Top Videos
Dynamik Muscle

The 3,6,9 Chest-Blasting Tri-Set

Give this advanced lifting technique a try for the ultimate pec pump!

Huge On A Hundred: Roman Fritz's German Precision Growth Plan

Training is an art, but eating for growth is a science. And it's one that IFBB pro Roman

Master the Smith Machine Negative Overload Bench Press

Use this closely-guarded, eccentric overload technique for maximum chest growth.

[View All Videos]

Top News
1
The Holiday Gut Checks: 8 Quick Workouts to Keep You Fit and Ripped

These eight workouts are quickies. They’ll get you in and out of the gym in no time. But, you’ll still get your pump, still stimulate some growth, and still burn some fat. These routines will keep you in check.

2
T NATION on Twitter

Everything about this T-shirt is wrong. Here's why: https://www.t-nation.com/training/tip-dont-use-soreness-to-judge-workout-effectiveness … pic.twitter.com/R8GYXuw0RY

3
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

4
Chris Shugart on Twitter

Shut up about your goals. Really. It may help you achieve them. My new tip --> https://www.t-nation.com/powerful-words/tip-shut-up-about-your-goals … pic.twitter.com/QENtJgI8wd

5
Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “TITAN WEBCAST LIVE TODAY AT 11AM PST www.mikeohearn.com #Mikeohearn #ShreddedLife #Abs #TitanWebcast #252lbs”

6
T NATION on Twitter

Avoid making these 5 mistakes and you'll keep making progress in the gym: https://www.t-nation.com/training/5-mistakes-that-wreck-body-composition … pic.twitter.com/T2XNDFYQq4

7
Muscle Building Workout Program For Maximum Muscle (PART 3)

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Muscle Building Workout Program For Maximum Muscle. 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...

8
The Best Health & Fitness Apps for the New Apple Watch Update

The only thing that could make the app better, according to Apple watch users: If it could synch up with their other apps, so they’d get “credit” for their runs—even if they used Runkeeper or Runtastic instead of Apple’s workout app. Or, if they took a class at Equinox and wanted that to count towards their daily workout goals. So, Apple now allows app developers to utilize the heart rate monitor and accelerometer built in to the watch. It’s just another step towards total connectivity in one place rather than having eight different portals and places to keep track of your data. Plus, some smart app-makers are dreaming up creative ways to utilize the watch's position on your wrist.

9
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

10
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

11
9 Foods For Effective Clean Bulking

Bulking up your frame with ample muscle and minimal fat is a combination of increase your training volume and your calories. Just as doing leg extensions won’t add muscle like doing squats, eating the wrong foods won’t get you the muscular lean body you desire. Easy healthy bulking is all about eating an excess of the right quality foods that will minimize fat gain, maximize muscle growth, while keeping your joints, heart, and metabolism functioning in top shape. Here are 9 foods that you must eat to accomplish an easy healthy bulk.

12
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

13
Pauline Nordin on Instagram: “True lol #bodybuilding #life”

14
@therock on Instagram: “Good to kick it w/ my boy @liltunechi, since my production company #SevenBucksProds is shooting an epic series on iconic artists and how…”

15
Developing A TOUGH Mindset for Greater Success In ALL Areas Of Life • Zach Even-Esh

I watched it Friday & Saturday night end-to-end: Timeless inspiration on so many fronts. I wrestled as a freshman & sophomore and got my ass kicked, never developed the Warrior Spirit at that age like true, passionate, committed wrestlers have. You always talk about the Pain of Regret, that’s one demon that is still by my side. My hat is off to any & all wrestlers out there who put it out on the line and commit to the lifestyle and the mindset that the sport requires – It is truly a man-making endeavor…..

16
Ben Pakulski Arnold Classic 2016 Prep, Training, Workout, Nutrition, Supplementation

http://www.mi40nation.com - Make sure you are on the "inner circle" and sign up to MI40 Nation to receive all of the BenPakulski Arnold Classic 2016 Prep, Training, Workout, Nutrition Supplementation. Arnold Classic 2016. Arnold Classic 2016 http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Nutrient Timing or Carbs and Fats MI40 University Nutrition. 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...

17
Kai Greene 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

18
Craig Royle 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

19
Andrew Coulson on Instagram: “Worth a read & tell the ladies. . I believe the fear of lifting weights is hindering the look they want to achieve. . Read why ladies will…”

20
@iconmeals on Instagram: “Even Santa knows where to go to get his #gainz and Mrs. Claus loves the variety of our Weekly Signature Menu along with the flexibility…”

21
RCSS Swag Pack

22
Sandow-Sized Delts

Yet, save for a few sets of dumbbell lateral raises, you won’t see Phil Heath busying himself with long-held traditions of tendon-straining free-weight work or lifting at his redline to satisfy his fans or our lenses. Most of his routine consists mainly of machine work, all within proven, muscle-building rep ranges.

