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Arnold Classic 2015 | Branch Warren Leg Workout

4 weeks out from the 2015 Arnold Classic - it's leg day for IFBB pro bodybuilder Branch Warren and training partner (ex-dallas cowboy) Matt Lehr at Metroflex Arlington. As they push each other to train harder & go further, they discuss how every generation in bodybuilding ups the game & raises the bar. What does it mean to be a Pro? Which bodybuilders influenced Branch most? Watch & learn.

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How To Amp Up Your Gym Motivation

Use some positive self talk to get in the zone, and reinforce your self esteem. The right kind of repetitive self-affirming thoughts and talk can positively alter your belief system. You can either use the mood-related self-talk method, which impacts upon your emotional self being, or you could use positive self-affirmation statements, which many trainers use to reiterate how great they are - Arnold was a master at this method.

JustUnfollow - Grow on Instagram and Twitter

Build a powerful, relevant network on Twitter and Instagram

Sagittarius Horoscope for Monday, February 16, 2015

Monday, February 16, 2015 - You might be extra chatty today, but you must settle in beneath your distracting stories and tall tales to get in touch with the significant issues of the day. Too much confidence is a liability if it prevents you from seeing your shortcomings. It's time to get real, instead of just smiling your way through the day. Act with maturity and engage fully in discussion about the issues as they surface. Honest discussion will reveal the truth you need to know at this time.

8 Foods That'll Never Make You Fat

You have our permission to chow down on these low-calorie foods with reckless abandon.

Arnold Schwarzenegger Shares His Best Shoulder-Training Tips

As intensity techniques go, I think drop sets and supersets are great when doing front-, middle- and rear-delt raises. On overhead presses, however, my favorite technique is the rest-pause. The reason behind this is with rest-pauses, you never have to lighten the load - you start with a heavy weight and stick with it for the whole set. To refresh, here's how to perform rest-pauses: Pick a weight for a Smith machine overhead press with which you can do about six reps. Do a set of 4-5 reps, rest 15-20 seconds, and then do 2-3 more reps with that same weight. Rest another 15-20 seconds, then do another 2-3 reps. At that point, you'll have done 8-11 reps with a weight with which you could normally do only six. These tips will help spark growth in your shoulders, so give them a try next time delt day rolls around. Follow your pressing moves with high-intensity laterals and you'll have the best of both worlds: size and definition.

Calf Training: Build Bigger Lower Legs

Try going through a full calf-training session and then some heavy leg curls (toes pointed up). You'll notice the leg curls will be much more difficult if you pre-exhaust your calves. To mix it up, do the initial sets with a short range of motion at the peak-contracted phase, followed by partial sets using full range of motion.

20 Essential Superfoods For Every Man's Diet

First, we polled 40 of the country's most respected food experts-registered dietitians, college nutrition professors, and authors-asking them each: What are the 10 most important foods every guy should include in his diet for maximum fitness? Then, as the results rolled in, we ranked our experts' recommendations.

8 At-Home Workouts to Lose Weight and Build Muscle

We've all been there—the 5 o'clock after-work rush to the gym. It's loud, crowded, and you're waiting forever for equipment or free weights. But why deal with that mess when you can get a workout from home? Don't believe us? Well, here are eight routines we're confident you'll approve of.

13 Things Never to Do in a Gym

When it comes to gym etiquette , we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.

Kevin English’s Off-Season Arm Routine

He’s a huge proponent of ignoring the scale because he thinks too many bodybuilders get caught up in numbers. “Doing it this way depends on your goals and metabolism and how you absorb carbs and fats. You see a lot of nutritionists putting people on a standard contest diet, but everyone reacts differently to foods and the scheduling of those foods,” English says, “so you have to constantly assess your own physique.” His cardinal rule for dieting is eating a meal every 2.5 hours, paying particular attention to the one eaten post-workout, a time when your body is in an anabolic state. Off-season, however, his rules are very fluid. He eats only four meals a day with a couple of not-so-healthy snacks in between. With a laugh, he admits that he sometimes eats half a coffee cake for one snack and saves the other for later.

