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But as you get older and more experienced as a lifter, that’s really what you want. Everybody THINKS they want results in “21 days”, “big gains now”, and double their strength in no time. But progression at a dramatic rate is only possible in the early stages of your training life. Your connective tissues can’t adapt as fast as your muscles can. Nor can your nervous system. So you need to get used to shooting for PR’s on a more long-term basis. Not month to month and certainly not week to week. Training in a fatigued state helps break you of this. Realize, too, that if you should ever want to test your strength on a main lift, you need only push it back to the front of your workout again. Just because you squat 275 for 10 midway through your leg workout doesn’t mean 275 is your 10RM. If you hit it fresh, you might get 315 for the same reps.

Arnold Classic 2015 | Hidetada Yamagishi Leg Workout

The pump makes a strong appearance in IFBB pro bodybuilder Hidetada Yamagishi's leg workout with Charles Glass at the MECCA, Gold's Gym Venice. With 2.5 weeks to go till the 2015 Arnold Classic, he doesn't handle crazy weight, but instead slows down each of the reps to really focus on the contraction. In this video, Charles tells why each exercise & machine is chosen and what the specific goal is - he also tells how he determines what route he'll take each of his clients workouts on any given day.

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The Only Diet The Really Works

There's something dangerous to making over-generalized claims that cause a domino effect of eating behaviors of which we'll only see the potential dangers of down the line. Or even worse -- the fear of food and restrictive nature will make people feel like good nutrition is limited to a select food.

LA FitExpo 2015 | Shawn Ray interviews Jon Ward

02/07/2015 LA - Muscular Development's Shawn Ray interviews Jon Ward at the 2015 LA FitExpo. More LA FitExpo coverage here:

LA FitExpo 2015 | Shawn Ray interviews Hany Rambod

02/07/2015 LA - Muscular Development's Shawn Ray interviews Hany Rambod at the 2015 LA FitExpo. More LA FitExpo coverage here:

Sagittarius Horoscope for Thursday, February 26, 2015

Friday, February 27, 2015 - You might have to acknowledge your disappointment today if you want a logical reason for everything that happens to you. Unfortunately, quick explanations aren't forthcoming now, turning up the intensity of your frustration. Luckily, you're not really worried about whatever you didn't receive; the real source of your discontent is about being coerced into saying more than you're prepared to reveal. Remember, you're not required to comment on your feelings until you're ready. Silence is golden.

5 Exercises to Work Your Abs to Exhaustion

Looking to push past the standard crunch? Skip the sit-ups and sculpt your stomach with these super tough exercises.

Kai Greene: Back Workout

Unless Heath was privy to the numbers on the judges’ scorecards, he knew how close it was based only on crowd reaction—and when the place went ballistic every time Greene was called out, Heath had every reason to worry. The pose that got the biggest rise out of the crowd: Greene’s rear lat spread. Not only did he display freakishly huge lats that nearly went down to his hips, he also presented them in exquisite detail. Every few degrees he moved his arms, the landscape of his back musculature completely transformed; with his elbows drawn tight to his rib cage, it looked as if two giant seashells were buried under his skin, facing each other across his spine.

20 Tips for Torching Fat

Don’t let Old Man Winter turn your fit physique into a fat one. Use these rules of thumb to stay lean beneath those layers of clothing.

Peak Arms: The Ultimate Arms Workout

Sandler warns against going so heavy that you need to perform cheat reps, in which you throw momentum into the move to get it going. Though cheating may allow you to complete a few additional reps, if you go too heavy you remove stress from your target muscle. “That’s one reason I’m a big believer in using pure isolation movements for the arms, such as a preacher curl for biceps or skull-crusher for triceps,” says Sandler. “Other good choices for biceps movements include the one-arm cable curl and the concentration curl, in which your triceps is pressed against your inner thigh. Getting the form right is key.” >> Focus on Isolation After going heavy with your first exercise to focus on strength, the Peak Arm routines also include movements that better isolate your muscles and minimize cheating. “For overall biceps development, you want to hit both the outer and inner biceps,” says Joseph. “To make sure you hit the outer biceps, I recommend you use a fairly close grip with your standing EZ-bar curls and a neutral grip with your dumbbells curls. I find hammer curls to be extremely effective at hitting the outer biceps as well,” he continues.

