bends unnaturally underneath you and you’re in a world of pain. First things first: Whatever you do, do not try to “run it off.” “This old idea is fraught with peril—you could make tendon or ligament damage worse,” says Marc Leavey, MD, primary care physician at Lutherville Personal Physicians, part of Mercy Medical Center in Baltimore, MD. Walk carefully, and if it’s quite tender, use what you have—your running belt, your shirt—to apply compression and provide support. Once you’re home, Leavey says to use good ole RICE: Rest, Ice, Compression, Elevation. But skip ibuprofen or other NSAIDs for the first day or two. “I recommend taking Tylenol for pain first because anti-inflammatories will suppress the body’s healing process, which includes inflammation,” he says. And if the swelling is pronounced or there’s a lot of bruising, seek medical attention to be sure you didn’t break or tear something.

This Sex Position Could Break Your Penis

The next time you're getting freaky in the sheets, you might want to skip this move.

7 Herbs All Men Should Use

Whether you struggle with depression, low energy, hair loss or any other issue men often face, these herbs may provide an added boost to your overall healthy lifestyle.

The No-Caffeine Pre-Workout Boost

What does it all mean? Well, get ready for a trip to the farmer’s market. Consuming 500 g (a little over a pound—yes a pound) of beets, radishes, or any leafy green vegetable, including lettuce, rocket, spinach, crown daisy, and swiss chard will provide enough nitrates for you to enjoy the benefits during your next workout. Yeah, it’s a lot of greens, but not that far from what you’ll find in many greens juices.

Strength and Fortitude

And if you think DC is obscure, you’ll almost certainly never have heard of Fortitude Training, or what had originally been called Titan Training. Henry’s nutritionist, Dr. Stevenson, devised his own system after years of meticulous research on kinesiology and body mechanics. Needing a break from years of DC training, Henry agreed to be his guinea pig. He attributes “The training was ridiculous,” Henry said. “It allowed better recovery and faster gains. I blew up in size. It was the first time I could feel my legs grow and witness dramatic changes.”

The 7 Best New Fitness Trackers of 2015

The latest fitness trackers are so technologically advanced, they practically strap themselves on your wrist and drag you out to the gym (or trail, or pool). But with so many trackers offering so many features, how to choose among them? We’ve sorted them all out for you.


On the flipside, a sedentary lifestyle can also lead to poor sleep, though possibly not as radically as too much exercise. There’s not much evidence on how sedentaryism influences circadian rhythms but it’s abysmally bad for health making it reasonable to suggest that if you can’t sleep you need to get active.

6 Ways to Lose Your Beer Belly

With barbecue season in full swing and tailgating parties coming fast, it'll be all too easy to pop open a beer—or six. And sure, enjoying a brewski or two might be fun in the short term, but all those beers can wreak havoc on a guy's physique over time. If you've accumulated that dreaded beer belly, use these 6 tips to blast that flab and get back on track to a six-pack (of the abdominal variety.)

Start Here • Zach Even-Esh

Become an Underground Strength Insider

5 Unconventional Forearm Exercises

Some people are blessed with great forearms – the kind that grow and pop with no direct work, whatsoever. Then there are the rest of us who have to, you know, train hard and stuff. And for the legions of dutiful forearm trainers out there that may want to move beyond the typical 3-4 sets of wrist curls at the end of arm day, there is hope. The versatility of your forearm musculature allows you train them through several angles and with multiplanar movement that will dig into undertrained fibers and provide you the boulder swole you’re looking for.

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Generation Iron Podcast With Kai Greene: Listen to the Premiere Now! | Generation Iron

It’s finally here! The first ever episode of our brand new bodybuilding podcast, the Generation Iron Podcast With Kai Greene, has launched and is now available right here on the Generation Iron Fitness Network. And Kai and Krystal jump right into it with this premiere by revealing their deep rooted and dramatic pasts that made them the strong competitors that they are today. Kai Greene goes into detail about his youth being a ward of the state and how that shaped the kind of man he has become while Krystal talks about the twists and turns that she has gone throughout her youth – including her battle with cancer – that led to her fitness and bikini competition lifestyle. What does it take to make a person strong enough to take control of their own life? Listen to this podcast right here – Kai and Krystal might help you find out.

Top 5 Moves for Shredded Lower Abs

If the answer is no then you need to tighten up your diet and add these five lower ab moves into your current routine. That’s because the lower abs are the toughest area to dial in. Guys either overlook it or just have a genetic tendency to carry more goo in that area. These exercises will help you chisel your abs , giving you the well-defined waistline that you want when it comes time to strip down.

