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1
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

2
T NATION on Twitter

Turn your body into a calorie-torching furnace by extending the final set of your lifts: https://www.t-nation.com/training/tip-use-these-3-lifting-techniques-to-burn-fat … pic.twitter.com/tR7LYev9Gw

3
T NATION on Twitter

Boost the effectiveness of your workout in 5 minutes. Here's how: https://www.t-nation.com/training/5-minute-workout-booster … pic.twitter.com/8TEzE10n3w

4
The Holiday Gut Checks: The Feel-Better-After-a-Workout Workout

You know you've gone way off track during the holidays. It's totally fine. And we know that feeling where you just need to get a good workout to feel a bit better about things. Here's the one for you. Personal trainer and registered dietician Tim McComsey with HUMANFITPROJECT demonstrates the routine.

5
Shanna 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

6
10 Strange, Awesome Exercises You Should Start Doing

Go rogue, raise eyebrows, and advance gains with these unique moves.

7
52 Foods that Boost Penis Health

Whether you can’t get a hard on , or just want your sex drive to surge, you can fuel your body (and your penis) with foods that make it run properly. That means eating foods that contain high amounts of omega-3 acids (to improve blood flow to the penis) to ones that have special enyzmes that can boost your libido to others that include powerful pleasure-boosting minerals (like zinc, magnesium, and selenium) to foods rich in the vitamins B, C, D, and E that help control stress and your nerves—all factors that impact penile health. With the help of nutrition expert Rebecca Scritchfield , RDN, we rounded up the top foods that fit the bill to get you going.

8
Zach Even - Esh on Twitter

ATTN #UndergroundStrengthGym Manasquan & Edison. 9 AM Training tomorrow, Don't schedule, Just show up to Attack!! pic.twitter.com/MXkAcG22X8

9
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!

10
Best Muscle Building Programs, Training Volume Progression for Muscle Growth

http://tinyurl.com/MI40University - click to enroll (FREE) and get a FULL list of ALL the other #MI40University muscle building videos. Best Muscle Building Programs, Training Volume Progression for Muscle Growth. 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...

11
Op-Ed: Arnold Schwarzenegger’s Christmas Challenge

Now I’m seeing how deeply and profoundly that same spirit of generosity is helping him. Yesterday, sick with a cold and shingles, ill and weak from chemotherapy, he barely get out of bed. He was pale, listless, and had no energy for anything, and had to be coaxed to the table for meals. Then he got a gift and a call from his idol, Gov. Arnold Schwarzenegger. He lit up when he opened the package, nearly in tears from delight. After the call, he was smiling and laughing. And this morning, he got up out of bed on his own. Insisted on doing his physical therapy exercises. Went for the longest walk he’s accomplished in weeks, a sparkle back in his eyes, color in his cheeks, and a smile on his face—all because of how his spirits had been lifted by an act of kindness.

12
Watch Kai Greene BELIEVE: One Man Show Online | Vimeo On Demand

From the mind of today's most beloved bodybuilder in the world comes a motivating visual experience like you've never seen before. Are you ready to BELIEVE? Presented by the Generation Iron network and directed by Vlad Yudin, Kai Greene's "BELIEVE" is a special one-man live show lifting the curtain and revealing the journey that made him bodybuilding’s most popular athlete today. Kai Greene is raw and uncut before a live theater audience in New York City. In an intimate autobiography, Kai shares the rise to his success and also plays numerous characters during his youth to document the darkest depths of his troubled past. Greene shares the deepest elements of his life for the first time ever in public. It is about fate, love, loss and perserverance. And now for the first time ever, this one night event is available to own exclusively with Vimeo On Demand. Giving everyone across the world a front row seat into the past, present, and future of the most motivational and creative bodybuilder on the planet.

13
Back Tri Set 12.23.15

DeFrancosGym.com: Badass Biceps! (Joe D's "3-6-12" tri-set)

14
Jon Hurley on Twitter

@BioLayne cause it's not challenging. Hardly leaves a pump. Doesn't cause much soreness.

