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Six Bodyweight Exercises That Should Be In Every Training Program

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1
10 Worst Bench Press Mistakes

Avoid these ten worst, yet surprisingly common, bench press mistakes and learn exactly how you can fix them to build a barrel chest without the pain.

2
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

3
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

4
The WHO Says Bacon Leads to Cancer. We're Calling Bull.

First, the WHO report relies on survey data. That is, asking people to recall what they ate last night, last week, and so on. “There are no controlled research studies that make the direct connection between red meat and cancer,” says Donald Layman, Ph.D., a professor of nutrition at the University of Illinois and a leader in protein science. To conduct such a study would be logistically impos- sible: You can’t exactly lock a bunch of dudes up for six decades, feed them exclusively meat, and wait to see what happens. So we’re left with surveys, which tell us nothing about meat but a lot about the kinds of people who eat too much of it. So who are they? Often poor, overweight, smokers, and sedentary. “These are the folks who have breakfast at McDonald’s, have their next meal at Burger King, and end their day with pizza ,” says Layman. “It’s not using meat in a healthy diet, it’s a story about healthy lifestyles and unhealthy lifestyles.”

5
T NATION on Twitter

Strong obliques: Here's how to get 'em --> https://www.t-nation.com/training/tip-for-strong-obliques-do-this-unique-exercise … pic.twitter.com/lLGPN3Pz5Y

6
Fat Loss Mistakes (and How to Lose Weight For Good)

Weight training is designed to provide faster results with less time in the gym. Not only do you have to work out fewer times per week (you’d be shocked what you can do in just 3-4 workouts per week) you’ll also have shorter sessions. That’s because intensity is much more important than duration for eliminating fat. So you can spend a fraction of the time in the gym and still kiss your tummy good-bye. In fact, research has shown that 8 to 12 minutes of intense intervals can burn as many calories as 25 to 30 minutes of constant moderate exertion exercise. Does that mean you only need to exercise for 8 to 12 minutes to see your abs? Unfortunately, no. But don’t be surprised when you spend less time on the cardio machines, pick up a few dumbbells, have less time in the gym and suddenly don’t even recognize your own body.

7
Biotest on Twitter

3 major things that most people do incorrectly when trying to gain muscle mass: https://biotest.t-nation.com/articles/massive-eating-part-1.massive-eating-part-1 … pic.twitter.com/yclqdqmpGb

8
Mike Titan O'Hearn on Twitter

Titan Tour 2016 is revving up with major guest posing appearances and Titan Workshops. mike@mikeohearn.com to book! pic.twitter.com/FRMMRJ5zoF

9
Get Stronger: 7 Reasons to Never Neglect Squats

Squatting variations like barbell back squats and front squats are a favorite among powerlifters, bodybuilders and other athletes for one reason: they work. Not only are they effective for building an insanely strong lower body; they also deliver a number of numerous benefits including increased hormone release and improved flexibility.  Read on to find out why you should put aside your pride and make squats a staple of your weekly routine.

10
8 Things You Should Do During Every Workout

Unless you’re forced to walk 50 miles on broken glass to get to your gym, the saying “the hardest part of going to the gym is getting to the gym” doesn’t really hold true. In fact, we think the toughest part about the gym is making the most of your time spent there. That being said, here are eight things you should do during every workout for maximum results.

11
10 Biggest Axioms of Bodybuilding

We set out to analyze the biggest axioms of bodybuilding training and nutrition to determine which ones can help your physique, which ones can hurt it and which ones help or hurt, depending on your approach. Once we brought science to bear on each of these 10 tenets, we stamped them TRUE, FALSE or a more nuanced NEUTRAL, meaning the advice is stated too boldly but contains valuable guidance. So, slip into your lab coat, strap on your safety goggles and tighten up your lifting belt, because it’s time to find out the truth and falsity about bodybuilding’s most prevalent maxims.

