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How to Train Your Core to Prevent Injury

It's easy to say that your core is strong enough, until that day when you feel a telltale "sproing" and are put out of commission. This protocol is the missing element in your big lifts!

Advanced Isolation Workouts for Muscle Definition and Detail

the same exercises day-in and day-out you've done an outstanding job at holding your body back from it's potential for next-level definition and hardness.

Fragile People VS "Successful" People • Zach Even-Esh

Photo Courtesy of Power Athlete HQ Something has been burning on my mind for a while now. Well, it actually happens every year and especially at the beginning of every sports season. We're in a world where there seems to be very little ground. It's very black and white. Or, maybe I am just blind …

Lionel Beyeke's Routine & Interview - IFBB San Marino Pro 2016

In these videos, IFBB Pro bodybuilder Lionel Beyeke talks with Shawn Ray after his win & performs his posing routine at the 2016 IFBB San Marino Pro. Photos of the show winners & top finishers are also included at the bottom of this article.

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The 10 Best Bodybuilding Exercises You Can Do

Triceps extension, skullcrusher, whatever you want to call it, just make sure you do this move. The triceps extension is an old school, classic triceps isolating exercise. It has been around forever and used by some of the best bodybuilders of all time. It works the triceps from the elbow to the lats. Keep your elbows close together and pointed towards the ceiling. Bring the bar down toward your forehead to maximize triceps activation. The temptation is to flare your elbows out because you can do more weight – DON’T!

Transform For Life

Anyone who is competing in their second (or third, or fourth...) transformation challenge in a row is eligible to win a Transformation For Life Award, in addition to the Grand Prize.

Combat Crunch Bars by MusclePharm at - Best Prices on Combat Crunch Bars!

First off let's thank MP for the unholy doses of fiber these things are packed with. Now, let's talk about texture and flavor (since I'm just a dude eating protein bars and don't particularly care about what's in them EXCEPT that the ingredients aren't artificial). I've tried cinnamon twist because everyone's crazy about it according to its flavor rating. I tried peanut butter chocolate whatever because I wanted something chocolate in my face. And literally just now I've tried birthday cake and chocolate coconut. By try I mean I've bought boxes of each and finished the first two. Cinnamon, to me, only deserves its high rating because it really hides the proteiny whey'y flavor of the bar. Peanut butter chocolate whatever rates higher in terms of flavor for me because when it comes to protein stuff just give me plain ol chocolate instead of the more adventurous flavors. Birthday cake is meh. Like why would you make them red velvet? Does the red velvet cake part actually taste good to people? It just tastes like an off-chocolate flavor to me.

The Truth About Bread | T Nation

While Ezekiel Bread is the darling of Paleo people and anti-glutenites in general, it still contains gluten, albeit only that which is contained naturally in its ingredients; no additional gluten has been added. And, additionally vexing to Wheat Belly people – if they knew about it – is that it also contains some of that gliadin that's supposed to cause men to steal and women to sell their bodies for an angry fix of ciabatta bread. None of that should matter to most people, though.

The 10 Best Biceps Training Tips | T Nation

Now do another set and make it last at least 60 seconds, maybe even up to 90 seconds. Yep, you'll have to reduce the weight, and yes, this will hurt in a whole new way. In fact, it's tougher in many ways than doing fewer reps with a heavier weight, which is why many people avoid it. But you'll also be tapping into different muscle fibers and triggering a host of fresh biological responses that tell your body to "put some new muscle here."

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Tip: The Dumbest Exercise in Existence | T Nation

It's the favorite exercise of bad personal trainers and people who don't look like they lift. Here's why you should avoid it.

Dee Jay Tight on Twitter

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Tip: How to Get Results with Chest Machines | T Nation

Sure, free weights are usually better, but if your goal is big pecs then this machine technique can beat the barbell.

5 Grip & Forearm Exercises That Actually Work | T Nation

The hammer curl is essential for the development of the brachioradialis, a muscle in the forearm. Using a neutral grip hand position – palms facing each other – gives you a mechanical advantage so that you can produce force over the biceps and elbow flexor group. That's fine for aesthetics, but it's limited. The prime mover of this exercise doesn't cross the wrist joint, so there's not much transference into grip strength.

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Tip: Master the Muscle-Up | T Nation

It looks cool and it's a tough exercise, but most people can't even do one rep. Don't be most people.

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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

Tip: The Worst Way to Deadlift | T Nation

Instead they're limited the tension that could be placed on the hams and posterior chain. This exaggerated and unnatural stretch creates excessive trauma and micro-ruptures to the hamstring tendon-insertion, which is highly vulnerable to injury. I've seen a strong association between straight-leg deadlifts and hamstrings tears among the athletes and bodybuilders I've worked with.

