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Blake Leeper: A Man with a Powerful Message at the NBA All-Star Celebrity Game

If you haven't heard the name Blake Leeper yet, you will. Leeper has bronze, silver, and gold medals under his belt. And the 25-year-old firecracker of a personality from Chula Vista, CA, had been told he would never walk—or play basketball. But those grim predictions clearly never stuck, and Leeper has successfully gone on to become an elite-level Paralympian athlete. His sights are set on the 2016 Summer Olympics in Rio, taking home the MVP award at the NBA All-Star Celebrity Game, and to set an example for those that stare adversity face-to-face every day, that they, too, can accomplish anything.


Don Long, Peter McGough & David Baye Wrap-up the action from Saturday night at the 2014 PBW Tampa Pro.

Sagittarius Horoscope for Saturday, February 14, 2015

Sunday, February 15, 2015 - Your recent inspirations bump into the reality of other people's emotions today, forcing you to reconsider your current strategy. You may feel as if someone has deflated your balloon and you're quickly losing altitude. Luckily, you won't likely crash to earth because the intensity of the current situation brings out your survival instincts, prompting you to concentrate on finding a fix. Deal with the immediate circumstances first, and then plan your long-term strategy later. Rise to the challenge by showing everyone what you can do in the heat of the moment.

4 Easy Metabolic Boosters

Metabolism is such a nebulous term in the fitness industry. But it has a specific and very elaborate meaning. For our purposes, it is the rate at which your body burns energy. This, of course, is good to know for those of us concerned with body composition because the more energy you can burn, the leaner you will generally be. Resting metabolism refers to the rate that your body burns energy while you do nothing. So if you can find a way to crank up your metabolism , you’re on your way to a much better body. There are a few ways that you can enhance this rate of burn and some might be less obvious than others.

How Many Sets is Enough

The American College of Sports Medicine Journal in 2002 published “A Meta-analysis to Determine the Dose Response for Strength Development.” Looking at the results, in a number of different studies, scientists determined advanced trainees need to perform an average of four sets to make the same gains that a beginner could make with one set. A number of studies show that high-volume, multiple set protocols cause a much more favorable hormonal response contrasted to single set protocols. Recently, science has questioned the role of the acute hormonal response and its role in hypertrophy, but a 2010 meta-analysis entitled “Single vs. multiple set of resistance exercise for muscle hypertrophy” shows the superiority of multiple sets for hypertrophy, echoing the findings of “Quantitative analysis of single vs. multiple-set programs in resistance training.”

9 Mindset Mantras for More Muscle

Most of us tend to look for external solutions to our bodybuilding problems. But did you ever stop and think that the true key to progress might lie somewhere within yourself ? Do you realize that the most powerful computer known to man is not sitting on your desk, but is stuck right between your ears, and smack inside your skull. I am talking about your brain, but more specifically, your MIND. The extraordinary power of one’s thoughts cannot be denied. “Mind over matter,” is real.

Moves and Tips to Build Stomach Bricks

In some of my early competitions, judges would tell me that my abs looked great when flexed, but when standing relaxed they were hardly visible. I heard that message loud and clear and knew it was time to step up my abdominal training and to start building some “bricks” in my midsection. The following have been the key reasons behind my “abdominal metamorphosis.”

T NATION on Twitter

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How to Train Hard in a Commercial Gym

You’ve put in a few solid years of training and you’re ready to take your workouts to the next level. Problem is there’s no sports performance facility or powerlifting gym within a 50-mile radius of where you live. So how do you get in hardcore workouts while being surrounded by cardio bunnies and dudes flexing in the mirror? Follow these 5 tips and you can turn any average, commercial gym environment into your version of muscle beach .

Crank Out More Pullups

Pullups aren't neccessarily easy; some novice gym-goers have trouble even getting one or two. Duffy recommends grabbing assistance bands, which you wrap around the bar and place under your feet. "These elastic bands will counterbalance your body weight and help assist you with getting more pullups," says Duffy. Even advanced athletes can benefit from assistance bands—they might help get you one, two, or three more reps than you normally would without assistance. Novice trainees can train with assistance bands each week and more advanced athletes could sprinkle the use of the bands every other week.