23
8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

24
Supplement Your Mass

We know why you’ve neglected to step it up – with so many different supplements on the market today, you don’t know what to take, when to take it or how much of it to take. Well, leave the planning to us. Here, we give you a supplement plan for gaining mass that starts simple and progresses steadily, brining you to a hardcore mass supplement program while building big time muscle along the way.

25
The Next Big Game Changer

Many men’s physique competitors share the same characteristics: They’re former high school or collegiate athletes who got into modeling or bodybuilding. Antipov didn’t start competing at age 17 like current Olympia Men’s Physique Showdown winner Jeremy Buendia, yet he has more athletic history than Arnold Classic Champion Sadik Hadzovic. In fact, sports are how Antipov learned to speak English. “In 1997, I came to the U.S. from Belarus, where I played hockey,” Antipov says. “I didn’t speak English, so I knocked on the doors of kids who lived on my block and asked if they wanted to play hockey with me.”

26
Sagittarius Horoscope for Sunday, December 20, 2015

Sunday, December 20, 2015 - You might grow annoyed today because everyone seems to be moving so quickly that you can't establish an even pace. Just as you sink into a meaningful conversation with someone, there's a new topic on the table or a knock at the door. Unfortunately, your attempts to alter the energetic flow only generate more frustration. Instead of trying to control reality to your liking, take your cues from external sources now and swim where the tides carry you. As Eckhart Tolle wrote, "Whatever you fight you strengthen, and what you resist, persists."

27
Bench for a Stronger Core and Abs

One of your favorite exercises can help give you a six-pack while pumping up your pecs.

28
Smell What The Rock is Cooking

Dwayne Johnson shares the meal plan that gets his physique in bodybuilder shape.

29
6 Big Finishers for Every Major Muscle Group

Great endings—whether they occur in sports, on film or on your last date—are the memorable ones. Sure, what you do at the beginning of your routine when your energy levels are highest has a profound effect on how successful you are at reaching your goals . But it'’s what you do at the end that makes the difference between completing a workout that felt just good and one in which you're completely fatigued, pumped and exhilarated, having left it all on the gym floor. That's how you know you'’ve fully exhausted the muscle fibers, putting them in the best position to benefit optimally from the ensuing recuperation/repair/growth cycle. To put you squarely within that window of opportunity, here we prescribe a finishing move for each of your main muscle groups—an exercise or combo with which you complete that bodypart'’s workout and take the muscle to its working limit. We recommend isolation moves rather than multijoint exercises, allowing you to concentrate fully on the muscle in question and eliminating assistive muscle groups. In addition, we favor using machines over free weights, alleviating the worry about having to balance a weight after your stabilizer muscles have already been worked overtime.

30
How to Determine Your Ideal Body Fat Percentage

One of the most accurate and cost effective ways to measure your body fat is with a caliper. There are several other ways to take your body fat. Underwater weighing, dexa scan, bioelectrical impedance machines and calipers. Calipers are designed to clip the body fat and measure the fat under the skin. There are various  pinch tests. I recommend using a four or seven point caliper test. Regardless of whatever method you use the key element is consistency. It matters much less what the body fat number says as long as every time you check your body fat it’s moving in the right direction...down! Try to be as consistent as possible when taking your measurements. Try to do them under the same conditions, for example first thing in the morning after using the restroom. This will eliminate any discrepancies with inconsistencies and fluctuations throughout the day.

31
How To Alleviate Delayed Onset Muscle Soreness

There’s nothing better than the feeling you get after a hard workout, but when  you don't feel sore  the day after, you might feel like you didn't get the hardcore pump you thought you did. Just wait! As the day goes on, muscle soreness will creep up and you’ll feel as if you’ve moved mountains. The reason: delayed onset muscle soreness or what is better known as DOMS.

32
The 8 Worst Things to Do After a Workout

Once done training, your job is only half over.

33
Press Protection: A Smarter Shoulder Workout

John C. from Toronto sent us his delt workout and said he suffers from shoulder pain. Here’s how we helped him work around it.

34
Off-Season Eating with Juan Morel

Many bodybuilder's partake in some pretty impressive (and well-deserved) cheat meals , but you haven't seen anything until you've witnessed an off-season cheat day of Weider athlete and 2015 New York Pro champ, Juan "Diesel" Morel ! With a metabolism like no other, Juan brings us along to witness the awesomness of one of his epic cheat days, as he packs on size for the upcoming 2016 competition season. You won't believe your eyes...

