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Top News
1
Sagittarius Horoscope for Tuesday, December 30, 2014

Wednesday, December 31, 2014 - You might be content with your current accomplishments, but true satisfaction requires that you complete any projects you start. However, you may have to leave some work undone as you approach the holiday celebrations. Take time to reassess your recent progress and formulate a clear strategy for the future. Relying on your common sense takes you further on the road to success in the coming year. Reshuffling your priorities is the first step to making your dreams come true.

2
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

3
Choosing the Right Bench Press Grip

Using a narrower grip on the bar - where the index fingers are on the inside smooth part of the bar – will target the triceps and be much easier on your shoulders. If you can’t keep your chest up when benching, this narrow grip bench press variation can create a lot of stress on the anterior (front) part of your shoulders, as I describe in this video.

4
6 Tips for a Ripped Six-Pack

Stop neglecting your abs training. These six strategies will help you retool your training to get the midsection you want.

5
13 Things Never to Do in a Gym

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

6
The 30 Best Arms Exercises of All Time

Doing compound barbell movements is necessary for getting strong. However, squats and deadlifts alone just won't get you signficantly bigger arms because they aren't targeting the triceps, biceps forearms and shoulders. For massive strength and size gains , you'll have to use a combination of compound and targeted assistance exercises. Regardless of how you train, you'll feel an awesome pump and get jacked in no time with these 30 arms exercises. 

7
T NATION on Twitter

Stubborn fat is physiologically different than other body fat. How to burn it: http://www.t-nation.com/diet-fat-loss/how-to-burn-stubborn-body-fat … pic.twitter.com/oRUuVpzY6Y

8
9 Habits That Make You Look Older Than You Are

The fountain of youth has yet to be discovered, but there are still ways to delay the aging process. Make these lifestyle changes if you want to start feeling and looking younger now.

9
10 Things That Made Us Click in 2014

While we’ll still toast the year’s top moments as December comes to an end, we wanted to take the time to also acknowledge and celebrate the mundane – those times when we decided to cast aside out pressing projects and click on an inviting link. We present this list of our favorite Internet sensations of 2014.

10 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1164/Ten_Reasons_You_Are_Not_Losing_Fat_on_a_Low-Carb_D.aspx

This may not be so exciting if you don’t like vegetables, but here’s a hint—figure out a way to enjoy them, whether by trying new ones you’ve never eaten, cooking them with delicious spices and fats, or re-training your taste buds. Eating a lot of veggies is a must if you want success on a low-carb eating plan.

11
9 Fitness Goals You Can Achieve by the End of 2014

A way to avoid being overwhelmed when setting goals is to implement the SMART system, a five-step approach that can keep you focused and on track. The acronym stands for specific, measurable, achievable outcome, relevant, and time-based. If your goals can’t fit into those categories, you may need to rethink how realistic they are and consider tweaking them.

12
5 Foods You Should Never Eat Before a Workout

By now, we all understand the importance of fueling up before an intense sweat session. What you may not know is you could be sabotaging your workout with the wrong foods. Avoid these five at all costs.

13
9 Things Any Ripped Guy Can Teach You

When it comes to getting cut up and chiseled, there's a few rules of thumb that any guy who's earned a six pack can tell you. At the end of day, it's less about secret cheats and exotic routines and more to do with the internal strength to stick to the self-evident truths of fitness. Here are 10 ways the ripped stay that way.

14
Emergency Shred: 2-Week Workout to Get Shredded

Yes, there is rest built in—two days, to be exact—but not until you’ve put in seven straight days of pedal-to-the-metal work. rest on days 8 and 13 to allow your body to temporarily recover from the grind of the program. this will help you bank more energy for the work days that follow. These rest days are mandatory. For those of you hitting the panic button, don’t fret—12 out of 14 days at these intensities will still be plenty adequate for getting your shred. remember: your body changes while it recovers, not while you train. so consider these two days your chance to bust into the gym a little more ripped on Days 9 and 14.

15
Muscle in Minutes: Chest

This twice-weekly workout plan is built on that simple premise: instead of starting your week with the flat-bench, per the usual, you’re going to head straight for the incline. With your pre-workout raging through your veins, you’ll soon be pressing gnarly weight loads toward the ceiling, touching off crazy new growth in your under-trained upper chest. From there, things normalize with flat-bench dumbbell presses and push-ups, with some calculated twists to jack up the intensity, of course.

16
Back to the Bench Press

ANSWER: Rotator cuff injuries can be devastating to anyone who enjoys benching. By understanding the function of the rotator cuff and learning to protect it, you can make rotator cuff injuries a nonissue. The tendons of the four rotator cuff muscles grip the head of your arm bone and dynamically hold it in the socket during shoulder movement. If this mechanism fails, the shoulder becomes unstable, resulting in weakness and injuries. Once your doctor and physical therapist clear you to return to bench-pressing, it’s important to take these steps to protect your rotator cuff .