6 Tips for Growing Bigger Calves

The calves are for most, quite resistant to growth. Every time you take a step the calves are activated, and are burdened with carrying around your bodyweight all day long. This means that you must attack the calves fiercly if they are to have any reason to increase in size and strength. Conventional training simply will not do when it comes to calves, so I have listed below 6 unique methods for sending a wake-up call to those stubborn calf muscle fibers.

The 7 Granddaddy Laws of Training

So, when you are creating a program for yourself or your athletes you need to make sure that all of these laws are being followed. The art of programming is knowing how and when to adjust variables, while still adhering to the laws of training. This is why I am in constant communication with my online clients, feedback is crucial to the process.

The Starter's Guide Workout

If you've ever stopped at 10 reps when you could have done 12 or 13 or 14, then you've shortchanged your potential gains in size and strength. We've written already about not trying to push your body too far, too fast, and going to failure would constitute going too far. Nevertheless, you need to at least approach failure if you want to make progress. Not getting close enough to your physical limitations can be just as ineffective as pushing yourself too far. "You will notice that a rep range of 10 to 12 is prescribed," Trink says. "What this means is that you are shooting to get 12 reps where you could get only one more. That's called 'leaving one in the tank.' If you can get only 10 or 11 reps, that's fine. If you can't quite manage 10, then you went too heavy and need to back off the weight on the next set. And if you feel like you could have gotten 15, you went too light."

7 Foods You Should Eat Raw Rather Than Cooked

This means if you eat cooked food, you’re more likely to gain weight, while people who eat raw food are more inclined to lose weight. Why? Highly processed food is more digestible; it’s softer and requires less energy from our bodies to break it down. (Keep in mind that digestibility changes and varies.) Starch becomes more resistant to digestion when it cools after being cooked so the enzymes can’t break down as easily. Stale food, like day-old cooked spaghetti, will provide you with fewer calories than a plate of spaghetti eaten straight from the stove; both technically have the same amount of calories, but very different outcomes. 

102 Ways to Burn Fat Fast

The ultimate tip list to losing weight and keeping it off.

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.

30-Minute Arm Workout

Both, biceps and triceps are very resilient muscle groups. They recover very quickly and can handle a lot of volume and high intensity training techniques. To get the most out of your arm workouts, you've got to hit them hard, and with a variety of different techniques. Certified personal trainer and founder of TRyMFitness , Tim McComsey lays out a 30-minute arm workout loaded with supersets and dropsets to bring up those bicep peaks and stack on the size.

3 Tips to Get Rid of Back Pain

It sounds strange, but improving the range of motion you can achieve at the shoulder joint can actually reduce low back stress. Whenever you press something overhead or reach above the body to pull something down from above, you’re extending the shoulder joint through a long range of motion. A person with poor mobility may try to compensate for limited ROM by placing their back into extension. This can cause spinal compression, pull the hips forward and cause back pain.

4 Odd Reasons Your Fat Isn't Going Anywhere

So many nutritionists and RDs can agree that most people are good at underestimating their calories eaten. A good example of this is a piece of protein. If you’re eating a piece of protein and you assume it is either three or four ounces, in reality the protein might be eight or nine ounces. That’s almost double or even triple the amount of calories. This is why when someone comes to me wanting to lose bodyfat I always instruct them to get a food scale. You might be surprised at where your portions are.

5 Ways To Step Up Your Workouts

The only thing harder than starting a new workout program is sticking to one. But once you get into a groove and start seeing results, another problem comes into play: complacency. Becoming too comfortable with one routine — or with certain elements of a routine — can crush progress. What is required, on occasion, is a bold trek into unforgiving rep schemes and punishing yet judicious embargoes on rest. 1. Time Under Tension Major training organizations coach the importance of rep tempo. Taking four seconds to lower a weight, for example, but only two to lift it is seen as optimal for beginning lifters. Sadly, the prescriptions for rep tempo are often overlooked by guys just looking to “get ’er done” on each set. An occasional, exaggerated focus on your muscular time under tension can spur new gains because it requires far more control than the usual rep and can extend the total time of muscular work with a simple tweak.  Try It: Using a weight you can handle for a set of 12 on dumbbell overhead presses, alternate reps from side to side, keeping one dumbbell in the “down” position the entire time.

