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WATCH: Table Talk with Mark Dugdale — What Makes You Beginner, Intermediate, or Advanced?

Number of competitions? Severity of injury? Conditioning and size? Powerlifting total?

Main Bench and Squat - 6 Weeks Out -With Video-

Training 6 weeks out from CPU Nationals and 11 weeks out from IPF worlds

WATCH: Dugdale UGSS Presentation — Protecting Your Joints and Life Balance

Longevity in this sport requires taking care of your body, but perhaps more importantly it requires taking care of your life.

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Stop Fussing Over That Darn Scale!

The fact is that your weight is influenced by many variables, the biggest of which are those that cause your body to retain water. Scale readings can be accurate, but they don't tell the whole story. Here's what you need to know each time you look at the scale, and what you can do to keep your sanity when those numbers jump around.

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FighterDiet 12-Week Challenge

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Tip: The Protein Solution | T Nation

Can you lose fat and build muscle at the same time? Yes, science says. And the key is protein. Check this out.

Tip: Boost Performance in 14 Days with this Vitamin | T Nation

To find out just how important Vitamin D3 is to exercise ability, Scottish researchers gave 2000 units to 9 people every day for 14 days. They noted dramatic differences in the way subjects responded to various tests, including endurance, perceived exertion, cortisol, cortisol/cortisone ratio, and blood pressure.

How to Eliminate Love Handles, Man Boobs, or Jelly Belly | T Nation

You may be lean except for a noticeable round little belly that shakes when you laugh like a bowlful of...well, you know. Or you may look magazine-cover ready except for some maddening fat around the side of your waist. Maybe worst of all are the occasional flabby pecs, which, in your case, might be a charitable term for man boobs.

Tip: Wall Slides for Pain-Free Pressing | T Nation

To perform the slide, stand at a wall with your arms on the foam roller. Brace your core to prevent spinal extension, then lean into the roller as you slowly slide it up the wall. At the top, while keeping your chin tucked, slowly press your head underneath the roller to achieve maximal thoracic extension and shoulder flexion.

Biolayne | The official website of Dr. Layne Norton

Although it may not be noticeable, our ankle mobility could be limiting our squat. Learn how to get your ankles mobile, and out of the way for a perfect squat.

The Cure for Stubborn Calves

For full calf development, use all three foot positions either in the same workout or alternate each time you train calves.

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Tip: Master the Bridge, Feel Awesome | T Nation

Sit all day? Have shoulder pain? The movement can help with both. Here's how to do it, step by step.

Arnold Schwarzenegger Files - What it Takes to be a Bodybuilding Champion

Some of you were born with spectacular genetics for bodybuilding. If you were, you probably already know because you would have developed a pretty impressive physique in a fairly short span of time training. If not, don’t give up hope just yet. If you consistently work hard in the gym and with your nutrition and supplementation for years, you can still manage to build a physique that most average people will be in awe of, and that will probably be good enough to succeed in competitions at the local and regional level. And if that’s as far as competition takes you, so be it. As Arnold proved with his own story, there is far more to life and many other paths to success and fulfillment far beyond the contest stage!

Tip: Make Your Pull-Ups Stricter and Tougher | T Nation

If kipping your pull-ups is cheating, then this little trick is just the opposite. It'll make pull-ups even more challenging and keep your form tight.

Keep Building Muscle as You Get Older

better lean muscle shape, and improving muscle density and quality.  If you have the self-control to do this, it pays of in a big way. I personally have found that the years from my 35th until now have been my most productive years by far. So while I haven’t been putting on massive amounts of muscle due to age as well as to engaging in other types of training (like MMA), I have in my bodybuilding training been more attendant to the quality and refinement of my physique. My training routines, as a result, have become much shorter and more efficient. I’ve been less focused on the poundage moved and more on the “feeling” of the muscle contracting.

Arnold Schwarzenegger, the Bodybuilding King of Supersets!

