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Blast Your Back And Biceps! James Grage And Whitney Reid Video Workout

Here's the back workout you've been missing. Its efficacy comes from your dedication to making each rep count. Do it right, and you'll reap serious results!

STRONG Life 105: Training to Be Dangerous & Why Convenience Is Your Enemy • Zach Even-Esh

STRONG Life Podcast Episode 105 - Training to Be Dangerous & Why Convenience Is The Enemy. This episode comes to you from a question that came in from a Strength Coach who attended a business seminar I held some 6 or 7 years ago. With my fires charging, I had just handed in my key …

Thunderstruck, Deadlifts, Chains and Intensity!

I'm On The Road!

Advanced Isolation Workouts for Muscle Definition and Detail

the same exercises day-in and day-out you've done an outstanding job at holding your body back from it's potential for next-level definition and hardness.

VIDEO: Nick’s Stunning Transformation From Anorexic to Bodybuilder

Starvation scared him into a healthy lifestyle.

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Top News
1
IFBB OFFICIAL 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

2
Tip: The 5 Minerals for Muscles | T Nation

If you're a plain old human, you're also likely deficient in magnesium. By some estimates, up to 80 percent of Americans aren't getting enough magnesium and may be deficient. And then there's the exercise thing, which also applies to magnesium. The more you sweat, the more magnesium you ooze out.

3
We 'Mirin Vol. 139: 10 Badass Lady Lifters

Kiss those pink dumbbells goodbye and take your lead from these strong women who push, pull, and press their way to 'mirin-worthy status.

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Tip: Fix Your Form, Build Bigger Triceps | T Nation

Just about everyone screws up this arm exercise. Here's what they're doing wrong, and how to do it right.

5
Tip: Full-Range Pull-Ups and Pulldowns Suck | T Nation

But things don't just end there. A well-intentioned lifter may think he's staying two steps ahead of the game by not allowing the shoulder blades to rise up by keeping them packed down for the entire duration of a set of pull-ups or pulldowns. This will fatigue the muscles holding the shoulder blades down and they'll eventually tire out, especially with a heavy load. What you need to do is reset them between each rep.

6
The 25 Best Exercises for Your Lower Abs

First, a quick physiology lesson: Your rectus abdominis is really one, long muscle that includes both your "upper" and "lower" abs. So, there are no exercises that explicitly isolate either half individually (even though you may "feel the burn" more so in one area than other). Still, there are things you can do to really make that lower area pop, says Don Saladino, CPT, owner of Drive 495 .

7
Bodybuilding.com on Twitter

Learn why cold isn't always the best way to treat an injury. #Bodybuildingcom Find out more: http://bbcom.me/2fLjDg2  pic.twitter.com/rvmUCzZrVx

8
5 Best Gym Exercises to Prep You for the Slopes

Planning a ski trip with your buddies? Here are the best moves to prep your body for your trip—so you’re not the guy who quits after day one.

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Best Moves for a Bigger, Stronger Back

When you see someone walking around the gym with a  big back , you can guarantee they can jump up and kill 15-20  pull-ups  without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Targeting the lats, shoulders, biceps and grip, these exercises have so many different varieties, you’ll never get bored.

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Tip: Do the Sandwich Press for Big Pecs | T Nation

The traditional squeeze press is performed by squeezing together a pair of dumbbells as you press them up. Besides nailing the chest (particularly the inner fibers), it also teaches you how to fire your lats and tuck your elbows while pressing, which is important for pain-free pressing mechanics and healthy shoulders.

11
NLA for Her - Uplift by NLA Performance at Bodybuilding.com - Best Prices on NLA for Her - Uplift!

I have taken a couple different preworkout powders. Uplift was good for the first few days, but then I had to up the dosage and take two scoops as I grew a tolerance to it quickly. Taking two scoops worked out well, but then you burn through the container pretty quickly. I have only tried the Raspberry Lemonade flavor and I wasn't too fond of it. The flavor was too extreme for my taste buds so I would have to mix it with more water than recommended to tone it down. I will not be taking this any longer as I have found that other preworkouts are a better fit for me.

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6 Ways to Lose Fat Faster

Reinvent your cardio workouts with these six tricks to help drop pounds and flab more quickly.

