Top Videos
Hunter Labrada's 6 Moves For Titanic Triceps

Hitting your horseshoes from three distinct angles can add slabs of beef to the back of your upper arms.

Dynamik Muscle

BUY NOW > Scientifically Engineered Pumps Enter the gym and experience Gamma-ray; the fastest working, blood...

[View All Videos]

Top News
Sagittarius Horoscope for Wednesday, February 24, 2016

Wednesday, February 24, 2016 - You might get into an unexpected squabble today with a coworker or family member who tries to talk you into doing something that you don't want to do. You can even exchange some harsh words if things get heated, but ultimately your actions will speak louder and clearer than anything you could possibly say. If you feel the need to express your feelings now, allow your behavior to reveal what's in your heart and let the chips fall where they may.

10 Training Tips for Gaining Lean Muscle

Hitting the gym twice a week is fine if you want to maintain the muscle you already have, but if you are shooting to add some size you should consider increasing your training frequency to 4-5 times per week. Even though these sessions may need to be a bit shorter to allow for recovery , the increased exposure to a training stimulus can be helpful in packing on mass .

Jay Cutler's 7 Tips for Building Huge Triceps

Jay Cutler's 7 Tips for Building Huge Triceps

Human Growth Hormone: Everything You Need to Know About HGH

The body naturally produces growth hormone (HGH or simply GH) in the pituitary gland, and, as its name implies, it is responsible for cell growth and regeneration. Increasing muscle mass and bone density are impossible without GH, but it also plays a major role in maintaining the health of all human tissue, including that of the brain and other vital organs. When secreted, GH remains active in the bloodstream for only a few minutes, but this is enough time for the liver to convert it into growth factors, the most crucial of which is insulin-like growth factor-1, or IGF-1, which boasts a host of anabolic properties. Scientists began to harvest GH from the pituitary glands of cadavers in the 1950s, but didn’t synthesize the first HGH in laboratories until 1981, with its use as a performance-enhancing drug becoming popular shortly thereafter.

6 Weightlifting Tips for Getting Jacked

Consuming a large amount of calories is a must if you want to pack on muscle mass for a larger, stronger, more powerful frame. However, food alone won't get you to the promised land. To achieve this sought-after balance of muscular harmony, you need to build quality muscle mass through a combination of diet and exercise.

Rest Periods Between Sets

Are long or short rest periods best for growth?

7 Diet Tips to Look Better Naked

Put the finishing touches on your physique with these smart eating tips to get ripped.

The 12 Most Common Fitness Mistakes Guys Make

Fix it: Instead of busting out the calculator app on your iPhone to add up all that poundage, ease up and focus on the quality of the movement instead, Holland suggests. “Keep in mind that gains happen during the eccentric (stretch) portion of the lift—plus you’ll be less likely to injure yourself.” Use a two-second up (concentric) and five-second down/stretch (eccentric) focus so you control the weight the entire way—and use a weight that works within this range for you.

Survival Plan

Pomegranate may be a new ally in the pursuit of a balanced gut environment. Not only are fresh pomegranate seeds a good way to add fiber to your diet, but early in vitro studies on pomegranate extract have explored how naturally occurring plant compounds in pomegranates called polyphenols may also help to provide an environment for good gut bacteria to thrive. A small preliminary study of 20 healthy individuals who took pomegranate extract suggests, but does not prove, that these poly- phenols may work as prebiotics, which feed the microbes in our gut to promote the right balance of beneficial bacteria.

7 Curls for Bigger Biceps

To develop an impressive set of biceps you need to target the muscles from every angle. That’s right, we said muscles. The biceps brachii (long and short heads), as well as the medial head and brachioradialis (forearm) must all receive some (tough and exhausting) love in order for you to achieve attention-grabbing guns. How do you do that? With proper exercise selection and rotation, and consistently altering things like rep speed, weights used, and sets completed.

9 Things Guys Do That Can Give Them Man Boobs

But don’t buy stock in the bro (thanks, Kramer!) just yet. Assuming you aren’t born with a genetic disorder like Klinefelter syndrome that can cause the condition, bra-ready jugs are pretty simple to avoid if you heed the causes. Breast tissue—which both women and men possess—feeds off of estrogen hormones. While women naturally have more estrogen, and men naturally have more androgen hormones, men can easily get their estrogens-to-androgens ratio out of whack. The result: Sprouting boobs faster than your high school’s head cheerleader.