12 YSBnow

13
Mr. Olympia LLC on Instagram: “7X @mr.olympiallc @schwarzenegger #MrOlympia #Legend #BodyBuilding #Fitness”

14
How To Write Effective Training Programs - Official Website of Joe DeFranco & DeFranco’s Gym!

For the first time ever, he shares his “Top 6 Principles of Writing an Effective Program“. Hearing [and learning] these principles will give you a much better understanding as to what goes on “inside Joe’s head” and why DeFranco’s Gym has produced such amazing results for such a long period of time. After listening to this episode, you too will be able to achieve the same results that Joe and his athletes have been achieving for almost two decades!

15 Facebook

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16
Kai Greene 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

17
Phil Heath’s 50 Incredible Arm Training Tips

These 50 (yes, 50!) arm-training tips helped Heath bring home five Sandows, so far. And he used his own advice as he prepared for the last Mr. Olympia.

18
Welsh Wheels

Spurred on by images of the legendary Tom Platz—he of the world-renowned leg development—Lewis would eventually construct a blueprint for a classic set of wheels. From front to back and side to side, Lewis’ legs have set a new standard for excellence, fueling his rise from 2007 British Championships overall champion to his current run as king of the IFBB’s ultra-competitive 212-pound class.

19
Health Nuts

Athletes and bodybuilders are increasingly relying on plant protein for well-rounded nutrition. There are many protein supps available that are derived from plant sources, and while it’s a good idea to include these, you still need whole-food plants to boost protein and healthy-fat intake. In fact, several recent studies support the health benefits of consuming pistachios and other nuts. Here’s a rundown on what the science says.

20
Conquer Myths About Skinny Legs

I always find it funny when people make this claim and then you realize that two thirds of their weekly “leg training” comes in the form of house league soccer games and their morning walk to work. For some reason, somebody out there created the myth that the muscles of the lower body should be trained once weekly. Unfortunately, the masses have followed suit. The truth is, this can set up someone who has a hard time seeing lower body development for a leg-building rut. In the athletic world, if you look at the training programs of athletes with the most impressive leg development (think of sprinters, cyclists, Olympic lifters), you’ll see that lower body training enters their regimes multiple times per week. For example, simply adopting the old school “ Bulgarian method ” of low-rep squatting every workout can create a cumulative volume that not only increases your strength, but helps you slap on size too due to the hormones you release to do it. Check out the video to see it in action:

21
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.

22
Chris Hemsworth's God-Like Thor Workout

Hemsworth in particular was a model of consistency, and the physique he built has made “Chris Hemsworth Workout” the top search suggestion when you punch the actor’s name into Google. The Internet, though, is a minefield of shameless, click-baiting “Thor Workout” imitators. Fortunately, you don’t need to look any further than the full, unabridged template we present here, with exercises demonstrated by IFBB physique pro Sadik Hadzovic. So get ready to hit the gym, and remember: There are no shortcuts.

23
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.

24
The 10 Most Attractive Body Parts Ranked by Women

Now that that’s out of the way, here’s a roundup—in no particular order—of the features women love on a guy; not just the body parts, but what specifically about them appeal to women. You can sculpt some in the gym, but others have already been fated by genetics (sorry). Either way, this will give you some insight on what females prefer. Hint: you’ll quickly find women are not much different than men.

25
Training Styles: Freestyle

How to improvise and innovate on training days

26
Creating the Perfect Muscle Monster

From the night of the 2002 GNC until Jan. 1, 2003, Ronnie rested and took the time to relax and recuperate. On Jan., 2003, our off-season and new game plan began. Up to this point in time, the heaviest Ronnie had ever been during the off-season was about 310–312 pounds, but we knew that even as the reigning Olympia champ, Ronnie needed to kick the program up several notches and place himself out of the reach of his competitors. With our revised strategy, we set out to reach a goal of 320 pounds for the 2003 off-season. I wasn’t going to be satisfied with just improving 5–10% and just winning the title again—I wanted to go in and blow the competition out of the water by about 25%! If it were anyone other than Ronnie, it would seem virtually unrealistic to set this type of goal, or even try to push so hard, but I knew with Ronnie’s work ethic and crazy genetics, he was more than capable of reaching these goals and hungry to prove himself. I devised a three-phase plan for the year and thought it would be interesting to share the details with all of you. Many of you know what types of foods Ronnie dieted on, but few actually knew exactly how we went about putting together his incredible 2003 physique.