31 Awesome Leg Exercises

If you're a fan of "circuit style" training, this lower body blasting, leg workout  video offers a great resource to pick a few exercises to do in a row, combined with an "active rest" movement, to make one round. According to fitness trainer, Andy McDermott - creator of this 31 exercise leg workout - variety is key. Not just physically, but mentally as well. Having an ample mix of leg exercise options to choose from ensures that you'll never have to do the exact same leg workout twice. And by switching up your routine, those plateaus that prevent you from adding more muscle will be obliterated.

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6 Fitness Rules You Should Be Breaking

Not every fitness rule you've learned is beneficial to your bodybuilding goals. Skip these 6 tips to start seeing results.

6 Tricks to Improve Your Posture

When I think of bad posture I always think of people who sit at a desk all day long. Desk work is very demanding on your shoulders and your posture. Think about it. After working eight hours on a computer screen, your shoulders are rounded forward and your neck is protruding forward. Aside from having a desk job, you can get bad posture from working out incorrectly . Overdoing chest movements and not incorporating enough rear delt and back movements can increase poor posture. Poor posture is our bodies way of adapting to the situations we subject it too.

30-Minute Big Back Workout

Add more width and thickness to your entire back with this 30-minute session.

6 Ways to Get Lean in a Hurry

Wondering what to do to terminate those last few stubborn pockets of fat on your quest to get shredded? Lose fat and get the physique you want with our top fat-burning, muscle-chiseling tips.

3-Day Ab Workout for a Shredded Six-Pack

That’s it. Designing your core workouts with exercises that fit these categories is all you’ll ever need to build strong abs and an injury-resistant lower back. They can be used as a single progression—one month you could focus only on pure stabilization, work on dynamic movements the next month, and then finally do integrated stabilization exercises the month after—or as a separate focus on each of your training days. I recommend doing all core exercises, except the ones in the integrated stabilization category, first in your workouts, before you train other muscle groups.

The Bodyweight Workout That Builds Strong Legs

Leg training is often associated with heavy barbell squats and leg presses stacked the brim with plates. Yes, that’s one way to train legs, but there's another way to work your lower body that’s sure to transfer into athleticism: bodyweight exercises.

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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

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.   

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.

Eight Best Dumbbell Exercises for a Six-Pack

Instead of old-fashioned bodyweight abs exercises, dumbbell core exercises allow you to quickly and easily add resistance to movements while unlocking a different array of angles and planes for better core activation. Take your core training to the next level and sculpt a six-pack by adding these eight dumbbell exercises to your abs routine.

The Get-Rid-of-Your-Man-Boobs Workout

Get into pushup position and lower your body until your chest is about an inch above the floor. Explosively push yourself up so that your hands leave the floor and your body rises into the air. Clap your hands in midair, “catch” yourself on the way down, and use the momentum to begin the next rep.

$200,000 Transformation Challenge Presented by Dymatize Nutrition and

Changes are happening, and the camera captures them all—even if you can't see them in the mirror. Take a photo, compare it to your "before" pic, and see what you've accomplished. We want to see your evolution, too, so post your progress pic to Facebook, Twitter, or Instagram by February 22 and tag it #200ktransform @bodybuildingcom @dymatize. It could pay off with $200 in-store credit . Good luck!

High-Volume Arm Blast

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens." —Arnold Schwarzenegger This is an old-school, high-volume arm blast! Keyboard pundits can debate between volume and intensity and what sparks growth—we will leave no stone unturned and cover all our bases. If you thrive on those last three or four reps that cause temporary pain but spark long-term growth this is the workout for you. If you prefer a safer, more comfortable route, no hard feelings but I wouldn’t waste your time reading the rest of the workout. The Workout Dips Setup: Grasp the dip bars with your arms extended and locked. Keep your body as vertical as possible to keep emphasis on the triceps and away from the chest. If the dip bars are high enough, keep your legs straight below you. Execution: Keep your elbows as close to your sides as possible as you bend them to lower your body down until your upper arms are about parallel to the floor.

