Top Videos
Norman Reedus and Woody Harrelson Bring the Heat in the 'Triple 9' Trailer

The star-studded heist thriller is set to be 2016's most electric action movie.


9 Times Asia Monet Ray Was Your Spirit Animal

We're a little obsessed with Asia Monet Ray. Here are all of the reasons she should be your spirit animal!

5 Ways A Bodybuilder Should Train Like A Powerlifter

Integrating a strength-focused phase into your training can pay size dividends—so long as you don't focus on shortcuts.

Watch: Betty White Calls 'Deadpool' the Best Picture of the Year, Curses Like a Supervillain

"Plus, Ryan Reynolds looks so f--ing handsome in his red leather suit!"

Digital Muscle - The Bodybuilding and Fitness Media Hub and Blogosphere

The opinions contained within the article or video do not necessarily reflect those of Digital Muscle Media, its staff or advertisers.  Always consult a qualified medical professional with knowledge of your specific circumstances before beginning any nutritional or exercise program. Information contained herein is not intended to be a substitute for professional medical advice.

Dallas McCarver Chest & Triceps Workout - Plus 2016 Contest Plans

Dallas McCarver Chest & Triceps Workout - Plus 2016 Contest Plans

[View All Videos]

Top News
H.U.G.E Top 10 Training Mistakes: Part 2

We began counting down the TOP 10 TRAINING MISTAKES yesterday with numbers 10-6 (click here for part 1) , so now its time to cover the top 5.  Pay careful attention, because this is a posedown of the blunders responsible for halting more progress than any others. Get out your workout logbook and tighten up your wrist straps as we count down the five most likely derailments of your training progress and explain how to avoid them.

T NATION on Twitter

This is not a diet. But it will help you look shredded for an event: …

T NATION on Twitter

Eat this and make up for temporary insulin resistance due to lack of sleep: …

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

GI Podcast With Kai Greene: The Challenges Of Perfecting The Pose | Generation Iron

As we approach the Arnold Classic 2016, we have to major things on our mind – Kai Greene and the new scoring system that ranks posing. Two major shake ups that can cause some major changes in the results… and may even lead to bigger changes in the IFBB’s future. Well, this week we have both major topics all in one podcast. Kai Greene opens up about his thoughts on the upcoming Arnold Classic and what the new scoring of posing means for not only this major competition but the future of the way IFBB competitions are scored in general.

Winter Mass Part 1

When most people embark on a bulking program for mass, the result is often accompanied by the addition and appearance of excess fat. In some cases, that fat growth outperforms muscle growth. To get big, you do have to add some fat along the way. In fact, good fat will actually help with your strength and overall ability to add more muscle (more on that later). But can you avoid becoming too fat and still build mass? The answer is yes. In fact you should be trying to do that. When competitors get too fat they inevitably lose considerable lean muscle when they diet down to competition form. So what’s the trick? You need at least eight to as many as 12 weeks or more to really see how big you can grow. To help you do this correctly, we are providing a two-part series that will be your how-to guide to getting MASSive without gaining too much excess fat mass.

Top 5 Muscle-Building Exercises for the 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.

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.

G Ty Fleming(Diesel) 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

10 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 ran by Golds Gym (Venice) to have a little meeting with Jim Manion and decided to jump in the squat rack for a 500lbs box squat just to demonstrate proper form and depth. I don’t recommend going right in at 500lbs. Please warm up correctly and also if need be, wear safety gear. I also don’t recommend squatting in jeans, mine ripped. Follow Mike on Instagram & Twitter for more tips @mikeohearn. Gold’s Gym Venice Mike O Hearn – Twitter  Mike O Hearn instagram 

12 Hannibal Buress Joining Dwayne Johnson, Zac Efron in 'Baywatch' (Exclusive)

The movie, with Seth Gordon in the director’s chair, centers on the leader of an elite group of lifeguards (Johnson) who is forced to team up with a young hotshot former Olympian (Efron) in order to save the beloved bay.

Remembering the Life of Martial Arts Legend Bruce Lee

To fully appreciate Lee’s impact, we must consider it in the context of his time. In the early 1960s martial arts were beginning to flourish in the Western world and they were totally institutionalized within the boundaries of schools that began to appear. Bruce Lee, having studied various gung fu systems upon arriving in the States in 1959, soon realized there was more to pugilism than the “Chinese” style of fighting. His counterparts in Hong Kong, like himself, had seen only similar systems of martial arts, as well as the training methods used to strengthen and condition their bodies, which had been passed down through generations. Lee, on the other hand, had been thrust into a world in which Western boxing and wrestling reigned supreme. It proved to be an awakening for the 18-year-old.

