Top Videos
Kris Gethin's Muscle Building 12-Week Trainer: Promo -

Kris Gethin is back. He's on a mission to build maximum muscle in 12 weeks, and he's going to show you the way. Sign up to follow along and get notified when...

Ronnie Coleman Stacked N.O. Supplement Review - RCSS NO Signature Series

Buy Ronnie Coleman Stacked N.O. Here: Visit our Website: Like us on Facebook: h...

Tomorrow. I am back.

The full trailer comes tomorrow.

Big Back Combo - Heavy Lat Pulldowns with Heavy Face Pulls

Build Muscle MASS Fast Join the TEAM! Get FREE Muscle Building eBook http://www.dies...

How to eat and thrive over the holidays

In this video, I cover my basic approach to eating over the holidays without derailing your fitness progress. In other words, how do you allow yourself to en...

How To Properly Perform A Push Up with Joe DeFranco

Joe DeFranco of DeFranco's Gym at the Onnit Academy shows how properly perform a push up.

Extreme Range Split Squat

[View All Videos]

Top News
Zone In: The Right Way to Do the Mediterranean Diet

Best-selling author and nutritional researcher Barry Sears, Ph.D., reveals how you can turn your health destiny around in this exclusive adaptation of his new book, 'The Mediterranean Zone.'

How Many Eggs Are Safe to Eat? - Born Fitness

While the whites still offer protein, it’s only slightly more than 50 percent of the total amount. The yolks are part of what give eggs the highest possible biological value, which is a measure of how well a food suits your body’s protein needs. So if you’re looking for the healthiest way to eat your eggs, your best bet is to keep the yolk. (The exception: Let’s say you’re on a “diet” and are counting macros or keeping fat lower, there’s no problem just eating a bunch of eat whites and saving calories. Sometimes I do it myself, but the reason isn’t to avoid the yolk or for health reasons; it’s to save calories. There’s a big difference.)

Sagittarius Horoscope for Wednesday, December 3, 2014

Wednesday, December 3, 2014 - Your current path appears to narrow today, but this constriction doesn't prevent you from focusing on the possibilities, rather than the limitations. You might believe that you're being realistic in your thinking, even if someone says you have lost touch with the facts. Nevertheless, you could squander a short-lived opportunity if you waste time worrying about the opinions of others. Your success doesn't depend on anyone else now; it's the result of your internal fortitude and relentless optimism.

21 Life Lessons You Learned From George Costanza

"It's not a lie if you believe it."

31 Ways To Build A Bigger, Stronger Back

If you're a fan of circuit training , this back-blasting workout video offers a great resource to pick a few unique exercises to add to the mix. According to fitness trainer, Andy McDermott - creator of this mega-move, back workout - variety is key. Not just physically, but mentally as well. Having an ample mix of back exercises to choose from ensures that you'll never have to do the exact same back workout twice. And by switching up your routine, those plateaus that prevent you from adding more muscle will be obliterated.

6 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

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

T NATION on Twitter

These 5 exercises will narrow and tighten your waist by training the transverse abdominis: …

Lou Ferrigno's Tips for a Hulking Back

While thickness of the erector spinae muscles are key to a powerful back, it's the development of the lats and all the smaller muscles that add immeasureably to the detail and awe-inspiring sight of a fully-developed back. And in order to achieve that detail, you need proper form. Too often, builders focus on power when building a muscle like those in the back. That's a shame, because all that pain—and maybe even injury—is for nothing. When power wins over form, you'll be disappointed with your results.

2014 Holiday Fit Gift Guide -

No matter who or what type of fit person you're shopping for, we've got you covered with the hottest 2014 fit gear. The 2014 Holiday Fit Gift Guide conveniently spans 12 categories to make sorting and finding items much easier for you, from the best fitness accessories for both men and women to some simple, last-minute stocking stuffer ideas. Click on any of the boxes below to start browsing or assembling your own wish list!