Want Abs Like These? Here's How to Eat to Get Them

But your body needs a wake-up call every once in a while. It needs to be challenged and catered to just like your muscles. You don’t do the same workout every day and expect constant progress (and if you do, consider this your wake-up call to change that up, too.) Aside from a solid eating routine, you'll need a fresh workout routine too. The Spring TRIM UP program drops is coming to on Sunday, February 28th, 2016 —complete with daily workouts and video demonstrations. All will be available at

One-Off Workout: A Cardio Replacement Routine

Trying to lose fat but bored with your cardio workouts? Replace it with this 5-move, 7-rep giant set routine to burn fat fast.

Dave Tate Squats Until He Pukes -

Dave Tate Yoke Bar Challenge Set. See full training log post at: Shop - Team elitefts - Q&A - Training Logs - Coaches Logs - Ex Index - ­­­­­-index/ Articles - PodCast - ­­­­­/ Client List - SOCIAL MEDIA: Twitter - You Tube - Flickr - Pintrest - Google+ FriendFeed Instagram - Wallpapers - Cinematography/Editing - Josh Goedker

T NATION on Twitter

Not seeing the muscle you've built? Strip the fat off. Use this free ebook:

FighterDiet 12-Week Challenge

Join the Daily Interaction with members & pauline

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

T NATION on Twitter

Train your back first in the week, not chest. Here's why: …

T NATION on Twitter

Add 10 minutes of weak-link work and watch your bench press increase: …

T NATION on Twitter

Warning: Advanced training methods used in this workout plan --> …

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

22 The 8 Rules Of Building New Muscle

The muscle you have now was earned one way. The muscle you don't have yet might play by a different set of rules entirely. Here's what they are!

23 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

T NATION on Twitter

Crunches are frowned upon these days. Should they be? The answer: …

25 (@cutandjacked) • Instagram photos and videos

T NATION on Twitter

Go to failure, pause, then go again. Don't do it like a jackass though. Try this method: …

T NATION on Twitter

Want to get stronger at pull-ups? Take a tip from powerlifters: …

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

Ben Pakulski Teaches Hamstrings Training for Massive Hamstring Muscles [PART 3] -- Use promo code Ben for 25% off - Hamstrings Workout With Ben Pakulski for Massive Hamstring Muscles [PART 2] Ben Pakulski Teaches Hamstrings Training. How to build your legs for massive hamstring size? Find out here Hamstrings Workout With Ben Pakulski for Massive Hamstring Muscles [PART 2] If you are looking for bodybuilding guidance, videos, workouts, the proper training split to build muscle, see how IFBB PRO Ben Pakulski builds big muscle through the best online program here - For Students Of IFBB Pro Ben Pakulski. Where Savvy Men and Women Come To Build Muscle FAST - Don't miss any Ben Pakulski workout or Ben Pakulski training tips by subscribing to the channel: And "LIKING" the fanpage here:

Zach Even - Esh on Instagram: “8 wrestlers from #Edison #Manasquan #UndergroundStrengthGym in Region Finals. More battled for 3rd so we have at least 8 going to states!…”

31 - The Motivational Gym Shop

Our newest addition to our collection! Check out our new necklace and keyring representing the following motivational quote: "There will be pain. There will be suffering. But where others fall......

T NATION on Twitter

Train the same muscle groups frequently and recover fast using this method: …

Underground Strength Coach Certification

I Only work with Coaches who have honesty and integrity. Move forward ONLY if you fit this criteria. Underground Strength Coach is more than just a certification. We are an organization, an association of Strength Coaches, a family of Coaches who “live the code”, giving others our absolute best services with quality, honesty and integrity. If you can not live by our “USC Code of Ethics” you are NOT welcome to attend our certification and become part of The USC Organization.

Failure Factor

With that in mind, the following advanced techniques can work for you if used judiciously as part of your regular weight-training routine. If you’re completely new to training with weights you may want to stick to the basics a while longer, but if you have at least a few weeks of training under your belt, try these techniques for yourself and see what you respond to best. They’re certain to make your gym time much more productive.

Brendan Schaub 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

36 on Twitter

PRE-KAGED contains these TWO Strength & Power Matrix Ingredients...

6 Best Intermediate Chest Workouts For Building Muscle!

After the barbell bench press, do the dumbbell press on an adjustable bench so you can slightly raise the angle to a very modest incline. In addition, use a Hammer Strength chest press, but sit crosswise on the machine rather than straight on, allowing you to push across your body, which works your middle-chest fibers in a fashion they're not accustomed to. You'll do these one arm at a time before finishing off with a single-joint exercise for the middle pecs to chase that muscle pump.

