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Watch: Soccer-playing Santa trick-shots his way across New York City

YouTube star Daniel Dennehy brings in the holiday cheer with his impressive footie skills.

Arnold Prep Week 2 Day 5 Speed Bench

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Better Workouts: How to Master The Pullup

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

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The Single Best Fat Loss Tip | T Nation

They're great at temporarily controlling your appetite. I'm sure someone is going to pipe up referencing some study about artificial sweeteners and insulin, but there was a year-long study done that showed those who used diet drinks in conjunction with their diet lost more weight than those who just drank water. I had Diet Sunkist all the way up to my bodybuilding show and was in the low single-digit body fat range. Somehow it didn't impede my fat loss. Shocker. Zero calories didn't hurt the fat loss. Go figure.

The 8 Best Exercises (You’re Not Doing)

Legs: Drive through your heels, extending your hips and knees simultaneously until you’re standing erect with the bar, exhaling at the top of the motion. At this point, the bar should be just under your glutes. The barbell hack squat is very similar to the deadlift in that it’s a pressing move for the legs. Again, if you try to pull the weight up with your upper body without concentrating on the legs, you’ll defeat the purpose of the exercise, not to mention risk injury. Remember to squeeze the quads, hams and glutes at the top as you catch your breath. Use pulling straps, since the amount of weight you can press with your legs will probably exceed how much weight you can hold in your hands.

Lyss Remaly: From Bariatric Surgery To Bodybuilding

In 2010, I decided to have bariatric surgery for weight loss. However, I soon found out that surgery is not a quick fix or a be-all and end-all solution to weight gain. I failed to realize that if I kept eating the same trash that got me to 350 pounds, no amount of surgery would ever fix my problem. When I had only lost about 20 pounds a few months after surgery—at a time when people typically drop three times that amount—I realized that the food wasn't the problem. I was.

Tip: Lighten Up on Glute Exercises | T Nation

A 405-pound hip thrust for 5 reps can't help you develop that muscle group if you already have an issue engaging the glutes... and most people do. Are your glutes really that strong or are your quads, hams, and low back really doing most of the work?

Tip: Adiponectin and Muscle Growth | T Nation

Granted, this is only one study, and a study done with mice to boot, but if scientists can confirm their findings, and these finding extend to humans, it adds a new chapter to our understanding of muscle growth and possibly furthers our understanding of the effects of C3G and other adipokine-modulating compounds.

Gifted Channel

As a FREE GIFT to new subscribers, you'll get instant access to watch AND STILL. If you’re looking for some motivation, this DVD will do it for you... Shot in incredible cinema-quality, this is bodybuilding like you've NEVER seen it before!

Underground Strength Gym New Year Tee - Forever Fierce

Underground Strength Gym New Year Tee

The Ultimate Total-Body Workout For Women

The dedication of a 5-day split might not work with your current schedule, but most of us can easily fit in two or three total-body workouts over the course of the week. With a little creativity and some good ol' sweat equity, you can still be a badass and maximize your time and training in the process. Instead of losing sight of your goals, consider using more complex, multijoint movements to accomplish more in less time. Sounds like a winner to me!

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We've got work to do! Leg pressing with my @RyderwearTM All Black D-Maks on and let's go!

PSA: Read this if you really are serious about training & competeting

Has this created disruptions in my life? Let me flip this and ask you if your dedication to training has ever created issues within your own life. Has it impaired work performance, relationships, and at times turned your life upside down?

Men's Fitness on Twitter

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Instagram photo by @therock • Dec 19, 2016 at 2:37pm UTC

7 Ways to Optimize Health

Thankfully, I’m rather content in all the aforementioned, so if you’re seeking advice on how to successfully navigate a mid-life crisis, I’m probably not the guy. I am, however, uniquely attuned to my body. Competing at a very high level in bodybuilding competitions obviously, plays a significant role in this phenomenon. Therefore, the list that follows represents seven things #trending in my life right now in regard to optimizing my health.