BSN Ireland 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

David Otterbein 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

Curls Curls Curls!

When it comes to building sheer mass, there is no better exercise than the barbell cheat curl. I would start the movement with a barbell at thigh level, shoulder-width grip, and nudge it into motion with a slight “kick” from my body. I’d choose a weight that was too heavy for me to curl using strict form, but not so heavy that I had to rely solely on body English to get the weight from point A to point B. The idea behind cheat curls is to get the barbell past your sticking points and let your muscles get stressed fully at the points where they would normally find the exercise easy. Because you’re stronger during the negative phase of a lift, the heavier weight used for cheat curls also lets you work the biceps during the all-important downward half of the movement.

Are You Overtrained or Undertrained?

So the point of all this is to encourage you to take a step back and examine what you’re doing in the gym, and honestly assess your workload. Before you so quickly label yourself “overtrained,” be sure you’re not, in fact, undertrained. And don’t be so sure that counting up the number of hours spent in the gym or the total number of sets completed will give you a good answer. I can’t even begin to describe how many unfortunate souls I’ve seen over the years who’ve spent countless hours in the gym, yet had pathetic development.

The 20 Dumbest Things Ever Said by Bodybuilders

Oh, boy! We’ve all done this at some point, myself included. But thankfully I know better now. As much as it would be nice to work my lower biceps or lengthen my biceps, preacher curls do not do this, and neither do any other exercises. They may overload the lower portion of the strength curve, thereby making you stronger in that part of the range, giving you the misperception that you’re lengthening your biceps. In reality, you’re just getting overall thickness in your biceps.

Frank Zane's Top Tips for a Classic V-Taper

If there's one man who understands the aesthetics of bodybuilding better than anyone else, it's Frank Zane. The three-time Mr. Olympia is still considered the gold standard of aesthetic appeal with his trademark small waist and dramatic V-taper of well-developed lats, shoulders, pecs, and a deeply carved serratus.

10 Power Foods for Size & Strength

When it comes to the infinite number of foods that you can put in your body, there are good foods and there are bad foods. Clearly, you know to avoid the bad foods whenever possible, but when it comes to choosing the very best foods for your physique goals, that's an even harder decision. FLEX is here to make it easier for you to find the best of the best--we call them Power Foods.

7 Ways to Get Psyched for a Killer Workout

Used these top tips to get motivated for a rewarding, muscle-blasting workout every time.

Sagittarius Horoscope for Friday, February 12, 2016

Friday, February 12, 2016 - Turning up the volume on your charm increases your ability to get away with some mischief today. Nevertheless, it's not wise to push limits or people will realize that your emotional veneer isn't sincere. You might be able to fool everyone for a while, but you can't get away with intentional deception now. Be yourself instead of attempting to bend the odds in your favor. Honesty is your key to happiness.

Ain't Nothing But a Peanut

According to a new study, talking to yourself may be the extra boost you need to enhance performance. Researchers allocated subjects to either a control group or a self-talk group. All subjects first completed an incremental power test to establish peak power output andthe subjects were asked to cycle to peak exhaustion. For the self-talk test, they were reminded to use positive self-talk statements. When comparing the self-talk with no talk, there were no physiological differences between the groups in respect to heart rate at exhaustion, and blood lactate concentration sampled three minutes after exhaustion between the two groups. They found that the motivational self-talk increased time to exhaustion by 17.9% from pretest to post-test but not in the control group. The researchers also found that the self-talk group had lower psychological distress than the control group.

Fine-Tune Your Biceps in Four Weeks

Over the next month, we’ll hit your biceps with the utmost intensity while also paying close attention to the small details within each workout. Each week focuses on a particular area or aspect of biceps training. You’ve likely been using some of these exercises from week to week for quite a while, so they may be very familiar. But some moves and training schemes might be totally foreign to you, which is another great reason to tackle these tips. In addition, each week’s workout can be used in consecutive weeks.

The Top 10 Movies Every Bodybuilder Should See

If wieght training is your thing, you know the importance of staying out of the gym and taking a well-deserved rest day. That said, it doesn't have to be boring! Training might be off the schedule, but if watching movies is your thing, you can combine both worlds.

