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$250,000 Transformation Challenge - Presented By Optimum Nutrition

Become a leaner, stronger you in just 12 weeks!

Could You Handle Cory Gregory's Incredible "Muscle Trifecta?"

How Cory Gregory prepared for and successfully competed in an Olympic lifting event, a bodybuilding show, and a powerlifting meet—all in one weekend!

2016 In Review - Shawn Ray Unleashed Ep. 13

In episode 13 of Shawn Ray Unleashed, Shawn talks about the biggest stories in the world of bodybuilding & the contest winners from the year 2016.

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Protein Santa Cheesecake Bites

I don’t know about you, but after eating dinner, I often feel like having dessert. Not a massive desert though—just a bite of something sweet, especially during the holidays. These mini cheesecakes are the perfect way to satisfy your desire for something sweet while holding back on the sugar and calories. They're creamy, sweet, delicious, and macro-friendly, making them a perfect dinner chaser or afternoon snack.

C4 by Cellucor at - Best Prices on C4!

Warnings: Not intended for use by persons under age 18. Do not exceed recommended dose. Do not consume synephrine or caffeine from other sources, including but not limited to, coffee, tea, soda and other dietary supplements or medications containing phenylephrine or caffeine. Do not use for more than 8 weeks. Consult with your physician prior to use if you are pregnant or nursing, or if you are taking medications, including but not limited to MAOI inhibitors, antidepressants, asprin, nonsteroidal anti-inflammatory drugs or other stimulants. Consult your physician prior to use if you have a medical condition, including but not limited to, heart, liver, kidney or thyroid disease, psychiatric or epileptic disorders, difficulty urinating, diabetes, high blood pressure, cardiac arrhythmia, recurrent headaches, enlarged prostate or glaucoma. Discontinue use 2 weeks prior to surgery or if you experience rapid heartbeat, dizziness, severe headache or shortness of breath. Do not use if safety seal is broken or missing. NOTE: Please do not use in combination with other dietary supplements, pharmaceuticals, foods that are considered to be stimulants.

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.

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.

5 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

5 Ways to Get Fired Up Again | T Nation

Stagnation is a signal from your body. It's telling you to change something. If you don't, what do you think will happen? Certainly not progress. We do need to push the envelope from time to time, but not all the time. The Olympics aren't held every week, all year round. They're once every four years. Have you ever considered looking at your own training with this kind of timeframe?

The Absolute Best Way to Build Quads | T Nation

Or maybe it's more simple than that. Maybe it's because high-rep quad work burns more than anything else. Most lifters would much rather pile on the plates and do single-digit reps. That hurts, but it's a different kind of pain and strain. But 20 reps of an exercise that targets the quads, taken to failure or close to it? That's some soul-grinding, hypertrophy-inducing pain.

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.

Tip: The Supplement That Makes You Smarter | T Nation

The cool part about NALT is that it appears to do all this when the user is under stress. That could be college stress, work stress, relationship stress, stress caused by intense exercise, and even stressors like cold and heat. And when stress is abated other things affected by it improve, like libido.

PHIL HEATH 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

Tip: A Simple Way to Boost Total Body Strength | T Nation

If you've never experimented with this, you'll be blown away at the sympathetic response. In just a few rounds on both sides, your heart rate will be skyrocketing, your core and glutes will burn, and you may even get a little bit of a shake. Perfect. That's the type of response that builds grip and full-body strength.

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.

10 Things Every Skinny Guy Needs to Know About Getting Big

“You don’t have to spend 2+ hours in the gym every day,” Matthews says. Instead, he recommends getting to the gym on the regular. “You can gain muscle and strength lifting just once or twice per week,” Matthews says. “But if you want to maximize your gains, 5 to 6 days per week is optimal because it allows you to do shorter, more intense workouts and achieve optimal weekly volume for each major muscle group.” That means splitting ‘em up by day, so you’re not overworking or neglecting any: Day 1 could be chest/abs; Day 2, back/calves; Day 3, shoulders/abs; Day 4, legs; and Day 5, upper body with arms emphasis/abs.

The top fantasy football deep sleepers for week 17

On the other side of the 49ers' Week 17 game, the Seahawks will be dealing with a similar issue: how to fill the shoes of the now very injured Tyler Lockett. Neither Paul Richardson nor Jermaine Kearse are going to suddenly vault into the fantasy golden land being the third wide receiver on a team that can struggle mightily with the pass. But after seeing both reel in touchdown passes Week 16, there's hope one of them can step up for a week. Richardson has seen less work this season, but is more explosive and will likely continue to pick up kickoff returns (if your league rewards you for those yards) but is fairly untested. Kearse is going to get more looks, but struggles to catch what is thrown to him as well as separate himself from defenders. With the 'Hawks already a lock for the postseason and likely to rest their most important starters in this game, I foresee Richardson getting a real chance to shine here. Maybe Kearse comes for the ride, maybe he keeps catching less than half his passes and making fantasy owners cry.