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How Bar and Elbow Path Affect Chest Recruitment and Chest Muscle Growth for the full video. How Bar and Elbow Path Affect Chest Recruitment. Join Ben's inner circle and get exclusive muscle building content here: How Bar and Elbow Path Affect Chest Recruitment - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. 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 - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: And "LIKING" the fanpage here:

How to do Plank Pikes

2. Tighten your core and glutes and drive your hips toward the ceiling as high as possible. Pause for a moment at the apex and then lower yourself back into a plank.

50 first date conversation starters

If there's one thing that can ruin a first date and ensure a woman's first impression of you is a bad one, it's crappy conversation. You need ice breakers, light-hearted queries, questions that provoke banter, laughter, and thought, as well as questions that dig a bit deeper and go beyond the superficial. To save you from endless awkward silences, we've compiled 50 first date conversation starters that do all of these things. Plus, they're backed by professionals who know what they're talking about.

Quick Workouts For Long-Term Gains

Training with a limited time frame can be a very difficult thing to negotiate because we can’t get enough “damage” done in the gym. However, there are multiple ways to take the muscle apart in a shortened period. Here, I’ve created two examples of a hybrid Y3T workout. Both take just 15 to 20 minutes to complete.

8 Things That Gross Women Out In Bed

Was she disappointed when I took my shirt off? Was it that stupid joke she fake-laughed at during dinner? Does she think I’m going to suck in bed? Or wait, do I need more deodorant and a breath mint?

Has the three-button blazer gone out of style?

The key is knowing that, when going from top button to bottom, there is a Button Mantra of Always, Sometimes, Never. That is, on a three-button, the top one is affixed, the second one is or isn’t, depending on preference, and the bottom is never. And since button placements, give or take a centimeter, are always the same, it is perfectly fine to show a glimpse of the dress shirt underneath when buttoned.

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The diet and training plan for those who are sick of being on the chubby side: … (free ebook)

Blow Up Your Brachioradialis with Hammers

The brachioradialis is the muscle at the top of the forearm that “blends” into the brachialis at the elbow. It's about two-thirds the way up the humerus with its insertion on the styloid process of the radius. It closes the gap between the forearm and biceps when you’re performing a front double biceps pose. The best exercise to bring up your brachioradiales is the dumbbell hammer curl. The dumbbells can be brought straight up in front or across the chest.

Bikini Clad Victoria's Secret Angels Hit the Beach

Take a look at three of your favorite Victoria’s Secret Angels as they show off their impeccable figures. The trio is modeling a super sexy lingerie line and look great doing it. Stella Maxwell leads off the pack with revealing blue lace two-piece set.

6 Ways to Pump Up Your Post-Workout Meal

Alpha Lipoic Acid and vitamin c are two powerful antioxidants which are able to fight free radicals. Free radicals build up in our bodies when we subject our bodies to certain amounts of stress; such as working out. After we lift weights there is a build up of lactic acid and oxidative stress on the cells, ALA and Vitamin C are known to help aid the body to fit these stresses. In addition to being an anti oxidant ALA is also very useful for helping to increase glucose uptake in the cells. This is perfect post workout! ALA will help shuttle your post workout meal into your muscle cells.

How to martial arts master Liang Yang taught Felicity Jones to kick ass in 'Rogue One'

LY: Felicity exercises regularly on her own, but when we started with Felicity, we knew she had no form of martial arts training. Coordination and spatial awareness in a fight scene is vital, especially when multiple opponents are involved, and Felicity had many fight scenes where she had to perform a number of dynamic movements involving blocking, attacking, switching directions, and aiming at lower and upper parts of the body. All these high impact movements had to be timed precisely and at full speed.

Go Beyond Failure with Dropsets

Failure is temporary. When you can’t eke out another full rep, you have options for continuing. A spotter can help you with a couple of forced reps. You can cheat up reps. You can rest long enough to get another rep. And you can shorten your range of motion for a few more reps. You’ll notice that all of these limit the number of additional reps you can do, often to only one or two. Also, these techniques aren’t practical for every exercise. For example, you’re not going to do forced reps on one-arm dumbbell rows, cheat your walking lunges, or shorten your deadlifts post-failure. The one way to extend a set of every resistance exercise for many more reps is via dropsets.