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

Monster Bear Traps Workout

When an actor rolls into Hollywood, his ability to emote on-camera is pretty important. But everyone knows that to really make it, you need connections. Your body is a lot like Tinseltown—the right connections make the difference. To me, the most important connection in the human body is the one that joins the shoulders with the neck: the upper trapezius. Developed traps complete the athletic look and provide support to the head for dynamic activity. Here’s the most effective way to build this critical connection.

Big Ramy: Hammer It Out for Massive Biceps

Like King Kong rampaging in Manhattan, another foreign behemoth arrived in the Big Apple and caused a sensation this past year. Behold bodybuilding’s newest phenomenon, Mamdouh “Big Ramy” Elssbiay. Near the end of 2011, this 5'9" Egyptian weighed an ordinary 200 pounds and was just a “random dude in the gym.” Incredibly, he rapidly packed on enough muscle to dominate the Amateur Mr. Olympia the following year. Then, last May, the 28-year-old won his professional bodybuilding debut, the New York Pro, tipping the scales at a mind- jarring 288.


ELIGIBILITY: The Twitter contest (the "Contest") is open to Twitter members who are 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.

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.

Power Bodybuilding: Big Back Country

Last month you got a taste of the power bodybuilding world with my chest workout. Now, it’s time to smash your back with the same kind of weight and volume. The basic principles of the two workouts are identical—start with a main lift where you go as heavy as possible for your working sets, taking as much time as you need between sets to fully recover.

Walk this Way for More Muscle

Farmer’s walks can be part of a legs or back day. If you really want to try something wild, do an entire strongman events day. Furthermore, farmer’s walks can aid in taking your physique and functionality to a fundamentally new level. For the bouncer at the king and stab honky tonk to the lady that wants to improve her tennis game, look no further than the farmer’s walk.

Gain Big With Time Under Tension Training

Time under tension (or TUT for short) is a commonly used term in the strength and conditioning and bodybuilding fields. In short, TUT refers to how long the muscle is under strain during a set. A typical set of 10 repetitions for an average lifter will take anywhere from 15-25 seconds depending on lifting speed. Duration of stimulus and tension are key factors in determining muscle growth. By putting the muscle under longer bouts of strain, you can cause extensive muscle breakdown leading to sleeve-busting muscles.

14 Foods to Kick Out of the Kitchen Forever

Hitting the grocery store every week isn’t easy when you’re swamped with work, the gym, friends, family—the list goes on. That’s why it’s even more important to have healthy staples in your pantry when you’re looking to maintain your fitness—and avoid the drive-thru. But some shelf-stable foods, like white rice, canned soup, and pasta sauce, can sabotage the health goals you’ve been gunning for. On the other hand, picking nutrient-dense, power-packed foods will help you train longer, build muscle, and give you more energy all around, says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios. Click through this list for 14 food swaps to make STAT.

Fighter Diet News

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

Common Deadlift Problems

The deadlift is one of the true measures of strength, but this move can be difficult to master. Here’s are some common mistakes trainers make when deadlifting, plus tips on how to overcome them.

Doug Young's Bad-Ass Bench Press Program

Doug used this routine to bench press 540 pounds. Find your own max and divide by 540 to figure out a starting point for how much weight to use. If you bench press 270, your max is 50 percent of Doug’s, multiply the numbers he used on the bench press by .5. For the accessory work, go as heavy as possible without sacrificing technique.

The Best Medicine Ball Ab Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

Big Switch - Better Results

You’re doing it wrong. This is usually a cry you’ll hear from some skinny twerp who memorized a few YouTube videos and now thinks he’s qualifed to be your personal trainer. We know you know how to lift, but your progress could be stalling out. it’s not because you’re doing an exercise wrong, but because you’re not performing it the most optimal way. Here are three tweaks to moves you’re already doing that make them even more effective.