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

The Velocity Diet is a science based, rapid body-transformation program that's so powerful and so effective that results border on being unbelievable. But this system is not for everyone.*

16 Hydroxycut Hardcore Next Gen by MuscleTech at - Best Prices on Hydroxycut Hardcore Next Gen!

For 20 years, the HYDROXYCUT name has been synonymous with results. And now next evolution of HYDROXYCUT is here. Two decades in the making, new HYDROXYCUT HARDCORE NEXT GEN features potent doses of key ingredients in unique, never-before-seen combinations to deliver the ultimate stimulant experience. It also contains green coffee for real weight loss results. Subjects taking the key ingredient in HYDROXYCUT HARDCORE NEXT GEN (green coffee extract [C. canephora robusta]) lost 10.95 lbs. in 60 days with a low-calorie diet and 3.7 lbs. in an 8-week study with a calorie-reduced diet and moderate exercise. Most thermogenic formulas don't have any scientific studies backing their key weight loss ingredients, let alone two.*

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.

Tip: 5 Ways to Dominate the Toughest Ab Exercise | T Nation

Instead of collapsing all the way to the ground at the point of failure, collapse to the knees. This shifts the point of contact from the feet to the knees. From here it's just like a kneeling rollout. Complete the rep by pulling the wheel back and standing back up. This shouldn't feel as intense as full negatives, so shoot for 5-10 reps.

Tip: Eat This Kind of Bread | T Nation

Even if you think bread is a devil carb, there's one type you should be eating. Take a look.

Tip: The Hybrid Hammer Curl | T Nation

When it comes to functional hypertrophy of the arms, the slight angles for both hand and shoulder positions are far more advantageous than the common fully pronated, fully supinated, and neutral grip positions with a neutral shoulder. Why? Because the body functions in spiraling groups of muscle, fascia, and neural connections. These create tension. So limiting this irradiation reflex doesn't make sense. Instead, train it directly.

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.

5 Moves for a Concrete Core

>> Execution: For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to a loaded barbell (10 or 25 pounds on each side) instead. This will be your starting position. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you breathe out. As your perform the exercise, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Your arms should also be staying perpendicular to the floor throughout the move. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you breathe in. Repeat for the desired amount of reps.

What's Your Gym Personality?

You're doing just fine. In fact, you're not even sure why you're reading this because, really, you feel good about the way you train. Underneath that contentedness, however, lurks a fear of change. "To be truly fit, it's important to switch things up every now and again," Holmes explains. "Otherwise you're not challenging your body or muscles enough and you'll start to adapt to your workouts." Once that happens, you won't maximize your fat burning.

The 7 best supplements to boost your immunity

A blue-green algae that often pops up in questionable looking Day-Glo-colored “health food” drinks, spirulina can’t be counted out on appearance alone. There is serious evidence that it has a variety of potentially helpful uses, including strengthening immunity, says Patel. Animal research on spirulina is strong; and though there hasn’t been much testing done on humans, one 2008 study did find that taking 2g of spirulina a day for several months helped some men and women to overcome nasal allergies. “Spirulina is very safe, and may help to lower inflammation in the body, improving overall health as well,” Patel adds.

The 8 Worst Things to Do After a Workout

In a perfect world all of us would be able to grab about an hour’s nap right after training to help our muscles and nervous system recover, but for most this is just not possible. I recommend that at the very least you avoid physically strenuous activity after working out. You should take at least a little time to just sit, relax and comfortably consume your post-workout meal. Weight training will only be effective if the body gets adequate rest to allow for the rebuilding process to take place.

Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

The Guy’s Ultimate Guide to Traveling During the Holidays

Calf Pumps: When you’re sitting for more than an hour, your blood begins to pool and becomes stagnant, says Weiss. “This can lead to dangerous blood clots that could cause a heart attack or stroke.” To ensure proper blood flow, try both seated and standing heel raises every 45 minutes or so. “The calf muscles are the biggest venous return for the lower extremities, so by simply pumping them, you will take care of the blood flow to the entire leg.” Do 3 sets of 20 to 30 raises for best circulation.

Deadlift Critique

I was just looking for some advice about my deadlift technique - this is my top set from today's 5/3/1 session (350lbs x9). I know it's ugly - my hips start too high and I don't use enough leg drive - and I'd really like to hear any and all advice.

The Bench Press Controversy

The bench press remains a superior movement, and it may be so for you, but only if you learn these lessons, as I did. First, it’s not an ego exercise, so don’t use it to see how much you can bench; use it to build your pecs. Second, adapt the exercise to your body rather than vice versa — if you feel it more in your chest muscles when you’re on a flat bench, then that’s the position you should use; if you feel it more at a specific angle, use that angle. Third, control the movement so that you feel the pump build in your pecs, right where you want it. - FLEX

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.