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The Winter Bulk Up: How to Gain Muscle in 4 Weeks

3. The Bulk Up plan revolves around "straight sets" versus the use of "super-sets" or "tri-sets". Once you complete a set of an exercise you will rest, then repeat for the prescribed number of sets that follow. This is another strategy to allow for ample recovery. The only time "tri-sets" will be used are for short ab/core workouts at the end.

14
4 tips for increasing your vertical jump

A depth jump is performed by stepping off a box, then exploding up immediately after landing on the ground. This teaches reaction time and will help your lower body muscles activate when you need to catch air. Start by standing on a box that's 6 to 8 inches off the ground. Step off. As soon as you touch the ground, jump as high as you can, reaching your arms overhead. Land softly in an athletic position. Take a second to recover, then step back onto the box, set yourself up, and repeat. Follow this progression:

15
7 Probiotic Foods You Should Be Eating

Your intestines are home to 500 million bacteria, some good and some bad. Recent research suggests that the more good bacteria in your gut, the stronger your immune system will be. Probiotics are often referred to as “good bacteria”—they help the body absorb important vitamins and minerals, including calcium, iron, chromium, and vitamins A, D, E, and K, just to name a few. Work these probiotic foods into your eating routine to boost your intestinal—and overall—health.

16
Shawn Ray | Facebook

The link you followed may have expired, or the page may only be visible to an audience you're not in.

17
6 workout routines for rock-solid muscle definition and detail

You're not the only one that gets bored to hell with the same routine. Your muscles do too. (Oh, look, there's that mind-muscle connection thing again). After months, or even years of the same exercises day-in and day-out you've done an outstanding job at holding your body back from it's potential for next-level definition and hardness. You and your body are simply too accustomed to the same thing. We're creatures of habit with a tendency to follow the path of least resistance, or stick to the things we know. Everythings always the damn-same. Squat, bench, dead, squat, bench, dead. You know it, we know it—they're the cornerstones. But they're not the only exercises known to man. Step into advanced isolation training.

18
5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

19
Bodybuilding.com 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

20
The 10 Worst Things You’re Doing for Your Muscles

But sometimes our habits in and out of the gym unknowingly can sabotage our hard work—or at least make us less efficient in producing the results we’re striving so hard to achieve. Here are the 10 worst things you’re doing for your muscles and what you can do instead.

21
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

22
Tip: The Leg Exercise Everyone Needs | T Nation

Are those your legs or are you riding a stork? If you've ever been the butt of that joke, add this to your leg day.

23
Bodybuilding.com on Twitter

Kick up the flavor of your next meal by trying one of these coffee-inspired recipes! #Bodybuildingcom http://bbcom.me/2gLKMPL  pic.twitter.com/XdPGOGYo0H

24
True Age VS Training Age - elitefts.com

Dave Tate and Justin Harris Discuss The Box Squat and Coaching Issues - elitefts.com

25
Instagram photo by Suga Rashad Evans • Dec 3, 2016 at 5:15am UTC

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The Single Worst Exercise | T Nation

In case you haven't seen anyone doing this bastardized exercise, they stand on an upside-down BOSU ball with a pair of dumbbells and do dumbbell curls. In order to keep their balance, they alternate arms and pump them really fast. The effect is kind of similar to one of those spinning-top toys that toddlers play with – if the top slows down, it falls over and splashes pabulum on the kitty. Same thing with the BOSU ball curlers – if they slow down their arms, they fall over and do a header onto the glute/ham raise machine.

27
Bodybuilding.com 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

28
Dwayne Johnson 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

29
Should Your Workout Kick Your Ass?

Box jumps require a bit of experience and athleticism to do properly, but sprinting up a hill is doable for almost anybody. Find a fairly steep grade and dash up it. Walk back to the bottom and, when you’re ready, charge up the hill again; repeat for about 20 minutes. (You don’t need to go again right away—in fact, this may cause you to break form and get hurt, so don’t.) While running on flat ground can cause pulled hamstrings or hip flexors in beginners, sprinting on an incline slows you down so you don’t put the same pressure on your lower body. You can still work hard and not get hurt. Imagine that.

30 Kai Greene | Facebook

To see more from Kai Greene on Facebook, log in or create an account.

31
Sagittarius Horoscope for Sunday, December 4, 2016

Sunday, December 4, 2016 - You may be soaring so high above the stresses and strains of the mundane world today that you want to give back to others in appreciation. Communal spirit beckons as you are grateful for your brothers and sisters in arms. Thankfully, you can contribute in many ways, such as organizing a block party or potluck dinner, where everyone can share something they enjoy. Your local community is filled with like-minded people who value every person's individuality, which allows you to be yourself without having to stand alone. Make sure to tell your closest friends just how much they mean to you while you have the chance.

