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Amplify Your Lat Engagement With This Simple Tweak

EMG analysis shows how making one small tweak in the way you do horizontal rows can boost lat engagement big time!

WATCH: Dugdale UGSS Presentation — Guarding Your Central Nervous System

The first part of training for longevity is ensuring that your body's central nervous system can adequately handle the demands of your program.

Chris Cormier's Arnold Classic Experiences & Top Competitor Review

Coming from an era of no time limits on posing and impeccable stage presence, IFBB Pro Chris Cormier has transitioned from competitor to trainer; helping sharpen young athletes in the art of bodybuilding. Watch his posing and Arnold Classic blast from the past, then an evaluation of this year's most dangerous challengers.

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Get Ripped: Your Guide To Getting Shredded

The problem is that going lighter takes your foot off the muscle-building accelerator. When you use heavier weights, you're telling your body to build or retain muscle mass. Using lighter weight for higher reps, on the other hand, sends an endurance signal to your body that can make it difficult to keep all of your hard-earned muscle. So even though you want to get lean, you still need to use a moderately heavy training stimulus—at least for the first half of your workout.

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Warnings: : This product is only intended for healthy adults, 18 years of age or older. DO NOT USE IF PREGNANT OR NURSING. Consult a licensed, qualified healthcare professional before using this product, including but not limited to, if you have been treated for, diagnosed with, or have a family history of, any medical condition, including but not limited to: high or low blood pressure, diabetes, prostate enlargement, cardiac arrhythmia, stroke, heart, liver, kidney or thyroid disease, depression, anxiety, psychiatric, or seizure disorder; or, if you are using a MAOI (Monoamine Oxidase Inhibitor), SSRI, blood thinner (anticoagulant), CNS depressant or sleep medication, or you are taking any other dietary supplement, prescription drug or over-the-counter medication. This product contains caffeine and should not be used by individuals wishing to eliminate caffeine from their diet or in combination with caffeine or stimulants from other sources, including but not limited to, coffee, tea, soda, other dietary supplements and medications. Do not use this product if you have any serious medical conditions.

5 Ways Social Media is Ruining Fitness | T Nation

The truth is, while cheat meals are tempting, they only work if you're lean enough, spend enough time doing intense training, and have a 90% adherence rate to a sound nutritional protocol. So be careful about comparing someone else's diet to your own. Don't think you can afford to eat such meals because you saw your buddy throwing down, and don't think that's all he's been eating.

Better Than CrossFit and Powerlifting | T Nation

Glenn Pendlay is a Level-5 USA Weightlifting Coach, the USA's highest accreditation for Olympic lifting coaches. In 1992, Glenn met Russian coach Alexander Medvedyev while attending the Junior World Powerlifting championships in Moscow. Medvedyev invited him to remain in Russia where he would personally train him on the Olympic lifts. Glenn has produced over 90 national champions, over 20 medalists in international competition, and his athletes have broken as many as 10 American records in a single year. Follow Glenn Pendlay on Facebook Check out Glenn Pendlay Seminars

Tip: The Sweeping Deadlift for Strong Lats | T Nation

The sweeping deadlift is one of my favorite overall exercises. Basically, it's a deadlift (or snatch deadlift which involves the lats even more) where you attach a resistance band to the bar and a post in front of you. The band is actively pulling the bar away from you so you need to engage the lats to keep the bar close to your body.

The One Supplement You Can't Live Without | T Nation

It's hard to find a good supplement for fat loss that doesn't have stimulating effects. I'm very sensitive to certain stimulants and Indigo-3G® isn't a thermogenic; it doesn't contain any stimulants, therefore it doesn't cause the jitters or the crash that can come after it. It makes you feel like a machine in the gym. The muscle pumps are unreal and I don't experience any drops in energy during my training sessions.

7 The 10 Most Overrated Workouts and Diets | T Nation

Setting out to prove a point that you can lose weight only eating peanut butter cups or cat food doesn't impress me, and I think it sends the wrong message. Just because you CAN do something doesn't mean you should. I can probably get your girlfriend to cheat on you with me but that wouldn't be very cool. And knowing my luck, she'd probably be a total pain in the ass and tell me she's on one of these diets and all she's eating right now is Lucky Charms.

