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1
Sagittarius Horoscope for Friday, February 5, 2016

Friday, February 5, 2016 - Although you may be uncharacteristically self-critical now, people are much more willing to forgive your shortcomings than you are. The conjunction of beautiful Venus and powerful Pluto emphasizes the cluster of four planets working their magic in your 2nd House of Self-Esteem. However, the cosmos can magnify your negative feelings, forcing you to acknowledge your shadow. Shining the light of your awareness wherever conversations lead you today will help put things back into proper perspective.

2
6 Tips for Bigger, Stronger Arms

Bigger, stronger arms not only look great, but they also play a critical role in getting stronger in your main lifts. Biceps are frequently referred to as beach muscles because it’s common to see bros at the gym skipping leg day once spring hits, focusing primarily on curls . However, there comes a point in your training program where you have an opportunity to work on assister muscle groups that will ultimately help push those deadlift and bench PRs. Now’s that time.

3
8 Great Foods to Eat Before and After Your Workout

Before you hit the ground running, fueling your body will be the foundation to any successful workout. It’s any lifter’s worst session when they hit the wall – glycogen stores depleted and muscles starved for nutrients. To be on top of your lifting game, you have to feed your body with the right foods both pre – and post-workout.

4
7 Best Moves for Getting Wide on the Sides

Most of us who slave away in the gym 4-6 days per week desire to create the most impressive physique we possibly can. This means building adequate muscle size, near perfect symmetry , and a maxed out “V-taper.” What a cool feeling it is to take off your shirt at the beach or pool and display thick, cannonball delts; lats that look like wings ; and a tight waistline with no fat in sight! While diet and cardio must be on point to manifest those six-pack abs and wasp-like waist, one must make sure to utilize the proper resistance exercises to make the V-taper a reality.

5
15 Ways to Gain Lean Mass

There are tons of lean mass schemes out there for a reason, no one's body wants to stay lean. In fact, our bodies tend to like being heavier. It's much easier for our bodies to store fat than it is to build muscle. Being massive and lean is a tough task for your body to accomplish. It is going to take time and patience. These 15 tips will help keep the extra pounds off and help you add slabs of beef to your frame.

6
50 Core Exercises That Use a Ball

True story: Playing with balls can be an excellent workout. (I’ll just wait a moment for you to stop snickering.) Whether big inflated ones, small firm weighted ones, or heavy ones ripe for slamming, they can really get the job done. (No, really, why are you still laughing?) These 50 tough exercises tax the core like no other—and all you need are the balls to do them. Whichever moves you pick, time each set for 30 seconds to a minute, resting a minute between, and aiming for three or four goes.

7
8 Worst Things You Can Do to Build a Bigger Back

Whether your goal is to be a 250 lb. freak or 185 lb. sculpture, all of us who lift want to develop a V-shaped back with enough bumps and lumps to match the Rocky Mountains. However, this is no easy task, as the musculature of the back is quite complex and often hard to feel while lifting. It’s quite common to hear fellow trainees complain that when they try and work their lats, they manifest a better pump in the forearms and biceps, which does little to stimulate back growth .

8
Hardcore Contender - Tom Platz

Coming into the 1981 Olympia, he was 26, a middling pro, noted as much for his lack of upper-body mass as his outstanding legs. But that summer he had pushed his workouts into new realms of torture and made one of the most dramatic one-year transformations in the history of bodybuilding. Not only was his upper body catching up to the previous high standards of his legs, but — forget symmetry — his legs were traveling where none had gone before, and many believe his wheels still have not been surpassed. He stunned the physique world with a third at the controversial ’81 Olympia and was the talk of bodybuilding for the following year. “I’ll win or die trying,” he famously said of the Olympia, but a much smaller tragedy — a torn biceps — derailed his dream the following year when he was favored for victory but finished sixth. His physique was never the same. Still, that brash and brutal sentiment summarized Platz’s too-brief but legendarily intense quest for the Sandow.

9
Arnold's Advice to Beginning Bodybuilders

Ah, to be a beginner bodybuilder in 2016. First off, I want to congratulate you on deciding to pick up the iron and change your body. It will change your life, too. Second, I want you to know that there’s never been a better time to start weight training, no matter how old you are. There’s more information than ever on how to train and eat and more ways to become inspired. When I started out in the 1960s, I had nothing but this magazine and its pictures of Reg Park to guide me — and I guess you could say I turned out all right. Imagine what you can do with all of today’s resources at your disposal.

10
Survival Plan

Pomegranate may be a new ally in the pursuit of a balanced gut environment. Not only are fresh pomegranate seeds a good way to add fiber to your diet, but early in vitro studies on pomegranate extract have explored how naturally occurring plant compounds in pomegranates called polyphenols may also help to provide an environment for good gut bacteria to thrive. A small preliminary study of 20 healthy individuals who took pomegranate extract suggests, but does not prove, that these poly- phenols may work as prebiotics, which feed the microbes in our gut to promote the right balance of beneficial bacteria.

