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1
5 Easy Ways to Start Building Bigger Biceps

Want bigger, better biceps ? Then just do barbell curls until you puke. Ha. If only it were that easy. According to some self-professed experts, sometimes it is! But here at M&F , we take a more calculated, scientific approach to training, which helps you reach your full potential with your physique goals. Right near the top of the list of bodyparts that guys want to bring up are the biceps. But curling aimlessly is just as limiting as it sounds.

2
Arnold Schwarzenegger: Do You Train Too Hard?

Overtraining happens; here's how to avoid it.

3
6 Testosterone Boosting Foods

Get back to building muscle and burning fat with these t-boosting power foods.

4
Sagittarius Horoscope for Sunday, December 13, 2015

Monday, December 14, 2015 - You are highly motivated to make something positive happen today. However, your ability to think big is at once your strength and your weakness now, because you may be tempted to put your efforts toward a project that is better left undone. Unfortunately, your key planet Jupiter is so out of control that you could do something foolish. Thankfully, applying a healthy dose of common sense should be enough to do the trick. You can accomplish amazing feats if you keep both feet on the ground.

5
6X Mr Olympia Dorian Yates' Squat Alternatives

Either of these exercises will serve you well as a squat-replacement exercise. I’ve found that each relieves much of the hip stress I feel when performing squats, so I’m able to hit my thighs in a way squats simply won’t allow. As with extensions, it’s important to consider your form. I’ve seen many guys bounce their upper thighs off their rib cages at the bottom of leg presses. This is an excellent way to crack a rib or damage a knee. Slow and steady wins the race with both of these exercises. Also, don’t forget to consciously contract all your thigh muscles through each and every repetition.

6
Phil Heath's Olympia-Winning Chest Routine

Five-time Mr. Olympia Phil Heath wasn’t known for his chest early on in his professional career. The knock on Heath was that his arms and delts overpowered his pecs. People forget, however, that “the Gift” turned pro a little more than a year after he began competing—and that was only three years after he began lifting for the stage. “My first few years as a pro,” he says, “I was creating more roundness, creating more of what people saw of me at the 2006 Colorado and New York Pro shows.” (He won both.) This future Mr. Olympia filled out his physique as he rose to dominance in the pro ranks. “I think [in 2006] I showed people I had a good physique, that I was more on the aesthetic side,” notes Heath. “Now I’m a hybrid who can beat up on larger, structurally bigger guys.”

7
The 30 Best Shoulder Exercises of All Time

An extremely mobile ball-and-socket joint, the shoulder can move in any direction. Although the joint moves freely, it's not a very stable area of the body and several muscles, including the deltoids and rotator cuff muscles, provide extra support. Strengthening these upper body muscles and the bones underneath them not only prevents injury, but also leads to a more aesthetic look.

8
60 Day Revolution: The Workout Plan

There are a wide variety of sets and reps used for each phase of the 60 Day Revolution. On Upper Body Day, there are different set and rep schemes for each triset. Refer to the chart below during each week of the program. All sets and reps are expressed as sets x reps. For instance, on Week 1 (Intro) on Triset # 1, you’ll do 3 x 10, or 3 sets of 10 reps. In Week 8 (Shock) on the same triset, you’ll do 7-10 sets of one rep. Use the heaviest weights you can manage with good form during all weeks, except for Week 7; this is a DELOAD and meant as a break before you hit Week 8, the SHOCK phase where you’ll use the heaviest possible weights that you can lift.

9
10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

10
Eight Facts About Carbohydrates

When you eat carbs, your body responds by releasing the hormone insulin. Insulin helps energize your training by pushing glucose, the basic energy unit found in carbs, into your muscle. Insulin also helps push protein into muscles, leading to growth. The downside of eating too many fast-digesting carbs and triggering insulin release is that it facilitates the conversion of any excess carbs to fat. The solution is to choose natural (slow-digesting) carbs and to consume them in amounts and at times that support your bodybuilding goals. Gram for gram, they release less insulin than fast-digesting carbs, helping you control your bodyfat levels.