We've included for you Schwarzenegger's chest/back and biceps/triceps superset workouts. Since we don't recommend jumping righ into these grueling routines, we suggest that you modify them by knocking three sets off each exercise to start. After two weeks, add one set to each exercise per week until you've reached Schwarzenegger's full routines. Once you've gotten to that level, stick with each program for no more than eight weeks. Then return to standard single-bodypart training for eight weeks. This way, your body won't adapt to one particular style and grow complacent. This technique, known as the Weider Muscle Confusion Training Principle, was also one of the Oak's favorites, and with his record of success to back him up, you might consider trying it as well. - FLEX

6 Exercises That Need Excellent Form

Form Points: Plant your feet firmly on the ground about shoulder-width apart, or slightly wider, depending on the “style” of deadlift you are performing. Grab the bar with either a double overhand grip, or a combination over/under grip. Note: If you prefer an under/over grip, it may be best to switch hands set-to-set or workout-to-workout to avoid over-pulling on just one bicep repeatedly. I also recommend the use of wrist wraps to take some of the strain off of the forearm extensors and flexors. Bend the knees to almost 90 degrees and bend at the hips so the chest is over the bar and the torso is parallel to the ground. Begin your pull by driving through the feet, then contract the quads, glutes, hips and lower back to smoothly, but forcefully, get the bar from the ground to near the top of the lift. To straighten the torso completely, you will thrust the hips forward, tighten the glutes, lift the traps and then retract the shoulder blades. From this tightly-locked standing position, carefully reverse the process as you lower the bar back to the floor. Begin the next rep from a c

Bigger, Broader, Stronger Shoulders

play a crucial role onstage by helping to create the illusion of a smaller waist and enhance the coveted V-taper. Offstage, broad shoulders create a more commanding presence and are recruited for virtually every upper-body compound movement. Overdevelopment or underdevelopment of your deltoids is common when attention isn’t given to all three heads: anterior (front), medial (side), and posterior (rear). Aside from being a glaring flaw in your physique—it doesn’t take a bodybuilding judge to spot it—weak shoulders will hold you back from making gains in other areas, such as the bench press and other pressing movements.

Build an Impressive Midsection with Chiseled Obliques

For a really impressive midsection, you need not only chiseled abs but also carved-out external obliques (the muscle fibers that run diagonally downward from your sides). An exercise that we recommend might surprise you: the crunch. To hit the obliques, you must crunch with a lot of speed. These are what FLEX calls power crunches . One study found that crunches done explosively used more oblique muscle fibers. To do power crunches, lie on your  back with your feet flat on the floor and knees bent. Crunch up as quickly and explosively as possible using your abs and obliques and return to the floor in a slow, controlled manner.

Carbs to Muscle

Eating multiple daily meals leads to greater glycogen storage with less fat storage. For example, if you eat 450 grams (g) of carbohydrates daily divided among three meals, your body will digest those carbs in 150 g increments. Some will head toward muscles to make muscle glycogen, and some will be stored as fat. Splitting the same daily amount evenly among six meals (75 g per meal) will take away from their ability to uptick fat storage, leaving more for muscle glycogen. The result of splitting the same number of carbs among six meals a day is greater glycogen storage for better growth and fewer carbs stored as bodyfat.

Hydroxycut Hardcore Next Gen by MuscleTech at - Best Prices on Hydroxycut Hardcore Next Gen!

For 20 years, the HYDROXYCUT name has been synonymous with results. And now next evolution of HYDROXYCUT is here. Two decades in the making, new HYDROXYCUT HARDCORE NEXT GEN features potent doses of key ingredients in unique, never-before-seen combinations to deliver the ultimate stimulant experience. It also contains green coffee for real weight loss results. Subjects taking the key ingredient in HYDROXYCUT HARDCORE NEXT GEN (green coffee extract [C. canephora robusta]) lost 10.95 lbs. in 60 days with a low-calorie diet and 3.7 lbs. in an 8-week study with a calorie-reduced diet and moderate exercise. Most thermogenic formulas don't have any scientific studies backing their key weight loss ingredients, let alone two.*

