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Sagittarius Horoscope for Wednesday, February 11, 2015

Thursday, February 12, 2015 - Maintaining your confidence is critical today because the Moon joins somber Saturn in your 1st House of Personality. You may experience delays or encounter unexpected obstacles, creating bouts of self-doubt. Thankfully, this conjunction is in exuberant Sagittarius, offering some balance if you're willing to eliminate superfluous activities. You're better off if there are fewer tasks on your to-do list now so you have more time for each item. Creating a realistic agenda for yourself enables you to show others the meaning of success.

Pullups: The King of Back Development

An easy way to begin to add these to your regimen is the Pyramid Method.  To do this you pick a top number, for a beginner it may be ten. You start by doing one pull-up, then rest 30 seconds, then do 2 pullups, then rest 30 seconds, then do 3 pullups, and so on until you get to ten, then you start heading back down the pyramid by doing 9, then 8, etc. until you are back down to 1.

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60 Days to Fit: The Workout Plan

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

Top 10 Muscle Building Foods

High-protein foods that can help you add mass without sacrificing taste.

10-Minute Blast for Powerful Triceps

Because of the weight loads used, failure is inevitable – and that’s a good thing. Even if you’re able to muscle through 15 reps on your first work segment, you will find that failure comes sooner and sooner on each subsequent set – that’s okay. Take a breath and get right back into it, have a training partner help you through a few forced reps, or continue on using partial reps. The point is to continue moving throughout the set. If none of the aforementioned methods work, try lightening the load next time.

4 Moves to Build Abs of Steel

Obtaining a flat stomach or a set of 6-pack of abs takes a lot of work and discipline. You need to eat quality foods in the proper portions and workout hard at least three days a week to get in shape. But there is some so called "mental" benefits from training your abdominals. Feeling your midsection work hard for some reason gives us the feeling that we are making some progress to reduce our waistline. As a trainer, I know that just because I am hammering away at various abs exercises does not mean that I will magically get a nice six-pack .

Top 10 Moves for Fast Pec Growth

This article has a very simple purpose - to discuss my favorite exercises for building a massive, thick, gnarly, complete chest . I am not going to talk about techniques, tempos, and  time under tension , or mention muscle origins, insertions, genetics or hormonal manipulations. I simply want to go over my top 10 pec-punishers and why they should be a part of your chest building program.

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“ @T_Nation : Let's geek out on squat mechanics with Mark Rippetoe: … " @katelynbackes interesting.....

10 Tricks for Bigger, Healthier Shoulders

There is no denying it, great shoulders complete a physique. They give you width and top off that coveted V-taper. Your waist can be as small as can be, but without a killer pair of delts it will just not look right. Sadly, great or even good shoulders are rare these days and it is not due to lack of effort. If one takes a look around in most gyms, they’ll find that most shoulders are slopped forward and/or injured. Rarely do your see a nice pair of cannonball delts so I made it my mission to change that sorry state of affairs.

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How to avoid "toxic hunger" so you can get ripped and stay that way: …

10 Rapid-Fire Fat-Burning Workouts

Summer is right around the corner, and it's the perfect time to get in gear. To get started we've curated ten fat-burning workouts from some of the best built bodies in the fitness industry. 

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6 Things to Give Up to Get Rid of Your Gut

Kick these bad habits you probably don't think twice about doing.

6 Moves for Stronger Knees

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

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The 3X2 Strength Program

One of the key elements of this routine is achieving failure in the muscles being worked. What does this mean? Muscle failure is the point during an exercise at which the muscles have become fully fatigued and can no longer complete an additional rep of that exercise with the prescribed weight using strict form. While bodybuilders tend to complete all their sets to failure, powerlifters rarely, if ever, train this way. Many believe it can hinder strength gains. Yet research from the Australian Institute of Sport in a 2005 Journal of Strength and Conditioning Research suggests that training to muscle failure may enhance strength gains. The key appears to be the number of sets performed to failure—and that number appears to be one. When trained lifters completed one set to failure of the four sets they trained with on the bench press for eight weeks, they exhibited double the strength gains of lifters who didn't complete any of their four sets to failure. In a follow-up study, the researchers further discovered that doing more than one set to failure on the bench press for eight weeks offered no additional increase in strength gains.