The 10x10 shred extension workouts

Whether you've heard of it or not, German Volume Training, or GVT for short, has been around the weightlifting world since the 70s. The idea between GVT is to overload your muscles with extreme volume, but with fewer exercises. The traditional setup you'd see would most likely be three main, compound exercises performed for a total of 10 sets at 10 repetitions each. Between each set you'd see a modest amount of rest—roughly a minute or two. And, as expected, the amount of weight used would need to be on the lighter side or else you'll burn out early. On paper, it doesn't sound too bad, but you'll soon realize that 300 reps is a ton of reps, and even more so when they are big-boy exercises. You may also see a couple isolation exercises thrown in for 3 sets at 10 repetitions each. For this particular mini-plan, we've modified traditional GVT. It's somewhat of a mutant.

Tip: 4 + 2 for Strength Gains | T Nation

Creatine has been around forever, but you don't hear much about it these days. Does it even work? Should you be taking it? Here's what you need to know.

Tip: The Two Fats That Boost Testosterone | T Nation

If you're an athlete who wants to increase testosterone levels, make coconut oil or olive oil your main source(s) of fat. Cook with either of these oils, add them to your protein shakes, drizzle olive oil over your cooked vegetables, add coconut oil to your coffee, or even eat a tablespoon of either in-between meals, which, in addition to allowing you to produce more testosterone, will also help quell hunger.

Tip: Heavy Negatives & High-Rep Finishers | T Nation

Unfortunately, heavy negatives can also be quite dangerous to perform even with competent spotters. This is why I recommend the Power Rack Eccentric Potentiation (PREP) protocol. It's the safest, most effective, and also most practical method for doing heavy negatives. Here's one of my NFL athletes Jarius Wynn using it:

Tip: An Easy Way to Stay Full and Lose Fat | T Nation

To try it out, simply let your blender whip up your protein shake for 15 to 20 seconds longer until you notice the volume rise. If you're using a stick-style hand blender, blend your shake with a portion of the blades above the liquid to increase aeration.

Tip: The Hybrid Chest Press for Hypertrophy | T Nation

The old school flye is great for training out of the stretch, but at the top of the motion it's harder to keep tension through the pecs. Here your partner will manually resist you during the raising portion of the lift, but he or she shouldn't force you into a bottom stretch, or resist at all during the lowering portion of the lift.

Tip: The Two Fats That Boost Testosterone | T Nation

If you're an athlete who wants to increase testosterone levels, make coconut oil or olive oil your main source(s) of fat. Cook with either of these oils, add them to your protein shakes, drizzle olive oil over your cooked vegetables, add coconut oil to your coffee, or even eat a tablespoon of either in-between meals, which, in addition to allowing you to produce more testosterone, will also help quell hunger.

This Trans Bodybuilder Is Crushing Barriers In Vietnam

It's one of the myriad changes to his image over the past decade, as he gradually aligns his body and his mind. The name on his ID card, Nguyen Thi Trang, indicates he was designated a woman at birth. (In Vietnamese culture, the family name comes first; "Nguyen" is the most common name in the country, and "Trang," his given name, is that of a woman.) Since coming out as a trans man, he goes by just one name, "Kendy."

Tip: The Sweeping Deadlift for Strong Lats | T Nation

The sweeping deadlift is one of my favorite overall exercises. Basically, it's a deadlift (or snatch deadlift which involves the lats even more) where you attach a resistance band to the bar and a post in front of you. The band is actively pulling the bar away from you so you need to engage the lats to keep the bar close to your body.

Tip: Little Range of Motion, Big Muscles | T Nation

Eccentric training can be especially beneficial as this phase causes the most muscle damage and leads to greater rates of protein synthesis post-workout. Studies have shown that your body can tolerate up to 1.75 times more weight eccentrically than it can concentrically. (You can lower more than you can lift.) If you haven't been emphasizing the eccentric portion of your lifts, then you're certain to increase muscle growth when you do.

The ultimate beginner's guide to getting ripped

Ultimately, you want to train your entire body in each session to guarantee balanced development, and take advantage of your ability to recover quickly and work the same muscles again for faster growth. This approach also burns maximum calories each workout. Every time you train you’ll build your workout around a main lift (the front squat, bench press, or deadlift)—because these exercises work the most muscle. At this stage, you need to master form on the basics and recognize less work equals more results.

