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Arnold Classic 2015 | Hidetada Yamagishi Chest Workout

IFBB pro bodybuilder Hidetada Yamagishi trains chest with Charles Glass at Gold's Gym Venice, 4 weeks out from the 2015 Arnold Classic. In this video, he talks about the LA Fit Expo, the problem he was having in the middle of the night, why he loves to come to the MECCA to train and more.

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1
Sagittarius Horoscope for Saturday, February 21, 2015

Sunday, February 22, 2015 - It seems as if nothing will hold you back today because you can see the sunny side of every street. However, you may be so enthusiastic that you forget to consider the consequences of your actions. Luckily, the creative Venus-Mars conjunction lands in your 5th House of Spontaneity, minimizing your chances of making a bad decision. Nevertheless, Saturn's proximity requires you to analyze all your options before committing to one path. Proper planning increases the likelihood of success so put your ducks in order and aim for the stars.

2
6 Big Finishers for Every Major Muscle Group

Great endings—whether they occur in sports, on film or on your last date—are the memorable ones. Sure, what you do at the beginning of your routine when your energy levels are highest has a profound effect on how successful you are at reaching your goals. But it'’s what you do at the end that makes the difference between completing a workout that felt just good and one in which you're completely fatigued, pumped and exhilarated, having left it all on the gym floor. That's how you know you'’ve fully exhausted the muscle fibers, putting them in the best position to benefit optimally from the ensuing recuperation/repair/growth cycle. To put you squarely within that window of opportunity, here we prescribe a finishing move for each of your main muscle groups—an exercise or combo with which you complete that bodypart'’s workout and take the muscle to its working limit. We recommend isolation moves rather than multijoint exercises, allowing you to concentrate fully on the muscle in question and eliminating assistive muscle groups. In addition, we favor using machines over free weights, alleviating the worry about having to balance a weight after your stabilizer muscles have already been worked overtime.

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Ultimate Recovery Guide: 6 Keys to Recovery

You cannot, as many people think, “catch up on” sleep. The body doesn’t work that way. You need to get at least eight hours of sleep every night - 10 if you can. Consider it part of your workout, and schedule it just as you would a training session.

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T NATION on Twitter

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6
How to Get Lean: 25 Ways to Lose Fat Faster

Not seeing the results you want with your current diet and weight-loss regimen? Try these expert tips to lose fat and uncover the abs you always knew you had.

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4 Secrets for More Strength

There are plenty of ways you can help your body along in the  quest for more strength . Some adjustments are subtle and require little more than a change in hand position. Other changes could mean a full-program overhaul if you've been misled by an ill-informed trainer. Use these four tips to weed out any roadblocks that are standing between you and  lifting more weight .

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11 Ways to Fix Shoulder Pain

To fix your cranky shoulders, you need to find good replacement exercises, improve your posture, and move better. Here are eleven great tips (in no order of importance) that will get you feeling great again.

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Weider Principles: Speed Up Your Workouts with Supersets

Training opposing movements allows you to work two distinct muscle groups with less rest. While you’re doing presses, for example, your back muscles rest, and vice versa. You can train the two body parts with the same amount of rest as you’d need in straight sets.

10
Triceps Gone Heavy

We are all so accustomed to training isolation, or single-joint movements in the higher rep ranges. The idea is that our joints are not equipped to handle serious resistance and that more moderate loads are the safer bet. But that’s not true. Safety is paramount, of course, but there is a weight that your smaller muscles – delts, biceps, triceps, etc. – can handle at those heavier loads. And your triceps, a key muscle group for pressing of any kind, are just begging for you to add some weight to your workouts .

11
T NATION on Twitter

These single-leg exercises and workouts hurt twice as much as bilateral training...ironically: http://www.t-nation.com/training/only-wimps-avoid-single-leg-work … pic.twitter.com/pVxUsA2eui

12
6 Pilates Moves for a Shredded Six-Pack

Do you have a gut or a tight, lean midsection ? As a master Pilates instructor for 10 years, I can comfortably say that I know what’s best when it comes to your core. Strength, stamina, and posture are the keys to solid abs. On the following slides, you’ll find five quick and easy Pilates exercises you can do anywhere— even in front of the TV while you watch ESPN highlights. Each exercise will hit the major core muscles: transverse abdominis, internal and external obliques, serratus anterior, latissimus dorsi, spinal erectors, and, of course, the rectus abdominis.