The Top 8 Time-Crunch Moves—Ever

We all know that interval training cuts cardio time pretty much in half but what about a straight up lifting workout? How do you fit in more moves in less time at the gym? The secret is in “combinations.” Combinations are movements that combine two exercises or more into one — rather than doing a squat followed by a military press , now you’ll do the two together, which targets more muscle groups in the same amount of time. This gives your body a huge stimulus for growth and fires up your metabolism for a lot of fat loss; with so many moving parts, you’ll also get a lot of great cardio and conditioning benefits too.

Why You Should Ditch The Scale In 2015 -

Many of us measure progress in our fitness transformations with measuring tape, scales, and calipers. But if those numbers induce stress instead of motivation, then it's time to find a better way!

50 Ways to Boost Your Energy

What do booze, an aching back , and a bad mood have in common? They all suck away your energy. But you can fight back. We mined hundreds of specific studies and interviewed dozens of experts to compile 50 of the very best tips to rev your engines—right now!

10 Best Cable Exercises for Your Core

A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.

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6 Reasons You Should Be Using Whey Protein

Are you doing everything right in the gym and in the kitchen, but still not quite reaping the rewards you desire? There’s nothing wrong with that feeling. After all, for many, the whole point in going to the gym is to continually create a better version of themselves. One often-overlooked way to gain greater results from your efforts and possibly increase your quality of life is through the simple addition of one item to your routine: whey protein. There are numerous potential health benefits from consuming whey protein and we’ve narrowed it down to the top six.

Fighter Diet News

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

Army of Two: How to Choose a Training Partner

You're not as good as you could be. Find a partner who will push you past your comfort zone and reach new highs.

Pauline's Fat Loss Pak

"what's your body fat?" - a question I get daily. It's funny cause I've never been obsessed with body fat numbers. I've always said "if you look fat in the mirror you are". Two years ago in may 2009 I was weighing 121 lbs, very lean, and it was just a few months before I decided to do a body makeover once again. After several caliper tests done which showed 6% body fat I decided to go for the ultimate gold standard in body fat diagnosis: Dexa Scan. Results: 7% body fat. Why did I do it? Well, I didn't feel comfortable at my size, but I thought it had to be that I had too much fat I "didn't know of" so just to make sure I was not delusional, I got a black and white answer. Now I new, it was "all" muscle and I couldn't really get leaner. I found myself quite at a crossroad, not being content

29–Single Leg RDL/ GM Progressions

Elitefts™ Director of Education Mark Watts outlines a Single Leg RDL and Goodmorning Progression while Nick Showman, owner of Showtime Strength & Performance, demonstrates. Some of the major benefits of performing unilateral posterior chain movements are: - Increased stimulus of the glutes and hamstrings - Decreased load on trunk flexion - Proprioception of the foot and ankle - Address unilateral strength deficiencies General Teaching Progression of the SLRDL - Slight bend in knee - Scapula retracted and depressed - Initiate movement by reaching opposite leg back - Elevate back leg to achieve height even with hip and shoulders - Maintain upper back tightness with a "chest up" posture - Try to keep weigh toward the heel Progressions and Regressions - Reach Back - Reach back with ankle - Backward RDL walks - Assisted RDL (2 or 1 arm) - SLRDL with foot against wall (toe into ground) - SLRDL with foot against wall - SLRDL with weight in both hands - SLRDL with weight in 1 hand Common Mistakes - initiating movement by bending forward - Locking knee - rotating top foot outward (external rotation of hip) Elitefts™ Soft Plyo Box http://www.

Get Fit @ Work: Pack Your Own Power Lunch

For the best energy- and mind-boosting desk lunch , you need four things: good carbs, lean protein, vegetables , and healthy fats. “Think of foods like sweet potatoes, beans, and quinoa,” says Lori Zanini, R.D., C.D.E., a dietitian and spokesperson for the Academy of Nutrition and Dietetics. “With enough of those, there’s no need to count calories or stick to a certain ratio.” Here are four delicious idiot-proof DIY lunches to work into your repertoire.