11
4 Elbow-Friendly Moves for Bigger Triceps

Stop thinking skull crushers and start thinking close grip bench press. I can’t tell you how many times I see people killing skull crushers, only to stand up between sets and rub their elbows. Or they can’t do any pressing exercises because the exercises they picked for your triceps the day before, left their elbows feeling like they had been smashed with a hammer.

12
Six Deadly Diet Sins

Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day'’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 grams per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

13
6 Remedies for Lagging Upper Pecs

Gunter Schlierkamp, a professional bodybuilder, is a big proponent of balanced pec training. While he will also admit that flat benching is crucial for overall chest development, he says that the only way to bring this area up is to attack it with the same ferocity as your other bodyparts. Here are his top six tips for blowing up that upper shelf of your torso.

14
Classic moment in TV history—Jimmy Stewart makes Johnny Carson cry

Jimmy Stewart reads his famous poem about his dog Beau on “The Tonight Show Starring Johnny Carson” and it’s a tear-jerker. If you’ve ever lost an animal, his poem will hit home.

15
Hitting All The Angles For Bigger Pecs

But there is one typical mistake that lifters sometimes make that perfectly illustrates the importance of arm angle, relative to your torso. Some trainees may end up turning a flat bench press into what is essentially a decline movement without even realizing it. That’s because they have strayed from the desired lift due to a pronounced arch in the back. This exaggeration in the back changes the angle of movement of the arm in relationship to the torso enough that the body’s motion during the lift is effectively changed from a flat bench into a slight decline.

16
The Battle Ropes Workout

“Battle ropes offer full body strength training as well as cardio,” says Danielle Hopkins, a master trainer at Printing House Equinox in New York City and the creator of the gym’s popular Ropes & Rowers program. “They’re especially great for targeting your core and upper body, since those are your primary movers in battle rope training.”

17
The 10 Most Awkward Exercises that are Actually Good for You

Mark Langowski, founder of Body By Mark Wellness and NYC-based celebrity trainer, compiled 10 exercises awkward enough to make some men avoid them, and created an entire total-body workout routine. Each exercise has a strategically matched superset exercise to maximize your results. Whether you want to incorporate a few of these moves into your weekly workouts, or perform them back-to-back is up to you. Regardless, you’ll improve muscle imbalances and weaknesses, grow stronger, and become more flexible. Your ego may be bruised at first, but you’ll quickly find your embarrassment weaning, and your confidence becoming bulletproof.

18
The 10 Golden Rules of Nutrition

Protein provides amino acids, which are the building blocks of muscle protein. Although mainstream nutritional guidelines recommend less than half a gram of protein per pound of bodyweight for the average guy, research shows that athletes — especially those concerned with adding muscle mass and strength — need to roughly double that amount. Beginners should try to get in about 1.5 grams per pound per day for the first six months of training, since this is when your muscles will respond most rapidly. For the 180-pounder, this means 270 grams per day at the outset and a bare minimum of 180 grams daily thereafter.

19
Protein All Day

Which one of your meals should contain the most protein?

20
10 Ways To Burn Fat And Keep It Off For Good

It’s one thing to train and diet hard to get lean. It’s another to keep the weight off long term. Here are 10 tips to help you remove your unsightly winter weight, and prevent it from returning.

21
3 Ways to Overcome Bench Press Sticking Points

That’s where these three helpful training tricks come in. Each of the three makes use of the Smith machine, where your range of motion is locked into a fixed path, allowing you to make some adjustments that focus solely on your sticking point. Try one or more over the coming weeks, and see if it doesn’t nudge you forward.

22
T NATION on Twitter

Everything a weight-lifting woman (and her man) needs to know about breast implants: https://www.t-nation.com/training/breast-implants-for-girls-who-lift … pic.twitter.com/F3RJNhMthB

23
H.U.G.E. Gym Class: Cardio

We have to talk about it. As much as you’d rather discuss bench pressing, biceps or just about anything else, most bodybuilders spend more time on a treadmill or StepMill than a leg press or preacher bench. And when dieting down, most iron men and women invest more hours burning calories than pumping muscles. Still, the majority of trainers haven’t learned how to maximize their stationary strides. This month, we shed the fat and explain how to get your cardio back on track. Class is in session.