How to Come Off a Pre-Contest Bodybuilding Diet

How to Come Off a Pre-Contest Bodybuilding Diet

Lee Haney Says...Take a Break

Sometimes it’s the body that needs a break. If you find that your muscles are constantly sore or that you begin to acquire nagging injuries that won’t seem to go away, there’s a good chance you’re overtraining. If this is the case, take a two-week break. Instead of hitting the gym, go to the beach, take a drive or go jogging in a park — anything to give your body a well-deserved break and time to recuperate. Don’t feel guilty that you’re missing a workout because, in the long run, your body will repay you for taking care of it by growing during this rest period.

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.

Push Your Pack for Shredded Abs

Swiss ball pushups kill multiple birds with one stone, working your chest, shoulders, arms, and upper back along with your core. Try them first in a workout to activate these areas.

8 Reasons You're Not Getting Ripped

Still not showing signs of real muscle definition? It could have something to do with these shred-stopping setbacks.

New Year's Resolute: 6 Tips to Dominate 2016

The two most common New Year’s resolutions people made last year were to stay fit and healthy, and to lose weight, according to a Nielsen survey. As concepts, they’re excellent. As goals, they’re amorphous and immeasurable. A better approach would be to name a specific objective (or objectives) that you plan to complete in the coming weeks or months, such as lose 10 pounds, complete an Ironman, or boost your deadlift 1RM by 25 percent. Doing so would lead you to a conclusive outcome.

The 3 Best Plyo Moves to Get a Bigger Bench Press

This is a pretty self-explanatory exercise. Load up the smith machine with 25-40% of your bench one-rep max. Lower the bar under control, and when it touches your chest, EXPLODE! all the way through the movement so that the bar actually leaves your hands and is thrown in to the air. Catch the bar and repeat. Start by doing 3-5 sets of 3-5 reps. It helps to have a spotter on this one, just in case the bar slips out of your hands.

Six Deadly Diet Sins

Solution: During bodyfat reducing phases, try a four-on/one-off approach. Diet strictly for four days, eating 1 g of carbs per pound of bodyweight daily and taking in no carbs at each day'’s final meal. On the fifth day, take a break from dieting. Dramatically increase carb intake, up to as much as 3 grams per pound of bodyweight on that day. The higher carb intake not only will provide much-needed energy, but it will also prevent a drop in metabolic rate.

Multi-Joint Movements for Bigger Arms

Yes, really. A compound exercise is one that uses multiple muscle groups and multiple joints (i.e. deadlift, squat, power clean, pull-up, etc.). Compound exercises force your body to recruit a much higher number of muscle fibers to complete the lift and the recruitment of these fibers leads to more testosterone naturally produced by the body. More testosterone production leads to bigger, stronger muscles. This outcome is desirable whether you’re training the large muscles of your back or the relatively smaller muscles of your upper arm.

The 2016 Starter's Guide Workout Program

As you progress, you can introduce machines to further isolate and overload the muscles and even to work around any nagging injuries you may have. But for now, stick with what’s written here. “When starting a new workout program, focusing on the fundamentals is key,” says Grinnell. “Pushing, pulling, and squatting heavy weight is what it’s all about. Throw in some arms, calves, and abdominal work with the right amount of cardio and you have a solid workout plan.”

T NATION on Twitter

Up the protein, drop the junk, uncover the abs. How? Free ebook here:

Master the Sumo Deadlift

STEP 5: Keep your head up and neutrally aligned. Execution STEP 1: With your arms straight, keep your abs pulled in tight, and tense your entire body as you drive through your heels to straighten your knees and bring your hips forward until you’re in a standing position.  STEP 2: Once standing, bring your shoulders back slightly and pause.  STEP 3: Lower the barbell along the same path (close to your body all the way down) to the floor.  STEP 4: Touch the plates to the floor, allowing the bar to settle, then begin the next rep. In Your Routine The sumo deadlift is a very heavy, compound move that should be performed early in your workout. Because the sumo targets the quads, inner hamstrings, and upper traps, you can follow the sumo with leg presses, leg curls and other back exercises depending on where you choose to place it in your weekly routine. Perform 3–4 exercises of 6–10 reps. Best Alternatives Dumbbell Sumo Deadlift For a different feel, try the dumbbell version using the same form as you would with the barbell. You need only one dumbbell, holding it with both hands, cup the inside of the dumbbell.