True GRIT Pre at

Each serving of True Grit™ Pre contains a full, researched dose of the new novel pump igniter Nitrosigine®. Nitrosigine® is a new patented complex of inositol-stabilized arginine silicate that’s clinically shown to increase nitric oxide levels (measured as salivary nitrates). What’s even more impressive, in a human clinical trial, subjects had a significant increase in mean plasma arginine levels in just one hour after their first dose. With Nitrosigine®, True Grit™ Pre delivers the increased blood flow and insane muscle pumps you want to help maximize every rep of every set of every workout.

Build A Back Like Arnold's

Instead of locking himself into a cut-and-dry scheme of 4-5 sets of 8-10 reps, Arnold would instead pick a number – say 50 or 60 – and complete as many sets to failure as it took to reach that number. Usually, this meant starting off with a set of 10-12 quality reps, with the numbers quickly falling off after that. By his last set, it wasn’t uncommon to be trembling through 4-5 reps. But that didn’t matter. What did matter was that he put in the work it took to get his lats growing.

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

5 Ways To Improve Workout Density

Perform more work in less time with these novel approaches to building a better physique.

Go Extra Heavy with Kroc Rows

Sadly, most guys consider dumbbell rows a throwaway exercise. You’ll rarely see dumbbell rows in excess of 90–100 pounds in a commercial gym. This isn’t a physiological limiting factor—it’s a psychological one. Dumbbells heavier than 100 pounds simply sit outside most guys’ comfort zones. When I trained in a gym where the dumbbells went up to only 150, I took rows out of my routine because they were too easy—then immediately noticed that my bench was suffering. I reversed course, adding rows back in by custom-building handles of my own that would allow me to go as heavy as I wanted. “Kroc Rows” became my calling card. Every time I went to the gym to row, I had one goal: to use a heavier weight than I had the previous workout, for as many reps as I possibly could. My personal record is a set of 13 on each arm with 310 pounds.

Muscle & Fitness on Twitter

UK M&F readers! Want to train with a WWE superstar? Sessions include Brighton and Glasgow.

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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

4 Telltale Traits of Mediocrity - Power Athlete™

I might comment on the bane of pursuit of something more than mediocrity, that no one in the PowerAthlete Nation is going to care about: those 68% that are mediocre and for certain those on the other end of the spectrum are not going to like you. And, I am not sure you can teach this stuff. Ambition is like a jealous mistress… she’s always calling you, no matter what the time; the situation; not caring about what you are doing or what you want. She calls. I could, personally, never understand the folks that become content. Content with position, power, physique, etc. I get a lot of flack for this at the college where person after person will ask me things like: “Why do you publish so much?” or “Why do you work out so hard?” I had a good friend that used to ask me “why [I] trained so hard since I had a wife” well I can attest you might not always have a wife (two down: single white male in search of next ex-wife)

wayne produzek on Twitter

@Dorian_Yates Hi Dorian, just wondering what was your postworkout nutrition like when you first started? Loved the London real interview.

Pablo on Twitter

@Dorian_Yates what do you feel is the best ways to burn lower belly/back fat

The Drink That Makes You the Most "Manly"

Odds are, you're falling into food marketing traps—but is it doing your health a disservice?

T NATION on Twitter

Stop doing diets made for non-lifters who don't care about muscle. A better way:  Free ebook.

Ronnie Coleman on Twitter

Now that im health and back in the gym I cant wait to start doing legs again!! Whats everyone training tonight?

Keep Pushing: The Rock Reaches Out to Sick Fan

An unforgettable call. Yesterday (Nov 3rd) a buddy of mine @shawnperine sent me a story to read about an amazing man named #MattKlutka. Matt has terminal cancer and told he only has a few weeks left. He told me Matt was a big fan of mine and a phone call would mean the world to him. I emailed my bud back with simply, "Are you kidding me? I'll call him in 15 minutes!" As it turned out it was a call I'll never forget for the rest of my life. Matt couldn't have been more upbeat and positive. We talked about our favorite movies, our passion for hard core workouts (he still trains hard and pushes himself DAILY), told a dirty joke or two and talked about our pride of being fathers (he has an 11yr old son Cebran and says "I couldn't ask for a better kid!"). As we wrapped up the call I told him how proud I was of him and how much just hearing his voice has inspired me. He thanked me from the bottom of his heart and said with vigor and determination, "I just gotta keep pushing". I hung up the phone a grateful man and knew how blessed I was to hear his voice. Thank you Matt for the inspiration and reminding all of us that time is indeed our greatest currency.

Men's Health Live on Twitter

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The Best Dogs to Run With

“A larger dog that’s more in proportion with your size may be able to keep up better,” she explains. “Except for some high-energy types, like rat terriers, smaller dogs aren’t usually good jogging partners.” As for breed, “I don’t recommend brachyce-phalics—smush-faced dogs, like bull-dogs and pugs—which can be athletic but aren’t built for heavy exercise,” she says. A few she does suggest: retrievers, cattle dogs, and hunting breeds, like pointers. 

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