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#RockTheTroops is the one of greatest things I've seen on TV in a long time. Thank you @TheRock for putting on such an awesome show.

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Can't wait for #RockTheTroops tonight, our future President @TheRock has done something amazing for our men and women of the Armed Forces

Tip: Ditch the Leg Press | T Nation

As an example, stand up and squat to mimic that exact position and you'll see how unfavorable it is for the low back. Though there's a minor save in the fact that the lifter has the load on his feet rather than his back, it's not enough to offset the fact that the lumbar spine likely goes into some deep flexion under heavier loads, especially if proper care isn't taken to watch form and technique.

The top fantasy football risers and fallers for week 15

Bilal Powell's counterpart this past Sunday was Carlos Hyde, San Francisco's top running back. While the 26-year-old had gone six weeks without a rushing touchdown, his performance on Sunday was an encouraging sign for the final two weeks of the playoffs. Hyde averaged an absurd 11.4 yards per carry, picking up 193 rushing yards on 17 carries, while recording a receiving touchdown as well. Considering his struggles throughout this season, Hyde's performance could've been the most rewarding of any player this year.A look at San Francisco's schedule the rest of the way shows two upcoming matchups that could command more playing time for the three-year veteran. A matchup with the Falcons in Week 15 at the Georgia Dome could be worthy of a pivotal playoff start. In Week 16, Hyde will take on the lowly Los Angeles Rams at the Coliseum. Should he follow up last week's performance with another positive one this week, he could be in prime position to help fantasy football managers win their league championships.

Optimum Nutrition Opti-Bar at - Best Prices on Opti-Bar!

True Strength is a journey. It never rests, it never quits. It's about overcoming obstacles, accomplishing goals, and recognizing achievements. And then it resets to achieve again. As your trusted sports nutrition partner in goal achievement, ON demonstrates that same passion while crafting our products. From the raw materials we source to our state-of-the-art manufacturing processes, no compromises are made. You set the bar higher after every workout, we set the bar higher to redefine the industry standards and ensure you realize optimum results.

Weekly Twitter Giveaway Terms And Conditions

Eligibility:  The Twitter contest (the “Contest”) is open to Twitter members who are eighteen (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.

5 Moves for Bigger, Stronger Calves

Machine training is great for calf work because it allows you to isolate the muscle and train it as hard and heavy as you want, but what about adding a little athleticism to the mix? If you’re bored with banging out set after set of machine raises, there are myriad other ways to give your calves their due, most of which offer exponentially more benefit than standard gym exercises in terms of improving your overall athletic ability and mobility while adding all the mass and definition you want. Read on to see the moves.

6 Exercises That Need Excellent Form

Form Points: Plant your feet firmly on the ground about shoulder-width apart, or slightly wider, depending on the “style” of deadlift you are performing.  Grab the bar with either a double overhand grip, or a combination over/under grip. Note: If you prefer an under/over grip, it may be best to switch hands set-to-set or workout-to-workout to avoid over-pulling on just one bicep repeatedly. I also recommend the use of wrist wraps to take some of the strain off of the forearm extensors and flexors. Bend the knees to almost 90 degrees and bend at the hips so the chest is over the bar and the torso is parallel to the ground. Begin your pull by driving through the feet, then contract the quads, glutes, hips and lower back to smoothly, but forcefully, get the bar from the ground to near the top of the lift. To straighten the torso completely, you will thrust the hips forward, tighten the glutes, lift the traps and then retract the shoulder blades. From this tightly-locked standing position, carefully reverse the process as you lower the bar back to the floor. Begin the next rep from a c

8 Worst Things You Can Do to Build a Bigger Back

I recommend three basic angles of pull at every back workout in order to help engage all motor unit pools in the various back muscles: a vertical movement such as pull-downs or pull-ups, a horizontal movement such as seated cable or machine rows, and a bent-over movement such as BB or DB rows. Additionally, I urge you to use varied grips, such as wide, underhand and neutral/close to force the back musculature to engage somewhat differently. Those who train in one-dimension (as far as angles/grips) will fail to build the best back they are capable of.

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27 Biolayne | The official website of Dr. Layne Norton

There has been a lot of discussion over whether or not training volume is important for hypertrophy and strength as well as the potential for injury. I address these issues as well as my own experience.

