Top Videos
American Sniper - Official Trailer 2 [HD]

From director Clint Eastwood comes “American Sniper,” starring Bradley Cooper as Chris Kyle, the most lethal sniper in U.S. military history. In theaters Dec...

Never Chase Fatigue, Chase Performance

[View All Videos]

Top News
Sagittarius Horoscope for Friday, December 26, 2014

Friday, December 26, 2014 - Family dynamics are more complicated than they seem today, especially if you are trying to keep things upbeat and lighthearted. You don't want to be the heavy one, yet unexpressed emotions lurk just beneath the surface and only gain in intensity if you continue to ignore them. However, your willingness to forgive others could be a key to resolving the current stress. Talking about your feelings isn't nearly as scary as you think as long as you don't blame anyone else in the process. Ultimately, you can be a hero by shifting the energy and beginning the healing process.


Forgot your password?

Shredded Abs in a Hurry

Getting ripped is, for lack of a better word, easy. It just takes time. Follow this three-step plan for shredded abs.

20 Rules For Staying Fit, Strong and Ripped

Bodybuilder Pauline Nordin gives us her words of wisdom to achieve and maintain fitness goals.

The Lowdown on Lat Pulldowns

To perform lat pull downs the right way, setup with the knees anchored under the pad and with an upright torso. Grab the bar with a moderate shoulder width grip or slightly wider as long as it doesn’t cause discomfort with your shoulders. Pull the bar deliberately down until it touches your upper chest, directly below your neck. I tell my athletes to imagine pulling with their elbows and not their hands. This simple cue will often help them engage the lats better.

The Truth About Post-Workout Nutrition

In life and in fitness, consistency is one of the main secrets to success. You can’t work out once in a while and expect to see real results. The same holds true when it comes to your post-workout nutrition; it’s consistency over time that will bring about major changes. Feed your muscles what they need after every workout within the metabolic window, and you will be amazed at the body you'll achieve.

The 30 Best Abs Exercises of All Time

Everyone is different; some may get abs from soley working the belly to exhaustion while others may get their abs to pop without a single situp. But to train the core effectively, it comes down to the three planes of motion: frontal, sagittal, and transerve. Doing abs exercises in a circuit style keeps the intensity high and will likely lead to more fat loss.

20-Minute Workout - Get Big Quick

The time you take to train doesn’t matter—the intensity does. Have only 20 minutes? No problem, as long as you’re ready for the roughest 20 minutes of your life. This workout uses some tough exercises and intensity techniques to make sure your muscles get the workout they need.

10 Foods That Fight Fatigue

“We put so much emphasis on caffeinated drinks, but those just spike up your energy before slowing you down,” says Jim White, R.D., owner of Jim White Fitness in Virginia. “Get rid of this idea of a quick fix.” Instead, White recommends eating frequent meals (skipping one can cause your blood sugar to rise and then tank), and putting some strategy behind the foods you pair. For example, whole grains consumed with protein can help prolong an energy high. With that, watch your sugar intake. Sweets, pastries, or even granola bars boost energy, but that energy quickly plummets.

Kid who made good comes home and tells his parents he paid off their mortgage.

Joe Riquelme is the creator of the popular mobile app Videoshop , which lets people edit videos directly on their phone. As you can imagine, that's a pretty good app to have designed, since a lot of people shoot and share videos from their phone—enough people, anyway, that Joe was able to afford to come home this Christmas with a very awesome gift for the folks who raised him well. It's hard to say what the nicest part of this video is: his gift, their reaction, or the fact that they raised a kid who wanted to do that.

The 15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

6 Things You Should Do After Every Workout

Get the most out of your training efforts by incorporating these practices into your post-workout regimen.


#9: Believe and commit. The true secret of the effortlessly lean is that they believe they are lean. They act like they are lean. And even if their body comp isn’t always optimal and they gain a few pounds of body fat, they are still committed to all their “lean” habits.