10 Superfoods for Super Health

The latest nutrition science research, as well as data collected from people living way beyond 80, strongly suggests what (and how) we eat has a significant effect on the quality and duration of our lives. So if you want to go the distance and keep pumping iron well into your golden years, consider incorporating these 10  healthy foods into your daily diet.

New U.S. Guidelines Will Lift Limits On Dietary Cholesterol

I cover cardiology news for CardioExchange, a social media website for cardiologists published by the New England Journal of Medicine. I was the editor of TheHeart.Org from its inception in 1999 until December 2008. Following the purchase of TheHeart.Org by WebMD in 2005, I became the editorial director of WebMD professional news, encompassing TheHeart.Org and Medscape Medical News. Prior to joining TheHeart.Org, I was a freelance medical journalist and wrote for a wide variety of medical and computer publications. In 1994-1995 I was a Knight Science Journalism Fellow at MIT. I have a PhD in English from SUNY Buffalo, and I drove a taxicab in New York City before embarking on a career in medical journalism. You can follow me on Twitter at: @cardiobrief.

The Food Babe: Enemy of Chemicals

The book also offers the origin story of The Food Babe—how she left her job as a financial consultant and, despite no training in human metabolism, toxicology, or environmental science, became an unintentionally influential figure in public health. The book does little to address that she has also drawn the ire of many scientists who believe her claims are inaccurate or even dangerous. But Vani Hari did not intend to attract attention on the scale that she has. Her crusade began simply enough, with her own health issues, and the recovery that ensued after she discovered an all-natural approach to life. "Everything I had been putting in my body," she writes in the book, "was either made from something out of a chemical factory, sprayed with chemicals, or genetically modified to make companies richer and me sicker."

Cardiologist-Approved Recipes for a Healthy Heart

When you’re young and healthy, it’s hard to get hung up on taking care of your ticker. But when cardiovascular disease is the leading cause of death for men in the United States—and risk factors, like high blood pressure, high LDL cholesterol, diabetes and obesity, are tied to what you eat—it’s never too early to adopt some heart-healthy eating habits. But that doesn’t mean you need to down a bowl of oatmeal at every meal. We asked Richard Collins, MD, a.k.a. The Cooking Cardiologist to hook us up with some heart-healthy recipes that actually taste good. These four are packed with cardiac-conscious ingredients, like lean meats, antioxidants, healthy fats and low-fat dairy.

Protein Power: 6 Ways to Eat Black Beans

These cheap little legumes are high in fiber and a good source of plant-based protein—so why aren’t you eating more of them? We’ve got six ways to add them to your diet.

Why You Should Be Doing These Six Exercises

How:  Stand with feet shoulder-width apart. Lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in pushup position. Keep your hands firmly on the ground to support your body and lower your chest to the floor. Bring your chest back up. Kick your feet back to their original position, outside of your hands, stand back up by coming back through the squat position, and complete the move by jumping into the air.

Eight Recovery Foods that Won't Undo Your Workout

Amino acids - the building blocks of  protein  - are essential to bolstering recovery. And to ensure you get adequate amino acids, you need to eat protein. Your body also needs glycogen (found in carb-rich foods) since stores gets depleted during training. Eating a combo of protein and carbs is key to workout recovery, and foods that are good sources of both should become staples in your diet.

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The Lightening Deadlift

The lightning deadlift was inspired by the late Bob Peoples of Tennessee, the first man to deadlift over 700 pounds. Bob would lift a weight out of a jack at lockout height. He would then lower the weight to the floor and lift it back up, taking advantage of the stretch reflex. I’m not sure if Bob knew why it worked, but he knew it did. Thanks for the inspiration, Mr. People’s!

15 Fitness Tricks and Tactics for 2015

Check out these 15 awesome new scientifically based fitness hacks, tricks, and tactics (plus some good old-fashioned motivation) for getting yourself in shape in 2015.