The 20 Best Forearm Exercises of All Time

Training your forearms serve two main purposes: increasing strength in other exercises (such as the deadlift) and making your upper body more symmetrical. Failing to train forearms results in less  grip strength and for some people, simply put, skinny-looking arms. Target this highly important body part with these 20 forearm exercises. 

Fighter Diet News

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

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Free ebook. Drop body fat AND the bad habits that caused the problem to begin with: …

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Bust through plateaus with rest-pause training. Here's how: …

The 10 Most Promiscuous Presidents

America’s first President was kind of the Cary Grant of Colonial Times, with every man wanting to be him and every woman wanting to be with him. According to rumor, there’s a reason for the blush in Washington’s face in Gilbert Stuart’s official Presidential portrait, circa 1797. In addition to helping pen the Constitution and unleashing holy Hell on the British, the avid fox hunter reportedly, uh, powdered the wigs of countless women, including Scottish Lady Catherine Duer; teen spy Phoebe Fraunces; Elizabeth Gates, the wife of a Washington military crony; Lucy Flucker Knox, wife of Washington’s Secretary of War; and Philadelphia socialite Eliza Powell.

Накаченный Бородач: Сумасшедшие упражнения с гирей в офисе

Офисный работник по кличке "Бородач" показал, что офис не помеха для накачивания мышц. Все что нужно, это 4 квадратных метра и гиря 16 кг. Но и желание

Jailhouse Strong Pushup Challenge

See if you've got what it takes to get through this grueling upper-body assault.

The Sheik

THE SHEIK is the amazingly entertaining story of the man that lived the American Dream by assuming the persona of the supreme villain. Filmed extensively between 2006 until 2013. This is a touching story about the unlikely revival of a former wrestling superstar. Film locations included: Toronto, Atlanta, Los Angeles, New Jersey, New York, and Oklahoma. Interviews were conducted with the Sheik’s family, Wrestling and Iranian historians, friends and the documentary features: Hulk Hogan, Dwayne Johnson, Mick Foley, Jim Ross, Seth Green, Jack Black, Jake “The Snake” Roberts, Nasty Boyz, Bret Hart, King Kong Bundy, Bob Orton, Koko B Ware, Brother Love, Larry Zabisko, Nikoli Volkov, Ron Jeremy, Hacksaw Jim Duggan, Ron Simmons, Jimmy Hart and many more. The Sheik is a pop culture documentary that chronicles Khosrow Vaziri’s electrifying career. From his upbringing in Iran, his journey in America, to his unprecedented experiences as America’s most hated villain. At age 72, the Iron Sheik has embraced an unlikely new career as an outlandish social media sensation; known for hilarious outbursts and massively popular antics.

10 Best Ways to Get Better Sleep

With beeping smartphones, crying babies and the distractions of work and relationship issues, getting a “good night’s sleep” is a tall order these days. Although deep sleep —also known as slow-wave sleep and essential for physical restoration—and rapid eye movement (REM) sleep—a lighter type of sleep that restores the mind—are both important, a helpful strategy would be to focus on “solid, unbroken sleep,” says J. Todd Arnedt, Ph.D., associate professor and director of the Behavioral Sleep Medicine Program at the University of Michigan.

Wave Load for Big Strength Gains

Second, it exposes you to heavy weights, which are absolutely critical for growth. Too often, programs favor high volume and low weights when it’s actually the high weights that stimulate your big gains. How high? Think above 80% of your one-rep max. To pack on more muscle, there’s no substitute for lifting gut-wrenchingly heavy weight.

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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

​How to Figure Out If Your Supplements Are Safe

Supplements aren't regulated like drugs. Their makers don't have to prove that they're safe or effective. Let's talk about some of the pitfalls of using supplements, and how you can improve your chances of getting a pill that does what it's supposed to.

The Fastest Way to Do More Pushups

If your pushup score is lower than you’d like, there’s a quick fix that will help make your upper body more powerful and explosive. Follow this pushup protocol, trying to perform each rep as fast as possible, and after 8 workouts take the test again and see how you improved.