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Instagram photo by @therock • Dec 3, 2016 at 5:59pm UTC

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Instagram photo by Flex Lewis™ • Dec 3, 2016 at 5:29pm UTC

34
Kai Greene on Twitter

If you didn't see me eat it, did it really happen ? pic.twitter.com/LzIDrExOuJ

35
Ladies: Make 2016 The Year Of Muscle!

Did You Make 2016 the Year of Muscle? Finish Strong : from @Fighter_Diet &… https://t.co/nGuCvOi7Nx

36
The Classic Straight Up Biceps Workout

“There’s no magic number of reps when it comes to building massive biceps,” says Ryno, who recommends doing this routine either with triceps or on its own.“The key is to include a variety of rep schemes—low reps, medium reps,high reps—into your overall program. This routine forces you to use all of these rep ranges. Be mindful to select the proper poundage foreach exercise. Going too heavy only leads to bad form, not fully stimulating the muscles and overstressing the elbows. You need to focus on the biceps working.Train the muscle, not the movement.”

37
Stink-Proof Workout Gear for Running, Cycling, Skiing, and More

Exercise clothing is a magnet for smelly bacteria that multiply in the fibers and drum up all manner of foul odors, making your sweat sessions less than pleasant for you and everyone around you. That is, until naturally occurring silver salts came on the scene. The fitness industry is using these as its best weapon in the fight against stench. Fabrics are washed and coated in the particles, which bond to clothing and slow bacterial growth to a creep, prolonging the life of your favorite gear. And not only are these high-tech shirts odor repellent, they’re also cool enough to wear outside the gym—certainly nothing to be sniffed at.

38
10 Bodyweight Ab Exercises You’ve Never Tried

How to do it: Start in a high plank on your hands with your arms straight and feet shoulder-width apart. Bend one arm to bring the elbow and forearm to the floor. Bring the other arm down so you're in a low plank position with your forearms on the floor (elbows on the ground directly under your shoulders). When you bring your forearms to the floor, your elbows should be placed where your hand was previously. Push back up to the start position, placing each hand where your elbows were. Repeat this movement, alternating which side you lower first, for 1 minute.

39
5 Unique Shrugs to Get You Yoked

Set the crash bars on a squat rack at about mid-thigh level. Unlike a conventional bar shrug the resistance will actually be behind you. This slight deviation stresses the mid traps more than a standard bar shrug. Hand placement on the bar can also serve as a way to recruit different parts of your traps. Try it with a close grip, shoulder width grip and just inside of a snatch grip to really tax the upper back from different areas. Perform 3 sets of 20-25 reps.

40
The Coolest Winter Coats for Men: 2016 Edition

This B-9 Parka from Eddie Bauer is based on a coat the company created in 1942 for U.S. Air Force pilots and is guaranteed to keep you warm at -30° for upward of three hours. And using updated fabric and premium down insulation, it won’t make you look like the Stay Puft marshmallow man, either.

41
Fly on the Floor for Massive Pecs

Integrate this pec pounding move into your chest workout to take your development to a new level.

42
Blow Up Your Brachioradialis with Hammers

The brachioradialis is the muscle at the top of the forearm that “blends” into the brachialis at the elbow. It's about two-thirds the way up the humerus with its insertion on the styloid process of the radius. It closes the gap between the forearm and biceps when you’re performing a front double biceps pose. The best exercise to bring up your brachioradiales is the dumbbell hammer curl. The dumbbells can be brought straight up in front or across the chest.

43
The 15 Worst College Nutrition Choices

When your bank account is only showing a few dollars, Ramen Noodles seem the prime choice for a meal – clocking in at just $2.00 for a box of 12. It wins for cheapness but not for it’s nutrition profile because it contains close to nothing in vitamins and has a whopping 875 milligrams of sodium. About an hour after you eat the salty soup, you’re going to want something to quench your thirst. Salt does not directly increase body fat but it will increase water retention.

44
Big, Strong Arms

How to build a set of major guns.