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

Three Juice Recipes That Pack a Punch

Downing pulverized produce can do much more than just hit your body’s reset button. With the right ingredients, homemade elixirs can be fat-burning, energy-boosting, workout recovery-speeding powerhouses. For a few quick recipes, we turned to Men’s Fitness columnist Candice Kumai, author of the new book Clean Green Drinks , which features 100-plus results-driven juice and smoothie recipes built around functional ingredients like bone-and muscle-protecting baby spinach, digestion-aiding ginger, and disease-fighting herbs and spices. BOOST ENERGY: THE CUCUMBER CLEAN GREEN

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

17 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

Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

T NATION on Twitter

Improving your movement capacity will make building muscle that much easier. Get some: …

The 22-Minute Holiday-Time Workout

It's so easy to slack off around holiday time, tight schedules and stress are the perfect excuses. Well, we've just made it harder to cut out. This 22 minute workout is fast, effective, and covers all your bases from conditioning to muscle building.

Burn It: Score the Cheapest Airline Ticket Possible

Airline ticket prices are governed by supercomputers employing algorithms that take advantage of dynamic pricing, which means that costs are never fixed. Instead, they rise and fall in response to demand and a host of other factors. Believe it or not, the very same seat on a given flight is typically offered at around 20 different prices. On average, 92% of passengers snag their ticket at some type of discount, although rarely the same one. Why? Apparently this is the best way to maximize profit in a bankruptcy-prone industry where every cent matters—but that’s another column.

Seminars & Clinics

Book Clearance

8 Boredom-Busting Smoothie Recipes

Strawberries and frozen banana—again? Power out of a smoothie slump by blending new ingredients, like hemp seeds, winter squash, and dried figs, into a health-boosting beverage your taste buds will love.

America's Sweetheart, The Rock, Makes TNT's 'Wake Up Call' the Rare Motivational Reality Show Worth Watching

Motivational reality programs are hard to do correctly, and can be excruciating to watch. Producers must walk a thin line in order to make their series inspiring instead of exploitative. They must show that they are honestly invested in their subject and the changes the subject want to make, but they have to do so in a caring, touching way, or else the program runs the risk of falling into the category of a “scared straight” episode of a trashy talk show, one that puts terrified teenagers into a jail cell and films them crying for hours. When done well, each installment ends with a sense of accomplishment for everyone involved — the host, the subject, the viewers — but when done poorly, it’s an embarrassing watch that leaves you feeling dirty. TNT’s  Wake Up Call , hosted by wrestler-turned-actor (and hopefully soon turned-politician) Dwayne “The Rock” Johnson goes back and forth between these two extremes from episode to episode but always lands on the good side, and ends with an emotional bang.

Men's Fitness

We are unable to find iTunes on your computer. To download the free app Men's Fitness by American Media Inc., get iTunes now.

11 Ways to Eat to Make Your Abs Pop

There's a layer of flab over your abs. Yes, you do have abs. It's just time to get your diet in check. Here are 11 nutrition tweaks you need to make starting today.

Peter Thiel Is Taking Human Growth Hormone In Hopes Of Living To 120

Thiel was asked about his thoughts on "the extension of human life" — something he thinks a lot about. Thiel is famous for his belief that human life could be extended dramatically if only we could figure out the medical science and technology required to achieve that. He said he took the pills on a daily basis and that HGH helped "maintain muscle mass, so it's less likely to get bone injuries and arthritis and stuff like that, as you get older."

7 Protein Myths

Lies, fabrications and outright fiction everywhere you turn — you might think you’re in the midst of a political convention. No, it’s just a general discussion about protein in an ordinary gym. At its core, protein is a simple nutrient. The amino acids from dietary protein represent the bricks that lay the foundation a body uses to create new muscle tissue; if you fall short of the appropriate protein intake, you won’t grow. Simple, see?

Tri Prioritizing

Normally, I would suggest training thighs, the larger of the three muscle groups, first, followed by bis and tris. But because you’ve indicated that your triceps are lagging, you should start your workout with triceps to fully prioritize them. Perform two exercises: lying triceps extensions and pushdowns. Stick with three sets per exercise, but treat the first as a warm-up set, consisting of 12 to 15 reps, and perform the following two to hit failure around the eighth rep.