Does Reverse Dieting Really Work? - Dynamic Duo Training

“Given a scenario where someone’s daily maintenance carb target is 300g, using the lower incremental range 5-10g/week, if a contest diet ended someone off at, say 150g/day, then it could take a 15-30 weeks (almost 4-8 months) to arrive at maintenance level carb intake. Using the higher range of a 10-20g weekly carb increment, it would take nearly 1-2 months to hit maintenance carb levels. Ironically, the reverse dieting period has been described as being as difficult or even more so than the dieting period in terms of the will power and self-control required to not binge everything back. It’s also ironic instead of phasing into a more psychologically relaxed off-season phase, reverse dieting can have a tendency to perpetuate the obsessiveness inherent in the pre-contest phase. Therefore, for some competitors, there really is no actual break from dietary micromanagement, regardless of season.”

3 Reasons Your Workouts are Failing

HIIT, or High Intensity Interval Training , causes large fluctuations in your heart rate, from high to low, which in turn, creates a large disturbance in your metabolism. The larger the disturbance in your metabolism, the more aerobic energy (aka calories from fat) is required to bring your body back to rest after you workout. Interval training mimics sport start-and-stop motions with periods of sprinting or close-to-sprinting speeds followed by light jogging or rest. The best thing is that these workouts don’t have to be very long, and usually take less than 30 minutes! This is one of the few workouts that will cause these fluctuations, thus boosting your metabolism to keep working long after you’ve stopped.

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Why drop your carbs crazy low if you don't have to? The carb customized diet:

9 Things Any Ripped Guy Can Teach You

When it comes to getting cut up and chiseled, there's a few rules of thumb that any guy who's earned a six pack can tell you. At the end of day, it's less about secret cheats and exotic routines and more to do with the internal strength to stick to the self-evident truths of fitness. Here are 10 ways the ripped stay that way.

21 Things to Add to Your Home Gym in 2015

You probably have a few training products at home. Here are 21 more for reaching any fitness goal.

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Mike O'Hearn 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

How Often Should I Change Reps? - Born Fitness

Ever since muscle confusion became a popular term, there’s been a big debate about how often you need to adjust your workouts. For most people, the number of reps you perform are shockingly similar. In a survey of 100 people (equal gender split), 83 percent said they normally perform 8 to 10 reps per exercise. Coincidence? I think not.

How to Build the Body of an NBA Baller

A 43-year-old former lawyer whose own playing career peaked at the Charles E. Smith Jewish Day School in Rockville, MD, Ravin has managed—despite an almost complete lack of formal basketball credentials—to go from being a pro-bono youth-league coach moonlighting at his local YMCA to the most sought-after private trainer in the NBA. Called “the hoops whisperer” by pretty much everyone including himself, he has earned a reputation as a generous but unsparing instructor and lifestyle guru, helping many of the world’s greatest athletes—LeBron James, Kevin Durant, Carmelo Anthony, Chris Paul, Stephen Curry, and Dwight Howard among them—not only shoot better, run faster, and jump higher, but also eat better and hone their “mental edge.”

Condom Etiquette 101

We asked for your most pressing condom etiquette questions and chose the five most relatable queries. Morse imparted her wisdom and LifeStyles Condoms gifted the authors of the questions with 'shag bags.' Here are those questions, answered, so you’ll never be ill equipped or ill informed the next time things heat up. Remember: no glove, no love.

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Eccentric isometrics just might be the best way to increase strength and size: …

Get Fit @ Work: The Perfect Lunch-Hour Workout

If you really want your results from the gym to spill over into the boardroom, you may be better off exercising before work than after: ”You’d be activating your muscles and the systems that get your body to fight depression,” says Keith Barr, M.D., head of the UC Davis Functional Molecular Biology Lab. But if the early a.m. is out of the question, the next best thing is hitting the gym when your colleagues are ordering Chipotle. With this rigorous routine, you’ll have ample time to shower, change, and get back to your cube within an hour.

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80 Fighter Diet on Twitter