On Stands Now: The FLEX Magazine March 2015 Issue

Be sure to pick up your March 2015 issue of FLEX Magazine, on stands now! Here's a sneak peek of what we have waiting for you:

Weight Training for Your Body Type

The same kind of training will not work for every body type. Just as different trees require differing amounts of water and sunlight, differing body types require different stimuli in different amounts. No one program can effectively train all three body types. Some people need lower reps, and more rest, while others need higher reps and shorter rest periods. It all depends on you and your body.

VIDEO: The Full-Body Reconstruction Workout

Whether you unintentially let yourself go, or if life's everyday demands pulled you from your regular routine in the gym, it's time to get that body back. The full-body reconstruction workout is a solution for either the guy starting a new routine, or making a comeback. It's the perfect balance of complex, multi-joint exercises and lower-impact moves to stimulate muscle growth throughout the entire body.

Fighter Diet News

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

4 Olympic Moves to Reshape Your Routine

It's easy to add some gold-medal-certified workouts to your routine -- fitness buffs have been doing it for a while.  CrossFit has taken many of these moves and made them their own, but most of those lifts originated from Olympic lifting techniques. These lifts are a great way to build muscle and strength as they involve compound movements. And for all those that hate stepping onto the treadmill, this kind of workout is also a great form of cardio.

T NATION on Twitter

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

The Mesomorph Dilemma

Even those who are genetically blessed stand to lose it all without proper upkeep. Here’s a look at the tortured lives of the lean and well-muscled.

4 Ways to Build World Class Strength

Take caffeine prior to training. An overwhelming amount of research shows that caffeine can help lifters enhance limit strength, increase pain tolerance during intense exercise, and improve muscle endurance. One study showed that lifters were able to bench press five pounds more on their max bench when taking a pre-workout dose of caffeine. Use caffeine 30-60 minutes prior to training. I would recommend starting with 1 mg per pound of bodyweight and potentially as high as 3 mg per pound of bodyweight. A more general prescription is 200-400 mg 30-60 minutes pre-workout, depending on tolerance.

Mike O'Hearn's Premium Spherady Feed

Four-time Mr. universe Mr. America Mr. international 2012 Hall of Fame bodybuilder California judo champion Washington state tae kwon do champion Coach by The Olympic judo coach Trained with Jim Hart who was one of 4 Close friends to Bruce Lee's well he lived in Seattle and are also in his biography. 2014 Hall of Fame for martial arts over 520 fitness covers. Only person in history to have more covers is Arnold Schwarzenegger Four-time washing state powerlifting champion and best lifter Four-time California powerlifting champion and best lifter World record holder Only person to be on the original American gladiators and the new American gladiators The only undefeated American gladiator Voted by the leaders of the industry this list includes Joe Wieder , Robert Kennedy, That Mike O'Hearn has one of the top 10 greatest physiques in the history of bodybuilding

Build Your Legs

Most guys neglect their legs in favor of more chest and arm workouts. If you want to run down the beach on more than a pair of toothpicks this summer, we’ve got a routine that will bring your legs up fast. HOW TO DO IT CIRCUIT A: Immediately after your second set of the barbell squat (exercise 1), perform the jump squat for 60 seconds.

10 Ways to Lose Muscle

Yes, extra calories can mean extra belly fat, but if you’re lifting consistently and correctly, most of what you’re taking in should be converted to muscle. The truth is your muscles will never grow without a surplus of calories. For a lean guy looking to put on muscle mass, 2,000 calories a day won’t cut it. In fact, this kind of restricted diet is actually the ideal recipe for losing muscle tis- sue and sparing fat, as it causes the body to shift into starvation mode and shed calorie-consuming muscle. It also makes you store fat for emergency energy. And the less protein you eat, the less of a chance you give your muscles to recover after a workout.

Should You Park Your Carbs?

If you’re following a traditional low-to-moderate carb program to reduce bodyfat, you can benefit from a high-carb day without the complexity of the more restrictive carb-rotation plan. On an average day, you should consume 1–1.25 grams of carbs per pound of bodyweight, or 180–225 grams for a 180-pounder. Then, during one meal a week, boost your carbs significantly for one meal only. Take in as many carbs as you want or can, 250–400 grams worth, emphasizing starches and fast-digesting sources such as sugar. At this meal, try to keep fat intake in check to get a greater insulin response.

