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The New Way To Train Upper Body Twice A Week

Training your upper body twice a week is a surefire way to build size and strength, but you don't want to lift as heavy as your first day. Grow more with these push-pull trisets!

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1
Better Than Regular Squats | T Nation

It turns out that when you tell most non-lifters to "squat," they simply bend sharply from the knees, as if the squat were a single-joint movement. Of course, if you asked that same person to sit down, he'd immediately do a near-perfect squat. When you sit, you initiate the movement by sitting back with your hips. This creates tension on the hamstrings, which has a protective effect on the knees. Now of course, your knees will indeed bend. If they don't, it's not a squat.

2
Tip: Sugar Is Not Addictive | T Nation

To those people, sugar is their white whale, or more precisely, their granulated, cane, or even turbinado whale. If this mob had been alive more than a century ago, they'd be wearing long skirts and carrying axes and helping bulldog-faced Carrie Nation in her fight to be history's greatest killjoy by busting up bars, speakeasies, and liquor bottles in her fight against killer alcohol.

3
Tip: For Fat Loss, Faster is Better | T Nation

Conventional wisdom says you should lose body fat slowly to build sustainable long-term habits, prevent metabolic adaptation, and fight muscle loss. But I think aggressive, 30-45 day fat loss phases are better than the long, slow, and steady approach. Here's why:

4
Tip: An Illogical Approach to Explosive Lifts | T Nation

I use a similar strategy with CrossFit athletes. I have them do their snatch or clean & jerk after their squats and deadlifts. They'll do two phases and the last phase they switch the order. All have had serious gains in their lifts. One went from a 245 pound snatch to a 295 pound snatch, and from a 315 pound clean to a 375 pound clean. Of course that's an extreme example, but all reported solid gains from an illogical approach.

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The Best Way to Build Your Butt | T Nation

With the split squat, there are a few cues to remember. For one, if you're doing these with the rear leg on a bench, think about the knee of that leg going down and back as you keep the weight on the heal of the planted foot. This will help you load the glutes instead of getting too much knee flexion on the planted foot, which loads the quads more. Also make sure and use iso-holds at the end of each set for about 10 seconds, only coming about three-fourths of the way back up. This will really torch the glute medius.

6
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7
Tip: The Most Complete Biceps Exercise | T Nation

Overcome monotony, break through plateaus, and target muscle fibers in a whole new way with this exercise. This biceps curl variation involves all functions of the biceps, combining supination, elbow flexion, and shoulder flexion.

8
Tip: Stop Worrying About Being Over 40 | T Nation

Of course, if you started training in your 30's then "over-40" training might mean something, but if you've been training for at least 10 or 15 years by the time you hit 40, it's just another in a long line of meaningless, arbitrary "milestones" that are based on civilization's obsession with round numbers.

9
Men's Fitness on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

10
Tip: The Smart Way to Lift Twice a Day | T Nation

I started doing this 6-7 years ago out of necessity. I had a pretty hectic schedule with clients, and simply didn't have enough time to complete a full workout. But what I did have was two small opportunities with an open window in the morning and then another one in the evening. This allowed me two 45-minute sessions a day.

11
Sagittarius Horoscope for Saturday, November 18, 2017

Saturday, November 18, 2017 - Your life is on the launch pad again but this time the rocket ship could actually reach escape velocity. The Scorpio New Moon reinforces your 12th House of Destiny, sending off a ripple of synchronicities while preparing you for an intervention by the “Flying Fickle Finger of Fate.” But it’s dangerous to jump to outrageous conclusions, especially once the Moon flies into optimistic Sagittarius. You’re so eager to start your new adventure that your spontaneity could cause trouble. Ben Franklin said, "Motivation is when your dreams put on work clothes."

12
FLEX on Twitter

Mark Wahlberg's been clean-bulking and shredding fat: http://bit.ly/2AmaRw9  pic.twitter.com/KBasDAXWux

13
Tip: High-Rep Failure Training for Growth | T Nation

Want to get bigger? Finish off your workout with one of these set-rep schemes.

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Tip: When You See Food This Color, Eat It | T Nation

 Science is always looking for a pill that mimics the effects of exercise. We already have one. It's called the blueberry. The fruit is rich in a particular anthocyanin called cyanidin 3-glucoside and multiple studies have shown it causes muscles to slurp up carbs from the blood. That way, you give muscles what they need to grow while simultaneously preventing fat cells from expanding.

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Tip: Strengthen Your Deep Core Muscles | T Nation

Strong "deep core" muscles support the spine and therefore the entire body during explosive movements. If those muscles are weak, the nervous system serves as a protective mechanism due to inadequate core strength. One exercise prescribed to target these muscles is the "stir the pot."

16
4 Reasons Red Meat is Overrated | T Nation

Things have reversed themselves slightly since modern meat eaters prefer a leaner cut of meat, but today's meat is still a lot fattier than nature intended it to be. The fat is mostly saturated, but much of the rest of it, courtesy of the corn diet, is comprised of way too many omega-6 fatty acids. The ratio of omega-6 to omega-3 should be 3 or even 2 to 1, but thanks to all that corn the ratio is more likely 20 to 1.

17
Men's Fitness on Twitter

Day 2: Build up your entire body with the Classic Iron Workout Program designed by @CHCrossFit ’s powerlifting coach Sean Collins. pic.twitter.com/RjsWG8NxkA

18
Tip: Unbalanced Training for Bodybuilding | T Nation

You often hear that you have to balance the ratio of pushing to pulling and upper body to lower body to achieve a balanced physique. I disagree. This advice is good for a beginner, but not for intermediate/advanced lifters. Training in an unbalanced or non-symmetrical fashion works great for me.