35
5 Shoulder Training Lessons from Johnnie Jackson

With his full quota of carbs and calories in the off-season, Jackson regularly presses 150-pound dumbbells for 15 reps, uses 100 pound dumbbells for 10 reps of side laterals, and upright rows are 335 for 12 reps. He's hoisted as much as 405 for eight reps for upright rows. In the weeks leading up to a contest, Jackson increases his reps, decreases his rest periods between sets, and does more intensifying techniques, like supersets. "“Off-season I'’ll go down to five or six reps; pre-contest I'’ll go up to 15-20 reps,"” he states, "“so it's a pretty big shock to my body, using a lot more reps and resting a lot less between sets."

36
Planet Fitness Latest Commercial [Battle Gym]

Battle Gym commercial by Planet Fitness. (͡° ͜ʖ ͡°) DON'T BE SHY WITH LIKING, COMMENTING AND SUBSCRIBING (͡° ͜ʖ ͡°) ☢ http://goo.gl/j8AsJx ☢ ▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰ CHECK THIS OUT: ➢ Facebook: http://goo.gl/yEJl2d ➢ Google+: http://goo.gl/u523aX ▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰▰ SOME MORE INTERESTING STUFF: http://www.youtube.com/watch?v=hPwG7R... http://www.youtube.com/user/viralissimo http://www.youtube.com/playlist?list=... #planetfitness #commercial #battlegym Source: http://www.youtube.com/watch?v=hYpWR8...

37
7 Keys to Long Term Muscle Gains

It’s April, and by now the resolution crowd has already thinned considerably. Even if you can’t identify with the guy who starts out strong on Jan. 1 and then quits a few weeks later, you probably can identify with the ebb and flow of periods of success and periods of stagnation. There are days, weeks, months, even years when everything seems to click. Then there’s the flip side of the coin—the times when you’re hampered by injuries, lack of motivation or energy, or no clear goal.

38
6 Worst Things You Can Do to Get Stronger

If greater strength is your primary goal, you'll want to avoid these strength-sucking pitfalls.

39
7 Carb Secrets for Success

Conventional wisdom dictates that it is best to consume a big carb meal -- along with protein -- within 90 minutes of completing a training session. Carbs consumed during this "90-minute window" trigger an increase in the release of insulin, which stops the breakdown of muscle tissue while stimulating the uptake of carbs by the muscles. Many bodybuilders do not know that muscles actually crave carbs for six hours after training. Here's how to give your body the carbs it needs: Eat a high-carb meal (two bagels with jam or honey) within 90 minutes after training and a second high-carb meal (two heaping cups of white rice or pasta) within the next four hours. Refined carbs such as juice, bagels, white rice and fat-free cookies or muffins work especially well in this insulin-triggering equation.

40
Dorian Yates' 6 Rules for Building a Big Back Fast

Dorian Yates' 6 Rules for Building a Big Back Fast

41
Quick Fix: Barbell Walking Lunge

Performed correctly the barbell walking lunge engages all the muscles of the leg. Here’s how to properly do it to build those quads, hams and glutes.

42
Curls Curls Curls!

When it comes to building sheer mass, there is no better exercise than the barbell cheat curl. I would start the movement with a barbell at thigh level, shoulder-width grip, and nudge it into motion with a slight “kick” from my body. I’d choose a weight that was too heavy for me to curl using strict form, but not so heavy that I had to rely solely on body English to get the weight from point A to point B. The idea behind cheat curls is to get the barbell past your sticking points and let your muscles get stressed fully at the points where they would normally find the exercise easy. Because you’re stronger during the negative phase of a lift, the heavier weight used for cheat curls also lets you work the biceps during the all-important downward half of the movement.

43
The Rock Gives Praise to The Notorious

One of the classiest messages and show of respect for his opponent I've seen from a champion. Congrats @thenotoriousmma. You're on your way to becoming an icon. #Respect ・・・ Thank you for all the kind messages! I am extremely grateful and proud to be in the position I am in. To the naked eye it was 13 seconds, but to my team and my family it has been a lifetime of work to get to that 13 seconds. Congratulations to the staff at the UFC on a historic week in the sports history and an amazing 2015 for the company. It is an honor to be playing a part in this great companies continued growth and success and an honor to top off a phenomenal week in the sports history. Thank you to all the fans who travelled and made this week what it was!! The traveling Irish are untouchable when it comes to creating the atmosphere needed to make a week like this what it was!! I am forever blown away by the support of my country. We have changed the game forever!!! Respect to a great champion in Jose Aldo. The true greats will always overcome adversity. I wish him and his loyal team well on their journey back.