27
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.

28
Power Surge for Bigger Lifts

Hinging at the hips means initiating movement with them by bending your hips back before your knees bend. this puts a stretch on your glutes and hamstrings, loading them for a forceful hip extension—the most powerful move the body can make. here are three ways to learn this motion better and strengthen your hips even further.

29
The Best Pre-Workout Foods

Bananas : “They’re nature’s PowerBar,” says Dr. Louise Burke, head of Sports Nutrition at the Australian Institute of Sport and coauthor of The Complete Guide to Food for Sports Performance: Peak Nutrition for Your Sport . Bananas are loaded with digestible carbohydrates (read: fuel) and are packed with potassium, which aids in maintaining nerve and muscle function. The body doesn’t store potassium for very long, so a medium banana before a workout will help keep nutrient levels high. Villacorta especially recommends bananas for morning exercisers: “Get up and eat a medium banana with 1/2 cup of Greek yogurt. Wait about 30 minutes and then hit the gym. Your body will need the carbohydrates and protein.”

30
Sagittarius Horoscope for Thursday, February 4, 2016

Thursday, February 4, 2016 - It's tempting to think that time is running out, which can provoke you to take an unnecessary risk. You might be concerned that whatever you do now is too little and too late. Although your fears may be unfounded, it's still prudent to consciously move in the right direction while the Moon is still shining in your sign. Demonstrate your wisdom by beginning your new journey today and build on your current actions over the weeks ahead. Start with baby steps and soon you will be running at full speed.

31
10 Healthy Late-Night Snacks

What goes better with Corden, Meyers, and Kimmel than Ben & Jerry's and Jimmy John's? Not much else when you've got the late-night munchies, but guess what?  "When you overeat before bed, your body is much more likely to store those calories as fat," says nutritionist Manuel Villacorta, R.D., a spokesperson for the American Dietetic Association.

32
Seven Best Carbs to Build Muscle

Benefit: A mass builder with fiber You can determine a quality bran muffin by reading the label, but your best bet may be to make your own. Purchase any high-fiber cereal that has a muffin recipe on the side of the box. Substitute honey for sugar, add two or three scoops of whey protein to the mix, and you have a high-carb, protein-rich snack. Fiber in the cereal makes the end product low glycemic or "slow burning," which is ideal for bodybuilders who struggle to stay relatively lean while bulking up.

33
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.

34
6 Ways to Force Yourself to Work Out

Making it to the gym isn’t always easy—but with these motivation tips from fitness experts, you’ll get there every time.

35
Idiots Of The Internet Pt 7

Idiots Of The Internet Pt 7

36
Get More Out of Your Lateral Raises

Brockhoeft argues that it'’s not necessary to go above 135 degrees (about halfway between the arms-parallel position and directly overhead) because the middle delt is strongest to that midway point, then quickly falls off. "“Once you pass that point, you'’re no longer working against gravity [when using dumbbells] and the weight becomes lighter, taking stimulus off the muscle. Going to 135 degrees not only maximizes your delts but also works the traps from an angle different than you'’re used to."

37
The 6 Worst Things You Can Do For Bigger Biceps

If you are planning on selling tickets to your own personal “gun-show” you better make sure the crowd will be impressed. The last thing you want is to throw up a biceps pose (with a big grin) and get booed off the stage.