24
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

25
Diet Plans: Considerations for Muscle Gain, Fat Loss, and Stubborn Body Types

Just as important (and often overlooked) is that your current state of body composition (your ratio of muscle-to-fat) will significantly influence how your body responds to what you eat. It’s not fair, but very lean people can “get away” with eating more carbs and treats, whereas those with more weight to lose don’t have as much room to slip up in the amounts that they eat.

26
Arnold Schwarzenegger: Back in the Day

Building a big, thick back requires you to do heavy-duty power exercises.

27
T NATION on Twitter

Do this 5-minute pull-up workout twice per week and make shocking progress: https://www.t-nation.com/training/tip-do-this-5-minute-pull-up-workout-twice-a-week … pic.twitter.com/XAZzAjGoFM

28
9 Foods That Will Kill Your Sex Drive

Has your sex drive gone M.I.A? What turns us off may very well start with what we’re eating — causing you to suffer from a low sex drive. As we age, the foods that we eat can have an impact on testosterone levels , which ultimately helps determine what’s going on below the belt. To ensure that your next romantic rendezvous won’t go soft, consider cleaning up your diet by tossing these foods to the wayside.

29
The Barbell Good Morning

The barbell good morning is a serious posterior chain movement that is too often neglected by the strength athlete. But if your goals involve getting stronger or attaining a more aesthetically pleasing backside, then the good morning is a lift you need to be doing. Unless, of course, you’re happy with your Miley Cyrus pancake butt. Then by all means, stop reading.

30
Jen Selter Shares Favorite Glute Exercise

This is one of my favorite exercises! Great at keeping tension on the quads and glutes throughout the whole movement. Remember it's not how bad you want something.. It's how hard are you willing to work for it

31
T NATION on Twitter

You're probably making one of these 5 deadlift mistakes: https://www.t-nation.com/training/5-most-common-deadlift-mistakes … #deadlift pic.twitter.com/1GXqcUsHEW

32
The Truth About Nutrient Timing

Your study was a pretty big deal, but probably needs more attention in the mainstream. To catch people up to speed, can you tell me: What was the established “truth” that we thought we knew about protein timing? In other words, why did we think timing was important and what benefit did we believe was accomplished by eating within the “anabolic window.”

33
7 Healthy Snack Alternatives to Junk Food

Struggling to fight the craving for something salty or sweet? Try these seven healthier options that won't throw you off your diet.

34
Ask The Science Chick: Does Apple Cider Vinegar Have Health Benefits?

My recommendation is to save your vinegar for the next time you decide to clean your windows or decorate Easter eggs. If you do feel compelled to try it out, keep in mind that apple cider vinegar is highly acidic, so you should dilute it with water or juice before swallowing. Although the risk is low if you stick to consuming small amounts, straight apple cider vinegar can damage your teeth or the tissue of your mouth and throat.

35
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.

36
Workout Finisher: Descending Ladders for a Bigger Chest

The goal is to complete all the reps under control and with good form but rest as little as possible between sets. The dip should be performed with a slightly forward lean as to place more emphasis on the chest as opposed to the triceps. And you can think of the 7 reps as a benchmark starting point. If the finisher was too easy, try starting at 10 and work your way down to one next time. Or, if it was too difficult, start at 5 reps.

37
20 Common-Sense Training Tips From the Stars

We get it: After a while, all those early mornings at the gym and plates full of Brussels sprouts can start to take a toll. But fear not, fellow fitness fanatic. You're not alone in this fight. For proof, we got advice from ultra-fit people from across the A-list spectrum—athletes, trainers, actors, and every other authority on sweat—to see what powers their goals. And you know what? Most of their advice comes down to a few simple, common-sense tips that you can put into practice, too. Click through the gallery to learn about all the small changes that have paid big dividends in their lives.