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

5 Worst Things to Do for Building Bigger Triceps

If I had a nickel for every time a person asked me to “make a muscle,” I would be one wealthy dude. The funny thing is, when I get that request I am always tempted to flex my back or calf since all they asked for was a muscle. Of course, however, I know what it is they want to see, and that is the biceps. But what most people don’t realize is that it is actually the triceps that create most of the arms’ mass, so when a lifter throws up an arm and puts on a gun show, they are actually gawking at more tri than bi.

Brutal Squat Day Meadows, Tate & Dugdale | T Nation

Mark Dugdale is an IFB pro bodybuilder and Mr. Olympia competitor. Mark has 22 years of experience on stage and a passion for brutal workouts. He has also produced five documentaries, participated in seminars with prison inmates, and was granted one of the last recorded interviews with Joe Weider. Follow MarkDugdale on Twitter

Never Skip Leg Day - Tails Of The Dragon - Ep. 3

The gym goes to the dogs when Flex gets a visit from his four legged friends. The Arnold Classic 212 champ gets creative with leg day as he focuses strictly on hamstrings and modifies his routine with a special training tool. Sign up for the Flex Lewis Official Newsletter and get a heads up on all the latest news and training gear from Flex: www.FlexLewis.Net Follow Flex: Snapchat: Flex-Lewis Instagram: @flex_lewis Facebook:

Real People, Real Results: The Total Life Transformation

It forced her, amazingly, to eat healthy foods. “If I ate something that was made with chemicals, it tasted disgusting to me, like a filthy ashtray or a science experiment. I ended up with a bizarre craving for spinach. I couldn’t get enough of it. Even though chemo is the nastiest thing in the world, it gave me clean eating that my body craved. So I ended up with an appreciation for clean eating that I never had before.”

Badass Workout of the Week: Arm Assault

Even though this is a high volume routine, you won't need a lot of time to knock out this full-scale, arm assault. What you will need is the strength and determination to put your head down and get the job done. If it's a killer arm pump you're after, step up to the iron and give your guns a workout that will leave them smokin'.


One of life’s biggest lessons that most of us don’t learn until we’re older is that being different is good.  Maybe if we knew this in high school we wouldn’t have tried to fit in so much.  Maybe we wouldn’t have compared ourselves to others.  Maybe we would have just been ourselves and been bulletproof to all criticism.

Shawn Rhoden's Back Attack

Typically, Rhoden starts his workout with barbell or T-bar rows—the sort of free-weight basics that helped his mentor (and supplement company employer) Ronnie Coleman construct arguably the best back ever unfurled. Still, unlike eight-time Mr. Olympia Coleman in his prime, this year’s Arnold Classic contender doesn’t stuf all the iron he can on the collar of a T-bar. “I typically go up to six  plates,” he says of T-bar rows. “I want to get a good range of motion, a good stretch, and then a full contraction. I don’t want to have to use momentum to get the weight up. And I don’t want to go so heavy that I can’t concentrate on my back and start using my biceps.”

46 Top 10 Muscle and Strength Building Moves

While everyone who goes to the gym to lift weights has their own set of specific goals, one common thread that runs through most is the desire to get bigger and stronger . Bodybuilders are unique bunch in that they look to build every muscle in the body to the greatest possible degree, while trying to make sure everything remains in perfect proportion and symmetry. Because of this they must utilize a myriad of specific and varied exercises for each body part, so that every muscle fiber and motor unit pool is exhausted at every workout.

It's a HIIT: The Unilateral Bodyweight Circuit

Training one leg (and one arm) at a time doesn’t just make you more stable. It also helps you incinerate fat.

Region V wrestling tournament results

Region V wrestling tournament results PLEASE REFRESH THIS PAGE OFTEN Check out this story on

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.