The 30-Day Diet Manipulations Before a Video Shoot

However, in the meantime, if you follow our Instagram or Facebook pages you’ll notice we leaked out some behind the scenes shots. For this year’s plan I wanted to be bigger and leaner than ever. Which I was. I’m typically around that 167-168 weight with occasional periods of bump ups to 175 (although that’s hard for me to maintain). But this time around, the week prior to the shoot I was at 176 and probably cut down in that final week leading to shoot day to 172.

10 reasons you're losing muscle

Yes, extra calories can mean extra belly fat, but if you’re lifting consistently and correctly, most of what you’re taking in should be converted to muscle. The truth is your muscles will never grow without a surplus of calories. For a lean guy looking to put on muscle mass, 2,000 calories a day won’t cut it. In fact, this kind of restricted diet is actually the ideal recipe for losing muscle tis- sue and sparing fat, as it causes the body to shift into starvation mode and shed calorie-consuming muscle. It also makes you store fat for emergency energy. And the less protein you eat, the less of a chance you give your muscles to recover after a workout.

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.

Flex Lewis: How to Grow Subborn Pecs

When I first met 20-year-old Flex Lewis in 2004, he was celebrated mostly for his legs, so much so that I tried to nickname him “the Wales Wheels.” He hated it. Never call him that. He’s Flex or the Welsh Dragon. Besides, “TWW” no longer applies. At 32, he won his fifth-straight Olympia 212 title this past September, not because he wows with any one body part but because of his remarkably complete development from top to bottom and side to side. Such proportions haven’t come easy. The lights are bright on the Olympia stage, but the 12-year journey to symmetry has taken the Welsh Dragon through the darkness of thousands of grueling workouts. That quest continues. Chest has always been his most stubborn body part, and in his quest to get his pecs in line with his calves, Flex has turned himself into a chest master.

EVERYTHING You Want to Ask about Squats!

So difficult to answer without seeing the individual lift - obviously different body types, amount of muscle they're holding, training experience etc all come into consideration. I think the best example is compare how Stan Efferding used to squat (super slow eccentric, but explosive from the hole) compared to Andy Askow (literally "falling" into the hole and uses the momentum to quickly reverse - almost gets halfway up on the reversal) seems from my experience that the more muscle you have, the more you can get away with being slower on the eccentric. Saying that, I will still teach the slower, unexplosive lifter to get up out of the hole as fast as they possibly can, even if it doesn't come naturally....seems to always have a positive impact on the speed, and in return strength they can put into the squat. It also seems to be helpful across the board to used the hole as a "spring" (same as an Olympic lifter) meaning that even if your decent is relatively slow and controlled, just before you hit the hole you release and explode up. Hope that makes sense.

Health and Fitness Power Rankings: Diet Wars

That said, if you’re going to create a study that is a “low fat vs. low carb” battle, you probably shouldn’t have more flaws than US foreign policy. Issues ranged form the low carb eaters eating fewer calories than the low fat participants,  the low carbers eating more protein, (advantage for fat loss and lean mass gains), and the low fat diet wasn’t even really a low fat diet. (It consisted of about 30 percent of daily calories.)

7 Things You Need to Dominate CrossFit | T Nation

I know plenty of athletes with very good "cardio" but who gas out because they produce too much lactic acid. You need plenty of unpleasant work in the 1-3 minute range at a high level of intensity. The Assault Bike and rower are your best friends.

10 foods that will fill you up and help you lose weight

Cutting calories? No need to subsist on spinach and egg whites alone. Stock your kitchen with a variety of healthy foods that are high in protein and fiber and you’ll feel satisfied enough to stick to a weight loss plan past January.