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Instagram post by Shawn Ray • Dec 4, 2017 at 12:34am UTC

20
Tip: The Most Complete Biceps Exercise | T Nation

Overcome monotony, break through plateaus, and target muscle fibers in a whole new way with this exercise. This biceps curl variation involves all functions of the biceps, combining supination, elbow flexion, and shoulder flexion.

21
Triceps Blasting Workout | Julian "The Quad Guy" Smith

You've spent hours doing curls, now it's time to build triceps to match. "Quad Guy" Julian Smith shows you everything you need to effectively target your triceps for definition and growth! Premium Fitness Plans ► http://bbcom.me/2niCFP7 Shop Optimum Nutrition ► http://bbcom.me/2hLcM5m Julian Smith's Triceps Blasting Workout ► http://bbcom.me/2hJUQIahttp://bbcom.m... | Julian Smith's Triceps Blasting Workout | 1. Lying Triceps Press - 4 sets, 6-12 reps 2. Triceps Pushdown - 4 sets, 8-10 reps 3. Seated Triceps Press - 4 sets, 8-10 reps 4. Push-Ups - Close Triceps Position - 4 sets, to Failure Team Optimum Nutrition athlete Julian Smith has a killer triceps workout to round out your T-shirt game and bring the back of your arms up to speed. A guy known for his insane quad sweeps and ability to build well-defined muscle all over, Smith is one guy to listen to for muscle-building tips. "This workout covers all the exercises I like doing for triceps," explains Smith. "During the workout, make sure your muscles are doing all of the work, not just moving as much weight as possible.

22
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

23
Bodybuilding.com - Huge Online Supplement Store & Fitness Community!

Need a break from an endless string of chicken-breast meals? Put some spark in your dinner routine with these underappreciated types of poultry. Get the nutrition you need to keep healthy and spur muscle growth without that slab of white meat!

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FLEX on Twitter

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25
FLEX on Twitter

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26
Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week. http://bit.ly/2ffDB15  pic.twitter.com/af1CBgUOT8

27
Biotest on Twitter

Your body wants to be in either an anabolic or catabolic state. Here's how to balance cardio, diet, and lifting for better body composition. https://biotest.t-nation.com/articles/tip-cardio-carbs-and-the-goldilocks-zone …

28
FLEX on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

29
FLEX on Twitter

5 back training mistakes you do not want to make: http://bit.ly/2nbtSyj  pic.twitter.com/2w0GYCzv2j

30
FLEX on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

31
FLEX on Twitter

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32
FLEX on Twitter

Ribs vs. wings - which one can you indulge in, guilt-free?: http://bit.ly/2nmB5f1  pic.twitter.com/ruvCfMyXgZ

33
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

34
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

35
FLEX on Twitter

Pack on new shoulder size with Arnold's delt and trap routine: http://bit.ly/2BEhwCb  pic.twitter.com/gEy2yAEiBz

36
JMaier31 Cutting Through the Holidays

Here’s the plan for the next three weeks. I had to go back and review some stuff in the Beyond 5/3/1 book. Long story short, I haven’t been pushing myself with my lifts. I was kind of doing Training Maximally but then I started having symptoms/pain from my bulged disc and my shoulder started hurting. To avoid making things worse I’ve kind of backed off and have been just going for stimulating the muscles but there hasn’t really been much progression. At least 5/3/1 takes the guess work out of it. As you can see there’s no OHP but there’s definitely some power cleans!

37
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

38
FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

39
FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

40
FLEX on Twitter

Can't get the physique you want? You might be making these 3 mistakes: http://bit.ly/2AdHGxG  pic.twitter.com/fprou3brcu

41
FLEX on Twitter

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42
FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

43
Bodybuilding.com on Twitter

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44
Men's Fitness on Twitter

Build your body, and gain serious strength with the '5-Day Met-con Build-up Challenge' Workout, designed by @TrooperFlex . pic.twitter.com/sg02fqCt9n

45
The Beasts-Only Back Workout

Once you complete the T-bar row, jump over to the bench and grab a big dumbbell for pull-overs. Pull-overs are as old-school as they come, but they still work today. To minimize pec recruitment, lift only until the weight is over your forehead, then lower back down, feeling that stretch in the lats before you lift back up again. Rest 1 minute between supersets.

46
Cutandjacked.com on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

47
Men's Fitness on Twitter

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Men's Fitness on Twitter

Another reason to look forward to #holiday season, according to @TrojanCondoms . If you're young, single, and home for the holidays there's a 60% chance you'll have casual sex: http://ow.ly/uMCO30h2gf6 

49
Over 5000 Forecasted to Join Pauline Nordin's Fighter Diet Butt Bible Challenge in January 2018

In 2011, Nordin starred in the Butt Bible DVD produced by NBC/Universal. Record-breaking DVD sales and the accompanying media exposure built Nordin's reputation as the leading expert in glute workouts. With a mission to "De-fatten America," Nordin created the Fighter Diet program to revolutionize the world with her techniques for creating a lean physique and the mindset to maintain it. The wildly successful Butt Bible DVDs, subsequent Fighter Diet programs and current rate of sign-ups indicate that more than 5000 women will join the Fighter Diet Butt Bible Challenge in January 2018 .

50
T NATION on Twitter

This lifter thinks his hips are rising too soon during deadlifts. Check the video to review his technique: https://forums.t-nation.com/t/deadlift-form-check/236547 … pic.twitter.com/O0LHLTqnS7

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