15
Why 99% of Diet Plans Really Fail (Hint: It's Not Dessert)

Don't stress about dessert and booze. Instead, learn how fat loss (and gain) really works so you can build healthier diet plans and eat what you love.

16
Justin Cram on Twitter

@DeFrancosGym finally hit a 300# squat after being on #sb911 . Nothing beats a 35 pound PR after only 6 weeks!

17
Pauline Nordin on Instagram: “Post meal hot now. Great light in the hallway! #workoutmotivation #gymgirl #girlswholift #muscle #bodybuilding #moscow #travel”

18
Mark Dugdale on Instagram: “Hanging Band Technique as per The Craziest Training Method article by Joel Seedman on @testosteronenation”

19
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

20
Burning Down the Boy's Club: Why Women Belong in the Weight Room

The fear of being the lone pioneer forging into unchartered territory is enough to avoid a class or the gym altogether. Asking for help seems to be one of the largest obstructions preventing women from using equipment other than a treadmill. Most of the women Sklaver works with come from the dance cardio side of things; they don’t know what to do if they’re not being instructed step-by-step. But they want to learn, and that’s enough because knowledge has been a major catalyst feeding this progress.

21
Best Moves for Building Big, Nasty Traps

Take a look at any accomplished Olympic lifter and you will see the effect the clean has on the traps. The clean works the traps in a couple different ways; during the first pull you want a tight upper back. This is accomplished by squeezing your scapulae together. Scapular retraction is a great lower/mid trapezius exercise. In addition, during the second pull of the clean, a shrug motion is performed completing your full extension, working the upper part of the trapezius muscle. If cleans are not something you want to take the time to learn, start by doing high pulls.

22
The 6 Best Sex Positions and How to Train for Them

Knowing is half the battle. Get ready to impress with workout tips for every key sex position.

23
Growth Surge

Some supplements, when taken in large doses for a short period, might be just the thing for blasting through that plateau. Combining the following ingredients at the prescribed doses for one full week could give your muscles everything they are asking for and then some. Instead of the usual beat-down tactics, you’re taking an alternative route to the same end by jacking up your power and energy while igniting your growth triggers. It’s an opportunity to get back on the path to huge, which isn’t such a stellar word for Scrabble players, but it is a kick-ass word for bodybuilders.

24
13 Things Never to Do in a Gym

When it comes to gym etiquette , we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.

25
Burn Baby Burn

Researchers took trained men and had them perform a traditional workout doing four sets of eight diferent exercises (bench press, leg press, leg curl, seated row, military press, biceps curl, triceps extension, and situp). A second group performed high-intensity training, using heavier weights and lower reps. The high-intensity workout was much shorter. The traditional workout took 52 minutes to complete, whereas the high-intensity workout took 22 minutes. They measured the men’s metabolic rate on two separate occasions, once before the workout and then again 22 hours after it was finished. At the end of the study, training volume was much higher for the traditional resistance-training group (17,273 pounds vs. 8,536 pounds).

26
On Trial: Back Squat vs. Front Squat

Defense The regular (back) squat is the most natural way to squat and allows the use of more weight, which can lead to greater muscle growth.Prosecution Because most people are unaccustomed to doing them, front squats may not allow for the use of as much weight as regular squats. Placing the bar on the front of the body changes the biomechanics, offering different benefits from the regular squat.

27
Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

28
Top 8 Excuses for Not Going to the Gym

Obstacles creep up, and if you’re not careful, excuses can keep you from getting the physique you want. Check out these common reasons for skipping the gym or ditching your meal plan. Just in case you happen to use any of these as justifications for making choices that will hinder your goals, don’t worry, we’ve got some fixes.

29
Beat the Pain

My personal belief is this could be the main culprit in a lot of the nagging injuries we all have.  Obviously lifting heavy no matter what is going to produce "wear-n-tear" but we can slow it down by eating the right things. I'm known for having bad elbows and inflamed tendons.  Since making these small switches in my diet and increasing my fish oils, I've noticed a marked improvement in my tendonitis and lifting feels much better.