11
Kai Greene 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

12
The Deep Chest Workout

If you’re looking to put more size on your chest, look past those same old bench-press routines you’ve been doing—you know, the ones that stopped working for you years ago. And, honestly, just the bench press by itself isn’t that good a muscle builder for the pecs, anyway. Instead, it’s pre-exhaustion training that’ll allow you to get more out of conventional chest exercises and see a bigger, deeper chest inside of a month.

13
Kai Greene 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

14
Kai Greene 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

15
Mark Byers Pre-show Interview | IFBB Dallas Europa 2015

Mark Byers Pre-show Interview | IFBB Dallas Europa 2015

16
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

17
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

18
Ask Men's Fitness: When Should I Use Supersets Versus Straight Sets?

Ask Men's Fitness: When Should I Use Supersets Versus Straight Sets?

19
T NATION on Twitter

Think you have to get fat to build muscle? You don't. A smarter way: https://www.t-nation.com/diet-fat-loss/how-to-bulk-and-keep-your-abs … pic.twitter.com/548oCY5Stv

20
FighterDiet 12-Week Challenge

Join the Daily Interaction with members & pauline

21
Vince Brasco 2015 NPC Pittsburgh Posing Routine

Vince Brasco 2015 NPC Pittsburgh Posing Routine

22
Tip: Fight the Light and Sleep Better | T Nation

Blue light, from electronics in particular, disrupts melatonin production, which means we'll continue to suffer from poor sleep and a disrupted circadian cycle if smart phones, TVs, tablets, and computers continue to be our main source of entertainment in the evening. Unfortunately, white light from a light bulb or overhead fluorescent appears to be nearly as problematic as blue light as research reveals that short durations (1-2 hours) cause near-daytime melatonin levels after minimal exposure (500-1000lux).

23
Johnnie Jackson Trains Back 4 Days After the IFBB Toronto Pro 2015

Johnnie Jackson Trains Back 4 Days After the IFBB Toronto Pro 2015

24
Gary Turner at the 2015 Jr. USA's

Gary Turner talks to David Baye about trimming down over the years and his diet while training and before competition.

25
Men's Bodybuilding Top 5 IFBB Europa Games Orlando

Watch the top 5 men pose from the IFBB Europa Games Orlando.

26
T NATION on Twitter

Tested and refined for 8 years. Our top fat loss plan: https://goo.gl/LRRFVU  Free ebook. pic.twitter.com/dZWIwyp3fP

27
6 Ways to Pump Up Your Post-Workout Meal

We all know the most important time to get food in is immediately post workout. Our body is in a prime state to soak up nutrients to help repair muscle tissues. This process begins the early stages of recovery, which helps us to grow bigger and stronger. What should you be eating post workout ? How much should you be eating? Whey protein alone or consume protein with carbs?

28
T NATION on Twitter

Off-days or OFF off-days? Make good choices with your time off. This will help: https://www.t-nation.com/training/no-off-days-10-awesome-ways-to-de-load … pic.twitter.com/5IVob6QX77

29
2015 ARNOLD CLASSIC BRAZIL - PREVIEW

Shawn Ray runs down the preview of the 2015 Arnold Classic Brazil.

30
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

31
7 Cold Weather Chores to Get Your Calorie Burn

Sure, they may not be as rewarding as pushing the iron during a killer chest routine, but they will get your muscles working and calories burning -- while at the same time fulfilling your obligations around the house. So if you need a little more motivation to get you through those bone-chilling chores during the next few months, you can at least go forward knowing that there is a silver lining.

32
Jr Nationals Interviews Overall winners Brooke Walker and Donnice Christian

Jr Nationals Interviews Overall winners Brooke Walker and Donnice Christian

33
MD101- Evan Centopani on Hacksquat

MD101- Evan Centopani on Hacksquat

34
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

35
T NATION on Twitter

Flat asses aren't attractive on men either. Build rock solid glutes with this: https://www.t-nation.com/training/tip-master-the-romanian-deadlift … pic.twitter.com/LVGx8ZxNsy

36
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

37
Top 5 Traps Training Mistakes

Traps get no respect. They fit in with both shoulders and back, and therefore can be worked (and overworked) with either. Piggybacking with broader workouts, traps seldom get the honor of their own routines, and yet, your two trapezius muscles (left and right) are large, dramatic and complex, bracketing your delts and neck, and forming a kite on your upper back. By contrast, your biceps are puny and simple, but surely you have a bi routine and dote on every curl. Don’t shrug off trapezius training. Give it the respect it deserves by passing our traps test. Class is in session.

38
T NATION on Twitter

Stretch out your shirt sleeves with bigger stronger triceps. Here's how: https://www.t-nation.com/training/tip-use-bodyweight-to-build-triceps … pic.twitter.com/d7TJNXXBJ5

39
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

40
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

41
Mr. Olympia LLC on Instagram: “@mrolympia08 #DexterJackson @mr.olympiallc #Flex #MrOlympia #BodyBuilding”

42
David Baye Interview with Hany Rambod After the Olympia

David Baye Interview with Hany Rambod After the Olympia

43
21 Perfect Valentine's Day Gifts

Let her know how much you really care with one of these great gifts for your girlfriend, wife, or that chick you just started dating.