5 Power Soup Recipes

Feel free to use canned black-eyed peas, but rinse them first. Canned beans are already cooked, so you should add them in toward the end of the cooking time. But if you do use the dried peas, be sure to soak them overnight. Soak with some salt and bay leaves to add extra flavor.

Layne Norton, PhD on Twitter

Only 3 spots remain for our 2 day camp in Melbourne Australia. Go to … for tickets.

The Conversation That'll Lead to the Best Sex of Your Lives

Soon enough the imbalance will tip too far in one direction and stress other areas of your relationship. Be confident and comfortable; she’s more apt to respond with the same energy when you both have the space to speak your minds. And if you're the timid one in the relationship, take the first step of initiating the conversation. Oftentimes, that's the most difficult part. From here you can feed off her energy and settle into explaining what you want. “Besides, talking over the phone hides body language… and sex is about both mind and body,” deAyala adds. But gauge her reaction; having the conversation in the midst of sex is only good in certain scenarios. More on this on the next slide.

How to Master the Reeves Deadlift

Try this cutting-edge approach to the classic deadlift courtesy of bodybuilding legend Steve Reeves.

12 Macro Facts to Know for 2016

A ketogenic diet (high-fat, moderate-protein, low-carb) forces the body to become “fat adapted,” burning fats as fuel rather than carbs. The best part about “going keto”: you don’t need fear missing out on great flavor. Keto-friendly foods are known for having an incredibly rich and taste, and they’re incredibly satisfying. Once you’re nice and lean, you can still eat fats instead of carbs (for the most part) to remain shredded like you never before thought possible. Just ask Mike Rashid !

Real People, Real Results: The Total Life Transformation

It forced her, amazingly, to eat healthy foods. “If I ate something that was made with chemicals, it tasted disgusting to me, like a filthy ashtray or a science experiment. I ended up with a bizarre craving for spinach. I couldn’t get enough of it. Even though chemo is the nastiest thing in the world, it gave me clean eating that my body craved. So I ended up with an appreciation for clean eating that I never had before.”

What's the Best Workout for Me?

The New Year Redemption Plan  (5 workouts) Motivation is the engine to success, and that’s true for everything in life. You can have all the talent in the world, without the will to put in the hard work and long hours, there’s no way you’ll succeed. The Redemption Plan isn’t just a series of workouts, it might just be the shot of motivation and inspiration you need. To view the overview and learn about the program, go to

The Two-Day Biceps Blast Routine

If you want big guns, you need to work them like you want them to grow. Don't stop when they're tired- hit 'em some more. The reason why most new-age “functional” trainers and trainees lack sizeable arms is that they don’t hit them hard enough. Not that you should overtrain your biceps, but please feel free to exhaust them into submission every now and then. Building up your biceps involves two key ingredients: increasing the training load and making sure your muscles are exposed to a  sufficient number of reps. The below routine is designed to do both.

Take Some Weight Off Your Shoulders

More stable shoulders can help you to produce the strength required to get bigger shoulders but, one thing that is often neglected in training is power movements such as push presses and split jerks. Power movements can help you break through strength plateaus. Most people avoid power movements because they don’t understand that loading your shoulders with heavy weight is going to help you move heavy weights in strength movements as well. Although performing push presses and split jerks requires momentum from the legs, these exercises allow you to load the shoulders with weight that you wouldn’t otherwise be able to military press. When performing strength exercises such as military presses, stay in the 8-12 rep range but when you are doing power exercises you can safely go heavier and drop your reps to 3-5 because you are using your legs to assist in moving the weight. Furthermore, the increased activity of the RTC will assist you in overloading the muscles and not the joint. Combining traditional shoulder strengthening exercises with RTC training and power movements will reduce the pain and increase the gain you are looking for.

The Big Risk of Beach Muscle Training

While many lifters do attempt to train for balance by incorporating all of the muscle groups in their training split, they still don’t recognize that they’re not paying enough attention to the more commonly neglected muscle groups. For example, performing 16 sets of chest exercises and only 12 sets of back movements will, in time, lead to a significant muscular imbalance. Similarly, implementing rotator-cuff exercises 2–3 days per week (i.e., on shoulder day, chest day and back day) would create more balance than training the rotator cuffs only one day per week. Approaching your training in a balanced fashion will help you to avoid common injuries and could even take your strength and physique to another level.

iSatori Bio-Gro at

Absolutely! Many athletic women already do. Because Bio-Gro contains almost zero calories, zero fat, and zero sugars, it is perfect for dieters or women who are calorie- or carb-conscience yet want the bioactive benefits of protein to help develop and maintain lean body tissue.1-3,5,17,18, 20-24,26-29,33,36-39 And Bio-Gro requires only one tiny scoop (1.5 grams) compared to a large-sized protein shake (25 grams or more), that can leave your stomach feeling full of gas and bloated. What's more, Bio-Gro is derived from a natural source and is safe for anyone to consume.