17
The Perfect Pump

Pro Tip: Starting a workout with skullcrushers is a great way to destroy your elbows. But by this time in the routine the arms and elbows should be plenty warm, so executing movements that place more stress on the elbows is okay. Since you’ve already pre-exhausted the muscle and your primary focus is on the stretch, there’s no need to use a lot of weight. You can enhance the triceps stretch by allowing the bar to go way behind your head. Then press the bar up to about three-fourths of full extension. I’d suggest using an EZ curl bar, which might be gentler on your wrists than a straight bar.

18
Fighter Diet News

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

19
Healthy Recipes: 5 Sweet Protein Treats That Are The Bomb - Bodybuilding.com

Don't let the holidays spell diet demise. Feed your sweet tooth—and your gains—with these 5 explosively delicious recipes from the athletes of Grenade!

20
Learn The Secret Trick To Cooking Salmon

Salmon takes a beating. Grillers often slap a salmon fillet on the grill, torch the holy heck out of it, and serve the fish adorned with the gnarly char. Roasters crank their ovens to 450°F and then sweat the salmon until the fillet relinquishes its white albumen. Take it easy on salmon, okay? The best way to cook this fish—or any thicker cut of fish, for that matter—is to give it a warm, gentle bath. That’s what Robert St. John, the chef of numerous southern restaurants, argues. First, St. John makes a simple poaching liquid flavored with white wine, vegetables, garlic, herbs, and spices. Then, he coaxes the flesh of the fish to tender perfection using low heat and a little patience. Poached Fish with Olive Oil and Lemon Recipe by Robert St. John, chef/owner of Crescent City Grill and author of An Italian Palate What you’ll need: 2 quarts water 2 cups dry white wine ½ large yellow onion, large diced 4 medium carrots, large diced 2 celery ribs, sliced thick 6 garlic cloves, peeled and smashed 3 sprigs flat-leaf parsley 3 sprigs thyme 1 bay leaf 2 Tbsp Kosher salt 1 Tbsp whole black peppercorns 3 to 4 lb.

21
10 Pill-Free Ways to Manage Pain

Pushing your limits in the gym leads to solid gains, but it can sometimes, unfortunately, lead to pain due to pulls, strains, and other injuries. When you feel any type of pain in your muscles, tendons, or ligaments, it’s time to put down the weights and heal your body. This doesn’t mean popping a pill and calling it good. Instead, try some of these alternative ways to manage acute and chronic pain. Why go sans pills? Adam Graves, ND, LAc and founder of Colorado Natural Medicine , says that pills like Advil can help with inflammation in the short term, but they don’t help muscles heal and recover in the long term--and that's the end goal when it comes to keeping the body healthy and free of aches and pains.

22
Nine Natural Cold and Flu Remedies

Cold and flu season has arrived—great. Your coworkers are beginning to cough and sneeze in unison, signaling that it may just be a matter of time until you join the phlegmy chorus. Rather than pumping your body with unnecessary meds after the cold hits, there are more natural ways to prevent and treat that irritating cough and stuffy nose. Neka Pasquale, licensed acupuncturist, herbalist, certified Chinese nutritionist, and founder of  Urban Remedy —a line of raw, ready-to-eat snacks, meals, cold-pressed juices, and tinctures—shared with us some potent, natural cures for the common cold. “Many foods have healing properties, and every food has a specific taste, temperature, and action that can be classified into its overall benefit,” says Pasquale.  10 Ways to Win the War on Colds and the Flu>>>

23
The Get Lean for Life Diet

When you eat healthy foods, you don’t have to worry much about calories. In fact, in the early stages of your diet, we suggest you don’t focus on calories at all—it will only make you hate the process. Still, you need some measure of what you’re taking in so you don’t overeat—or undereat, which can slow your metabolism.  You must estimate your portion sizes, which you can do with a wave of your hand. A three ounce serving of lean meat (your main source of protein on this plan) is about the size of your palm. A cup of starchy carbs, such as from potatoes or rice, is the size of your clenched fist, while a serving of fruit is one whole piece or one cup. A tablespoon of healthy fats from oils like olive or coconut is roughly the area of your thumbnail, and a serving of nuts or seeds amounts to a handful. Aim for about 10 total servings of protein .