45
5 Ways to Get More Motivated to Go to the Gym

"I'm not a big fan of hooting and hollering," says Winkelman. "I will let them know when they've done something great, but I will not come down on them hard when they've done something wrong." That positive reinforcement helps the athletes focus on things they can change, rather than waste time and energy being upset. In your own training, reframe the way you think about success and failure. Instead of beating yourself up about missing a lift, think about the things you've done well. You don't need to endure a death march on the treadmill to make progress—so give yourself credit for getting into the gym on a tough night when you're tired and sore! ­ From there, build on those things. Simply thinking in a different way will help you realize how effective positive reinforcement can be.

46
Top 10 Fat Burners for 2017

The customers have spoken. Based on customer repurchases and feedback as well as customer experience reports from our Pro Support Team, we have compiled the best of the best to help you obtain superior sculpted tone and high energy. The Top 10 Fat Burners for 2017 is finally here. Proceed with caution – extreme shredding ahead.

47
The One Supplement You Can't Live Without | T Nation

It's hard to find a good supplement for fat loss that doesn't have stimulating effects. I'm very sensitive to certain stimulants and Indigo-3G® isn't a thermogenic; it doesn't contain any stimulants, therefore it doesn't cause the jitters or the crash that can come after it. It makes you feel like a machine in the gym. The muscle pumps are unreal and I don't experience any drops in energy during my training sessions.

48
5 Ways to Work Out Without Weights

For instance, perform wide-grip pullups to just shy of failure. Immediately bring your grip in and turn your palms to face you so you’re doing a chinup. Do as many chinups as you can and then bring your hands in even closer so you’re doing a close-grip chinup with hands nearly touching. On pushups, you could start with your hands touching (a diamond pushup) and then move them out to shoulder width. When you can’t do any more reps like that, place your hands on a bench or seat so your body is at an incline—a much easier position to do pushups in. Rep out to failure.

49
The Worst Exercise Ever

All of the things that make dumbbell rows Worst Exercise Ever are also what makes them one of the best assistance/accessory exercises ever. Dumbell rows:

50
Squat for Size

In theory, it’s as primal as using a bone for a toothbrush — you drape a bar loaded with weight on your back, crouch down and explode up. Easier said than done. Executing the squat properly is anything but basic, so here, FLEX provides a step-by-step guide, plus tips. Get ready to fill out your pant legs!

51 High Protein Sweet Potato Chili
52 T NATION on Twitter
53 The 10 Best Moves to Lose Your Love Handles
54 11 BOSU Exercises That Will Train Your Entire Body
55 SuperPump 250
56 On Trial: Overhead vs. Lying Tricep Extensions
57 4 Red Flags You Shouldn't Ignore When Working Out
58 Whey Or Casein For Muscle?
59 11/23- Rep Bench and Accessory work and the latest update on my ongoing medical issues
60 The Most Important Lesson From Lifting | T Nation
61 10 Practically Useless Exercises
62 The Best Super-Fast Fat-Burning Treadmill Workout
63 Slow vs. Fast Crunches
64 Jennifer Lopez on Twitter
65 Sebastian Ramirez on Twitter
66 Jordan Chew on Twitter
67 Grindovermatter Returns
68 Travis Schilling on Twitter
69 Bear Degidio on Twitter
70 Tip: Being Fat Is Your Fault | T Nation
71 Muscle & Performance on Twitter
72 15 Foods that Are Healthier Than You Think
73 4 Weeks to Massive Muscle Program
74 The Superman Training Program: Add Size, Gain Strength, & Burn Fat
75 https://www.ncbi.nlm.nih.gov/pubmed/27903833
76 The Body Cleanse: Does Juicing Really Work?
77 Tip: Natural? Lift Heavier. | T Nation
78 9 Ways to Cut Water Weight and Reveal Your Abs
79 Build a Huge Back
80 Why My Home Gym Is Better Than the S4 Compound
81 Muscle & Performance on Twitter
82 Keep Kicking Ass After 40 | T Nation
83 PHIL HEATH on Twitter
84 Mario Morgunoff on Twitter
85 7 Training Steps to Pack on Size
86 Cory Everson
87 Billy Corben on Twitter
88 Lauren Miller on Twitter
89 Eli Michael Wehbe on Twitter
90 Juan Mantecón on Twitter
91 Instagram photo by Dexter "The Blade" Jackson • Dec 4, 2016 at 8:55pm UTC
92 12 Ways to Build Muscle with Your Diet
93 5 Easy Ways to Burn More Calories