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5 Powerful, Protein-Rich Recovery Meals

Research has consistently shown that consuming protein and carbs after a weight-training workout can speed recovery and optimize muscle gains. But the so-called window for this nutrition doesn’t necessarily close within an hour (or even two or three hours, it turns out), as popular broscience would have you believe. According to a 2013 review, consuming a proteinrich, whole-food meal eaten up to six hours after a workout is sufficient to maximize gains, the  Journal of the International Society of Sports Nutrition  reported. Whip up any of the following high-protein, nutrient-dense meals in the hours following your workout, and rest assured you’re getting the most out of your training.

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15
5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the morning sets your energy levels for the day, revs up your metabolism, and fuels muscle growth. So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai , author of Cook Yourself Sexy , we’ve come up with five delicious, protein-packed breakfasts to feed those pythons.

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7 Fat-Torching Dumbbell Exercises

Whether you’re on the road for work or you simply need a day off from dealing with muscleheads, sometimes making it to the gym just isn’t in the cards. That doesn’t mean you need to hit pause on achieving your goal to torch bodyfat and build lean muscle . If you can find a pair of dumbbells, enough space to do a lunge, and the energy to go balls to the wall for up to a half hour, you have all of the ingredients to stay on track.

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Straight-Up Delt Workout for Massive Shoulders

It’s pretty standard practice to begin your shoulder routine with some heavy over- head presses. Done standing or seated, overhead presses build crazy strength by bringing your triceps, upper pecs and even your abs into play to help you move more weight. The goal here, however, is beefier delts and, sometimes, a simple reduction in weight is advisable. But that doesn’t mean you have to scale back the intensity. By simply alternating sides with each rep, you can create a new stimulus for growth. But here, we’ll dial it back yet another step by keeping one dumbbell stationary—either in the up or down position—to further increase the total time that your delts are under tension. This increases the time the delts work for, fatiguing your muscles in a different way than with normal presses, and igniting that deep burn you haven’t felt in a while.

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10 Health Foods That Don't Taste Terrible

Contrary to what you may believe, you don't always have to sacrifice flavor for nutrition. Here are 10 foods that prove eating right never tasted so good.

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Build Muscle and Get Lean with the Right Breakfast

The protein-only and fasting groups displayed significant increases in growth hormone, whereas the protein-plus-carbohydrate individuals showed no changes. Growth hormone is an essential part of your muscle-building goals, as it helps to spare amino acids in the body. Also, cortisol— your stress hormone—was lowered the most in the protein-only breakfast. So why include the MCTs? Medium-chain triglycerides are easily absorbed fats that, unlike normal triglycerides, can be used immediately for energy. Studies on MCT usage have shown increases in growth hormone, more fat being used for energy, and an increase in metabolism . Having some fat at breakfast may also shift the body toward using more fat as fuel during the course of the day.

20
Power Bodybuilding: Shock and Awesome Biceps

They might be 20 inches around now, but even for years after I started training, my arms were one of my weakest body parts. Because I started out with a powerlifting approach to training, I didn’t give much dedicated attention to my biceps. Then, when I did start training them specifically, they didn’t respond in the way I wanted. Frustrated, I started overtraining. When I finally gave my arms a break, they blew up like balloons.

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6 Moves for Sick Lats

The following 6 exercises, when performed with regularly (and correctly), will attack your entire group of pull muscles (including your biceps). Whether you can only do one or a few, if you continue to execute these movements with precision, you will find that a dozen pull-ups (or more) are well within your reach.

22
5 Reasons to Never Neglect Water

Research has shown that water speeds up your metabolism, cleans the body of toxins and generally helps to make everything in your body run smoothly. Considering an adult male is usually 60 percent water, this all makes sense. You need that water to digest food, circulate blood, keep your mouth from drying out and do a number of other things we often take for granted. Don’t wait until you’re thirsty – be proactive about it.

23
The Endomorph Dilemma

Easy gains can be a curse if you don’t take the appropriate steps. Here’s how to stave off the endomorph blues.

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Bodybuilding.com on Twitter

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25
6 Side Effects Of Creatine: Myths Debunked - Bodybuilding.com

Creatine is one of the most popular supplements on the market. Unfortunately, there are a lot of myths and misconceptions about its side effects and uses. Learn the facts about creatine.

26
T NATION on Twitter

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27
The Best Full-Body Muscle Workout

Any kind of pressing exercise will train your chest, shoulders, and triceps. Any pulling movement (a row or chinup variation) recruits your back, rear delts, biceps, and forearms. Squatting movements (and deadlifts, which aren’t quite a squat but require all the same muscles) take care of the quads, hamstrings, and glutes. Even your calves get some stimulation as they help to stabilize your squat. Your abs, of course, get worked on all these movement patterns, provided they’re done with free weights rather than machines, and work to brace your spine throughout. The workout at right contains everything you need to put on size fast—a squat, press, and pullup—done with heavy weights, and you should be able to wrap it up within 45 minutes.