The Anabolic Window

There is much more to consider when analyzing the research on the anabolic window. Nevertheless, after painting such a skeptical picture, when all evidence is considered as a whole, there is still enough to believe that there is in fact an anabolic window. As a general rule, you should take in .4–.5g protein/kg of body weight immediately after training. It’s true, as with most other aspects of training, that the newer you are to the game the faster your gains are going to come. Nevertheless, if there is anything that I can do, no matter how slight a benefit it may provide, I’m going to do it. If that means chugging down 40g of whey after every workout, even for just a small boost in growth, I’m going to do it. – FLEX

The 10 best workout challenges to put your body to the test

Let's put whatever workout routines you're following to the side right now—it's time for a challenge or break from the typical grind. These one-off workouts will test your muscular strength and endurance, and push you past pain thresholds. Sound a little too intense? That's OK. Take on each workout at your pace, focus on your form, and gradually make progress. Whether you're a beginner, intermediate, or workout-lunatic we're got a challenge to fit your abilities.

Get Bigger Quads With Classic Exercises

Unique exercises have their place in any program, but many people focus on them too much when they should really be stressing rep ranges, volume, intensity, and frequency with basic moves. Work harder to understand and manipulate these variables, while placing less emphasis on esoteric exercises, and you’re bound to see shocking results. The workout below represents “multi-rep range training,” with strength training rep ranges on squats, hypertrophy ranges on leg presses and lunges, and high reps on extensions to finish it off.

It's Crunch Time

Developing your midsection may be as simple as one basic movement.

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The no-press shoulder workout

In this program, you’ll use moderate to heavy upright rows with a rope attachment at a cable station, which hold plenty of the same benefits but with a smoother, more natural range of motion. Then, after those more traditional sets, you’ll do high-volume, HIIT-inspired shoulder work using light dumbbells and battling ropes. The result is a complete, sweat-soaked routine that heavily taxes each of the three deltoid heads while also helping you get diced.

Phil Heath's Olympia-Winning Chest Routine

Five-time Mr. Olympia Phil Heath wasn’t known for his chest early on in his professional career. The knock on Heath was that his arms and delts overpowered his pecs. People forget, however, that “the Gift” turned pro a little more than a year after he began competing—and that was only three years after he began lifting for the stage. “My first few years as a pro,” he says, “I was creating more roundness, creating more of what people saw of me at the 2006 Colorado and New York Pro shows.” (He won both.) This future Mr. Olympia filled out his physique as he rose to dominance in the pro ranks. “I think [in 2006] I showed people I had a good physique, that I was more on the aesthetic side,” notes Heath. “Now I’m a hybrid who can beat up on larger, structurally bigger guys.”

Row to Grow

Rowing motions give your back depth and thickness. The way I look at it is that the chinup (which starts of every back routine I do, and for which I do the most sets of any back exercise) tends to work the back from the outside in. In other words, it hits mainly the muscles on the edges of the back just under the armpits, which are primarily the outer-upper aspect of the latissimus dorsi muscles. On the other hand, a row tends to focus the stress from the inside out, punishing those cords of muscle that make up your mid- and upper-inner back muscles, which include not only the inner portions of the latissimus dorsi, but also muscles like the erectors, teres, and rhomboids.

Bring Up Your Arm Size

Because the triceps make up such a large proportion (approximately 60%) of the muscle mass on the upper arm, when it comes to bringing up overall arm size, focusing on the tri’s is a smart plan. Of the three triceps heads — long, lateral and medial — the long head makes up the majority of the mass and adds the most size to the upper arm when viewed from side. One of the best ways to hit the long head is with barbell incline triceps extensions. To perform this exercise, sit back on an incline bench set to a 45-degree angle or higher. Hold a barbell overhead so that your arms are perpendicular to the floor. Keeping your upper arms still, bring the barbell down to the back of the top of your head by bending your arms only at the elbow joints. Return the bar to the start position by extending your arms at the elbows.