shawn ray on Twitter

IFBB Kevin Levrone Classic Pro's in Gdansk, Poland

51 Matt on Twitter
52 Ask The Science Chick: Does Coffee Count Toward My Daily Fluid Requirements?
53 Weekly Twitter Giveaway Terms And Conditions
54 6 Best Intermediate Chest Workouts For Building Muscle!
55 Bodyweight Workouts For Fat Loss: Do They Work?
56 Joe DeFranco's Industrial Strength Show by Joe DeFranco on iTunes
57 9 Foods For Effective Clean Bulking
58 Ben Pakulski Generation Iron "You Can't Do What I Do"
59 The 9 Most Basic Rules for Making Ultra-Easy Slow-Cooker Meals
60 How Much Rest is Best?
61 17 Actionable Takeaways From My 1st Year of Podcast Guests - Official Website of Joe DeFranco & DeFranco’s Gym!
62 The Two-Move Shoulder Workout
63 Yum Tea Detox on Twitter
64 The No-Situp Ab Workout
65 Jake Mey on Twitter
66 Bigger, Stronger & Faster In A Garage Gym • Zach Even-Esh
67 Shawn Ray on Instagram: “It's on & Poppin!!!! Josh, Cedric & Branch Top 3 Call Out during Prejudging concluding now! #kevinlevroneclassic #poland #ifbb…”
68 Win 12 Weeks of Free Online Training from Team Elitefts
69 Carla Gugino on Twitter
70 Matt Lehr on Instagram: “#Repost @naturalsups ・・・ Superman Vs Bain Get ready for some crazy workouts and when I mean crazy I'm talking no rhyme or reason for the…”
71 Flex Lewis Classic on Twitter
72 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Great news , a great team of Pro's together at one time to help teach and help motivate you to your fitness goals. Check out ASAP #Repost…”
73 Kai Greene on Twitter
74 Shawn Ray on Instagram: “Gdansk,Poland - Seminar #bodybuilding #seminar #shawnray #chriscormier #kevinlevrone #poland #ifbb #frienemies #memories #moments…”
75 Fatigue Management |
76 Spencer Johnson on Twitter
77 Ronnie Coleman Road to Recovery | Preview Vlog Live w/ Ronnie
78 Mackenzie on Twitter
79 Ronnie Coleman Surgery Day | Behind The Scenes
80 Arnold Bingo is Back — 2016 Hashtag Contest
81 Win 1 of 50 Yeah Buddy Bottles
82 Shawn Ray on Instagram: “Kevin Levrone Classic Pro's at Power Pit Gym!! #halloffame #shawnray #fitness #ifbb #kevinlevroneclassic #bodybuilding #shredz #training…”
83 SHOCK & AWE Program - Week 3 - Workout #5 [EXCLUSIVE]
84 Primary Leg
85 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “#Tbt visiting the children's hospital in LA during the holidays bringing joy and spreading smiles for the kids. This experience is truly…”
86 QnA: Building a STRONG Football Team
87 A Tribute to Maris Anne Sternberg
88 Sean Conrad on Twitter
89 Kai Greene on Twitter
Latest Articles
The 20,000 Calorie Strongman Diet Tossing Kegs on Seven Meals a Day: The Story of the World's Strongest Man 2013 Worlds Strongest Man Finals 2012 Worlds Strongest Man Finals Derek Poundstone and Mark Bell at Poundstone Performance Training Center [View All Articles]
Shawn Ray on Instagram: “Levrone Pro Classic 2016 Expo! #ifbb #fitness #training #legend #poland #kevinlevrone #shawnray #shredz #expo #bodybuilding” Flex Lewis™ on Instagram: “Episode 4 #TailsOfTheDragon is live. 🐲 Losing 10lbs with sickness in 3 days is never fun. But work doesn't stop, right from urgent care to…” @therock on Instagram: “EXCLUSIVE: The ballers are back and takin' ballin' out and AMBITION to a whole new level. #ballers #HBO #NewSeason Get ready world.. THIS…” Shawn Ray on Instagram: “The Maryland Muscle Machine & I at the 2016 IFBB Levrone Classic! #shawnray #bodybuilding #ifbb #kevinlevrone #kevinlevroneclassic #legend…” Defranco Insider Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “Repost from @naturalsups Thanks @apemanstrong for the shirt Fun day with the Barbarians Incline bench 7 X 2 425lbs/ 193 kilos incline…” Kevin Levrone on Instagram: “VIP Levrone Pro Classic. Athlete Meet And Great ! Show Down Is About To Kick Off!” Zach Even - Esh on Instagram: “"Don't just instruct people, INSPIRE THEM!!" - #UltimateWarrior #UndergroundStrengthGym #UndergroundStrengthCoach #Edison #Manasquan / Nick…” Kevin Levrone on Instagram: “Show time around the corner @shawnrayifbbpro @chriscormier2 Levrone Pro Classic. #ifbbpro” [View All Videos]
June 02 2018 June 01 2018 May 31 2018 May 30 2018 May 29 2018 May 28 2018 May 27 2018 May 26 2018 May 25 2018 May 24 2018 [View All Archives]