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T NATION on Twitter

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29
7 Reasons Your Pecs are Flat

While the Bench Press can certainly be your ticket to a Schwarzenegger-like chest , what many trainees fail to realize is that it is not a simple as lying on a bench, unracking the bar, and pushing it from point A to B. In order to properly and forcefully engage the pec-fibers, proper body positioning, range of motion, and performance technique must be meticulously adhered to.

30
Biotest on Twitter

Lose body fat quickly while keeping muscle protein synthesis ramped up with this diet plan: http://goo.gl/zzEiV9  pic.twitter.com/2BBY6DigZl

31
Seven Ways to Eat More Superfoods

Stocking up on superfood  supplements can feel overwhelming and can get expensive, fast. How do you even consume them all anyway? While you may have blended your fair share of less than palatable superfood smoothies, there do exist products that do the work for you. From bars and cereals to powders, here are seven ways to sneak more superfoods into your day without popping a single pill. 

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Fighter Diet News

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

33
Best Ways to Build Bigger Forearms and Calves

The forearms are heavily recruited in every single upper body exercise that you do. This makes them very tough and very resilient, which unfortunately makes it harder to affect their hypertrophy. Simply pumping them up is not enough to get them growing, so you need to think in terms of bombarding the forearms with tremendous intensity and varying stimuli. One of the best ways to accomplish this is to utilize my Power, Rep Range, Shock method of training . This method is effective because it's a cyclical program that has you change training protocols week to week. It's exactly what you want to do when looking to forge some serious forearms. Here is a typical 3-week forearm blitz using the Power, Rep Range, Shock method.

34
Abs-olutely No Sit-Ups Required

Plenty of research points to the value of the crunch in abdominal hypertrophy and sports performance, but let’s face it — it’s getting old. Plus, if you want to keep your abdominal routine fresh and challenging, it’s best to introduce a little bit of change every now and then. These five moves will help you build a strong, well-carved set of abs, no crunches required. 1. Mountain Climbers Mountain climbers are the cardio activity that everyone loves to hate. Done properly, the mountain climber calls for dynamic engagement of the lower abs and the maintenance of a picture-perfect, flat-as-a-board spine. All the evidence you need is to see what happens when someone starts to fight fatigue on this move: The hips begin to elevate as the core muscles lose their ability to hold proper spinal alignment. Try three to five 30-second bouts with 30 seconds of rest between sets to start frying your abs with this off-your-back exercise. 2. Planks The plank — done from elbows or at full extension, as in the top of a push-up — is known for targeting the deep transverse abdominis.

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Choosing the Right Bench Press Grip

Using a narrower grip on the bar - where the index fingers are on the inside smooth part of the bar – will target the triceps and be much easier on your shoulders. If you can’t keep your chest up when benching, this narrow grip bench press variation can create a lot of stress on the anterior (front) part of your shoulders, as I describe in this video.

36
10 Must-Haves for Any Man's Medicine Cabinet

Still stocking the same bottle of Advil you took to college with you? Sounds like it’s time to hit the drugstore. Whether it’s a pounding headache, stuffy nose, or a nasty case of heartburn, the following OTC meds and first-aid essentials can make some of the most annoying ailments more bearable. Be sure to read the label on any OTC drug before taking it, as different brands will have their own product-specific instructions for dosing, extraneous warnings, and expiration dates.

37
The Essential Bigger Back Training Routine

Ask any experienced bodybuilder and he’ll tell you that while he enjoys showing off his arms, chest and abs, the one bodypart that’s grown to be his favorite to train is his back. The feeling of multiple muscles working in tandem to crush a myriad of moves is as fulfilling at the end of a session as any other day of the week. But that didn’t happen overnight. No, in order for it to “click,” he had to be thorough, going step-by-step to make sure that even though he couldn’t see it in the target muscles in the mirror, his entire back was clearly in focus. Concentrate on these tips and exercises and it’ll start to click for you, too. 5 Keys to Bigger Back Training 1) Always use straps. If someone tells you you’ll weaken your grip by using straps, tell him he’s wrong. Flat out. For one, you’re training back, not grip — and that can come on another day. Never sacrifice back size for pride, grip strength or forearms (none of which are negatively affected by the use of straps.) Also, even if your goal rep range for a particular set is 10, research has shown that using straps at that weight allows for 1–2 more reps.