The Workout to Build Explosive Strength

These are the kinds of exercises that fighters train with, as well as wrestlers and football players—anyone who needs to move like a cheetah and hit like a bull. In addition, lifting weights with maximum velocity burns calories, and forces the central nervous system to recruit the maximum number of muscle fibers. One look at the bodies of the kind of power athletes mentioned above, and you know that explosive training yields aesthetic results too.

Create Massive Caps

Start your shoulder workout (when you are strongest and can go heavy) with multi-joint exercises, such as shoulder presses and upright rows to place greater overload on the muscles, specifically the middle and front heads, which can help to stimulate more growth. Then perform lateral raises, done for higher reps to place laserlike focus on the middle delts. Finish your workout with some rear delt raises.

The Best Raunchy Sex Positions

Standing sex is pretty polarizing; you either love it or hate it. If you’re a fan, it can be fantastic for a naughty quickie. Catch her in the hall or in the closet. If you’re really feeling urgent, and she’s wearing a skirt, keep your clothes on but slide her underwear off. Have her lift up one of her legs and wrap it around your torso. It’ll be easier for you to penetrate her, and she can use her leg to hold on.

Feel Tired Every Time I Train

Other profiles are much more at risk of neural overtraining from high intensity work. For example Acetylcholine-dominant people need to deload after 2 weeks of heavy weights training. So each 3rd week will need to have 40-50% less volume. Serrotonine-dominant people can't tolerate high intensity work at all and if they are to do it, it needs to be in very small dose.

Democracy isn't a spectator sport

Last night, at an event about redistricting reform efforts nationwide at the USC Schwarzenegger Institute, I was asked about America's future. Here's my answer. Watch the full panel on redistricting reform, and get involved. Let's make sure that voters are picking the politicians instead of letting the politicians pick the voters. Let's hold Congress accountable. Here's the full video:

5 Easy Ways to Start Building Bigger Biceps

In addition, it can enhance muscle growth. Biceps are only maximally involved in the curl during the latter half of the range of motion (ROM). At the start of the curl, when the arm is fairly straight (180° angle at the elbow), the brachialis (deep muscle underneath the biceps) and brachioradialis (large forearm muscle on thumb side of arm) do most of the work lifting the weight up until the halfway point of the exercise, when the elbow angle is about 90°. The biceps do not do much of the lifting until just before this point and throughout the rest of the range of motion. When you load a bar with free weights you are limited to what the brachialis and brachioradialis can lift through the first half of the curl, which is often a lot less than what the biceps can lift from the halfway point and higher. This is why you can curl more on seated barbell curls, as discussed above. Using bands, however, allows you to start off with a lighter weight that gradually gets heavier the higher you curl it. This allows for maximal tension on the biceps when it counts and for maximal growth. You will feel this in the aching and burning of the biceps when doing curls with chains.

Derek Akunne on Twitter

@BioLayne love your motivational stories in IG btw. Watch em every morning!

Dynamik Muscle | Kai Greene

Dynamik Muscle was spawned on the creation of an idea to see a dream manifest into reality. We all sit back and dream, some even make goals and outline a plan of action, but few follow through.  click to read more

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@BioLayne so I mixed Salted Caramel Carbon Build with low fat plain yogurt, liquid stevia and w ancient grains granola on top. #mouthgasm

Metabolic Drive® Award Winning Gourmet Protein - Biotest

Metabolic Drive® protein not only tastes as good as a decadent milkshake, it also provides a blend of the most technically advanced and highest-quality proteins available anywhere – making it the ultimate muscle building, performance-enhancing gourmet nutrition:

Tip: The Juice That Boosts Athletic Performance | T Nation

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

The Best Core Exercise. Period. | T Nation

  Most standard plank variations are fairly low intensity. But doing one set of single-arm planks for 15 seconds on each side (30 seconds total) will do more for your entire core than just about any exercise. Instead of mindlessly holding planks for several minutes, try a few sets of single-arm planks. You'll save time and your whole body will be smoked.