30
Your Bodybuilding Dream

Are you delusional or realistic about your physique goals?

31
Arnold Schwarzenegger's Six-Pack Routine

Lie faceup on the floor or a flat bench with your feet either flat on the floor or up in the air with your knees bent about 90 degrees. Cup your head lightly with your hands or fold your arms across your chest, whichever feels best. This exercise involves a short range of motion: Just contract your abs to pull your upper body toward your knees, then slowly lower back to the start. To ensure proper form, pretend as if you’re trying to push your lower back into the floor as you crunch up.

32
8 Ways to Burn More Fat

Most think of altering the metabolism as “boosting it,” but there are things you can do that also change the way the body handles food. For example, simply by taking a fiber supplement, you can alter the way your body handles carbohydrates. Fiber stimulates carbs to bypass fat storing pathways, which in turn means they ultimately head down other pathways for muscle fueling or building. There you go — a simple nutrition step to modify your metabolism.

33
5 Reasons Your Squat Sucks

Not getting the results you want from the king of leg exercises? Here are some likely culprits.

34
6 Moves for Sick Lats

The following 6 exercises, when performed with regularly (and correctly), will attack your entire group of pull muscles (including your biceps). Whether you can only do one or a few, if you continue to execute these movements with precision, you will find that a dozen pullups (or more) are well within your reach.

35
Phil Heath on Bringing Up Your Legs

The key is learning how to focus your exercises on the targeted muscles. So you may need to squat less weight in order to focus enough tension on your legs. This year I did 20 reps in every set of squats. Of course, I was using less weight than if I’d been doing 10 reps; but the intensity was of the hook. Try pushing every set of squats to 20 and you’ll know that higher reps are the hard way, not the easy way.

36
5 Methods to Progress Your Workouts

Follow these simple rules to stop stalling progress and fire up gains.

37
6 Things You Should Never Do Before a Workout

There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take , and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron . Ready? Here we go.

38
"Quadzilla" Paul DeMayo

Well, almost. DeMayo made his pro debut at the 1995 Mr. Olympia, where his definition lagged behind his density, and the lineup was stacked. He finished 12th. He placed similarly in three Grand Prix contests the weekend after the O, and then that was it. His entire pro career spanned eight days—a period during which he turned 28. Though it seemed he was just getting started, he was already done. For the next decade, DeMayo battled inner demons. He served two years in prison. He drifted in and out of jobs. And on June 2, 2005—at an age, 37, when other bodybuilders are still in their primes—he died of a heroin overdose.

39
Rest Periods Between Sets

Are long or short rest periods best for growth?

40
Three 15-Minute Muscle-Building Workouts

Choose a weight that’s roughly your 20 rep max and start with sets of ten. This may seem easy, but remember that you’re doing this for 15 minutes with as little rest as possible so you’ll definitely feel the lactic acid building. When you’re done one set, move right into the exercise for the opposing body part, and continue in this manner until the time is up. The key is to count the total reps done within that time frame and then increase it the next week. In this manner you’re constantly improving, which is the key to building muscle .

41
BSN Syntha-6 at Bodybuilding.com

SYNTHA-6® is an ultra-premium protein powder with 22g protein per serving and is BSN®'s best-tasting protein on the market. SYNTHA-6® not only includes essential amino acids and essential fatty acids, but is also an excellent source of fiber, which makes it a nutritious and multi-functional protein supplement. SYNTHA-6® is the go-to protein for any nutrition or exercise regimen because it is designed to suit a variety of active lifestyles and diet plans. And with SYNTHA-6®, the high standard of quality protein comes with taste to match, thanks to BSN®'s exclusive flavor technology.

42
Tiger Fitness - Bodybuilding & Workout Supplements

want to burn fat or build muscle? no matter what your goal may be we're here to help you make the best choice for you!