4 Ways to Blast Your Traps

2) Cable Face Pull Attach a rope attachment to the high pulley of a cable station. Grasp it overhand, as in a triceps extension, sit your hips back, and pull the cable to the bridge of your nose. Pause, then slowly return to the start position. This dynamic move has huge benefits for both the traps and the rear delts, and also helps to stabilize shoulders and improve posture.

Skulpt Aim Lets You Know Your Muscle Quality

Let's try one I know I can win: my right arm. I navigate through the Skulpt Aim's menu, toggle to "Measure," then "Single Muscle," then "Biceps," then "Left." The device, no larger than a cell phone, doesn't have a touchscreen; it has buttons you push on the side. It gets some getting used to. In any case, the device has a dozen sensors on the back. Sprits them with water and attach it to a bare part of your body that you select, and you get your muscle quality (measured, like IQ, from 1-200) and fat percentage. Biceps: MQ 115 (Fit), Fat 13.3% (Average).

The Butt Bible Pak

"Dear Pauline ,  I feel i must take some time and express my appreciation and say Thanks for creating the Butt Bible, i have it for a very long time, but was really hard for me to stop heavy leg workouts and trust the Butt bible, out of my despair i did it about 5-6 weeks ago, i only do it ones a week (level 3, the next week level 2) and still train my legs 2 times, but i got a extreme new look ...a butt that i never had before . Thanks so much, here is lil pic that i did for a friend of mine to see where i am. Thanks for this great knowledge! - Tanja"

Four Cinnamon Cocktails to Warm You Up This Winter

Although the über-popular cinnamon whiskey first hit the market in the mid-’80s, it wasn’t till the last couple of years that all of its social media marketing and brand development finally lit up. According to Bloomberg Businessweek, Fireball was pulling in less than $2 million a year in home sales a few years back. Fast-forward to 2015 and sales of the stuff have blazed past $60 million, incinerating Jameson and Patrón and coming within striking distance of Jäger as America’s top shot. That kind of pop culture domination has inspired plenty of other changes as well.

The 4-Week Guide to Starting Strength

“Our target market is very broad and includes beginning young people who want to get bigger, older people who lost their strength, people who need to get stronger to get out of pain, and people in manual labor,” says Rippetoe. “The program is best for anyone who is able to lift weights that haven’t already gotten strong doing so. If you haven’t exhausted the possibility of getting stronger with a simple linear progression, then the program applies to you.”

The Ultimate Dumbbell Training Routine

This has caused a revolt—many serious trainees are setting up home gyms. These “garage gorillas” and “cellar dwellers”, in the words of Brooks Kubik, are making great gains and finding their “pig iron” nirvana. Still, in this economy, many home gyms are still seriously limited on space and only have room for dumbbells and a few other modest pieces of equipment. You may not realize this but with adjustable dumbbells or power blocks, you have everything you need.


You could win $100s in supps, clothing, and credit! February 9-15

7 Ways to Sneak in a Quick Workout

Yes, just 5–10 minutes a day of any vigorous aerobic activity can yield huge dividends. By “vigorous” we mean working at 60–84% of your max heart rate (easy formula: 220 minus your age) or, in Lee’s words, “so you can’t say more than a few words without pausing for a breath.” Think of it as sticking around for three more Super Bowls, World Series, birthdays, and 1,095 nights of sex (hey, we’re erring on the positive side).

The Perfect Mass-Gain Day

What follows is the ideal one-day meal plan for a workout day on a mass-gain diet. (On rest days, omit the preworkout and postworkout meals and replace with a midafternoon snack similar in composition to the midmorning snack.) To make this plan easy to adopt, we’ve included a breakdown of calories and protein, carb and fat content for each meal, though it’s more critical to meet the daily totals than make every meal match what we’ve created. (There are two meals — preworkout and postworkout — that have stricter guidelines. Also note that you should move these two meals according to your particular workout schedule.)

A Workout Plan for Every Type of Guy

Whether you’re looking to burn fat, build muscle, or start a new regimen -- simply begin by disciplining your mind, because we’ve compiled a list of workout plans for every man. From the beginner to the devoted gym rat, follow this guide designed to build your best body.   

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