38
6 Moves for Bigger Lats

Pullups are not easy—the mechanical advantage is poor even in when you are in good position. Cheating them, while a fair thing to do on the last rep or two of each set, will not improve your long-term strength or size. Since the lats are a large muscle group that needs to be hit from different angles, you need to use a full range of motion across a variety of exercises. Pullups also require the contribution of dozens of smaller, contributing muscles, which is good news—it means that consistent training will lead to rapid strength gains in the short term and more total muscle gains down the road.

39
Ronnie Coleman on Twitter

I chose this lifestyle, it didn't choose me! Like if going to the gym is the best part of your day! #RCSS #TeamRCSS pic.twitter.com/fMO9Q4Sg9b

40
Bodybuilding.com 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

41
Mr. Olympia LLC on Instagram: “@jaycutler #MrOlympia #Sandow”

42
Zach Even - Esh on Instagram: “Let's teach this to the world!! #Wrestling #STRONGLife Lessons, I wish more people would understand this! #UndergroundStrengthGym…”

43
7 Things Every Trainer Would Agree WIth

Whether you're looking to build the body of your dreams or become a better athlete there are plenty of fitness tips, tricks and how-tos available from countless numbers of fitness coaches and trainers. But with so many opinions out there how do you separate the good from the bad and avoid drowning in information-overload? To keep you on track we break down the top 9 fitness and training concepts you could bet your house on that just about any trainer would agree with. And we know...because we asked them.

44
6 Ways to Lose Fat Faster

Reinvent your cardio workouts with these six tricks to lose fat faster.

45
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

46
@therock on Instagram: “Ballin' so hard with noooooo filter. 😂 #OnSet #BALLERS #Season2 #HBO #Miami”

47
VICE 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

48
Bodybuilder Pre Workout Supplement, Muscle Building Pre-Workout

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Bodybuilder Pre Workout Supplement, Muscle Building Pre-Workout. 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 www.mi40nation.com - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - www.mi40nation.com Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: https://www.youtube.com/user/BenPakIFBB And "LIKING" the fanpage here: https://www.facebook.com/IFBBbenpakFA...

49
Bodybuilding.com 30 Days of Fit Challenge

Want to stay strong while everyone else is in a holiday food coma? Want to learn how to use our awesome fitness resources? Ready to get psyched up for 2016 success? For 30 days, you’ll do all of this and more! Every day, we’ll give you a new challenge designed to inspire you, build your knowledge, and push your body. Post your daily progress and you could win cash! At the end, one hard-working challenger who has completed all 30 challenges will win $5,000!

50
The Best Massages to Speed Recovery, Boost Immune Strength, and Relax

Massage can be a powerful tool for everything from recovering after a workout to boosting immunity—if you know what to ask for.

51 Muscle & Fitness on Twitter
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57 4 Holiday Hacks for Clean Eating
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63 5 Weird Ways to Fuel and Refuel After a Workout
64 Build A Wider, Thicker Back
65 Banker Turned Bikini Model: Sierra Merchant
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75 Cardio Cycling: Maximize the Benefits, Minimize the Work
76 10 Things She Wishes You Knew About Sex
77 Andrew Coulson on Instagram: “Doing chest benching tomorrow? . Some TIPS why to do "decline" tell your friends..! . So why to choose a slight decline over a flat…”
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81 Music Mindset: Don't Wait For Tomorrow
82 Why Your Core Values Have Everything to Do with Your Business
83 Belts and Wraps: How Beneficial is Your Workout Gear?
84 Flex Wheeler on Instagram: “If you could have anything, anything at all for Christmas what would it be?”
85 The Perfect Workout
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87 Fighter Diet News
88 Build Bigger Back Muscles, Back Muscle External Rotation Exercise for Growth
89 1 On 1 with Pro Wrestling Superstar Kurt Angle
90 Top 6 Signs You're "Overrunning"
91 Mike Titan O'Hearn on Twitter
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