Kick-Start Your Metabolism: Part 1

In order to lose weight and put on lean muscle, the formula is pretty basic: Follow a healthy and balanced low-fat diet, rid your program of processed foods and preservatives, control your portions, and adhere to a solid workout program that includes both resistance and cardiovascular training. It sounds uncomplicated, and in most cases it is—as long as you stick to the program you’ll receive the desired results you’re looking to achieve. However, what do you do when your body and metabolism have had enough and your system shuts down, and no matter what diet you follow, no matter how long and hard you train—you simply can’t lose weight and all progress has halted?


Get up close and personal with CrossFit’s most technically demanding, ego-fortifying exercise.

Lifting 101 for Strength & Size

When using rest periods of 90-120 seconds, you will be able to cruise through this workout in 15 minutes or less, enabling you to cover two muscle groups in one day. This allows you to get a great pump and 101 solid reps per muscle group. This workout can be the perfect start of your journey for more strength and size without having to spend hours in the gym.

Beat the Pain

What is one of the major causes of inflammation in the body?  Many of us are learning that too much Omega 6 fatty acid and not enough Omega 3 fatty acid helps promote inflammation.  Foods with a ratio of 4:1 (omega 6 : omega 3) are shown to cause more inflammation. I'm not just talking about inflammation in your tendons but more importantly in your heart, stomach, intestines and really throughout the body.

The Fitness Divide - Born Fitness

Most gym PTs are not paid hourly, they are working on commission only. So if they are standing around or bullshitting they are probably just waiting for their next client. It is also not their responsibility to clean up the gym (although if I see garbage on the floor I pick it up). It has been my experience when PTs approach people mid-workout to offer tips or corrections, the ppl working out aren’t too thrilled about being interrupted. I’ve also read on many many forums that getting approached like this pushes new people out of the gym because they feel harassed. Music in gyms is determined by management, not PTs. And I imagine most PTs do infact go lift heavy shit off the clock. Being a sweaty stinky mess between clients isn’t exactly appealing.

Dwayne Johnson in Talks to Voice Key Role in Disney's 'Moana' - TheWrap

“Moana,” a CG-animated comedy-adventure from “The Little Mermaid” team of Ron Clements and John Musker, is set in the ancient South Pacific world of Oceania. Moana, a born navigator, searches for a fabled island and her incredible journey teams with her hero, the legendary demi-god Maui, as they traverse the open ocean on an action-packed voyage, encountering enormous sea creatures, breathtaking underworlds and ancient folklore.

The Research Meathead: Training to Failure

A main potential risk with training to failure is overtaxing your nervous system. Almost all of us have experienced this from training heavy and competing. With training to failure, once your nervous system has been taxed, the ability to perform all the subsequent sets will be reduced. For example, if you can perform twelve reps at complete failure on the first set, you may only obtain eight reps on the second set. However, if you stopped at ten reps on the first set, you’ll most likely be able to perform eight or nine reps on the second set. This is mainly contributed to less overall fatigue. Therefore, from a training perspective, it’s recommended to train to failure only on the last set of a given exercise. This has been previously supported by Drinkwater (2), who showed that failure on the last set of each exercise resulted in greater strength and power. However, from a practical perspective, this may not always be the case, as it depends on several factors such as total workload, intensity, volume, specific exercises (i.e. squat, bench, deadlift), amount of reps per set, and so on.

Protein Power: How to Make Salmon Six Ways

Want some omega-3s with that lean protein? Whether you’re a fish-cooking virgin or simply need some salmon recipes that don’t feel stale, we’ve got you covered.

7 Must-Have Talks for a Healthy Sex Life

Fear of ruffling your significant other’s feathers can cause you to clam up when it comes to talking honestly about sex. But sweeping hard-to-tackle topics under the rug can make finding out the answers (and changing bedroom behavior!) even harder. These must-have conversations are important to maintaining a healthy and fulfilling sexual relationship—and with our expert-approved strategies for approaching each, you’ll know exactly how to set the stage for intimate talks that will bring you even closer together and keep your sex life thriving.

Top Holiday Shoe Trends

Men's Fitness and DSW single out the four shoes to watch out for—and the looks to pair them with.