24
5 Powerful, Protein-Rich Recovery Meals

Research has consistently shown that consuming protein and carbs after a weight-training workout can speed recovery and optimize muscle gains. But the so-called window for this nutrition doesn’t necessarily close within an hour (or even two or three hours, it turns out), as popular broscience would have you believe. According to a 2013 review, consuming a proteinrich, whole-food meal eaten up to six hours after a workout is sufficient to maximize gains, the  Journal of the International Society of Sports Nutrition  reported. Whip up any of the following high-protein, nutrient-dense meals in the hours following your workout, and rest assured you’re getting the most out of your training.

25
Breathe In, Breathe Fat Out

The more you exercise, the better off you are health-wise and mind- and body-wise, but you already knew that. What you might not know is 80 percent of the fat that leaves your body is expelled through your lungs. That’s right. You’re breathing away those pounds, according to recent research published in the British Medical Journal . Ahhh, science.

26
The Sexiest Photos from the 2014 Victoria's Secret Fashion Show

Taylor Swift and Ariana Grande performed in lingerie, and then VS models paraded down the catwalk scantily clad in creative ensembles that would cause a scandal in some countries. What more could any guy ask for? Check out some of the best photos from the night.

27
The Sport of Beer Drinking While Running was Legitimized Last Night

Time to pause and think about that for a moment. The fastest chuggers in the sport take about seven to eight seconds to chug each beer. Since you cannot run while gulping, that means the world record holder James Nielsen, dropped about a 4:20 mile with 48 ounces of breaded carbonation in his stomach.

28
Can Jealousy Give Your Sex Life a Boost?

You want to remain the man on top, literally, and no one can blame you for that. In fact, this may be a good thing. Your lady enjoys more romantic attention, and you enjoy more sex, but there is a caveat. Though you’re in between the sheets more, you’re also fighting the sneaking suspicion that she’s being unfaithful.

29
4 Treadmill Workouts You’ve Never Tried

Get on it: Set the treadmill to a 2.0 incline; run 30 seconds as fast as you possibly can; walk for 30 seconds. More advanced runners can crank it up to one or two-minute intervals, with a one-minute recovery in between sets. Not sure what your sprint pace should be? Start on the slow side, then up the pace a few notches each interval. You should be running so fast that maintaining that speed for longer than your chosen interval time feels impossible.

30
Boost Your Metabolic Rate

Your metabolic rate -- the speed at which you burn calories -- has a major effect on whether you make great gains or just pretty good gains without adding much bodyfat. If your metabolism tends to be on the slow side, you'’ll likely struggle to build mass without putting on bodyfat. On the other hand, those with superfast metabolic rates can find adding muscle mass extremely difficult. These three nutrition tips can put a mild boost in your calorie-burning engine. If you'’re trying to bulk up yet remain lean, these recommendations are a sure bet for a more muscular physique.

31
10 Healthy Foods Everyone Was Talking About in 2014

10 Healthy Foods Everyone Was Talking About in 2014

32
6 Simple New Year's Nutrition Tips - Bodybuilding.com

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

33
Healthy Eating: Cut the Bull When it Comes to Protein

Just know that a well-rounded, plant-based diet rich in fruits, vegetables, nuts, and whole grains can easily provide all the protein your body needs to build muscle. More important, according to numerous studies, including the landmark Adventist Health Study-2, people who eat a plant-based diet live longer, healthier lives. They have fewer cases of cancer, heart disease, type-2 diabetes, and are less likely to be overweight. And if your carbon footprint is important to you, you’ll leave a smaller one of those, too.

34
New Year Training Special

Chad's 6 Week Off-Season Program (normally $99.99) and his 8 Week Meet Peaking Program (normally $149.99) are bundled together in this special offer for $199.99. 

35
Carb Loading: Find the Formula For You

Carb Loading: Find the Formula For You

36
Training Mistakes Part 1

Westside Barbell receives lots of calls and e-mails seeking lifting advice: from technique, to periodization, to how to use lifting gear. We always respond with an answer based on a strong foundation of knowledge and experience. Here are some of the most common mistakes being made by lifters that we have corrected.

37
Dwayne Johnson on Twitter

Met brave Ms Kara at @childrenshealth I'm speechless by her beautiful blue nail polish! #FYI #ImStillAToughGuyDammit pic.twitter.com/MrAriolbBE

38
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

39
No frills workout

New York City sanitation officials say they're ready for their first big task of 2015: Cleaning up a Times Square that will be littered with noisemakers, confetti and paper streamers from New Year's Eve revelry. Officials say they'll have 178 workers, 26 mechanical sweepers, 38 leaf blowers and scores of other equipment on hand Thursday following the annual celebration. Last year, workers removed 52.3 tons of debris.

40
10 Foods That Fight Flus And Colds - Bodybuilding.com

Nothing derails your training like illness. Stay in the gym this winter by consuming these 10 immune-system-supporting foods.