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5 Perfect Fitness Meals To Fuel Your Day!

Not sure how to translate nutrition jargon into a day's worth of healthy meals? Check out how to fuel your gains with these 5 fit-friendly meals!

The 7 best pieces of high-end, retro-inspired performance gear for bike commuters

But as much as I dig a gym-worthy hoodie under a snappy blazer, there’s one surging trend I love even more: today’s luxury bike-commuting clothing. And no, I don’t mean your typical space-age, Lycra, time-trial getup. I’m talking about spread-collar dress shirts, club-worthy tailored jeans, and elegant, slim-fitting slacks that are specifically built to fight sweat—and made entirely of technical, state-of-the-art fabrics and fashioned at the hand of tailors at the top of their game. At a time when biking to work has never been more popular, it’s now gotten even more practical and stylish. So I tried all of the leading brands and singled out the items you need to buy right now. Just don’t forget your helmet.

Tip: A Best Way To Dumbbell Row | T Nation

Didn't it seem that the bodybuilders of yesteryear had bigger chests? (We're talking chest circumference here and not pec size, mind you.) Ellington thinks so and he knows why - it was all due to the all-but-lost art of ribcage expansion.

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The Finer Points of Getting Shredded

While training more and eating less does fit into the bigger picture of getting shredded, you can’t achieve successful fat loss without keeping a weathered eye on the finer points of fat loss. As with any training-related goal, there’s a great way to go about things, and a not-so-great way to go about things. Let’s get into four of the finer points of shedding your unwanted fluff.

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Get pumped for the return of #TheWalkingDead . Rick is ready. Andrew Lincoln—Our sheriff at the apocalypse:

51 Sagittarius Horoscope for Saturday, February 11, 2017
52 The Shawn Ray Story Part 3
53 Workout!! bot on Twitter
54 Men's Fitness on Twitter
55 Men's Fitness Wire on Twitter
56 Biotest on Twitter
60 on Twitter
61 Rich on Twitter
62 02/02/2017 – London Real – Dorian Yates ‘Inside The Shadow’ BAFTAs
63 25 new Valentine’s Day date ideas
64 10 Ways To Burn Fat And Keep It Off For Good
65 Why do I taste metal when I work out?
66 The 5 Worst Things to Do if You Want to Build Stronger Legs
67 How to Prevent Stretch Marks from Weightlifting and Bodybuilding
68 The Top 20 Meat Proteins
69 2 Tricks To Smash Through Your Chest-Training Plateau
70 Hidetada Yamagishi - Road To Arnold Classic 2017 - Episode 7 - YouTube
71 The 6-move workout to build bigger legs
72 The Best Punching Bag Workout
73 Dwayne Johnson on Twitter
74 The Best Exercises for Size and Strength | T Nation
75 The top 15 natural appetite suppressants
76 9 Things Guys Do That Can Give Them Man Boobs
77 Feb '17 Photo/Video Check-In
78 The Most Hated Machine in the Gym | T Nation
79 The Best Leg Workout for Runners and Cyclists
80 5 Ways to Amp Up Your Pull-Up
81 The Best Low-Carb Bread Recipe
82 10 awesome muscle-building dumbbell workouts you can do in 3 moves
83 50 Cent's 8-Move Muscle Endurance Workout
84 7 Lifting Rules That Actually Don't Matter Much | T Nation
85 7 Best Moves for Crazy Obliques
86 Hopelessness and Despair
87 First Show, 10 Weeks Out
88 CORY on Twitter
89 on Twitter
90 Tip: The Best Cardio Machine in the Gym | T Nation
91 Instagram photo by Men's Health Food • Feb 13, 2017 at 12:58am UTC
92 11 reasons you're not losing fat
93 Chest, Shoulders & Triceps
94 Instagram photo by Mr. Olympia LLC • Feb 13, 2017 at 12:36am UTC