Reform: The 90-Day Transformation Plan

We developed a 90-day fitness program to answer one major question: what’s the best way for someone who doesn’t go to the gym to go from average to fit in that much time? We enlisted the help of Dan Trink, CSCS, who wrote the workout program based on his success with a massive high-profile list of clientele. Instead of a meal plan, he set up a series of six habits to help set the base . No regimented diet, no confusing methodology, just challenging sets and rules of living that have a big impact in a short period of time. If you’re new to working out, or just getting back into it, elevate yourself out of a sedentary lifestyle with Reform .

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

Size Secret #6: Train Each Muscle Group Twice a Week

PHIL HEATH: “For me, legs were always a body part that I felt could be better. I found that training them twice a week, every three or four days, worked out best for adding size and detail. Many guys tend to think you only need to train a specific area once per week, feeling it leads to more growth. I disagree, as when it comes to bringing up lagging areas, training them twice per week will not only yield gains in size but also in detail, especially during contest prep.  Eight-time Mr. Olympia Ronnie Coleman trained everything twice a week for the majority of his career, so it’s kind of hard to debate against someone who carries his muscle mass.”

A Spotlight on Training Frequency

As a result, triceps training will go from a total weekly volume of 13 sets,

Bodyweight Workouts For Fat Loss: Do They Work? - Born Fitness

By now, most of you know that high intensity interval training (the ever popular “HIIT”) is great for fat loss. But there are some rules for really making it work. You’ll read all about effective forms of HIIT lasting as short as 4 minutes (the Tabata method) and topping out around 15 minutes. The reasons being the workouts are effective because of the intensity and not the duration.

Trip of a Lifetime Sweepstakes

Grand Prize Winner must complete, sign and return an Affidavit of Eligibility /Release of Liability /Publicity Release (where legal) /Prize Acceptance Form within seven (7) business days of attempted notification. Guest of Grand Prize winner (if a minor, his/her parent/legal guardian) must complete, sign and return a Release of Liability and Publicity, prior to issuance of travel documents. 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 without compensation of any kind and such Prize will be awarded to an alternate Winner.  Non-compliance with these Official Rules shall result in disqualification and award of Prize to an alternate Winner.  By accepting Prize, Winners consent that Sponsor may use the Winners’ names, photographs, or other likenesses, the Winners’ hometown and biographical information, statements concerning the entry, or Sponsor’s products without further compensation for purposes of advertising, trade, promotion, and merchandising, except where prohibited by law.

The Benefits of Creatine

Creatine supplements are popular among bodybuilders and competitive athletes.  Creatine increases lean muscle mass by boosting intracellular water content, but other studies have shown that creatine increases the activity of satellite cells, which increases the potential for growth of muscle fibers and also aids in muscle recuperation. Recent research shows that creatine supplementation can also have a beneficial effect on cognitive performance. This is probably because creatine monohydrate supplementation results in significant increases in creatine concentrations in the human brain. Subjects were divided into a creatine group and a placebo group. They took 5 grams of creatine monohydrate or a placebo four times a day for seven days, immediately prior to the experiment. The subjects were sleep-deprived for six, 12, and 24 hours with intermittent exercise.  The researchers found that at 24 hours, the group that supplemented with creatine had significantly better performance in respect to random movement generation, choice reaction time, balance, and mood state. The study indicated that creatine can aid in the mental functions of bodybuilders who may be sleep deprived and that creatine not only aids muscles, but it may also overcome brain fatigue.

Kilos for Heroes Shirt

Kilos for Heroes is a charity created by Brandon Lilly to raise awareness, and give back to Veterans suffering with disabilities ranging from the physical to emotional. Teaming up with Juggernaut Training Systems, and Jeff Nichols CSCS (Former Navy Seal Team 6 Member) they have decided to host a Power Weekend that will showcase powerlifting and weightlifting. To enter either competition a lifter will be required to raise a set amount of money, of which 100% will be forwarded to grass roots verteran funds that will put the money to use where it is needed most, Veteran Care. We are selling T-Shirts for another reason, every cent from these sales will go to create the Kilos for Heroes scholarship fund, and the board will choose an active duty, retired, or child  for the scholarship for furthering education. Thank you for your contribution, and support!!