43
THE 12 STACKS OF CHRISTMAS — THOUSANDS OF DOLLARS IN HOLIDAY GIVEAWAYS

5. Potential Winners must submit an Affidavit of Eligibility / Release of Liability / Prize Acceptance Form within seven (7) business days of attempted notification. If any Prize or affidavit or release is returned to Sponsor as undeliverable or if Sponsor does not receive a response from any potential Winner within seven (7) business days of attempted notification, such Winner may be disqualified and such Prize will be awarded to an alternate Winner. Non-compliance shall result in disqualification and award of Prize to an alternate Winner. By accepting Prize, Winners consent that Sponsor or American Media, Inc. may use the Winners' names, photographs, or other likenesses, the Winners' hometown and biographical information, statements concerning the contest entry, or Sponsors' products without compensation for purposes of advertising, promotion, and merchandising, and grant all rights to edit or modify and to publish and copyright it. Winners must also make themselves available to travel at Sponsor's expense for promotional purposes. By accepting Prize, Winners agree to hold Sponsor, American Media, Inc.

44
T NATION on Twitter

"Bored of protein shakes but need them. Any ideas?" Try these Metabolic Drive recipes: https://biotest.t-nation.com/products/metabolic-drive-low-carb … pic.twitter.com/6pmRlWWd06

45
How to Do a Plank: A Single Move for Stronger Abs

HOLD IT If you don't have the core strength yet to do a regular plank, you can build up to it by doing a bent-knee plank. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.

46
5 Best Fitness Apps to Dominate Your Routine

Part of the problem is that weight lifting is hard to track without manually inputting the info yourself. While your phone can accurately track your steps using the built-in accelerometer, the technology doesn’t exist yet that can estimate how much you’re lifting, for how long, or correct bad form; a few wearables exist out there that measure your “muscle quality,” but those can be expensive, if not unreliable. But there are a few options for upping your training, and getting new ideas for workouts. Here are a few apps that can help you out.

47
The Get Swole Bi's and Tri's Workout

How it works: Most of the exercises that follow use the same progression: You’ll do a moderate set of 10 reps and then increase the weight and reduce the reps each set thereafter so you recruit more muscle fibers. On your last set, you’ll do a “back-off,” whereby you reduce the weight to the load you started with and pump out as many reps as you can. Even though you’ll be fatigued after three heavy sets, your nervous system has gotten the message: Gather as many muscle fibers as possible. Now you’ll be stronger going into your last set and can use a weight you got only 10 reps with minutes before for perhaps as many as 15. Greater stimulus equals greater growth.

48
How to Create the Best Workout Playlist

“Humans have a tendency to lock into a rhythm, and that has a direct influence on physical work rate,” says Costas Karageorghis, Ph.D., a sports psychology professor at Brunel University London and one of the leading experts on the relationship between music and athletic performance. Studies show that listening to music will reduce your perception of how hard a workout is by 10% (so you’ll feel like working out longer). Workouts will also become a lot more efficient, since syncing your stride or lifting motion to a beat will help reduce wasted muscle movement and slash your body’s oxygen uptake by as much as 7%.

49
T NATION on Twitter

Stop using diets made for sedentary people. Here's one made for lifters: https://goo.gl/yNGvZj  Free ebook. pic.twitter.com/x9Wgsg8Cmd

50
5 Exercises for Shredded Obliques

But even if you're still chiseling down your body fat percentage, you still need to train your obliques before you'll see them. You need to train them both for show and sheer functional ability: The external and internal oblique muscles are responsible for rotating and bending your trunk. These muscles also contribute to spinal stability—and that means training them with rotational stresses.

