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The Leg Workout Even The Pros Fear

Take 4 common leg exercises and tweak each one to make it as challenging as humanly possible. Now, we're talking serious growth!

Arnold Classic 2017 Preview - Shawn Ray Unleashed Ep 12

In episode 12 of Shawn Ray Unleashed, Shawn talks about the men's open & 212 competitors who will be competing at the 2017 Arnold Classic in Ohio.

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Deplorable Dimples 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

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.

Bodybuilding Supplements - Six New Research Findings

Most athletes have experienced muscle soreness after intense weight training— called delayed onset muscle soreness (DOMS). Small tears in the muscle fibers cause the initial soreness— inflammation during the repair process makes it worse. Typically, pain increases during the first 12 hours after training because of the initial injury and gets progressively worse because of inflammation for a day or so before it gets better. Omega-3 fatty acids , found in fish oil, might prevent DOMS because they reduce inflammation— according to a small study led by Grant Tinsley from Texas Tech University. Seventeen untrained women took fish oil containing 3,000 milligrams of EPA and 600 milligrams of DHA for a week before a single weight-training workout designed to cause muscle soreness. Fish oil had no significant effect on DOMS, but the researchers concluded that trends in the data suggest that fish oil supplements might be effective. According to the rules of statistics and research, fish oil had no effect on muscle soreness. Using 100 subjects rather than 17 might have resulted in a significant effect.

Brandan Fokken's Best Chest Workout

Hit every part of your chest from different angles with lots of reps and as much weight as you can stand. This one is going to set your chest on fire in a good way.

Jumping Rope: From Beginner to Boxer | T Nation

  Start with the rope behind you and twirl it over your head as if you were going to start jumping. As the rope passes your head and starts to come down in front of you, cross your arms. Don't even try to jump over it at this point. Just drag the rope into your toes. Step over it and repeat until you're used to where your arms need to be positioned. When crossing, the goal is to completely displace your hands: Your left hand needs to end up where the right hand normally is, and vice versa.

How Not to Go Bald | T Nation

If you're genetically susceptible to hair loss, there's no easy 1-2 punch in preventing it. However, it's quite possible to reverse or maintain your current levels of hair by employing a "cocktail" of ingredients. Many popular shampoos and other topical products contain many of the following ingredients. As a good rule, though, be sure to use a few of them.

Tip: Build Arms in 60 Seconds | T Nation

If you typically go heavy, your set probably fell below 60 seconds. Let's say you did a fairly heavy 8-rep set, and it took roughly 1 second to lift the weight and you lowered it under control for 2 seconds each rep. Do the math. That's 24 seconds per set. Add a 1 second squeeze at the top of each rep and you get 32 seconds.

6 Biggest Blunders To Avoid While Trying To Add Mass Offseason

What makes this calculator especially appealing is that it suggests a marker that won't overshoot or undershoot your daily totals (at least for most people). Your goal may be to add size, but you want those gains be more muscle than fat. To that end, your daily caloric surplus should amount to a weight gain of 0.5-1.5 pounds each week, equaling 2-6 pounds a month. Doing so any faster likely means you'll add significant amounts of body fat, so you want to set realistic expectations on how fast you should be gaining weight.

Tip: The Leaning Lunge for a Stronger Butt | T Nation

Standard lunge form doesn't hit your glutes and hams much, and it can cause knee issues. Here's how to do it right.

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 with 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 .


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Tip: Do This BEFORE You Curl | T Nation

It stimulates muscle growth via an accumulation of growth factors and mTOR activation, but there's very little, if any, muscle damage. So you can (and should) do this type of biceps work multiple times during the week. Think 3-4 days a week. This will allow you to become even better at recruiting the biceps.

The top fantasy football busts of week 16

It's becoming painfully obvious that the dislocated pinky finger is bothering Carr. He may be a Pro Bowl QB and possibly even an MVP candidate, but he may not help you win a fantasy championship. He's thrown for a total of 590 yards and three TD the last three weeks, which works out to an average of 196 yards and one touchdown. Those aren't the type of numbers that will get it done for fantasy owners. The Colts present a favorable matchup, but it's just not clear that Carr can repeat his early season success. Plus, there may be other injuries that we aren't even aware of.