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.

The Complete Arnold: Biceps

When doing any dumbbell curl, whether it’s standing, seated, incline, or concentration curls, start with your hand in a neutral position and then rotate it as you perform the rep so that your palm faces upward. Two inches or so from the top of the curl, twist your hand farther so that your pinkie finger is higher than your thumb and forcibly tense the biceps. The pain of the contraction is very intense, but it’s well worth it. Do this with every rep of every dumbbell curl you perform and, over the long term, it should make a big dif erence in your arm development. In addition to supinating, I preferred to let the dumbbell “drag” behind to get a stronger contraction of the biceps. Most people start a curl with their wrists straight, then flex their wrists toward the shoulders for better leverage as they raise the weights. That essentially eliminates gravity and nullifies the final part of the movement, where the peak contraction can really be accentuated. But when I curled the weight, I let the dumbbell roll down my hand and settle in my fingers so that my wrist was extended throughout each rep, not flat or flexed as you usually see.

10 Winter Cocktails for the Holidays

It's winter! Which also means it's frigid and dark outside. And three feet of snow stands between you and your local bar—so why fight the urge to nest? Liven up the cozy atmosphere at home with these wintry cocktails crafted by master mixologists featuring herbs and spices that celebrate the season. Whisky 101>>>

7 Surprising New Stats on Singledom

And you thought you were the player: Single women are more OK with the idea of dating multiple people at once than men are. Seventy two percent of single women think it's fine to casually date more than one person at the same time, while only 60% of single men feel the same way. Kind of hot...kind of worrisome. 7 Types of Women Who Will Waste Your Time>>>

Weider Principle #24: Flushing

The late, great Joe Weider was always ahead of the curve. Take his flushing principle. OK, it wasn’t aptly named, and its directives—which we’ll discuss shortly—are far from cutting edge. But the concept of increasing your muscle pump to increase muscle gains remains distinctly modern. There is today a whole industry of nutritional supplements and training programs focused on blood volumization. When Joe Weider was first publishing articles about flushing several decades ago, the contention that the pump could aid growth and wasn’t merely a temporary ego boost was frequently scoffed at. But, as always, the father of modern bodybuilding was leading a revolution in workout science. This month we salute one of the most enduring tenets of that revolution. Get ready to pump up the volume.

The Man Who Transformed Bodybuilding & Fitness

“One day he came back, and he brought this axel from a train and some wheels,” Ben remembered. A rail yard worker had welded flywheels to an axel so Joe could exercise with the approximately 75-pound bar. “If you’re born to the iron, you know it the first time you lift a weight. I knew it,” Joe stated. Unable to afford a set of adjustable weights, he purchased one on layaway. Soon, he was winning weightlifting contests, and, when a primitive gym opened in Montreal, he joined. “I took up bodybuilding because I was weak and frightened,” he said. “Weights made me strong, made me secure in myself, and really made me feel special.”


The 2015 film  Sister Code , starring Amber Rose, Eva Marcille, and Drew Sidora will also be featuring some young upcoming stars. One of these youngsters, Asia Monet Ray will be portraying a young version of Amber Rose’s character, Lexi.

Fat Scorching Body Weight Workout

Because the exercises are strategically sequenced to promote constant movement. Pushups and V-ups will give your legs a break after box jumps so you won’t need to stop and rest. “I love this workout because it’s fast and effective,” says McDermott. “Keep this circuit going continuously for 10 minutes and you’ll be feeling it in no time.”

4 Key Techniques to Maximize Chest Size

Nearly every old-timer with great chest development performed barbell or dumbbell pullovers. Not only does this exercise work the chest but even the lats and intercostals. Maximally-developed intercostals give the illusion of a bigger rib cage when taking a breath and holding pose. Recent research has confirmed that cable and machine pullovers are more effective for targeting the lats while barbells and dumbbells are for targeting the chest. Barbell or dumbbell pullovers are a necessity to truly maximize the illusion of a huge chest.