14 Foods to Kick Out of the Kitchen Forever

Hitting the grocery store every week isn’t easy when you’re swamped with work, the gym, friends, family—the list goes on. That’s why it’s even more important to have healthy staples in your pantry when you’re looking to maintain your fitness—and avoid the drive-thru. But some shelf-stable foods, like white rice, canned soup, and pasta sauce, can sabotage the health goals you’ve been gunning for. On the other hand, picking nutrient-dense, power-packed foods will help you train longer, build muscle, and give you more energy all around, says Jim White, R.D., spokesperson for the Academy of Nutrition and Dietetics and owner of Jim White Fitness & Nutrition Studios. Click through this list for 14 food swaps to make STAT.

Five Steps to Shred Layers of Body Fat

Mastering the right blend of nutrition and training will give you the power to expose all of that muscle hidden beneath your gut. In order to achieve an epic body and sustain your frame, follow these five rules for getting ripped.

4 Most Common Mistakes of New Lifters

Understanding and preventing these 4 common mistakes most lifters make when they begin to regularly lift weights can help you reach your goals faster and make the gym a regular part of your every day life. Sticking to the basics and training consistently are the keys to achieving long-term results and will help you avoid the pitfalls of doing too much, too soon.

3 Finishers for Fat Loss

Putting a combination of exercises that last about 5-10 minutes at the end of a sound strength training workout is perfect since your energy stores are low. Particularly, your glycogen stores are low, putting your stored fat front and center as your primary fuel source. A good finisher will help produce great fat loss and it nails the demand for energy at this point in the workout. Remember hormone-sensitive lipase? This will be called upon in the adipocytes in order to provide energy.

6 Reasons You Still Have a Gut

Assuming you’re not eating your meals from a trough, you’re selective about what foods you consume, and you’re exercising consistently, you might be perplexed as to why the inner tube around your waistline won’t disappear. Unfortunately, the answer isn’t always cut and dry. While you’ll need to do some investigative work, we have ideas that’ll help you solve the mysterious case of the inflated spare tire.

The Top 15 Pushup Variations

. So it might be time to switch it up with a few new challenging moves. You'll feel more motivated, diversify the muscle groups you're hitting, and build muscle and strength in places your average-Joe pushup wouldn't even dream of touching. We tapped Anthony J. Yeung C.S.C.S. and strength coach at PUSH Private Fitness in Toluca Lake, CA, to see how many different variations he could come up with.

Lifting 101 for Strength & Size

When using rest periods of 90-120 seconds, you will be able to cruise through this workout in 15 minutes or less, enabling you to cover two muscle groups in one day. This allows you to get a great pump and 101 solid reps per muscle group. This workout can be the perfect start of your journey for more strength and size without having to spend hours in the gym.

Look Better Naked in One Week

Valentine’s Day is right around the corner, and if you have a special someone to share it with then there's a good chance you'll be showing off your physique. If you're not confident with its current status, don't panic, there's still time to make some last minute repairs. True, seven days isn't much, but progress can be made physically and mentally, that is if you give it your best effort throughout the week.

10 At-Home Workouts to Build Muscle in Under 20 Minutes

Designed by Los Angeles based personal trainers Ben Bruno and Anthony Yeung for getting fit from home fast, these time crunch workouts use bodyweight and dumbbells to get you ripped in your room. Build muscle in under 20 minutes with these 10 effective at-home workouts.

Using the Big 3 to Build Full-Body Mass

>> The Rx. Need a change in your regular workouts? Try this every four weeks. Devote one training day to max reps for three sets with bodyweight on the bar for all of the Big 3 – bench, squat, deadlift. That’s just nine sets and you will have hit every major muscle group. You’ll get your squat, a push and a pull for total body development and big calorie burn. You’ll develop greater relative strength and build dense, high-quality muscle in the process.

20 Weird Side Effects of Working Out

Aerobic activity speeds up circulation, helping the vaccine travel away from the injection site, and toward other parts of the body. But make sure you hit 90 minutes to get the maximum benefit. Think that’s torture? Watch a movie on the treadmill, or imagine how awful it’ll be to have the flu. That should keep you moving.

7 Things Coffee Does to Your Body

But that doesn't mean you should abandon Starbucks just yet. As a slew of new studies show, coffee can be a very helpful stimulant when used the right way and may actually do more for your performance outside of the office. Read on for seven things coffee does to your body and how to best use it to your advantage.

Fighter Diet News

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

The Muscle Matrix Workout

Perform this workout at least six hours before or after your normal training. For example, if you lift weights at night, complete this routine in the morning. Perform four sets of 15 reps for each exercise, moving slowly so that it takes five seconds to complete each repetition.


The 6 Best Sex Positions and How to Train for Them

Knowing is half the battle. Get ready to impress with workout tips for every key sex position.