44
SHOCK & AWE Program - Week 1 - Workout 3 [EXCLUSIVE]

GAIN INSTANT ACCESS TO FULL SHOCK & AWE PROGRAM http://www.defrancoinsider.com The Shock & Awe program is an exclusive 3-week workout program designed for the members of the DeFranco Insider. Follow Joe DeFranco and Jim Smith as they train, recover, and perform the SHOCK & AWE workouts over the course of the 3-week cycle. Each video will show a portion of the workout and you can download the full program - and gain instant access to other proven programs, workouts, the weekly LIVE Q&A, and the massive exercise index - when you join the Defranco Insider community. Join Today: http://www.defrancoinsider.com Medical Disclaimer: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity.

45
10 of the Most-Asked Nutrition Questions Answered

Protein is the foundation for muscle growth. It directly builds mass by providing amino acids, the essential material muscles use to get bigger. In fact, protein or amino acids are often referred to as the body's "bricks and mortar." No surprise, then, that if you want to get big, you need more protein than the average person. Start at 1 gram per pound of bodyweight per day and go up to as much as 1.5 grams. So if you weigh 180 pounds, that's 180-270 grams of protein daily. Be sure to spread that intake evenly over your six meals to maximize absorption and provide a continual flow of building material.

46
The Holiday Gut Checks: 8 Quick Workouts to Lose Fat With a Busy Schedule

These eight workouts are quickies. They’ll get you in and out of the gym in no time. But, you’ll still get your pump, still stimulate some growth, and still burn some fat. These routines will keep you in check.

47
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

48
Jr Nationals Fabulous Female Friday PreJudging Wrapup with David Baye and Camala Rodrigeuz

Jr Nationals Fabulous Female Friday PreJudging Wrapup with David Baye and Camala Rodrigeuz

49
Juan Morel and Victor Martinez at the New York Pro

Muscular Development's Juan Morel and Victor Martinez battler for first place at the 2015 New York Pro.

50
2015 - IN THE TRENCHES - DENNIS WOLF - OFF SEASON - CHEST

MD catches up with Dennis Wolf in Las Vegas, Nevada for some off - season chest training at the LVAC on Sahara. Wolf tells us about his plans for the 2015 season and gives some detailed instruction on chest training.

51 Meet Ashley Kaltwasser at Meet the Olympians
52 T NATION on Twitter
53 T NATION on Twitter
54 Post Athletes Meeting Interview with Stephen Frazier at the 2015 Toronto IFBB Pro Supershow
55 2015 Pittsbugh Pro Interview with Shawn Rhoden
56 nutrition school presale list
57 4 Tricks to Improve Your Deadlift
58 Arnold Schwarzenegger: Rears in High Gear
59 Carbs: Your Macronutrient Frenemy
60 Hidetada Yamagishi trains legs - 2016 Arnold Classic
61 5 Workouts To Boost Your Testosterone
62 Back on Track
63 7 Tips for Burning Fat and Building Muscle
64 Dave Tate on Instagram: “NEW Blog Posted: If I was injury free would I still compete today? Elitefts > Blogs > Dave Tate #elitefts #powerlifting #bodybuilding…”
65 6 Ways to Crank Up Your Testosterone Levels
66 The Winter Bulk Up: Back and Biceps (Day 2)
67 The Complete Arnold: Back
68 Bodybuilding.com on Twitter
69 Team MD Wraps-Up Finals | IFBB New York Pro 2015
70 IFBB Pro Guy Cisternino NY Pro 2-Part Prep Series. Part 1: Posing
71 IFBB Pro Juan "Diesel" Morel Trains Biceps 6 Weeks Out from the 2015 NY Pro
72 Finals Wrap-Up Plus Justin Compton Interview | Arnold Australia 2015
73 Prejudging 1st Callout - EVLS Prague Pro 2014
74 T NATION on Twitter
75 http://www.ironmanmagazine.com/does-it-matter-when-you-take-creatine/
76 T NATION on Twitter
77 Jackson vs.Wheeler
78 4 Unconventional Interval Workouts to Torch Maximum Fat
79 Kai Greene on Twitter
80 Strength Coach Finances, BEST Exercise for Teens & Workout Variety • Zach Even-Esh
81 Daniel Lee on Twitter
82 Alyssa Oliveri on Twitter
83 Kai Greene on Twitter
84 Bodybuilding.com on Twitter
85 Kai Greene on Twitter
86 Jesse Haffly on Twitter
87 Weekly Twitter Giveaway Terms And Conditions
88 NPC Bodybuilder Nam Thomas Shartzer Trains Back 10 Days Out from the 2015 NPC Jr USA
89 Dan Newmire Trains Arms 2.4 Weeks Out | NPC Dallas Europa
90 RHINO on Twitter
91 Wendy's New Black Bean Burger Commercial
92 Franco and Arnold are... Still Hungry
93 Kai Greene on Twitter
94 CT Fletcher at the 2015 IFBB Orlando Expo *NSFW (Language)
95 Phil Heath at the NPC Phil Heath Classic
96 2014 NPC NATIONALS - MATTHEW EVANS - CHEST