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Sagittarius Horoscope for Sunday, December 7, 2014

Monday, December 8, 2014 - A surprising emotional encounter isn't usually enough to adversely affect your natural optimism, yet you might forget to count your blessings today. Although you can sidestep the oncoming negativity if you have the sense to move quickly, you may feel like a deer as it fearfully stares into the oncoming headlights. Nevertheless, you are the master of your own destiny and a passionate exchange could put you in touch with an important spiritual truth that carries you out of danger.

Which MARVEL Villain Are You?

Want to know which major Marvel villain you are? If so enjoy this Personality test and see who you end up with!

T NATION on Twitter

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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.

10 Ways to Lose Muscle

Yes, extra calories can mean extra belly fat, but if you’re lifting consistently and correctly, most of what you’re taking in should be converted to muscle. The truth is your muscles will never grow without a surplus of calories. For a lean guy looking to put on muscle mass, 2,000 calories a day won’t cut it. In fact, this kind of restricted diet is actually the ideal recipe for losing muscle tis- sue and sparing fat, as it causes the body to shift into starvation mode and shed calorie-consuming muscle. It also makes you store fat for emergency energy. And the less protein you eat, the less of a chance you give your muscles to recover after a workout.

Eight Essential Rules for a Clean Bulk

First things first: you can only gain weight during a caloric surplus. But gone are the days of splurging on everything in site for the sake of a bulk . Instead, target a moderate caloric surplus so you’re not adding fat. A good rule-of-thumb for calories is 16 x your bodyweight in pounds. For example, if you weigh 175 pounds, you should consume about 2800 calories (16 x 175) to gain weight.

Workout: Build Out Your Chest

If you really want to build your bench press, keep your muscles guessing.

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.

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.

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The Five Pillars of Good Nutrition

Regardless of whether you're looking to get bigger, leaner, or healthier, you'll need to follow a core set of principles that lay the groundwork for your diet plan.

Fighter Diet News

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

Kai's 10 Big Back Principles

He’s No. 2 now. In all of the world, there is only one bodybuilder ahead of Kai Greene,and that’s the man he finished second to at the last two Olympias: Phil Heath. No. 2’s greatest advantage over No. 1 is lat width. It wins him the rear-relaxed shot. On theother hand, one of the things the current Mr. O has over the top contender is backseparation—especially in the lower traps. That and Heath’s fuller delts win him the rear double biceps. Rear lat spread is a toss-up—Greene is wider, Heath features more density and details, especially mid-back.

Six ways to get healthier in the next 20 minutes

Hoebel’s gone inside the gym, inside the kitchen, and inside your head to provide six tips to get healthier in the next 20 minutes. 

Sculpt Broad Shoulders With Just Your Body Weight

With body-weight training, increasing the difficulty of an exercise can be as simple as adjusting the angle. Raise your feet on a pike pushup and you instantly feel a greater challenge. You can also have more fun; moves like the crab walk may look silly, but they’ll work your shoulders just as well as presses, and you’ll have fun doing them.

The Mesomorph Dilemma

Even those who are genetically blessed stand to lose it all without proper upkeep. Here’s a look at the tortured lives of the lean and well-muscled.

Rip it Good

There are many different types of “fat burner” supplements on the market, but perhaps the most popular and effective category is thermogenics. Thermogenics work by boosting the body’s metabolism. That is, you burn more calories during a given activity, even if you’re just sitting on your butt watching Pumping Iron again. Most products achieve this effect by increasing norepinephrine (a neurotransmitter that the nervous system releases; it is basically a form of adrenaline). Synephrine is one supplement that raises norepinephrine. Try doses of five to 20 milligrams (mg), from a standardized Citrus aurantium extract, once or twice daily for amaximum of 40 mg per day.

The 7% Body-Fat Diet

We estimate that the average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at which most guys can see some definition—and preferably as low as 7%. That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gon’ hate). The plan is simple: six-pack, 7%, eight weeks. let’s go.

Ultimate 3-Day Mass Building Routine

Gaining size isn’t as easy as it sounds. Your body is built to survive, not to look like an Olympia competitor, so putting on – and holding on – to muscle mass is a complicated, multilayered affair that can vary from person to person. But one thing everyone can do to maximize your ability to add new muscle is to select the right exercises – the type that will break down muscle tissue and trigger the hormonal responses that send your body into anabolic overdrive.

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Is the crunch really bad for your back as some people say? The truth: …


The 2-3 rule dictates that you consume 2-3 grams (g) of carbs per pound of bodyweight per day, spread over five or six meals. A 200-pound bodybuilder has to chow down on 400-600 g per day--3 g per pound of bodyweight (600 g of carbs) is the ultimate objective.

