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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.

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7 Insanely Easy Ways To Improve Your Workouts

While we're all forever on the hunt for the "perfect" workout—one that delivers gains easily and never falters—that particular beast just doesn't exist. Instead, we have to continually tweak and tinker our weight training and cardio regimens in order to outpace the incredibly adaptable human body. As the experts will tell you, it's all about keeping your body guessing and growing.

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4 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

Monster Abs Are Made In The Winter!

So what will change? Your training style. While the abdominals have a greater percentage of slow-twitch muscle fibers than other skeletal muscle groups, the focus here is on the fast ones, those that respond best to heavy training by growing. That means doing fewer reps and blasting your abs with resistance-based exercises that spark significant hypertrophy, building up the ridges and peaks of your midsection—even if you can't see them right now. By thickening them up, when you return to your spring diet to lean out, you'll have a more three-dimensional six-pack to ultimately show off.

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The 7 Best Workouts for Fat Loss | T Nation

Walking, however, won't raise cortisol. In fact, it might lower it because it helps you unwind and relax. While it won't burn a ton of calories, it can still make a significant difference. A fairly rapid walking pace can use up about 350-400 calories in an hour. Over a week that comes up to 2400-2800 calories. A pound of fat is about 3500 calories. While the math isn't quite that straightforward, it could amount to an extra 4-5 pounds of fat loss over a 12-week period.

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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Lose that last layer of fat before mid-January. Free workout and diet ebook: …

Tip: The Nastiest Back Pump of Your Life | T Nation

Add this finisher exercise to your back day and trigger new growth in your lats, rear delts and more. Here's how to do it.

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.

The 3 Best Rowing Exercises | T Nation

Many a great back has been built by a steady diet of chin-ups and rows. There are endless variations of the chin-up, not to mention its cousin the pulldown, but you don't see a lot of gym-proven variations for the row.

ASF25 Trailer 1

First trailer of the New Arnold Classic 25th Anniversary DVD

Making Sense Of Sugars: What Is An Added Sugar?

The 2015-2020 DGA recommends that less than 10 percent of total calories come from added sugars, so that you can devote the majority of your calories to nutrient-rich foods. But in the average American's diet, 13-17 percent of total calories per day are coming from added sugar, which is an average of 270 calories.[3] Most people are consuming more than they should.

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.

Tip: How to Make Kickbacks Actually Work | T Nation

The kickback for triceps is known as a wimpy exercise, but the problem is that most people are doing it wrong. Here's an easy trick to make it work.

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.

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The top fantasy football busts of week 15

Another surefire WR1 in fantasy drafts that turned bust, A-Rob simply isn't getting the job done and is best avoided. He has a total of nine receptions for 91 yards in the last four games combined. Let that sink in for a minute... He did have his best game of the season against the Texans in Week 10, catching nine balls for 107 yards and a TD, but corner A.J. Bouye missed that game. Bouye is back to blanket the struggling receiver, which makes Robinson downright benchable, as he has been much of the season. Let's face it, owning A-Rob has been painful this season. Now that Jeff Fisher has gotten fired, one has to wonder what it would take for Gus Bradley to get the boot.Want to see the rest of the bust picks for Week 15? Check the full list at RotoBaller .

Cody Montgomery's Pec Pounding Workout

One body part he’s devoted more attention to is his already mighty chest. “Overall, I want to build bigger pecs, but I’m really focusing on flye and incline movements specifically to help my upper chest and to help widen my pecs onstage to create a denser and wider-looking muscle,” he says. Today’s workout—which falls second in his training split, following a quadcentric leg day— has been designed to do just that.

The 10 Commandments of Bodybuilding

A true seeker of muscle and might cannot omit a training session. Unmotivated imposters miss workouts. Hapless wimps and doodlers let their workouts slide, but not men and women of steel. The next time the urge to skip a workout arises, will you regard it as an opportunity to exhibit strength or a moment before a catastrophe? Will you submit to the moment or fight it with all your strength? If you choose the former, you lose. Choose the catastrophe and you become one. The solution I offer is composed of 10 two-word commands. We have too much to live for to be grounded and weak, so fight for might.


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PHIL HEATH on Twitter

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Lunges: You're Doing Them Wrong | T Nation

Unfortunately, most people perform lunges and split squats with a "straddled" or staggered stance where there's several inches of space or more between each foot. This engrains faulty hip activation and dysfunctional stride mechanics that translates to groin pulls and inflammation to the hip joints. It also causes energy leaks throughout the lower body that result in loss of torque, power, and stability.