38
The Beginner's Guide to Six-Pack Abs

And, since the muscle is designed to bring your lower ribs and pelvis closer together or farther apart, you need to work them that way—with crunches and reverse crunches, Cary says. In fact, research commissioned by the American Council on Exercise shows that the crunch works the rectus abdominis better than other common abs exercises including the plank, sit-up, and boat pose. But instead of just trying to perform as many reps as possible, slow down and really focus on the quality of the movement—especially the eccentric, or down motion, of the exercise, he says. “The eccentric contraction is the most important phase when sculpting any muscle.” Plus, focusing on quality over quantity will help protect your back (some experts say crunches can be potentially troublesome for guys with back issues.) To make sure you stay safe, put one hand underneath the small of your back, crunch your head and shoulders up just a handful of inches, hold for about 10 seconds, and release back down, advises Stuart M. McGill, Ph.D. , director of the spine biomechanics laboratory at the University of Waterloo.

39
7 Ways to Make Your Workouts Harder

Two simple ways to create tougher workouts are to recruit a training partner or to hire a personal trainer . However, for those of us who A) train at odd or inconsistent times, or B) don't have the disposable income to hire a professional, we need a plan C, which is, we need to get our own asses in gear by scrutinizing every facet of our training program.

40
Hormone Control

A number of bodybuilders have e-mailed me requesting the same thing: “Can you check out my precontest diet?” Time and again, their approach to dieting is the same: no carbs. A no-carb or very-low-carb plan can be effective — it almost always means fewer calories, so that’s a plus. It also means insulin, a potentially fat-storing hormone, is controlled. But it doesn’t guarantee a ripped fat-free physique. Getting ripped is about controlling calories while simultaneously keeping hormones in balance. That’s what this article is about — providing the guidelines for a hormonal profile that will keep your metabolic rate humming to burn bodyfat. Here’s the data on six main hormones you need to know about.

41
6 Things Experienced Lifters Do Every Day

After you have been in the iron game for a while you start to develop more daily habits and goals as apposed to focusing on just one long-term goal. Experienced weightlifters still will have long-term goals but they are also seasoned enough to know that creating habits that they do everyday will create long-term success. You can’t build muscle, get lean or increase strength just by setting a goal. You need to think about what you do each day if you want to have longevity as a lifter and keep making progress.

42
Pomegranate Polyphenols Fight Free Radicals

We all know that antioxidants are important to include in any eating plan, and that the best way to add them to our diet is to get enough of the whole, natural foods found mainly in the produce section. But did you know that one type of these free-radical-neutralizing compounds is called polyphenols? These micronutrients help protect plants—and may help boost your health, too.

43
The 7 Fat-Loss Mistakes You Won't Make This Time

Too often, butter is the face of fats. It can have a place at your table, but put your focus more on healthy oils, avocado, eggs, cheese, nuts, and of course, fatty fish. Just don't make the mistake the last generation did and reach for the margarine, which often contains trans fats. "This is the artificial, man-made fat," Wittrock says. "Avoid it at all costs. While they're derived from naturally occurring fats, trans fats were engineered industrially about six decades ago and expanded to use in margarines, snack foods, packaged baked goods, and in the frying of fast foods.

44
Protein Cycling

P.W. Lemon, PHD, one of the world’s most reputable protein researchers, has often stated that muscle building occurs with a protein consumption of roughly 0.7 g per pound of bodyweight a day (140 g a day for a 200 pounder). If you consumed less than that on a daily basis, you probably wouldn’t make significant gains. Although 160 g might be enough protein for a 200-pound bodybuilder, FLEX still recommends 200 g for a trainer that size, just to be on the safe side.

45
Top 5 Bodybuilding Supplements You're Not Taking Yet

The next wave of bodybuilding supplements may help you adapt to stressors, recover more quickly, burn fat without stimulants, and much more. Here are 5 you need to know!

46
Rise of the Machines

For the average guy who is trying to put on some muscle the differences between free weights and machines have narrowed significantly. Nevertheless, free weights offer greater advantages for overall development of strength and muscle mass.