Your Complete Guide To Optimal Iron Levels

Iron is an essential mineral, meaning that your body can't produce the amount it needs to perform crucial functions. Iron is a chief component of hemoglobin, which is a protein in red blood cells responsible for transporting oxygen in the blood. Iron is also necessary for optimal growth and development of the muscular and skeletal systems, and to maintain normal cellular functioning, immune function, and synthesis of hormones and connective tissue.[1] If some of that sounds a little vague, that's just because iron does so much, in so many parts of your body, that it's hard to get across without a textbook.

Supersets for a Super Shred

Male subjects in a Syracuse University (New York) study performed workouts comprising either supersets or straight sets. For the straight set workout, they did bench presses followed by barbell bent-over rows, then barbell curls followed by lying triceps extensions, and then leg extensions followed by leg curls, performing four sets for each exercise. They rested one minute between all sets and exercises. For the superset workout, they paired bench presses with barbell bent-over rows, barbell curls with lying triceps extensions and leg extensions with leg curls, all for four sets each. They rested one minute between all supersets.

Benjamin Rera on Twitter

@BioLayne anything to highlight? Felt like I couldn't get tight w legs. @start they just faded & couldn't fire. Knees/hip/shin position?

Harsheel on Twitter

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The Good, Bad and Ugly When Training With a Bad Back

We need healthy back muscles to squat, to press, to pull, to push. And for anyone who’s been sidelined by a back injury, you know how important proper back rehab exercises are. Even if you’ve never had back trouble, it’s never too soon to adopt a spine sparing, core and back routine to prevent future trouble.

5 exercises you’re probably doing wrong

Commonly known as a lunge, the split squat is an amazing lower body exercise—when done correctly. “Many guys avoid or neglect the split squat due to knee pain, or ‘feeling’ more load in the front hip region, rather than the desired load of the lead leg,” Martin says.      Common mistakes: Many make the mistake of allowing their front knee to track forward over the toe, placing majority of the load on the ball of the front foot. “This can place extra unnecessary load on the patella and surrounding connective tissue,” Martin says, which can certainly irritate your knees. Another common issue is not allowing your back knee and ankle to bend. Think about it: If you're forcing your leg to stay straight, you're restricting movement and causing a chain reaction, which will travel up, hence the hip pain. "Guys also have a hard time staying balanced, which is indicative of weaknesses and muscle imbalances," Martin says. We say: All the more reason to master the split squat—unilateral moves expose and address these weak spots.   How to do it right: Setup 1.  Rather than setting up the split squat in a standing position, come down on your knees about hip-width apart.

A Short Workout for Big Results

Many times someone will stick to the program forever because of time constraints—occasionally changing the specific exercises to stave off boredom. After a few weeks of this workout, try a new switch. You’ll know when to change because you’ll feel bored and unchallenged at the gym. There are a lot of ways to mix things up, and the only ways you can really go wrong are by working out a smaller muscle group before a bigger one, such as triceps before chest, and by staying on a full-body plan indefinitely—anything else is gravy. Now, let’s set some goals and see some progress!

Instagram photo by Phil Heath • Dec 20, 2016 at 3:39am UTC

My Beyond 5/3/1 Program

Perhaps start with the Beyond 1.1 article, then move onto 1.2, etc... If you're going from the Beyond book and doing one of the 6 options with one of the 11 templates, I suggest doing one of the 6 options with one of the 11 templates. Beyond 5/3/1 is "training maximally". You shouldn't have to program your assistance work, it should be whatever you want/need it to be that day. "This is a program that is for lifters that know what they need and will address these needs with the proper assistance work." What Jim means by that is if you have to ask, this program is not for you.

6 Unconventional Arm Exercises to Crush Plateaus

Suspension straps are nothing new to the scene but this triceps exercise is underused and undervalued by a lot of physique athletes since they are not considered traditional muscle building tools. This may be true for some suspension strap exercises but not for this one. The beauty of the strap is that you can decease or increase your lever arm by waling forward or backward into position, leaving a lot of room to make it hard. You can also light up the triceps with some forced reps and get in a lot of time under tension. Since you must maintain tension the whole time to keep stable, the triceps will be working hard thought-out the whole movement.