Competition Pak

"What do I eat the last week with Fighter Diet before my fitness competition?" This is one of the most annoying questions I get. I know you're anxious and want to do all perfectly, but listen, you cannot plan your last week several weeks out! First of all, the last week is not a magic event. There won't be major huge differences in your looks. If you're not in shape a week before you are going to walk out on stage you won't get in better shape. Yes, you can reduce some water retention, improve your definition by putting a tan on, but face it, there are no tricks that will either break or make you! Pauline Nordin to the far left   If the last week was so important, why even bother doing the prep 3 months prior to the show, huh? Remember what the prep is for: to lose fat to see muscle

Ronnie's Monster Weights

Yes, but only as a consequence of other factors — not as a goal in themselves. Everyone else seems to know more than I do about the specific pounds I’m lifting; that’s because my mind is elsewhere. I’m aware of all the talk about my 200-pound curls and my 800-pound squats and deadlifts, but those are only temporary numbers. The weights increase as my muscle mass increases; they don’t precede it.

On Trial: Sprinting vs. Slow and Steady

Sprinting for only 6–9 minutes per week doubled the amount of fat subjects burned off compared to those who were doing slow-and-steady cardio for 90–180 minutes per week. The slow-and-steady group did up to 30 times more exercise per week, but only lost half the amount of bodyfat. Sprinting is the clear winner due to the better results and the reduced amount of time you need to devote to it.

How to Lose Your Gut in 10 Days

A headline like that screams, “bullshit”, but truth be told, it’s actually quite possible to do some serious damage. The key to success will be in the details, and you’ll need to follow them meticulously. But don’t stress, this is a short-lived emergency shred, not a long-term lifestyle plan. Party, vacation, we’ve got you covered.

The Man's Guide to Body Hair Length

Our tester discovered these products can hide zits, cover circles and make you look awake—but if you're man enough to wear them.

The Most Dangerous Things Dieters Do

While scaling back on specific macronutrients, like carbs or fat, may be key to successful weight loss, eliminating them completely won't do you any favors. The body needs some carbohydrates for energy, and small amounts of healthy fat to aid the absorption of disease-fighting antioxidants. If you're going the gluten-free, dairy-free, or vegetarian/vegan route, you've got to make up for the nutrients found in foods like whole-grain bread, low-fat milk or lean protein elsewhere in your diet. The smartest thing you can attempt to avoid altogether; sugar, says Mangieri.

Seven Things to Do Now to Make Your Future Kids Healthier

The next time you skip the gym or reach for a cookie, you're not just damaging your health, you could be damaging your future kids' health, too. You have a line to protect, but what you will down to your heirs isn't just up to nature.

The Tiny Gym Workout

With the popularity of barbell training, it’s easy to forget that you can get strong and lean without one. As a matter of fact, no squat racks, barbells or bumper plates are needed to get a great workout. A tiny apartment, office, hotel  room or equipment-lacking gym combined with some MacGyver-style programming can yield serious muscle growth.


Ten things you can do to limit chemical estrogen exposure are: 1)    Eat organic and avoid ingesting estrogenic pesticides and growth hormones 2)    Use natural cleaning products. Chemical cleaners contain toxins and estrogen-mimicking compounds. Opt for plant-based cleaners. Don’t trust it just because it says “green” on the label. Check ingredients. 3)    Use natural personal care products such as shampoo and conditioner. These are the same as cleaning products—don’t trust it just because it says “natural” on the label. Look for DBP, DEP, DEHP, BzBP, and DMP in the ingredients; all are chemical estrogens. 4)    Avoid scented candles and air fresheners. Some may contain essential oils and are safe, but beware of the word “fragrance” because it may refer to hormone-altering chemicals. 5)    Avoid plastic containers for food and water. Use glass and get a stainless steel water bottle. Plastic contains BPA, which mimics estrogen. 6)    Never microwave or heat plastic. Under high temperatures is when BPA is most easily transferred from plastic to food.

Happiness, Bodybuilding, and a Ph.D.

PD: I think the interesting question is why you think you would be happy on your island with all that money. When you’re thinking about being on the island with all that money, you’re not actually thinking about being on the island with all that money; you’re thinking about becoming someone who is initially on the island. That’s what we project. We don’t project what it’s like after 20 years. We think about what it’s going to be like after 20 minutes. For those first few days, weeks, or even months, being on the island with all that cash is going to be great. But you’ll get used to it.

De-Stress: Check Your Email Less

Researchers from the University of British Columbia studied 124 adults of various professions. Participants were either instructed to limit how often they checked their email to three times daily for the week or told to check their email as often as they could (which turned out to be about the same number of times they normally checked their email). The instructions were reversed during a subsequent week.

What to Eat to Boost Your Sex Drive—And Hers

None of us are new to the concept of tailoring your dinner order to date night (hello, garlic breath!), but you might be surprised to learn that the foods you eat can affect your date night far beyond anything a mint can fix. Slip some of these foods into your dinner or pair them with your nightcap and you’re looking at a better time in bed. Really. These foods boost your performance and her desire--a winning combination.This is a two-way street, so make sure you avoid the  foods that will hurt your sex drive , too.