41
iSatori Eat-Smart Bar at Bodybuilding.com

When I was a kid, my Mom and I relied on a local food bank to eat. Wanting to give back, iSatori gives a nutritious Eat-Smart bar to Feeding America’s "Backpack Program" for every box of Eat-Smart bars purchased. Thank you for helping us feed America’s hungry children.

42
Arnold Schwarzenegger's Tips for Bigger Quads

and everything on leg day, I succeeded in creating a great pair of quads that helped me win

43
The Anatomy & Biomechanics of Developing Barnyard Shoulders

If you are doing a squat, you would squat down in a controlled manner, taking 4 seconds to do so. You would not pause at the bottom, but come right back up in 1 second. Then you’d pause for 1 second at the top, in the original start position, and then lower the weight counting 4 seconds to do so.

44
Supplemental Leucine: How It Powers Anabolism - Bodybuilding.com

Great article this one,one of my key areas in my diet thanks to dh kiefer carb back loading. Iam using 4 grams with whey and casinate and sugars but Jonathan you my want to check out kiefer on his new post workout timings and why we are doing more harm than good with ingesting food ect instead of waiting 60 mins I wait 1 hr 30 mins and my recovery as sped up so I am stronger every workout than before. He also states that having food in the stomach before we workout pulls the blood from the muscle but can effect process like fat burning. Also by using coffee and leucine,mct oil with fasting it controls are insulin levels,which when you then stimulate the mtor turns on growth which in a low insulin Enviroment is ideal for faster recovery,fat burning,growth. Some interesting tips on where else to use luiciene.

45
7 Ways to Break Your Training Rut

Get off the merry-go-round of same old results with these plateau busting tips.

46
Laurence Shahlaei on Twitter

WSM group 4 at 8 pm on Channel 5. Don't miss it guys. pic.twitter.com/qAsQ7xrPJN

47
Big Ramy Repeats at the 2014 New York Pro

No one else was resting on his laurels. Steve Kuclo, originally slated to compete in New York, won the Arnold Classic in Brazil, attempted to save a woman who died of cardiac arrest on the flight back to the States, and skipped the Big Apple shindig. If Beyeke, somehow delegated to a controversial fourth in Brazil, came into the New York Pro in shape, he would have a chance to redeem himself with the New York fans, who are never shy about letting the judges know how they feel about a competitor’s placing. A conditioned, grainy Branch Warren won his sixth pro contest in Dallas a week before and therefore skipped the NY Pro, a show he won seven years ago. Fouad Abiad, second in Dallas, dropped out of the NY Pro the week of the contest due to gallstones, and last year’s sixth-place finisher, Anthoneil Champagnie, had dropped out weeks earlier after a biceps injury.

48
The 7-Day Total-Body Overhaul - Bodybuilding.com

Each day, the first exercise is a diagnostic workout that lets you assess your 2014 strength gains. For each benchmark move, you'll do 3 warm-up sets to build up to a weight at which you can do exactly 7 reps—no more, no less. (For the record, I am not a believer in the 1-rep max concept; 7 reps is a more realistic goal when done with a heavy weight that can be moved safely and effectively.)

49
Fitstagram Vol. 20: #MCM - Bodybuilding.com

Check out these 10 amazing male athletes. They lift heavy, work hard, and look great while they're at it! #swoon

50
Your Fittest Moments of 2014

As the next year comes barreling down on us, we all start talking about next year's resolutions. How are we going to be better? What are we going to change? How are we going to stick to goals that we swore to maintain in 2015. But don't forget to take stock of what you accomplished in 2014. Congratulate yourself as we congratulate you. These are the building blocks for next year's successes.

51 Dr. Layne Norton on Twitter
52 Victor Martinez on Twitter
53 Bodybuilding Legend Frank Zane
54 PharmaFreak TEST FREAK at Bodybuilding.com
55 The BEST Grip Strength Exercises for Bone Crushin' Hands - Zach Even-Esh
56 Bears fire head coach Marc Trestman after two seasons in Chicago
57 Lee Haney's Tips for Building Up Your Hamstrings
58 Jay Cutler's 7 Tips for Building Huge Triceps
59 7 Functional Fitness Tests for Any Athlete
60 T NATION on Twitter
61 Bodybuilding.com on Twitter
62 The 2015 Arnold Classic Competitor Lineups
63 Dorian Yates on Twitter
64 The Real Deal on Protein Systhesis
65 The 2014 Men's Fitness Cover Guy Workouts
66 shawn ray on Twitter
67 The Hottest Women to Own 2014
68 Zac Mouser on Twitter
69 Strong and Lean in 2015: What to Know About the Program
70 rebecca thewlis on Twitter
71 Bodybuilding.com on Twitter
72 The McDonald's Quiz: Guess What's in Your Chicken Nuggets
73 The Supersized 500-Rep Workout