7 Best Barbell Moves for Building a Big Back

Grab a barbell and either place it into a landmine station (if available) or position it firmly into a corner. Begin adding the desired number of plates to the outward facing side of the barbell. Stand over the middle of the bar slightly bending the knees and maintaining a neutral spine (the starting position may be similar to the setup for a deadlift). Preferably grab a seated row attachment and place it underneath the bar against the side with the plates. If one is not available you can simply grab the bar itself. Maintain a tight core, neutral spine, and begin rowing the bar upwards to the middle portion of your abdomen. Make sure to retract the scapula prior to beginning the movement and focus on engaging the lats eliminating bicep activation.

Whey Or Casein For Muscle?

From my experience, it’s in one’s best interest to utilize a ratio of 70% cold-filtered whey protein isolate plus 20% micellar casein and 10% hydrolyzed whey peptides. Combining both fast- and slow-assimilating, high-quality protein sources provides the benefit of initial high blood amino acid levels and an insulinotropic response from whey protein isolate and hydrolyzed whey peptides, while the micellar casein sustains blood amino acid levels for up to six hours, which elicits an anticatabolic effect.

6 Ways to Get Lean in a Hurry

“Now, if you are already lean, some fasted morning cardio leading up to a photo shoot or competition can help you lean out that last little bit. But all of these fitness competitor coaches who prescribe more cardio are great BS artists. The hormonal response is simply not what you need for leaning out. Keep testosterone and growth hormone (GH) high, and your insulin and cortisol regulated properly and you will lean out quickly. This means sprints – not long, slow, distance cardio. All the cardio in the world won't help you lean out and keep muscle like you want it to, especially on a time crunch. The body wasn't designed to run from Los Angeles to San Diego. It was built to run from an animal to survive or to run down an animal to kill it to feed the family. That's why the body is mostly Type II (fast twitch) muscle fibers. Train it as such and you'll be happy with the results.”

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Hey Sleeper, Time to Wake the F#$% Up!

Now being away on course this week is going to make things a little more difficult, but we shall remain on track. I really haven't started incorporating much cardio or real calorie restriction yet so I'm not worries about the fat coming off once I start digging in a bit. So far the weight has been lost by simply not force feeding myself to grow and ensuring I'm active in my off days. Approximately 6 months ago fat loss stalled around the 202lb mark, so I'm assuming that stall will be close to the 205lb mark this year. That is where I'm starting to get a little lean and it takes more than cutting out junk and lifting weights to shred some extra off. At that point I'll start tracking calories more religiously, and adding in some cardio in a few times a week. I wouldn't say I've seen any crazy changes physique-wise, but I'm excited to enter new lean territory in 9lbs from now! Strength has not taken a hit whatsoever, so I'm happy with the slow, consistent weight loss, hopefully meaning 99.9% is fat.

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The Ultimate Protein-Food Meal Plan for Bodybuilders

With all that said, it’s time to start considering other protein options… ones that aren’t as mainstream. Enter: protein bread, protein chips, protein ice cream, and more. As for the protein chips and ice cream, they won’t destroy your fat or carb macros, containing little as 2 grams of fat and 5 grams of carbs. For once you’ll enjoy eating several times a day. Click on through to find out more about these protein alternatives and how to incorporate them into your daily eats, sample meal plan provided.

Instagram photo by Mr. Olympia LLC • Feb 5, 2017 at 3:26am UTC

Train Like A Titan With Mike O’Hearn

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Tip: The 3-Point Push-Up Test | T Nation

The core is arguably the most important part of the body when performing a push-up. After all, tying together the upper and lower body is the reason we perform push-ups versus bench presses. Find and hold a neutral spine position throughout. If you laid a PVC pipe or broomstick on your back, you should have three points of contact:

Sagittarius Horoscope for Wednesday, February 1, 2017

Wednesday, February 1, 2017 - Life is a game and you were born ready to play. You don't see anything stopping you from making the most of the day while the brazen Aries Moon transits your 5th House of Spontaneity. Your inner child is unleashed and running off the beaten path today, encouraging you to ignore conventions so you can stay true to yourself. Listen to the whispers of your heart regarding your self-worth. Follow your bliss and you may find something beautiful waiting to be discovered.