TEST Your Muscles & Grip Strength with Strongman Training & Arm Wrestling - Zach Even-Esh

With my high school soccer team I put a log, a stone, a 75# sandbag and an old cooler filled with sand (50#) on one end line. Players pick one up, walk to the other end of the field, jog back, pick up another object, walk to the other end, repeat until they’ve made a trip with each object. Rest periods depend on how many athletes are training in that session and how many objects I can scrape together.

Real Deal Workouts

For six straight years from 2000 to 2005, he fended off all challengers—except one. For him, it was torturous. But, with time, we can place his achievement in perspective. Competitive bodybuilding is, first and foremost, about victories, but judging panels rank entrants from best to worst, and the Arnold trails only the Olympia for lineup quality. So let’s give only congratulations to Cormier and no condolences. A half-dozen consecutive runner-up finishes in bodybuilding’s No. 2 contest is a string of consistent excellence worthy of celebration. To honor it, we present the six training tenets that made Chris Cormier almost but not quite unbeatable for six straight Arnold Classics.

6 Simple New Year's Nutrition Tips -

The new year often comes with clean-eating resolutions. Make this year's healthy habits stick with these 6 essential tips!

Sherlyn Roy on Twitter

My FOREVER Bunny, Mommy& Daddy, @MikeOHearn , will love you Always. We miss you &nothing will be the same w/out u

Midnight Mass

What you eat before, during and after you sleep can make your physique an overnight success.  Bodybuilders need sleep to grow. The optimum amount is eight hours for most hard-training bodybuilders who want to continue adding muscle mass. During this time, you may not burn as many calories as you do at other times of day, but you nonetheless still burn calories. If you’re a typical trainer, you don’t get up to eat in the middle of the night. Your body turns to muscle mass for energy while you sleep, burning up the precious muscle you worked to acquire during the day. It’s a conundrum. Sleep means growth, but it also means the breakdown of muscle tissue for energy.

Your Last 5 Days!

* Scan below and click on  the look inside banners or glance at the TOC (table of contents). These are not crap manuals tossed together at the last minute. These manuals are the result of a project that begins in June each year. The amount of hours and effort that goes into these is extensive but that should not play into your purchase decision. We can all train like crap for year after year and get no better if the program sucks. The time spent is a non-factor what matters is the end-result. I mention the time spent only to illustrate the passion and dedication the team has to this project. It also allows me a place to thank them for their efforts.

Mr Olympia LLC 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

Biotest on Twitter

Blocking certain receptors enhances lipolysis in areas otherwise resistant to fat loss:

T NATION on Twitter

Complexes are a great way to build muscle and burn fat while avoiding boring-ass cardio: …

Kip Smith on Twitter

@PHILHEATH got the cactus bowl gun show workout in here at armbrust where you at?

BPI Sports Whey-HD at

WHEY HD™ is a modern day masterpiece. It is a smooth, delicious, mouthwatering scoop of unadulterated pure "ULTRA PREMIUM" whey protein powder. Formulated to dissolve easily and digest quickly – WHEY HD™ is the absolute best.*

Bodyweight Supersets For Super Strength! -

Supersets aren't just for burning out your arms with dumbbells. You can use them to get the most out of big-bang calisthenics classics, too! Al Kavadlo is here to show you how.

51 Fighter Diet on Twitter
52 Dorian Yates on Twitter
53 5 Everyday Benefits of Stronger Abs
54 Pick Your Perfect Protein -
55 Shawn Ray's Photo
56 Dorian Yates on Twitter
57 This May Be the Best Weekend Bag Ever
58 8 Holiday Cocktails Made with Moonshine
59 Dorian Yates on Twitter
60 Arnold Schwarzenegger Series Iron Whey at
61 T NATION on Twitter
62 20 Small Changes That Yielded Big Results