Tip: Eat 12 a Day and Replace Fat with Muscle | T Nation

Eat these for 30 days and gain a kilogram of muscle and lose a kilogram of fat. That's what science says. Check this out.

Merry Christmas, Bob | T Nation

If you're a regular T Nation reader, I doubt you need to be called out. But maybe you've caught yourself slacking. Maybe you've missed a few workouts or you started a little too early on the usual holiday feasting, like, say, back in September.

Velocity Diet® Plan - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Easy Additions: Healthy Cooking With Seeds

You likely have a few seeds stored in jars in the back of your cupboard, leftovers from recipes cooked months before. There they sit, still in mint condition. While you know they're good for you, it's not always easy to integrate these small nutritional powerhouses into your diet.

Tip: Live Longer, Prepare Veggies Like This | T Nation

The one thing that just about everyone can agree on is that eating fruits and vegetables is good for you, but just how good is always up for debate. In attempt to at least make a dent in solving that debate, scientists at the University of Sydney used data from more than a 150,000 Australians during the "Australian 45 and Up Study" and followed them for an average of 6.2 years.

Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week.

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Warnings: Consult your health care professional before use. This product is strictly intended for use by healthy persons 18 years of age or older. Each serving (1 scoop) contains 325 mg of caffeine. Do not use if you are pregnant, nursing or trying to become pregnant. Do not use if you are currently unaware of your health status or if you have a medical condition. Do not use if you are taking prescription or non-prescription medication of any kind. Do not use if you are prone to overheating or dehydration. Discontinue at least 2 weeks prior to surgery or if you experience rapid heartbeat, dizziness, severe headache or shortness of breath. This product contains a chemical known to the State of California to cause birth defects or other reproductive harm. KEEP OUT OF THE REACH OF CHILDREN

6 Muscle-Building Myths: Debunked! | T Nation

The science, noted above, tells us that the more fat and the less muscle you have, the greater your ability to gain muscle and lose fat at the same time. This doesn't mean you should go get fat. It just means your biology is working in your favor when you want to pack more muscle on, but have some fat to lose.

Tip: The Bacteria That Builds Muscle | T Nation

We know that fostering the proper types of bacteria in your gut can quell inflammation and lead to better health in general, but now there's mind-blowing evidence that suggests the right gut bacteria might help you grow muscle and build endurance.

Tip: Build Biceps with an Empty Bar | T Nation

Most guys that struggle with biceps growth use really heavy weights and a lot of momentum to curl. Then they do reps in the low ranges and, ultimately, the biceps really don't end up doing a lot of work or getting a lot of tension. The upper back helps with the initial cheat to start the curl, then the negative portion of the rep is basically just the barbell dropping back down.

Tip: Take This Vitamin for Better Sex | T Nation

If this is impossible (because it's freakin' winter), or you can't abide by this "risky" behavior, use supplemental D3. Unfortunately, the only way you'll know if you're up to healthy levels is to get a blood test. The desired level is between 50 and 70 nanograms per deciliter of blood.

Men's Fitness 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

Training Style: Volume Training

Learn how to crank up your workout and turn up your muscle-building gains

6 Perfect Muscle-Building Meals

700 calories, 60 g protein, 83 g carbs, 13 g fat Why? For muscle-building, there'’s nothing like beef -— it contains creatine, all the necessary aminos and a full spectrum of B vitamins, and it'’s dense in iron to assist in energy production. Pasta provides carbs, which are essential for energy, and broccoli yields compounds that help with fat control. Hardgainer Tip: Choose lean, not extra-lean, beef (around 10%-–15% fat as opposed to under 10%). The extra fat and calories spare the burning of glycogen and protein for greater growth. Shredding Tip: Temper your lunchtime carb intake: Eat just 1 cup of pasta but double up on the broccoli -— low in calories, high in fiber -— to control calories and your feelings of hunger.