The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

Tip: Ditch Your Arm Day | T Nation

Ditch arm day and instead hit the biceps directly with one exercise for 2-4 sets three or four days a week. It doesn't matter how hard you train legs or how intense your back workout is, you can find 5 to 10 minutes to bang out a few sets of curls before heading out the door.

4 Stretches To Combat Shin Splints

If you've ever suffered from shin splints, you know how they can leave you hobbling like a peg-legged pirate. Help prevent unnecessary pain and reclaim your smooth stride with these moves!

The Complete Arnold

Today, the Austrian Oak writes a column, “Arnold’s Page,” in FLEX every month. Some months, questions are answered; other months, he discusses a training topic that should be of interest to a majority of our readers. Either way, it’s the same great information dispensed by the most famous bodybuilder the world has ever known.

Sagittarius Horoscope for Friday, December 9, 2016

Friday, December 9, 2016 - On one hand, you're ready to play the day away, but on the other hand, you know it's in your best interest to keep your shoulder to the wheel. One minute you're enjoying the lighter side of life; the next it feels like you're sabotaging your own success. Luckily, your stress is only temporary because the buoyant Sun-Jupiter sextile reminds you of how far you can fly when you take the time to fully prepare for your journey. Accepting that your present actions determine your future happiness is a sign of wisdom and maturity.

Tip: The Plank is for Newbs | T Nation

This popular exercise doesn't actually do much, unless you're a rank beginner. Here's why, plus a better exercise.

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Chocolate Before Training?

They reported in a 2011 issue of the European Journal of Nutrition that when the subjects consumed the dark chocolate before the workout they were able to maintain their blood glucose levels,  had higher insulin levels and experienced less oxidative stress. The ability to better maintain blood glucose levels means that you’ll have more energy to keep up your training intensity. The higher insulin levels can help to better drive muscle growth. However, higher insulin levels during a workout can limit fat burning. So if your major goal is fat loss, add the chocolate to your postworkout shake instead. The lower oxidative stress means enhanced muscle recovery after the workout, which can lead to greater growth.

Ashley Horner's Extraordinary Full-Body Workout

If you'd like to use this workout as a base for your own program, do it three times per week for the next four weeks. Or, if you just need a muscle-building boost, throw this routine into your current plan once per week. Then, when you've finished your existing fitness plan and feel ready for a new challenge, be sure to check out Becoming Extraordinary or my free Charlie Mike 6-Week Workout Plan right here on!

10 Superfoods That Will Make You Fat

Bean and lentil-based pastas bump up the nutritional profile of your spaghetti tenfold, but unfortunately the calories don't magically disappear. Lentil-based pastas are rich in nutrients like folate—which may encourage greater weight loss—and thiamine, which works to convert carbohydrates into usable energy. These types of pastas also boast high amounts of fiber and protein per serving, which means they'll fill you up and keep you feeling fuller longer. However, just because they're plant-based and nutrient-dense, does not mean you can suddenly eat them with reckless abandon. Measure out your bean-based pastas just as you would regular varieties and mix in lots of fresh veggies to balance the meal out and keep your belly from bulging.


The holidays are almost here, and sweets are everywhere. If you’re like me and want to maintain a lean physique through the holiday season, you may find it hard sometimes because everyone around you is munching on something yummy that doesn’t fit the diet. If you’re in need of something tasty with a real crunch that won’t have sugar calories, try these sweet treats. They’re easy and quick to make.

The 10 best supplements for weight loss

This fiber, commonly called “shark cartilage,” comes from the exoskeletons of insects and crustaceans. Research is mixed, but a large study analysis in the Journal of Obesity found that when people took chitosan twice a day with food, they had significantly lower BMIs and body fat as well as less bloating and flatulence than people who took a placebo. It doesn’t have magical fat burning abilities, but, because it’s a type of dietary fiber, it may help keep you full longer, which in turn leads to you eating less, Cohen explains. NOTE: Take this supp at a different time than you do the others (so if you take the others in the AM, take this one in the afternoon or vice versa.) "Chitosan may bind the other nutrients and lower absorption rate," explains Jalali.

The 30-Minute Dumbbell Workout Program to Build Muscle

You don't need fancy equipment to build muscle strength—sculpt a better body right now with just a pair of these everyday weights.

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The original and authentic JYM is now 10% off plus FREE shipping for a limted time! #JYMArmy Shop Now:

Tip: Start Every Workout With a Strength Move | T Nation

Base each workout on one basic strength lift, not on a muscle group. And depending on how your performance is on that lift, use assistance work to correct your weaknesses. You don't need to spend a lot of time working on your natural strengths because these will be hit sufficiently with the main movement. It's the weak links that need extra work.