51 Ryan Koenigsberg on Twitter
52 Enter to Win a Body-Solid G6B 25th Anniversary Edition Home Gym
53 5 Rookie Mistakes That Will Ruin Your Squat
54 T Nation on Instagram: “Do Stage Reps to Improve Your Pull-Ups by Christian Thibaudeau People who can't do many pull-ups usually turn to some type of assisted…”
55 The Science of Speed
56 3 Music Apps That Will Create a BPM-Based Playlist for Your Workout
57 Jon Hurley on Twitter
58 Peter on Twitter
59 Adam Wasson on Twitter
60 6 Ways to Blow Up Your Biceps
61 @therock on Instagram: “10,000 hours. #OfficeOfSpencerStrasmore #Season2 #ballers #HBO Ball so hard. (and f*ck cuff links😜)”
62 The 4 Biggest Fat-Loss Myths
63 All About Specificity-JTSstrength.com
64 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Great day in the lab with Dr. Jacob Wilson @themuscleprof. We performed a variety of metabolic, fitness and blood tests before and after…”
65 #TruthB4Tribe on Twitter
66 Marisa Inda on Twitter
67 samantha on Twitter
68 Midnight Snacks Bad for Your Gut, Maybe Worse for Your Brain
69 Asia Monet - Mary, Did You Know?
70 Dan Bingham on Twitter
71 Dorian Yates on Twitter
72 True Reflections: Why a Mirror Is Your Next Great Weight-Loss Tool
73 Asia Monet Ray on Twitter
74 Chest, Shoulder & Triceps
75 Will McNamee on Instagram: “A year ago today, my dude @toddabrams was given some recognition and put in a magazine. Funny thing is, he just talked about how lucky he…”
76 Bodybuilding.com on Twitter
77 Go Nuts (The Smart Way)
78 Frank Zane's 4 Secrets to A Smaller Waist
79 High Protein Healthier Nachos
80 Warmup Tips: How to Use Static and Dynamic Stretching to Become a Better Athlete
81 Ronnie Coleman on Twitter
82 Dustin on Twitter
83 Brad Wieners on Twitter
84 How To Build Your Own Upper-Body Workouts
85 Deconstructing the "Best" Workout Plan
86 The Beginner's Guide to Six-Pack Abs
87 Flex Wheeler on Instagram: “Perfect Christmas gift💪🏾 #Repost @mexucan ・・・ The MEX POWER-L belt. More details at www.mexucan.com #mex #mexnutrition #mexucan…”
88 Shawn Ray on Instagram: “"I've never quite believed that one chance is all I get." - Anne Tyler #mrolympia #ifbb #npc #training #fitness #shawnray #shape #symmetry…”
89 @therock on Instagram: “This NAACP 'Outstanding Actor' nom for #ballers means the world to me, 'cause it's a reflection of EVERYONE'S work. Luh you JD & fam! Let's…”
90 Bodybuilding.com on Twitter
91 Fat Loss Rules: Grains and Weight Loss (A Twisted Relationship)
92 http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/964/Five_Reasons_Fish_Oil_Will_Make_You_Stronger_Leane.aspx
93 Mike Titan O'Hearn on Twitter
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Andrew Coulson on Instagram: “Try these to stop momentum💥 . Get on your back and earn that muscle. . Hey to all you guys out there who might like laying on your back…” Zach Even - Esh on Instagram: “Mike D hitting 335 X 2 #Deadlift at 155 bodyweight at #UndergroundStrengthGym #Edison - Mike trains and our gym 7 days a week, he wouldn't…” Ronnie Coleman on Instagram: “Hey guys we're over here at Ultimate Sports Nutrition, Arlington TX WHERE we're running a special on Beta-Stim and Stacked N.O, buy one get…” Adam Bornstein on Instagram: “When tug-of-war season comes around, I vow to be ready #fitness #training #conditioning” @frog.fitness on Instagram: “Can The Frog make you hit and exceed the blood lactate threshold of 4 Millimolars? What are @mikeohearn's numbers? Learn more about The…” Zach Even - Esh on Instagram: “My man @ray__jaz getting the crew w 5 minutes of bear crawls, the #Champion always goes beyond "normal ". / #Dedication…” [View All Videos]
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