DreamJobbing - Visit Norway

1. ELIGIBILITY: VisitNorway Photo Journalist - DreamJobbing Application and Voting Process (the "DreamJobbing Application and Voting Process") is open to Applicants worldwide who are eighteen (18) years or older, or age of majority in their jurisdiction, whichever is older, as of the effective date above, have a valid passport for entry into Norway, and are registered members of Officers, directors, and employees (and members of their households or immediate families, i.e., parents, children, spouses, siblings, grandparents, the step-parents, step-children, and step-siblings of each and persons residing in such immediate family members' households) of DreamJobbing, LLC (“DreamJobbing”), VisitNorway (“Sponsor”), Oslo Region (“Sponsor”), Fjord Norway (“Sponsor”), and/or Norwegian (“Sponsor”), and their respective parent, related, affiliated and subsidiary companies, all other entities involved in the creation, administration, or fulfillment of the VisitNorway Photo Journalist (the “Dream Job Campaign”) and their respective successors and assigns are not eligible to enter or win.

That Female Phenomenon You're Afraid to Talk About

Even though the women urinated before the stimulation began, the second ultrasound showed that their bladders had completely refilled, and a third ultrasound revealed an empty bladder. Quite the magic trick. A chemical analysis was performed on all fluid samples. The chemicals present in two women’s squirted fluid showed no difference from their urine; the other five’s had small amounts of prostatic-specific antigen, basically an enzyme which is part of the "true" female ejaculate that comes from the Skene (prostate) gland.

5 HIIT Kettlebell Workouts for Fat Loss

DIRECTIONS Partner 1 holds a  plank  while partner 2 performs 10 reps of the kettlebell clean and press, with one kettlebell in each hand. Without rest, partner 1 then performs 10 reps of the clean and press while partner 2 holds a plank. Repeat this for nine reps and continue counting down to 1 rep. Rest for 5 minutes and repeat the workout, but this time, start at 1 rep and count up to 10 reps. THE WORKOUT Set 1 Partner 1: Plank Partner 2: 10 KB Clean and Press Partner 1: 10 KB Clean and Press Partner 2: Plank

6 Foods to Never Put in Your Body

Your diet is an incredibly powerful thing. As you’ve adapted yours, you’ve most likely seen positive changes in how you look and feel. On the flip side, you also know what your body feels like when it's running on chemical-laden, high-fat foods. And while you generally know what to avoid, some of the worst offenders aren’t so obvious. That's why we've enlisted the help of New York City-based dietitian Tanya Zuckerbrot M.S., R.D., who's helped us compile a short list of foods that should never make it past your lips.

5 Filling Snacks Under 100 Calories

The holiday season is upon us, but it doesn't mean you have to fall victim to calorie-laden party snacks and oversized dinner plates. Save on calories and fat pre-meal so you can splurge a little more later on. Here are five snacks sure to keep your munchies under control without destroying your waistline. Clocking in at under 100 calories per serving, these nutritional all-stars are loaded with water and stomach-filling fiber that will keep you satisfied until the main course rolls around.

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No Carbs Diet: The Flaw in Fat Loss - Born Fitness

Glad that you wrote this article! I work at a Nutrition House and most of the weight loss advice I give stems from this kind of research. People do fear carbs and tend to have a very poor understanding of food and training in general; hence why they don’t lose any weight. I’ll certainly keep this in my bookmarks to share with those folks.

A Workout for Every Holiday Time Crunch

Sometimes, like during the holidays, it can be hard to schedule a typical 60-minute gym routine. Fortunately, you don’t have to—that is, not if you’re willing to go all out. Put these three workouts on your to-do list this month and prove to yourself just how little time you actually need to look like an athlete and perform at your very best.

Measuring Your Macros: A Visual Guide! -

Even if you're familiar with macronutrients, figuring out your macros can be a pain, especially if you're just starting to learn about nutrition and how it can influence your workouts and physique. Measuring 30 grams of protein for every meal can often be so overwhelming that many people just give up and go back to filling their plates with whatever is on the table.

The Miracle of the 12-Hour Fast

Result: Mice that fasted at least 12 hours gained less weight overall than mice that were fed the same type and amount of food but had the run of the feed through all 24 hours. Even when the fasters got free “weekend passes” to gorge anytime, in the end they still put on fewer pounds (OK, grams) than the nonstop nibblers. And when non-fasting obese mice were put on the 12-hour fast, they dropped 5% of their body weight—though they were eating the same calories!