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Your guide to dating over the holidays

If you’ve just started dating, or you’re still in the beginnings of the relationship—let’s say you’ve been together less than six months—any gifts should be cheaper but still personal. “Keep it simple,” Sullivan says. “Too much too soon, and you’ll scare her off.” Jewelry, for example, is tricky and very personal—and can come across as ultra-serious—so Sullivan suggests staying away from it for the first year or so, at least. For a casual or new relationship, your best bet is to give her something low-key with personal meaning, such as a book from an author she loves or a box of chocolates from a country she wants to visit. If you’re past the casual dating stage but you’re not engaged or married, Sullivan suggests splurging on something the two of you can do together, such as a concert, a fun day trip, or a couple’s cooking class.

How to Train Like a Dragon

Born into bodybuilding out of adversity, then later sharpened by it, IFBB Hall of Famer Rich Gaspari has always been driven by the desire to overcome setbacks—to weather a storm, then to rumble back with a little thunder of his own. Now 53 years old, this competitor-turned-entrepreneur continues to hone his aptitude for perseverance, one arduous set at a time, boasting a set of arms—and a business portfolio—that would make most present-day pros envious.

8 Best Cable Exercises for a Big Back

Get into a split stance with your front foot turned in slightly. Hold the cable handle on the same side of the leg that’s behind. Start the movement by pulling your shoulder blade toward your midline and row without twisting your torso. Pause at the top of the row, then rotate your hips and upper-body toward the cable while keeping your shoulder packed.

How to maintain single-digit body fat

That said, if you’re starting at around 15 percent right now, you can work to get yourself down into the hallowed single digits in about two months, at least temporarily. Aulet does it before his shows and photo shoots, but he warns: It ain’t pretty. “Expect mood swings!” he jokes (kind of). He also points out, that as with anything, there are pros and cons. “You will have a fantastic-looking physique, but your face may look a little gaunt—expect dark undereye circles,” he says. “You may also feel weakness, possibly sudden, or lightheadedness because you’re not taking in enough carbs.” In which case, eat some, please! And you should also talk to your doc about your plans beforehand.

The Top 10 Movies Every Bodybuilder Should See

If wieght training is your thing, you know the importance of staying out of the gym and taking a well-deserved rest day. That said, it doesn't have to be boring! Training might be off the schedule, but if watching movies is your thing, you can combine both worlds.

M&F Iron Maiden: Paige Hathaway

The social media siren puts in work in the gym and in front of the camera.

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51 The 4 Biggest Holiday Fitness Destroyers
52 5 Rules for Building Bigger Triceps
53 on Twitter
54 5 Moves for a Concrete Core
55 Carb "Back-Loading" for Super Size Gains
56 7 Gym Hacks That Will Get You Bigger Biceps
57 My Competition Training Schedule for 2017
58 Scott Mathison's 240-Rep Bodyweight Challenge
59 Big Ramy Trains Arms
60 Top exercises women love to see guys do in the gym
61 10 Best Foods to Help Skinny Guys Gain Muscle
62 How To Build Muscle: Strength Lessons From Milo Of Croton
63 The 8 Best Ways to Improve Your Squat
64 on Twitter
65 6 Ways To Reduce Body Fat While Increasing Muscle
66 7 Foolproof Ways To Stay Fit During The Holidays
67 6 Biggest Blunders To Avoid While Trying To Add Mass Offseason
68 Training Style: Push-Pull
69 10 Mistakes Women Make With Diets | T Nation
70 Tip: The Toughest Exercise You'll Ever Do | T Nation
71 Tip: The Leg Exercise No One Does Right | T Nation
72 john the don on Twitter
73 4 Things to Do AFTER Lifting to Boost Gains | T Nation
74 5 Simple (NOT Easy) & Effective STRENGTH Tips • Zach Even-Esh
75 Muscle & Fitness on Twitter
76 Men's Fitness on Twitter
77 Protein Peanut Butter Cups
78 Raspberry Oatmeal Protein Bites
79 Should I Lift or Should I Sprint — The Case for Speed
80 Instagram photo by @therock • Dec 14, 2016 at 2:19pm UTC
81 Kai Greene on Twitter
82 Vickie Guerrero on Twitter
83 Viacom on Twitter
84 Erica Marshall on Twitter
85 mark rector #NFB on Twitter
86 Flex Lewis on Twitter
87 Kai Greene on Twitter
88 Laird Hamilton on Twitter
89 Johnnieroxx on Twitter
90 Fallon Tonight on Twitter