Hardcore Contender - Rich Gaspari

It is often said Gaspari had to train harder than his fellow competitors, especially Lee Haney, because he was cursed with poor bodybuilding genetics. Not exactly. It's difficult to argue that a bodybuilder who won his class at both the NPC Nationals and IFBB World Championships at 21 and placed 3rd in the Olympia as a 22-year-old rookie lacked any DNA for building muscle. The guy was a muscle-building phenom, and he set new standards for high-definition. It is true, however, that he lacked an ideal structure, especially in comparison to the statuesque Haney.  At 5'7", he was naturally blocky. His narrow clavices limited his back width, and breadth was Haney's greatest asset.

Fouad’s Dig Deep Leg Workout

The other day I got to the gym feeling extremely tired and lazy.  I’m eating a ton trying to pack on the size ( click here for Fouad's off-season meal plan ) and it leaves me feeling tired and lazy more often then I’d like.  So it was leg day and I thought, “man this is gonna be a tough one, I gotta dig deep or I’m gonna regret it.”  Even though I wanted to dig deep I knew I didn’t have it in me to squat 500lbs that day.  So instead of bitching out, I made some changes and went hard as I could.  I know everyone’s had nights like this before so I had to share the workout below for the FLX fans.  Give it a shot and tell me how your legs feel after ( talk about it here )!

Big Advice

Most people are hardgainers, who struggle to add every pound of muscle. Ronnie Coleman and Jay Cutler are from a lucky but tiny group of genetic superiors, but of course, both Coleman and Cutler did go from medium to large (although the transition occurred many moons ago). More important, they know how a hardgainer can grow. No, they don’t struggle like you, but the same rules apply, whether you weigh 130 or 310. Furthermore, the bigger a bodybuilder is, the more often he’s asked by someone like you, “How do I get bigger?” so we let five massive pros serve up their answers. Here are some of the largest of the supersized and their advice to you on how to get growing.

STRONGLife Ep 45: Louie Simmons Throwback Interview - Zach Even-Esh

Zach's inspiration in training comes from the Golden Era of Bodybuilding & Days of Old School Strength. His mission is to help You kick ass & take names in Life AND Lifting without the hype, fancy fads or gimmicks. Zach's Commitment To Your Success Is Unmatched. He Knows What It's Like To Go From A Weakling To An Unstoppable BEAST In Charge Of His Life, Business & Destiny. Zach Made It Happen Through The Iron and Now it's Your Turn!

Rhys 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

Mike O'Hearn 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

Dorian Yates on Twitter

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Biotest on Twitter

The results you get from training has a lot to do with how well you partition nutrients. Info: …

Neon Sport Surge at

Warnings: THIS PRODUCT IS ONLY INTENDED FOR HEALTHY ADULT MEN, 18 YEARS OF AGE OR OLDER. NOT FOR USE BY WOMEN, especially those who are pregnant or nursing. Before using this product, consult a licensed, qualified health care professionals if: you are using a MAOI (Monoamine Oxidase Inhibitor), SSRI, blood thinner (anticoagulant), diabetes drug, CNS depressant or sleep medication, or you are taking any other dietary supplement, prescription drug or over-the-counter medication; or if, you have been treated for, diagnosed with, or have a family history of any medical condition, including but not limited to: high or low blood pressure, low “good” cholesterol (HDL), diabetes, prostate cancer, prostate cancer, prostate enlargement, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, depression, or psychiatric or seizure disorder. Do not take with alcohol. Discontinue use 2 weeks prior to surgery. Do not use this product if you have any serious medical conditions. Immediately discontinue use and consult a licensed, qualified health care professional if you experience any adverse reaction to this product.

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Video Series: Top Secret Chest Arsenal

WHEN IT COMES TO TRAINING CHEST, barbell and dumbbell flat-bench and incline presses sit at the top of the food chain. But once the foundation has been built, breaking through and putting the finishing touches on your pecs requires a little ingenuity. Fortunately, FLEX has five new moves that will have all the curious gym rats stealing your pec routine in no time.

Dorian Yates on Twitter

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Kris Gethin's Shoulder Annihilation Workout -

Follow Kris Gethin as he navigates the hustle and bustle of Mumbai, India, and hits the gym for a delt-demolishing workout. It might be a quick session, but it will leave your shoulders screaming for mercy!

Fighter Diet 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

Forced-Rep Training

Most people don’t understand what a forced rep truly is. To them, it’s having someone assist with a rep when they begin to tire at the end of a conventional set. To me, a forced rep is one that’s performed when you are so completely fatigued that you can’t possibly complete another without assistance. It comes only after the body fails, not merely when it’s tired.

Sqor Sports

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