No Equipment Home Workouts: Fat Loss Edition

Not every workout needs to occur at a gym, take 60 minutes, or even require any equipment. When I’m on the road, whether for business or pleasure, finding a fitness facility isn’t top priority. Or if I’m at home and tied to my desk, I’m not going to stress about getting dressed and ready to train. But none of those are reasons why I can’t still find a time to sneak in a quick workout. And for someone who is on the road nearly every week, this is a necessity and a realistic approach to prioritizing health.

The 21-Day Shred: The First Full Body Workout

Consider this your on-ramp. The 21-Day Shred officially begins with a full body workout. But we're not going to go into this thing full throttle just yet. Give this three-move routine a go and find your groove. Things will get interesting in the next 21 days.

51 These are the Sex Rituals of Satisfied, Long-Term Couples
52 Pauline Nordin on Instagram: “Even that gets boring in the end but until... Lol #happyvalentinesday”
53 Product Spotlight | BETA STIM®
54 Top Ten Fat-Loss Friendly Foods For A Lean Body Composition
55 The Walking Dead’s Norman Reedus Talks Fitness, His Rabidly Loyal Fan Base, and the Fate of Darryl Dixon
57 @therock on Instagram: “Low key gangsta thumbs up before the always awkward sex scene. @daniela.gozlan & @misssolow handlin' the make up and sweat. #OnSet #ballers…”
58 David Otterbein on Twitter
59 Lehigh Wrestling on Twitter
60 Gym Fail Friday: The Workout to Get a Ripped Neck and/or Rip Your Head Off
61 David Villa Shows You How to Rock the Latest Athletic-Inspired Outerwear
62 Doug Censor Martin on Twitter
63 Shawn Ray on Instagram: “Congratulations Bella Blu💪🏾💪🏾❤️ #bellablu #gymnastics #familyfirst #memories #shawnray #asiamonetray #love #fun”
64 Protein Chocolate Treats: 3 Valentine's Day Recipes
65 Kaged Muscle C-HCl at
66 Asia Monet Ray Says ‘Dance Moms’ Star Abby Lee Miller Wants To Train Her Again
67 Dave Tate on Instagram: “Sometimes in life tough choices need to be made, or you can say f**k it and do more sets. #davetate #elitefts #ammoniacapsules #nosetork…”
68 Sarah Grace: 8-Minute Abs Workout
69 First Date Tips: The Best Questions to Ask a Woman
70 Christian Thibaudeau on Twitter
71 Jeremy Buendia's Off The Chain Training
72 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “#Repost @npcnewsonline2015 ・・・ Mike O Hearn ran by Golds Gym (Venice) to have a little meeting with Jim Manion and decided to jump in the…”
73 Pauline Nordin on Instagram: “Eyes on the prize . #motivation #photo #girlswithmuscle”
74 Justin Kroll on Twitter
75 (402) 369-1162 on Twitter
76 High Protein Healthier Nachos
77 Schwarzenegger and Columbu Are Still Hungry
78 John Cena's 8 Rules of the Gym
79 Bella Blu Gymnastics Competition Long Beach 16
80 Dorian Yates Nutrition (@dynutrition) • Instagram photos and videos
81 Rousey Returns to Gym for First Time Since Loss
82 Fat Loss Rules: Grains and Weight Loss (A Twisted Relationship)
83 Learn the Ropes
84 12 Supps for the Ultimate Burn
85 The Perfect Fat-Loss Day
86 Shawn Ray on Instagram: “"It is a rough road that leads to the heights of greatness." - Seneca #ifbb #battles #bodybuilding #frienemies #mrolympia #Physique…”
87 7 Tips to Stay Fit at Work
88 Gaspari Nutrition on Twitter
89 Top 12 Protein-Filled Foods for Your Physique
90 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “More stops on the Titan Tour 2016! April 16th I'll be guest posing at the OCB Pine Tree State Championship. Titan Workshops will be…”
91 T NATION on Twitter
92 on Twitter