6 Super Simple Recovery Drinks and Snacks

Maximize muscle recovery by choosing these smart and healthy post-workout foods and beverages.

14 Boxer Briefs She Wants to See You Wear

Make your underwear something she’ll want to see. Better yet, make them something she’ll want to take off (she can appreciate them later). Here are the 14 boxer briefs she wants to see you in this year.

Hunger Busters

If you’re like 60 percent of the people in this country, according to the Academy of Nutrition and Dietetics, you’re not eating enough leafy greens — which means you’re missing out on key nutrients vital to maintaining your health. Reverse the trend and stave off hunger at the same time by starting each meal with a small salad, suggests Maite Bueno, a 28-year-old female bodybuilder competing in the WBFF. The greens will help fill you up, adding lots of quality nutrients with very few calories. Just be sure to skip the high-fat condiments and dressings; stick with salt and pepper, lemon juice or vinegar instead. Your body, hair and skin will thank you for it later.

Expert Advice: Bigger Arms

A: First you need to train like you want to get big. Getting bigger is a commitment, not a workout. It’s calories in excess of what you’re burning, and quality calories to boot. It’s rest. It’s recovery. It’s hydration. It’s reduced overall stress levels. And, of course, it's hard training. Work up to hitting biceps and triceps twice a week with a sixto 12-set range and reps ranging from 15 down to six (lighter to heavier)— not counting two or three gradual warmup sets.

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

Download the Bio-Gro 8-Week Hyper Growth Program

Get the complete printable Hyper Growth Lean Mass program!

10 Ways to Boost Your Good Cholesterol

As a result of all this, doctors don't just want you to lower your total cholesterol count; they want you to change the ratio as well, so you have more HDL and less LDL. "When we looked at the data, we found that the higher your HDL went, the lower your risk of heart attack," says cardiologist William Castelli, M.D., former director of the Framingham Heart Study in Massachusetts. An HDL level of 75 or more seems to convey extra longevity for many people, while a count of 100 or more is so beneficial that it was dubbed the "Methuselah syndrome" by one researcher. HDL less than 35 or so, meanwhile, can carry significant risk of heart disease. Genetics plays a large role in HDL. A few guys have naturally low levels and need to keep their LDL low as well to make up for it. (As Castelli puts it, you don't need a substance that removes cholesterol from your blood if you don't have much to begin with.) But there's plenty that everyone else can do to pump up their HDL. Never one to shirk from a task that doesn't involve housecleaning, I managed to find two handfuls of ways to turn my "good" numbers into great numbers.

10 Best Sources of Fiber

One of the keys to unlocking a lifelong lean and healthy body is fueling your body with low impact high fiber foods. These are foods that contain ample amounts of fiber but don’t contain a lot of other carbohydrates that will send your blood sugar levels on a roller coaster ride. Fiber provides bulk to your diet allowing you to feel fuller while eating less calories (even though you will often be eating a larger volume of food). Fiber also acts as a speed bump for digestion, slowing the rate in which the nutrients enter your body; this is good for weight loss, sustained energy , and managing hunger. Here are 10 must-eat foods for maximizing your fiber intake.

The Warrior Body Workout

Throwing a punch is actually more complicated than it seems. Rather than let you ingrain bad form and train improperly, I’m going to have you punch with a parallel (“pyramid”) stance. This will make the power come from your upper body, and it will challenge your core. The workout focuses on jabs and uppercuts done at three different speeds. We begin slowly, using light dumbbells for extra muscle stimulation. Then you’ll speed it up a little with heavier weights, and finally drop the weights entirely to practice real-time punches. Classic  body-weight exercises make up the rest of the workout. The whole routine is organized by rounds, so you make the experience of training like a boxer as realistic as possible—except for the part where you’d get punched in the face.

Dwayne Johnson on the Emotional Journey of 'Shazam's' Black Adam

We know that Dwayne Johnson will be playing Black Adam in Warner Bros’ big screen Shazam , but does that mean he’ll be showing up as the comic book villain of old, or the conflicted anti-hero of more contemporary appearances? The answer, according to the actor, may be both.

Novel Gains: How To Get Ripped For Romance -

Jason Baca has bared his chest on more than 300 covers. Not fitness magazines—romance novels. Get his workout and diet plan here.

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

Snuffing Out Body Weaknesses

No physique is perfectly balanced. Here’s how to identify and correct weaknesses.