Best for Boulder Shoulders

To sum it all up, the research concluded that it’s best to use several different exercises to build impressive shoulders. The best exercises for the anterior deltoid were: the Smith machine shoulder press, free-weight bench press, and pec deck. The best exercises for the middle deltoid were: the free-weight lateral raise, cable-crossover lateral raise, and reverse pec deck. For the posterior deltoid, the best exercises were: the reverse pec deck, incline lat pulldown, and seated row. - FLEX

How To Keep Chin-Ups From Jacking You Up

Now think of that movement in an exercise setting. How often do you press a barbell overhead with a supinated grip? You may do an overhead dumbbell press, where you start with a supinated grip at the bottom, but end with a pronated grip at the top, often referred to as an Arnold press. Or you may do a reverse-grip bench press. Honestly, if I review your training logs for the past five years (and I know that every reader is smart enough to have a training log), I'm sure I'll see a variety of overhead presses using various implements and grip widths, but the grip orientation will always be either pronated or neutral.

Best Exercises for a Complete Back Workout

The back isn't only one of the body's biggest and strongest body parts, it's also the most complicated in terms of being a series of interconnected muscle groups. For the purposes of this feature, we're dividing the back into its four main regions: 1) the upper and outer lats, 2) the lower lats, 3) the middle back and 4)  the lower back . Each area requires specific stimulation via the exercises and angles of attack used, and we'll show you the two best exercises for each.

"Episode 92: The Formula for Prosperity w/ Super Bowl Champ Steve Weatherford" from Joe DeFranco's Industrial Strength Show by on iTunes

I have been waiting for Joe D to put out a podcast for the longest time! And once again Joe has over delivered to his audience. The first show was jam-packed with so much info I can't imagine how good the rest of the shows will be. DeFranco is the most well rounded coach in the world so I expect lots of great training information for a wide range of athletes and washed up meatheads (Joe's term for former athletes) alike. He also has a knack for making things very simple and practical. Whether you're training for the NFL Combine, looking to improve your running form, or trying to get abs for the summer, this should be your #1 podcast. I could listen to this guy speak all day. Kudos coach D. Jon (DeFranco follower since 2006)

Everything you need to know about carb cycling

"Carb cycling has actually been used in the fitness industry for decades as a powerful way to maximize fat loss while sparing lean muscle and preventing a metabolic crash and subsequent rebound," says Powell. "Low carb days are designed to put the body into an abrupt calorie deficit from the high carb day, which leads to the body mobilizing and oxidizing fat," says Powell.  "However, by also removing carbohydrates, it forces the body to release catabolic hormones which accelerates the rate at which the body mobilizes fat for oxidation." What's more, this way of eating helps prevent you from ever feeling deprived or restricted since you can eat lots of different types of foods (more on that on the next page). That means you'll be more likely to stick to the plan rather than crash dieting and failing.

Tip: Strengthen Your Mind-Muscle Connection | T Nation

One of the biggest obstacles lifters have when trying to build lagging areas is a poor mind-muscle connection. Once you're past newbie gains, you'll have one hell of a time building your body until you "feel" the muscles working. This is where the iso-dynamic contrast method comes in. Here's how it looks with a biceps exercise.

RSP Nutrition AminoLean Energy Formula at - Best Prices on AminoLean Energy Formula!

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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.

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Tip: Do The Loaded Hang | T Nation

Control the descent of your last rep on the pull-up bar and maintain the tension and the position at the shoulder while squeezing the bar as hard as you can. Stay in that position, fighting the urge to go lax at the shoulders. Don't hang out on the capsule and ligaments.

Sagittarius Horoscope for Tuesday, December 20, 2016

Tuesday, December 20, 2016 - There are so many details to manage this time of year that it's tempting to just surrender control and let someone else deal with all the facts and figures. The last thing you want to do is crunch numbers now, but you feel the tense pull between what you know must be done, and where your heart is calling you to go. Fortunately, the Moon's shift from analytical Virgo to affable Libra makes it easier to see things from a more peaceful perspective. Honest hearts produce honest actions.

Instagram photo by Mr. Olympia LLC • Dec 24, 2016 at 2:15am UTC

Mike Titan O'Hearn on Twitter

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What is the best holiday workout schedule?