Size Secret #8: Leave Your Comfort Zone

EDUARDO CORREA: “Most people do their exercises and sets inside a ‘comfort zone’ — meaning the workouts don’t require any extra concentration, effort or pain to execute them. When you stay in your comfort zone, it’s difficult, if not impossible, to see significant gains in size and strength. Leaving your comfort zone can entail anything from doing more difficult exercises, adding more weight to your exercises, doing more reps or adding intensity techniques to your workouts.

Arnold Schwarzenegger Answers Your Cardio Questions

cardio and weight training in the same session.

Biotest 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

Five Tips for Wearing Fall Accessories

We can’t stress enough how crucial details are when it comes to style. Small details don’t create your style - they accentuate it. Details put your style on turbo, and there’s no more effective way to elevate your style than by adding subtle accessories. We talked to Jon Patrick, vice president of product at custom men’s brand J. Hilburn, for some tips on how to accessorize better this fall.

Running Is Good For Your Knees!

For all of you running a Turkey Trot this Thursday morning, you’re doing more than revving your metabolism for the behemoth that is Thanksgiving dinner. You’re doing a service to your knees , according to researchers at Baylor College of Medicine in Texas. And it’s a good one!

Salt Shake Up

Sodium has about the worst reputation of any element on the Periodic Table, especially for bodybuilders. Is this bad rap justified? Not even close. You might think sodium is bad for a bodybuilder because it causes water retention. Plus, no less than the Institute of Medicine and the American Heart Association tell you that the less salt and sodium you have in your diet, the better. Here’s the problem with accepting every report from mainstream media groups: they don’t take into account the needs of hardcore bodybuilders.  The IOM recommends 2,300 milligrams and the AHA recommends less than 1,500 mg per day for people aged 19–50. Believe it or not, these recommendations could actually be dangerous. After all, it wasn’t so long ago that the National Dietary Guidelines suggested avoiding all fats, even those from nuts and olive oil, a recommendation that’s since been reversed. Could they be making the same mistake with sodium? We think so. 1 - SODIUM VS. SALT  Although often used interchangeably, sodium and salt are not the same thing. Technically speaking, salt is sodium attached to chloride, and salt is only about 40% sodium.

Everything You Know About Corrective Exercise Is Wrong -

Your days of suffering the indignity of unstable surface training is over! Here's how to use your warm-up and rest periods to maximum advantage in the quest for size, strength, and mobility!

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

51 Temple gym on Twitter
52 Project Mass: Uncensored - Google+
53 Roelly Winklaar's Delt Demolition Program
54 Jay Cutler on Twitter
55 The Sexiest Photos from the 2014 Victoria's Secret Fashion Show
56 Mike O'Hearn on Twitter
57 Fairlife: Healthier Milk, To Be Brought to You By Coca-Cola
58 Victor Martinez on Twitter
59 The Muscle-Building Standards: Build Huge Legs
60 Poliquin Group™ on Twitter
61 Sqor Sports
62 Arnold Schwarzenegger: Super Intense
63 Sqor Sports
64 Trending: Performance Denim
65 4 Things to Know About H20
66 Body Nutrition Trutein at
67 Gift Guide 2014: The Best Holiday Gifts for Your Girlfriend/Wife
68 Flex Lewis on Twitter
69 shawn ray on Twitter
70 Jay Cutler on Twitter
71 Apparel
72 Body Transformation: Nick Trebesch, Average Wasn't Good Enough! -
73 Subliminal Messages Boost Athletic Performance
74 YES. on Twitter
75 Why You Should Quit Your Job–Tomorrow
76 Juggernaut Patch Pullover Hoodie