44
9 Things You Should Never Do On Biceps Day

If you use a weight you can't lift with good form on the very first rep, you're turning a single-joint exercise into a multijoint one right off the bat, which immediately reduces the load that's being applied to the biceps. In this case, it makes no sense to use a heavier weight, because the biceps isn't even capable of handling the entire load for a single rep, meaning your lower back and legs are picking up the difference. More weight simply means more stimulation for other muscle groups.

45
10 Biggest Axioms of Bodybuilding

We set out to analyze the biggest axioms of bodybuilding training and nutrition to determine which ones can help your physique, which ones can hurt it and which ones help or hurt, depending on your approach. Once we brought science to bear on each of these 10 tenets, we stamped them TRUE, FALSE or a more nuanced NEUTRAL, meaning the advice is stated too boldly but contains valuable guidance. So, slip into your lab coat, strap on your safety goggles and tighten up your lifting belt, because it’s time to find out the truth and falsity about bodybuilding’s most prevalent maxims.

46
The 10-Minute Holiday Workout

But even if you've had to sacrifice your Sunday lifts so you can attend brunch at your girlfriend's parents' house, we'll bet you still have a little time to get your sweat on. That's why we've created this 10-minute workout program. It's designed to kick-start your heart rate and burn a few calories, even when your schedule conspires against you. Plus, there's no equipment necessary—your bodyweight alone will suffice.

47
6 Things Experienced Lifters Do Every Day

After you have been in the iron game for a while you start to develop more daily habits and goals as apposed to focusing on just one long-term goal. Experienced weightlifters still will have long-term goals but they are also seasoned enough to know that creating habits that they do everyday will create long-term success. You can’t build muscle, get lean or increase strength just by setting a goal. You need to think about what you do each day if you want to have longevity as a lifter and keep making progress.

48
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

49
The College Muscle Gym Workout

The workout is designed for body recomposition—gaining muscle while losing fat. To do that, you must alternate muscle groups and work at a brisk pace, which raises levels of lactate in your body and, correspondingly, growth hormone, which promotes muscle gain and fat burning. Training the whole body in one session burns a lot of calories and allows you to work each muscle group more frequently throughout the week (we recommend three days).

50
Wrestling Champ Aims for Historic Trifecta

Two-Time NCAA Division I wrestling champion Nick Gwiazdowski of NC State is entering his senior season and aiming for greatness beyond what he’s already achieved.

51 7 Powerlifting Strength Secrets
52 7 Ways to Break Your Training Rut
53 Annihilate Your Abs
54 Can You Get Too Much Protein? Part II
55 T NATION on Twitter
56 T NATION on Twitter
57 Protein Cycling
58 The Perfect Holiday Gift for Your Girlfriend
59 Kai Greene's BELIEVE is coming to VOD! Pre Order Now! | Generation Iron
60 The Best Muscle-Building Supplement Stack
61 T NATION on Twitter
62 5 Tips to Working Out with a Weak Back
63 Small Calves Increase Your Risk of Stroke and Big Thighs Reduce Your Risk of Cardiovascular Disease
64 The Ultimate Clean Bulk Meal Plan
65 T NATION on Twitter
66 5 Moves for a Concrete Core
67 The Guy’s Ultimate Guide to Traveling During the Holidays
68 Pro Cheerleading Houston Texans Style
69 3 Ways to Hack Your Routine and Get More Exercise
70 MuscleTech AMINO BUILD at Bodybuilding.com
71 Healthier Holiday Alcoholic Drinks
72 7 CrossFit Weight Loss And Body Transformation Success Stories
73 T NATION on Twitter
74 50 Core Exercises That Use a Ball
75 The Best Full-Body Fat Loss Workout
76 10 Ways You Can Avoid the Gym and Easily Still Lose Weight
77 8 Holiday Nutrition Tips For Athletes
78 Results in Seconds
79 Flex Lewis™ on Instagram: “So many great fans met, thank you for all the story's I was told, all gives me great motivation to start 2016. Here are a few who have…”
80 T NATION on Twitter
81 Shawn Ray on Instagram: “Hanging with my boys, Tom Blanda & Anthony Moreno today in Oakland. Even when we lose the game we Win the Memories & Friendship! #football…”
82 The Top 15 Pushup Variations
83 The Best Time to Take Creatine
84 Abran Montoya on Twitter
85 Bodybuilding.com on Twitter
86 Getting Off The Mat (Richard Jensen Profile with ESPN)
87 Shawn Ray on Instagram: “Hangin with Raider Coach, Mike Tice former Tight End for Minnesota Vikings at RaiderNation! #RaiderNation #shawnray #nfl #oakland…”
88 Ask Men's Fitness
89 30 Dudes on Their Worst Fears at the Gym
90 The Secret of Change
91 T NATION on Twitter
92 Doug Richards on Twitter
93 Jon Hurley on Twitter