14 foods to kick out of the kitchen forever

Hitting the grocery store every week isn’t easy when you’re swamped with work, the gym, friends, family—the list goes on. That’s why it’s even more important to have healthy staples in your pantry when you’re looking to maintain your fitness—and avoid the drive-thru. But some shelf-stable foods, like white rice, canned soup, and pasta sauce, can sabotage the health goals you’ve been gunning for. On the other hand, picking nutrient-dense, power-packed foods will help you train longer, build muscle, and give you more energy all around, says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios. Click through this list for 14 food swaps to make STAT.

Get the December Issue of 'Muscle & Fitness' on Newsstands Now

We’ve also got Jackson's trainer Jay Cardiello to share some approaches he uses with his celebrity clients to get them in peak condition. Speaking of guys who know their way around the weight room, former Strongman Magnús Ver Magnús­son shares his thoughts on why Iceland breeds the best strongmen. Plus, we catch up with another big dude -  "Stone Cold" Steve Austin - to find out how his low-key life as a TV host is working out. You’ll also find some inspiration from fighting phenom, Paige VanZant as she takes on MMA and Hollywood.

The Mind-Muscle Connection

Bodybuilding, as opposed to powerlifting or Olympic lifting, is about building muscle. Not only that, but each muscle must also be developed with whole-body symmetry in mind. This means it is very important to be able to focus one’s efforts on a specific muscle. For most lifters, especially those early in their bodybuilding career, the only way to focus on one muscle out of several that are contributing during an exercise, is to lighten the weight and really concentrate on “squeezing” the muscle of interest.

8 Foods That'll Never Make You Fat

Cruciferous vegetables are the mainstay when it comes to “zero-calorie” foods, and broccoli is one of the best ones for you. Its deep green hue is a dead giveaway that it’s full of cancer-fighting phytochemicals. Broccoli is also packed with gut-filling fiber. “Foods that are high in fiber are typically the ones that are going to make you feel full longer," Lemond notes. Eat it raw or steam a large portion for a filling snack or side.

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52 The Best Video Games for the Holidays
53 How to build your chest without a gym
54 Men's Fitness on Twitter
55 MermadeChic on Twitter
56 Your Diet and Exercise Plan Is Not Working. Here's Why.
57 Straight-Up Chest Workout
58 Instagram photo by Mark Dugdale • Dec 20, 2016 at 12:54am UTC
59 4 Easy Metabolic Boosters
60 Instagram photo by Mr. Olympia LLC • Dec 20, 2016 at 12:46am UTC
61 The best new watches for every guy in 2017
62 Men's Fitness on Twitter
63 Muscle & Fitness on Twitter
64 Chris Tomer on Twitter
65 Last Bench Day before Meet this Weekend (VIDEO) / Training Priorities & Simplicity of Current Training
66 Bar Shield Available Now at
67 13 Things Never to Do in a Gym
68 9 ways to stay lean on business trips
69 Muscle & Fitness on Twitter
70 The best fantasy football waiver pickups for week 16
71 The Workout Plan Your Low-Carb Diet Needs
72 Photo gallery: The beautiful women of the 2016 Miss World pageant
73 Moana on Twitter
74 PSA: Read this if you really are serious about training & competeting
75 Rep Styles & Sequencing
76 Deadlifting Safely
77 Tip: Respect These 5 People in Your Gym | T Nation
78 Muscle & Performance on Twitter
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80 Instagram photo by Mr. Olympia LLC • Dec 19, 2016 at 9:46pm UTC
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82 Muscle & Fitness on Twitter
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85 Fat Loss Mistakes (and How to Lose Weight For Good)
86 Primary Back & Biceps
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89 How to Train Like a Dragon
90 6 Ways to Burn More Fat
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92 Men's Fitness on Twitter