Dorian Yates 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

42 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

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

Kathleen Tesori: What's In Your Shaker Bottle? -

Time Taken: When traveling or during cold season Dosage: 1 packet a day or 1 serving depending on the product Benefits: Eating whole fruits and vegetables is a must, but when your diet falls short on dirt candy, supplementation can help you maintain a balanced diet. A scoop or pack of powered greens is a great way to squeeze in a few more vitamins and minerals, especially when you're traveling and don't have access to your normal veggie stash. "It's an easy way to fill in the holes of a diet lacking in fruits and vegetables," Kathleen adds.

iForce Nutrition Max Out at

Warnings: This product is only intended to be consumed by healthy adults 18 years of age or older. Do not exceed recommended dose. Do not consume synephrine of caffeine from other sources, including but not limited to, coffee, tea, soda, and other dietary supplements or medications containing phenylephrine or caffeine. Contains caffeine. Do not use if you suffer from low blood pressure. Do not use for more than 8 weeks. Consult with your physician prior to use if you are taking medications, including but not limited to MAO inhibitors, anti-depressants, aspirin, non-steroidal anti-inflammatory drugs, or products containing phenylephrine, ephedrine, pseudoephedrine, or other stimulants. Consult your physician prior to use if you have a medical condition, including but not limited to, heart, liver, kidney, or thyroid disease, psychiatric or epileptic disorders, difficulty urinating, diabetes, high blood pressure, cardiac arrhythmia, recurrent headaches, enlarged prostate, or glaucoma. Discontinue 2 weeks prior to surgery if you experience rapid heart beat, dizziness, severe headache, or shortness of breath.

Go Latin and Healthy for V-Day

Radio and TV personality Angie Martinez collaborates with celebrity chef Angelo Sosa for healthy versions of their families' favorite recipes. More of these recipes can be found in their new book,

Kai L. Greene on Twitter

We have arrived! Come check us out at @Supplement_Center today!! We are here until 6pm. @MuscleMeds

shawn ray on Twitter

"The question is not what you look at but what you see." - Thoreau

Bikini Pro Amanda Latona

Check out our exclusive look at this IFBB Pro League bikini competitor

Fighter Diet on Twitter

I stopped texting & driving. I pull over. Not going die in a dumb #car crash. I have #jetplanes to ride. @migflug

51 Protein Chocolate Lava Cakes For Two: A Valentine's Day Special -
52 Poliquin Group™ on Twitter
53 Fighter Diet on Twitter
54 Wrapping It Up: The History of Condoms is Nothing You'd Expect [Infographic]
55 Biotest on Twitter
56 Click here to support Jeffery's Medical Fund by Jeffery Alto
58 German Engineering
59 Men's Fitness
60 Doug Young's Bad-Ass Bench Press Program
61 IFBB Pros Guy Cisternino and Marco Rivera Train Arms 5 Weeks Out from the NY Pro Part 1
62 Dorian Yates on Twitter
63 Hybrid Back-Building
64 Standing Barbell Calf Raise with Squat Hold
65 7 Workout Routines for Better Sex
66 Victor Martinez on Twitter
67 Victor Martinez on Twitter
68 Side Plank with Row
69 How to Give Her a Last-Minute Valentine's Day Gift—without Going to Walgreens!
70 shawn ray on Twitter
71 Men's Fitness on Twitter
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@therock on Instagram: “Smart little kids... with hearts that are big... #LikeUncleRocksEgo #OnSet #BALLERS #HBO #Miami” Ronnie Coleman on Instagram: “Breakfast Gainz!! Check out RCSS Athlete @MarlenTPage​ getting her gains in first thing in the morning and whipping up some Pro-Antium…” @_aaronjaym on Instagram: “Core work... Banded 🐊 walks..” Juggernaut Training Systems on Instagram: “#Repost @dford_105 with @repostapp.
It's been about 3 weeks since I have been able to squat heavy. Today I was able to double 260kg…” Juggernaut Training Systems on Instagram: “#Repost @marisainda with @repostapp.
Beaker face take 2...happens in front squats too apparently 😣 2nd set of 6 @ 195lb. Front squat…” Mike O'Hearn on Instagram: “7 sets of 4 reps 425lbs on Incline bench press to finish up today's chest workout. #powerbodybuilding Today's #workout DB Press 4 x 10…” Juggernaut Training Systems on Instagram: “505x3 bench PR for @gregpanora #teamJTS #powerlifting” Juggernaut Training Systems on Instagram: “#Repost @ritcheya with @repostapp.
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