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Tip: A New Way to Lift a Barbell | T Nation

This is a great exercise for shoulders, core, and more. Easy to learn, challenging to do! Check it out.

Paleo For The Hard-Training Athlete!

With Paleo's emphasis on being grain- and bean-free, finding the right carbohydrate sources suddenly becomes a major challenge. Sure, you can eat ample fruits, vegetables, and tubers, but you may become full well before getting all the carbs you need to maximize performance and recovery. That's because fruits and vegetables are high in both water and fiber, both of which fill your stomach and slow your digestion. Try eating 100 grams of carbohydrates from veggies between your two daily training sessions and see how far you get.

Tip: Get Linebacker Strong | T Nation

With your hand perfectly centered, grip the barbell hard, keep a tall posture, produce ample t-spine extension, and drive the weight overhead in a smooth, forceful manner. Don't allow the elbow to drop excessively low in the bottom position. This promotes collapsing and faulty recruitment patterns.

Tip: Ditch the Barbell Row | T Nation

The chest-supported row supports the chest and spine to reduce the postural loading on this region. In traditional exercises like the bentover barbell row, the biggest limiting factor is usually spinal posture and static positional hold, not the muscles hitting failure. When this happens, you won't get a good training effect and your orthopedic health will be put at risk.

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.

Boots-Jocko Willink

Jocko Willink read the poem Boots.

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.

Pre and Post Workout Nutrition for Bodybuilders

Pre- and postworkout are the most important times to eat and supplement for maximum gains. Here, we focus on the basics — protein and carbs, the two most critical nutrients of your pre- and post-workout meals — and break them down into three categories: gold (best), silver (second best) and bronze (you get the point).

How do I plan gym time on a weird work schedule?

That said, the key is to consistently do your best. Make sure you don't sign on for too much. If you keep missing workout classes or training sessions because your schedule is too crazy, you could get severely discouraged. "Stay in control and use the small bits of momentum to build and reinforce new habits that move you towards your goals," Morelli says. That can mean going for a class twice a week, meeting with a trainer once or twice, and filling the rest of the week out with solo sessions. Be realistic.

Training Every Day (4 Day Split)

Yup, in the past I've trained with zero rest days (if I remember correctly I did: chest + delts + triceps, legs, back then biceps & cardio then repeat). It can definitely work, especially if one of your training days is relatively easy, ie just arms or abs and cardio etc. Try it &'s really the only way you'll know for sure.

15 Foods That Are Healthier Than You Think

Yeah, you probably heard that report from the World Health Organization suggesting that meat is carcinogenic and bacon's causing cancer. Treat that with some skepticism: "Bacon is not only a great source of thiamine, an energy-producing vitamin, but also rich in protein and nitrates," Scritchfield says. "Nitrates are actually beneficial to our heart health and immune function, and react to the acid in our stomach, forming nitric oxide, which promotes good cardiovascular function." (Don't get too excited, though: nitrates primarily come from vegetables.) "Bake bacon to reduce charring, which will reduce oxidized fats; try adding on top of roasted Brussels sprouts," Scritchfield adds. And remember: It's still high in saturated fat—and sodium, unless you're buying low-salt kinds—so don't expect to demolish half a pound of bacon and magically produce six-pack abs.

How to Build Your Chest Without a Gym

From a traditional pushup position, bring your butt back and up, walking your hands and feet closer until you’re in downward dog position. Keep a slight bend in your knees if you can’t extend them straight. Maintaining this steep, inverted V descend down so your head is pointed toward the floor; then, in one fluid motion, drop your hips and continue diving toward the floor (as if you would scrap your torso against the ground) until your head is just beyond your shoulders. Curve your back and look up toward the sky, pushing up through your arms as you sink into a cobra pose keeping your hips off the ground. Come back into downward dog to continue the next rep. Here's a video demonstration.

Raiders at Chargers Week 15 Trailer 

The Oakland Raiders can clinch a playoff berth with a win this Sunday. The San Diego Chargers stand in the way.