38
Add Muscle, Subtract Fat: The Clean Bulk That Works

Worse, many bulks ignore good nutrition . “The biggest myth is that you can eat whatever you want when you’re bulking,” says Nate Miyaki, CSSN, CPT, fitness author and coach. Although you’ll gain weight and size with a loose diet, you’ll also get fat and compromise your health.

39
10 Signs You're Whipped

We’ve all seen it in action, and we most certainly know the victims: the submissive brother and the compliant co-worker, the passive neighbor and the obedient best friend. Being ‘whipped’ knows no age limit, nor any other boundary of such kind. All a (domineering) woman needs to do is plant her roots and the freedom days are over. But take a look at your own relationship. Would you be able to tell if you were her whipping boy?

40
2-Day Strength, Size, and Endurance Back Routine

Perform the two workouts with 2‚ 3 days of rest in between: If you do Workout 1 on, say, a Tuesday, do Workout 2 on Friday. Training pace is key so each session hits the back muscles in its own unique way. The second due to the shorter rest periods, but you should feel a good burn throughout. In the first workout, don't be afraid to go heavy, even if it means extending the rest periods by 30 seconds or so. Think of Day 1 as your strength and size workout, and Day 2 as endurance training.

41
The 4-Week Kettlebell Shred

Pavel says: Perform the exercises in the order they are listed. For example, on Monday of Week 1, do 3 sets of 5 reps of the double kettlebell front squat followed by three sets of five reps of the double kettlebell press. Take a four- to six-minute rest between sets. It seems like a lot of rest but don’t rush your training; this is not a lactic acid smoker, but serious strength training. On Mondays/Thursdays use 5-8 1RM in the double kettlebell front squat  and double kettlebell press.  For the kettlebell swings , beginners use 53 pounds, while advanced strength trained athletes use 70- 106-pound kettlebells.

42
15 Ways to Save More Money in 2015

In addition to getting back in shape, or getting in better shape, saving money tends to top everyone's list of New Year's resolutions. But that doesn't mean you need to halt all spending—though deep down you know that daily trip to Starbucks is costing you a bundle. You just need to wise up a bit. Beyond the obvious indulgences, there are easier ways to keep some weight in your wallet. Hello, tax loopholes and insurance policy hacks. David Gagnon, C.P.A., C.F.S., R.F.C., C.C.A., owner and founder of  First Financial Planners , an independent Financial and Tax Planning firm in Madison, CT, offered up some insider tips on how to make smarter investments and pocket more money in the new year. Get ready for some real, grown-up advice.  Score the Lowest Airfare Possible >>>

43
The Number One Fat Loss Workout

Pairing up exercises that work opposite muscle groups (so they don’t compete with one another for recovery) burns more calories than traditional training with straight sets. For example, doing multiple sets of a chest exercise paired with sets of a back exercise shuttles blood back and forth between the working muscles, making your heart work harder. Increased heart rate means more calories burned, and training multiple areas of the body at once also leads to shorter, more intense, and more efficient workouts. Science backs it up. A 2010 study in the Journal of Strength and Conditioning Research found that noncompeting supersets led to greater energy expenditure relative to training time and subjects burned calories at an accelerated rate.

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Deadlift

How To Deadlift - Perfect Form - Nick Wright

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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.)

46
Dwayne Johnson on Twitter

Workin' on something big & fun for us. Partnered up w/ @droga5 - top ad agency in the world. In 2 weeks: #ProjectRock pic.twitter.com/vzD5Mx2or5

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Natural Fixes for 6 Nagging Health Problems

If you’re like us, you’re more than skeptical about the “proven home remedies” that populate the Web. (For the record: No, there aren’t any magical first-aid properties in flour or burn-healing powers in your tube of Crest.) But, as we were surprised to learn, there are lots of everyday foodstuffs —Lentils! Olive oil!—medically proven to help you bounce back from pesky, minor ailments, from feelings of discomfort to post-workout back pain. Along with their uses and benefits, here are a few of them.

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FD Badass Workouts Volume 1 (Fitness)

That is my life story and this book is perfect for me because it’s workouts are designed for you to be able to do either at the GYM or at your home.

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6 Tips To Stay Motivated Throughout Your Transformation - Bodybuilding.com

If you committed to a transformation or fitness resolution in 2015, this article is for you! Learn how to stay on track with 6 simple tips from Team Cellucor.

50
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53 Road To The Arnold - Cory Mathews Behind the Scenes at Muscle & Strength HQ
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63 Five Common Training Mistakes and How to Fix Them
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