47
Top 10 Energy-Boosting Foods and Drinks

As we close in on 2016, it becomes more and more clear that energy drinks are a no-go when it comes to getting an afternoon jolt. We get it, it's not easy getting eight hours of sleep per night. Fear not. For those of us who are overstressed and sleep-deprived, there’s a healthy way—10 actually—to boost energy and fuel workouts without the pending sugar crash that comes along with energy drinks. Lisa Moskovitz, R.D., founder of The NY Nutrition Group, shares 10 top energy-boosting foods that are probably already in your kitchen. 8 Alternatives to Energy Drinks >>>

48
3 Bad Habits Sabotaging Your Results

This is mostly due to, but not limited to, high cortisol levels—the stress hormone—late at night. Short of taking a blood test to measure cortisol levels, you can tell if you’re setting yourself up for high cortisol by looking into your nighttime routine. Working late is the number one culprit. The stress from working into the night increases your cortisol levels before bed.

49
How Soon Is Too Soon to Say I Love You?

1. Don’t tell her post-sex. People too often say things they don’t mean right after doing the deed, so the bedroom is not the place to divulge those three little words for the first time.

50
Buffalo Chicken Quesadilla (with Avocado)

This recipe for buffalo chicken quesadillas, created by Liv Langdon , is the definition of balance: a good source of carbs from the tortilla, a protein-packed (and flavorful) boost from the buffalo chicken, and some monounsaturated-rich avocado, and you have a meal that fits any macronutrient plan. The bonus: the shredded buffalo chicken is versatile for many different recipes. Make lettuce wraps for a great gluten-free snack at work; serve as a dip with carrots, celery or rice chips at the next party; or, wrap it up and grill the outside for added crunch.

51 Skipped Swimsuit: Rousey's Body Paint Shots Surface
52 30 Minutes to 3-D Shoulders
53 Fit in 15: Fat-Burning Tabata Circuit
54 Ray Liotta on Instagram: “Pic of me and my friend Mike and @strykersworld. How he gets the dog in the gym I have no idea but as you can see I'm glad he does.”
55 Badass Workout of the Week: The Pec Punisher
56 Here's How You Can Tell If She's Into You Without Sounding Desperate
57 Fallon Tonight on Twitter
58 Victor Martinez on Instagram: “Good workout tonight @davidmonsterkang They told us we might need a translator before we met for the workout, yet we speak the same…”
59 Big J on Twitter
60 Taylor Spivey on Twitter
61 Peter D. Spradling on Twitter
62 Victor Martinez on Instagram: “Nothing like having your meals ready.!”
63 Mona Muresan on Instagram: “It was great meeting @rayliottaofficial the other day..of course he gave @strykersworld some Love 👉🏻❤️🐶 #Repost @rayliottaofficial ・・・ Pic…”
64 high energy guac lad on Twitter
65 Dan Dainty on Twitter
66 Steven Hall on Twitter
67 Mike Titan O'Hearn on Twitter
68 @therock on Instagram: “Tats like this always blow my mind. Especially when I find out the cool/inspiring story behind why the person had it done. I'm grateful.…”
69 Pauline Nordin on Instagram: “#tbt 2007. Landed a 18 pages spread in #hardbody edition of the fitness hottie magazine American curves. My boyfriend at the time got so…”
70 5 Benefits of Casein Protein
71 The Jamie Eason LiveFit Trainer Approved Foods List
72 Underground Strength Coach Certification
73 TC Graham on Twitter
74 Chase Alford on Twitter
75 gonza segovia on Twitter
76 Sean Berlin on Twitter
77 Jasmine Alyssa on Twitter
78 Trip Going on Twitter
79 The Perfect Muscle Food
80 Blow Up Your Forearms in Four Weeks
81 T NATION on Twitter
82 25 Things You Must Wrap In Bacon
83 FastFoodie on Twitter
84 Worst Things First
85 T NATION on Twitter
86 big ru on Twitter
87 Editor Obsession: Reef x H.D. Lee
88 Dexter Jackson on Twitter
89 Bodybuilding.com on Twitter
90 Ryan Osowski on Twitter
91 Charlie Celsi on Twitter
92 Ben Rivera on Twitter