The 30 most underrated exercises for men, according to 11 trainers

Why you should do it:  "Most lifters incorporate lunges as a finishing movement at the end of a lower-body workout using higher reps and lighter loads", Seedman says. This isn't a bad thing, per se. And neither is the most common method of performing lunges in a walking fashion. "Unfortunately, these protocols are not as affective for injury prevention—or for maximizing strength and muscle growth," he explains. To fully exploit the benefits of lunges you want to incorporate them as one of your primary lower-body lifts. This means you need to go heavy and perform them in a stationary or split squat fashion in a squat rack. "This allows you to use heavier weights in a safe and effective manner while slowing the movement down and working on technique in a systematic and controlled fashion—something that’s difficult to do with walking lunges," Seedman adds.

Tip: The Kettlebell Face Pull | T Nation

Fix your posture and correct all those imbalances caused by too much benching. Nails your core too. Take a look.

What Really Matters About Creatine

There’s one supplement second in popularity only to protein, called α-methyl guanidine-acetic acid.

Tip: A New Way to Push Press | T Nation

The barbell push press is a strength and power-building staple. Here's how to get even more out of it.

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.

6 Techniques to Build Your Dream Physique Fast

The biggest difference between how my amateur and pro clients use these multipliers is how many they employ in one workout. An amateur might use one of these techniques in a workout, but pros use several techniques in a workout, such as partials, negative reps, and flexing. For the average bodybuilder, I recommend using one multiplier per workout. Over the course of time, incorporate all six of these intensity multipliers in your training to make gains like a pro.

Build Mass, Lose Fat, and Get Crazy Strong

Y3T (Yoda 3 Training) is the brand name of my training method, which incorporates a three-week structure based on utilizing low, medium, and high reps with varying training volumes and rep tempos to target all muscle-fiber types. Other people put the “Yoda” tag there. The ideology of Y3T has grown from more than 2 1/2 decades of testing methods with a wide selection of athletes, including four-time Olympia 212 Showdown winner Flex Lewis and IFBB pro William Bonac.

6 Weighted Abs Exercises for a Shredded Stomach

This is a great gymnastic movement that is an advanced version of traditional hanging leg raises . It utilizes the lats, core, hip flexors, biceps and smaller muscles in the back. This exercise requires the body to bow from a global extension (hanging hollow body position) to a global flexion (pike position). I don't recommend this exercise for everyone. You must master the hanging straight leg raise first. Once you get strong enough, I recommend doing low reps with NO kip action. Start by gripping a small dumbbell with your feet and perform 3 sets of 8 reps and then add weight as you progress.

Three Natural Supplements To Boost Testosterone

This herb, used for centuries in foods, even poultices, was reported in the International Journal of Sport Nutrition and Exercise Metabolism to have reduced body fat and improved total testosterone levels versus a placebo in a double-blind trial. Fenugreek may also be helpful if you feel your sex drive is on the wane, as other research has found it can boost libido. You can get it in curries (it’s used to flavor them) and teas, or as a supplement in TestroVax, by Novex Biotech, which promises to boost testosterone levels 42% in 12 days. ( )

Arnold Schwarzenegger on Training Heavy

Every great bodybuilder I know started out with basic movements and trained them very heavy. Franco Columbu was a world-class powerlifter; Sergio Oliva was on Cuba’s Olympic weightlifting team. I competed in both of these sports while bodybuilding. For one thing, it feels great to be strong and it gives you a psychological edge (in any competition, and in life), but heavy training develops muscles to a degree that you can’t get exclusively from light, pumping workouts. The spinal erectors respond to deadlifts like nothing else, and shoulders that are built with clean and presses are almost always more impressive than those weaned on lateral raises.

Tips For Arm Training by Maxx Charles

When Charles trains arms, he does up to 41 sets of 18 different exercises for biceps and triceps. He’s the first to volunteer that what he does isn’t for everyone, whether it’s the sheer volume of his training or the exercises he uses. Charles is a guy who studies others in the gym and makes up his own exercises based on his specific needs. Instead of looking at each exercise in detail, let’s consider some of the principles Charles utilizes as he trains to help us reach a better understanding of how he built one of the biggest pairs of guns in the pro ranks.

4 Leg Moves Better than the Barbell Squat

For maximal quad activation and superior glute simulation, hit this machine-based exercise early in your leg routine. Keep your feet shoulder width or closer together when doing this move to build a serious quad sweep. Drop all the way down until your butt is below your calves and then drive your back in to the pad and your feet in to the floor on the way up. The key here is controlling the descent and hitting maximal depth. The deep hole shot on this exercise will engage the glutes, while the angle of the drive against the proximity of the feet will crush your quads on every rep. Man up with sets of 12 reps and challenge the squat advocates (especially those who don't go deep) to do the same!

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