Enter Daily to Win the MHP IsoPrime Giveaway

1. How To Enter: Beginning at 12:01 a.m. (EST) on February 23, 2015, visit and follow the ‘Win an MHP IsoPrime 100% BEEF prize pack’ directions. Each entry must contain answers to the questions posed to qualify for the drawing. All entries must be received no later than 11:59 p.m. (EST) on March 1, 2015. Only one internet entry per person and per e-mail address, per day will be accepted. Subsequent entries on a single day will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries on a single day by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of Weider Publications, LLC ("Sponsor") and will not be returned.

Dr. Mike Israetel-What Supplements Work?

Dr. Mike Israetel of Renaissance Periodization discusses what supplements have real research behind them and what stuff is overrated? Learn more from Dr. Mike in The Renaissance Diet...

MuscleMag on Twitter

The original high-intensity training system gets an update for today’s gym warrior. —>

FDXtreme get ripped (Athlete)

I never wanted to be a professional yo-yo dieter, that's why I always refused to have off seasons body composition wise. In my world it's embarrassing if you look like a totally different person in real life compared to your photos or competition pics. If you need to spend half a year at leaning out all the flab just to do a show or two or a photo shoot or two, because your appetite is too big or your discipline to weak, is it really worth it? Looking great two days a year and then be soft and mushy. For me it never was anyway. I'm not talking about having a few healthy pounds to shed for an event, I'm referring to all those who get FAT, yeah FAT when the show time is over. The ladies get double butt size and with that follows stretch marks which don't look great on stage. It's manageable

Ronnie Coleman Road The Arnold Classic- Cory Mathews Motivation Part 7 "Anything is Possible"

Subscribe for my weekly videos! Buy Now: My Little bro Cory Mathews is the prime example that anything is possible and you should never give up on your hopes and Dream. Hear it from him on why you should always keep fighting for what you want in life no matter what it may be!! Follow me: Get all of my products here Check out the rest of my videos - Subscribe to receive new videos in your feed -

Boost Your Metabolism With Pushup-5 Variations

The typical Monday usually consists of various chest exercises filling up the bench presses, cable crossovers and chest machines. A great exercise that can be thrown in to the mix, supplemented or even done when you have no equipment is the basic push up. It seems like a lost art, but this fundamental movement can do anything from assist with building muscle to firing up your metabolism.

RSP Nutrition DyNO at

DyNO is designed to be the most explosive pre-workout formula we have seen to date.


Second, to get the performance enhancing and fat burning effects of coffee during workouts, it’s necessary to avoid all carbs. That’s because coffee will acutely decrease insulin sensitivity, while simultaneously freeing up fatty acids. Don’t muck things up by throwing carbs into the mix. Therefore, if you must sweeten your coffee, do so with stevia, but avoid sugar and fake sweeteners.

True GRIT Pre at

Each serving of True Grit™ Pre contains a full, researched dose of the new novel pump igniter Nitrosigine®. Nitrosigine® is a new patented complex of inositol-stabilized arginine silicate that’s clinically shown to increase nitric oxide levels (measured as salivary nitrates). What’s even more impressive, in a human clinical trial, subjects had a significant increase in mean plasma arginine levels in just one hour after their first dose. With Nitrosigine®, True Grit™ Pre delivers the increased blood flow and insane muscle pumps you want to help maximize every rep of every set of every workout.

51 Your Workouts: Never Be Bored Again -
52 The Ultimate Spring Break Nutrition Guide
53 The Secret Ingredient You Probably Throw Away
54 T NATION on Twitter
55 5 Best Fitness Apps to Dominate Your Routine
56 Dwayne Johnson on Twitter
57 60 Seconds With Flex | Front Raise with a Twist
58 Biotest on Twitter
59 on Twitter
60 Super Fly: Your Complete Guide To Chest Flyes -
61 #1 Common CrossFit Training Mistake-Jacob Tsypkin
62 60 Seconds With Flex | Front Raise with a Twist
63 8 Ways to Avoid the Most Common Workout Injuries
64 Joe DeFranco on Twitter
65 02-26-2015 - New WOM is coming!
66 shawn ray on Twitter
68 Dorian Yates on Twitter