The holiday season can be awfully tough on the body. Not is the food a killer, but your schedule can be just as unforgiving. Taking in the extra calories, coupled with a series of missed workouts and you're 5 pounds heavier in a week. The best way to combat holiday weight gain: keep up with your fitness, no matter what. But, given the difficulty of scheduling, we're designed a "holiday workout schedule" to simplify it all. The goal is to workout five days. Three days will be spent in the gym lifting weights and two days can be done from home. The lifting days are built around big, compound exercises and done with extremely low (or no) rest periods. This will have the body using massive amount of calories. The at-home workouts are quick bodyweight circuits designed to rev your metabolism without needing to get to the gym to do it. All five workout should take approximately 30 minutes.

10 Training Fixes

FIX |  There is an easy fix to this. Simply avoid compound exercises. For example, you can train chest with dumbbell, cable, and machine flyes (all isolation) without doing a single press (compound). However, compound lifts, in which you can use more weight, are too valuable to skip long-term. You need to consciously focus the compound exercise on your target. For example, when doing incline presses, tense your upper pecs. Pre-exhaust is another great fix because it assures that the targeted area will fail first. Do incline flyes before incline presses. You can even superset the two, flying for a set just before pressing for a set.

8 quick workouts to fight weight gain

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.

Deadlift Form Check

Here is a clip of one of my many sets trying to work on starting position and overall form. I used 309lbs or roughly 70-75 percent of my latest max to force me to use correct form under weight. Ive tried everything, read for days, and watched almost all youtube videos on setup and form and can't figure out if my legs straightening is something Im doing wrong or if its just how it looks when I deadlift. Any words of advice?

The best jeans for men: 20 pairs of denim for the 5 major body types

So, we rounded up some of the best fits from some of the best brands for just about every body type. The male form is broken down into three main body types: Ectomorph, Mesomorph, and Endomorph. But since not every guy fits neatly into one of those "types," we also included Ecto/Mesomorph as well as Meso/Endomorph.

10 tips to cut body fat — for good

Instead, keep a food journal for 3 to 4 days and track exactly how many calories you’re eating and drinking. Then, gently reduce your caloric intake by 500 calories per day to boost your fat loss. Measure your body fat every few weeks with fat calipers to make sure you’re moving the right direction.

Build Muscle and Get Lean with the Right Breakfast

The protein-only and fasting groups displayed significant increases in growth hormone, whereas the protein-plus-carbohydrate individuals showed no changes. Growth hormone is an essential part of your muscle-building goals, as it helps to spare amino acids in the body. Also, cortisol— your stress hormone—was lowered the most in the protein-only breakfast. So why include the MCTs? Medium-chain triglycerides are easily absorbed fats that, unlike normal triglycerides, can be used immediately for energy. Studies on MCT usage have shown increases in growth hormone, more fat being used for energy, and an increase in metabolism . Having some fat at breakfast may also shift the body toward using more fat as fuel during the course of the day.

5 Good Reasons to Eat Your Carbs

Unfortunately, many people confuse insulin spikes with blood glucose spikes. While a rapid rise and subsequent fall in blood glucose can contribute to hunger, elevated blood glucose also causes rapid rise in insulin. So carb-fearing fanatics like to blame insulin and the effects of carbohydrates on insulin for weight gain. However, protein can be just as potent of a stimulus for insulin as carbohydrate. A 2010 study compared the effects of two different meals on insulin. One meal contained 21 grams of protein and 125 grams of carbohydrate. The other meal contained 75 grams of protein and 75 grams of carbohydrate. The results indicated that the higher protein meal induced a slightly higher insulin response.

6 Ways to Eat Lean This Holiday Season

So, perhaps you successfully negotiated a gravy-laden buffet line and a pie-heavy dessert tray on Thanksgiving, but the next several weeks are a veritable minefield of waistline-bulging buffets. Some hardcore physique-conscious gym rats might be thinking about declining a few invitations. Don’t. It’s the holidays and you can safely enjoy meals with friends and family without ruining your gains. Here are a few top tactics I like to employ at this time of year to stay trim heading into the New Year.

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57 On Trial: Incline Dumbbell vs. Preacher Curls
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60 MarkKO's Training Log
61 Put Some Polish On Your Front Delts
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63 The Workout to Burn Off Your Belly Fat
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74 Asia Monet - "This Christmas" (Cover)
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77 High Protein Sweet Potato Chili
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79 The Best Training Techniques for Muscle Size & Strength
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81 Instagram photo by Mark Dugdale • Dec 24, 2016 at 3:45am UTC
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