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.

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.

Tip: Strong Traps, Iron Grip | T Nation

Grinding away hundreds of reps on shrugs using a half-inch range of motion won't cut it. It's just not a good use of time. The deadlift is. The deadlift is probably your strongest absolute lift. Milk it for all it's worth instead of letting hundreds of pounds of iron drop to the floor.

Men's Fitness on Twitter

Turn up your 'T' (and your sex life). These 5 supplements can naturally boost your testosterone:


Fighter Diet is proud to offer superlative excellence in customer service and support to our global customer base. Our product lines are perpetually expanding and we welcome your inquiries for improvement. We value your loyalty and thank you for your continued support.

Top Ten Habits Of The Extremely Fit

Instead of spending hours a week logging cardio miles, the extremely fit have adopted the “minimum effective dose” approach to conditioning. They do short (less than 25 minutes) but sweet (they give it their all for each work bout) interval-style workouts because this type of exercise (anaerobic) has been shown to trigger protein synthesis (so you build muscle), raise EPOC (post-workout energy expenditure), and allow you to optimize recovery. 

Sagittarius Horoscope for Thursday, December 22, 2016

Thursday, December 22, 2016 - People might be high-strung today as the demands of the busy season begin to take their toll. However, there is also a sense of merriment in the air and the sound of laughter rings out -- which is exactly how you like it. Although there is a possibility for some turbulence on this flight, the lithe Libra Moon will help you maintain a level head amid the commotion and fly through the day like a seasoned pilot. Spreading cheer is one of the things you Archers do best.

Training Style: Volume Training

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

100 foods nutritionists confirm will help you lose weight

Sticking to a diet can seem restricting, boring, bland—but if you broaden your hunger horizons, there are actually a ton of foods ripe to help you lose those last few lbs. What qualifies as a weight loss food? You want items that have at least two of three features: high fiber content to help keep you full longer and aid in digestion, high protein content to keep you full and build muscle, and/or high micronutrient content to help reduce inflammation, repair workout damage, and keep you energized. We talked to 11 nutritionists and compiled a list of the top 100 foods you should be noshing on to lose weight without getting bored.

Shawn Ray @ Mr. Olympia 1992

'Uncrowned Mr. Olympia' Shawn Ray (September 9th, 1965; Placentia, California, U.S.A.) at the IFBB Mr. Olympia in Helsinki, Finland on Saturday, September 12, 1992. Shawn finished fourth.

10 workout programs to completely transform your body in 2017

New Year's resolution time is here. Everyone is going to be all fired up to make their changes, and building an epically strong and shredded body will be at the top of that list. Whether you're completely new to the gym, or let yourself go over over the last year or so, we've got a plan for you. We're dedicated to pulling in the trainers and athletes that live and breathe every minute of their day to improve themselves and their clients. This is our collection of programs written up by the regular contributors.

The best beard and mustache styles for every guy’s face shape

Guys with rounder faces typically have wide cheekbones, wide jawbones that sit at or below their mouths, and a short chin. If your face is shaped like this, it’s smart to focus on facial hair like a Van Dyke or a goatee, since it emphasizes the middle/bottom of your face and creates the impression of a longer, more pronounced chin. (Contrast this with the “triangle” face shape, which results from wide cheekbones and a long, pointed chin.) Guastella’s pro tip: “If you have a round face, don’t grow your hair or facial hair too wide—keep it narrower.”

3 Exercises for a Strong Lower Back

One of the easiest body parts to injure is most certainly the lower lumbar (lower back). The word lumbar is derived from the latin word lumbus, meaning lion, which is fitting since many guys get injured while trying to unleash their inner jungle cat - allowing their egos to push more weight than their bodies can handle. Throw in a dose of bad form and you've got the perfect storm for a weightlifting related injury.

What 4 Specific Body Fat Percentage Ranges Look Like on Men

You need a certain amount of essential fat—3%—which is found in the vital organs and is essential for normal functioning in a guy, Jordan explains. “Consequently, the minimum healthy percent body fat a man can achieve is around 3%, typically seen in endurance athletes, but also bodybuilders on competition day.” If that sounds ridiculously unachievable, don’t freak out—all our experts agree somewhere in 10 to 15% is the most realistic for looking cut. But, decide for yourself. Click through the following slides to see visuals and read exactly what it looks like to have 5-8% body fat, 9-13% body fat, 14-17% body fat, and 18-20% body fat. Then, on the last slide, find out how to achieve each one.

How to Gain Muscle in Just a Week

“Many athletes think that maximum weight is the way to go to grow muscle. However, increasing time under tension through a higher-volume exercise protocol is really the key,” Gilles says. “When you’re going for maximum weight, the brain will want to protect the muscle and generally athletes will quit because of a perceived muscle overload. However, if you go lighter on the weights, and increase volume, you push the muscles to failure and your body realizes there is a need to make the muscles bigger to adapt to this type of stimulus. So it starts releasing growth hormone and IGFL-1, two hormones that are positively correlated to muscle growth and reduction of body fat.” He recommends following a 10X10 protocol at 50 to 60 percent 1RM for the greatest gains in muscle size. (FYI, for max strength, a 4X4 set-to-rep scheme, lifting about 80 percent of your 1RM max is more appropriate.)

The 5 Best Fat-Loss Cardio Workouts For 2017

Looking at 2017 as the year to start seriously burning some fat? Great balls of fire, have we got some cardio sessions for you!

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

Dwayne Johnson Shares Superman vs. Black Adam Fan Art

The DC Extended Universe is going to be a much bigger place after both  Wonder Woman  and  Justice League  hit theaters next year. One upcoming DCEU project that hasn't generated as much buzz (but is still very interesting) is  Shazam!, which has secured Dwayne "The Rock" Johnson for the villain role of Black Adam .

The best ab exercises, according to science

That brings us to planks. The ACE study looked at both front forearm planks and side planks in terms of muscle activation of the rectus abdominus and the external obliques. The news was… not good. So should you scrap ‘em? Matthews’ resounding reply: Nope. “There are many additional muscles that make up the core—the deeper muscles we can’t access with electrodes,” she says. “In terms of training the core in the way in which it works in everyday life, you need to use muscles like the TA [transverse abdominus], which stabilizes the spine. Planks do that.” However, she says, there’s plenty of room for improvement on the static plank. The idea of the plank is to train the core muscles to stabilize the spine against movement. Once you’ve mastered a solid 30-second static plank, add movement to it to make the core muscles work harder. “Try rocking back and forth on your toes and forearms,” Matthews suggests. “Or shift side to side, or do forearm circles.” No matter which plank you chose, be sure to brace your abs in (as if you’re about to get sucker-punched) and squeeze your glute muscles to keep your hips fully extended.

10 workout programs to completely transform your body in 2017

New Year's resolution time is here. Everyone is going to be all fired up to make their changes, and building an epically strong and shredded body will be at the top of that list. Whether you're completely new to the gym, or let yourself go over over the last year or so, we've got a plan for you. We're dedicated to pulling in the trainers and athletes that live and breathe every minute of their day to improve themselves and their clients. This is our collection of programs written up by the regular contributors.

51 The fat-burning workout to do before any holiday binge
52 The Massive Muscle Bulk-Up: How to gain 5 pounds in 5 weeks
53 Universal Nutrition Animal Fury at - Best Prices on Animal Fury!
54 Weekly Twitter Giveaway Terms And Conditions
55 44 ways to get stronger now
56 Top 10 Low-Carb Fall Fruits and Veggies
57 How to Get Bigger Calves in 6 Easy Steps
58 50 first date conversation starters
59 The Two-Day Biceps Blast Routine
60 One-Dimensional Attack
61 Comprehensive Hamstring Training
62 Supersets for a Super Shred
63 5 Reasons You Need to Squat
64 Revitalize Your Abdominal Workouts
65 FighterDiet 12-Week Challenge
66 Thigh Size
67 25 Greatest Power Songs of All Time
68 7 Supplements for Intense Energy
69 How I Got Over My Fear of the Gym and How You Can Too
70 5 Fat-Fighting Strategies to Make Weight Loss More Effective
71 11 Ways to Fix Shoulder Pain
72 10 tips to cut body fat — for good
73 Best for Boulder Shoulders
74 On Trial: Incline Dumbbell vs. Preacher Curls
75 Build a Better Holiday Plate
76 Top 5 Traps Training Mistakes
77 Best Exercises for a Complete Back Workout
78 6 Tips for a Better Deadlift
79 Give yourself the gift of shred
80 Bodicafe - Best Products Selected By Iris Kyle and Hidetada Yamagishi
81 Dwayne Johnson and Zac Efron Hit the Beach in New 'Baywatch' Photo
82 It's Not A World Record (And Other Things That Piss Me Off)
83 Men's Fitness on Twitter
84 3 Ways to Get STRONGER in The Gym AND In Life for 2017 • Zach Even-Esh
85 on Twitter
86 8 at-home workouts to lose weight and build muscle
87 Dynamik Muscle on Twitter
88 The Ultimate Chest Exercise Pairing For Maximal Growth
90 Kellen Turner on Twitter
91 Men's Fitness on Twitter
92 Tip: A New Method for Big, Hard Legs | T Nation
93 Instagram photo by UndergroundStrengthGym • Dec 27, 2016 at 3:10am UTC