6 Exercises You Should Be Doing for Maximum Gains

When doing squats, always emphasize technique over weight lifted. 10 body weight squats are far more effective than 10 185 lb. squats done with poor technique. Instead of working the intended muscle, every rep performed with incorrect form actually makes us more likely to injure ourselves.

6 Perfect Muscle-Building Meals

The following six meals have one thing in common: They're perfect. They'’re flawless. They're clean as can be, and they're ideal because they help you build muscle (provided you'’re hitting the gym devotedly), burn fat, and promote overall stellar health. And, conveniently, they account for a full day'’s worth of great eating. Not sure what to eat for breakfast? Lunch? Dinner? All of the above? Now you are. And while you may have to tweak portion sizes to fit your body type, the following meals are about as universally bodybuilder-friendly as they come. Enjoy.

山岸 秀匡(やまぎし ひでただ) - DragOn Line ~IFBB PRO 山岸秀匡サロン - DMM オンラインサロン

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3 Exercises for a Strong Lower Back

One of the easiest body parts to injure is most certainly the lower lumbar (lower back). The word lumbar is derived from the latin word lumbus, meaning lion, which is fitting since many guys get injured while trying to unleash their inner jungle cat - allowing their egos to push more weight than their bodies can handle. Throw in a dose of bad form and you've got the perfect storm for a weightlifting related injury.

Develop Your Inner Pecs

By doing all these things — squeezing at the top, stretching at the bottom, twisting your wrists just so — you teach your pecs to “speak” to you. In other words, you train them to respond when you’re posing. When Ronnie Coleman or even yours truly hit a side-chest shot, our chests would speak to the audience with all of the fibers of our inner pecs jumping to attention. Not coincidentally, we have all incorporated dumbbell work into our chest programs. Give it a try, and I’ll bet you’ll hit your target, too. – FLEX

21 Year Old College Student

Hey guys, I'm a 21 year old college student and looking for some feedback on my physique. I want everyone to be as brutally honest as possible. I have been working out for about seven years now and go to the gym six days a week. I am around 15% body fat right now and am trying to get down into single digits. My goal is to get lean(build muscle, while destroying body fat). I would love to hear any recommendations you guys have for exercises, foods to eat/avoid, daily habits, etc. Thanks!

Top 5 Shoulder Training Mistakes

All delt heads do not work equally, and the one that typically carries the heaviest load is the anterior. Your front delts are not only primary movers during overhead presses, they’re also secondary movers during chest and triceps workouts, helping during presses and dips. If you’re doing front  raises in addition to a lot of shoulder, chest and tri compound lifts, you’re likely overworking your front delts. This is especially true if you train chest and shoulders in the same workout or on consecutive days.

Build Mass, Lose Fat, and Get Crazy Strong

Y3T (Yoda 3 Training) is the brand name of my training method, which incorporates a three-week structure based on utilizing low, medium, and high reps with varying training volumes and rep tempos to target all muscle-fiber types. Other people put the “Yoda” tag there. The ideology of Y3T has grown from more than 2 1/2 decades of testing methods with a wide selection of athletes, including four-time Olympia 212 Showdown winner Flex Lewis and IFBB pro William Bonac.

How much body fat you need to lose to uncover your abs

You’re burning calories, so you can have the extra calories, but spending them on beer or fried food will thwart your efforts toward a six pack, while spending them on vegetables will help. “You need to clean up the overflow and determine where your empty calories are coming from—differentiating between calorically-dense versus nutrient-dense,” McCall adds.

5 training strategies that'll make sure you never plateau

The technique is called "tempo," and it's usually represented as a 3-digit number. The first digit is the number of seconds you should take to perform the lowering portion of the lift. The middle digit is how long you should pause in that bottom position (when the muscles are under the most tension), and the third digit indicates how long you should take to lift the weight to the "up" position. Occasionally, you'll see tempos with an "X" in place of a digit, which means you should perform that portion of the lift with explosive speed. Furthermore, a "0" means to move immediately to the instructions of the next digit. So, for example, a tempo of 311 on a bench press would mean to take three seconds to lower the bar to your chest, one second to hold it there, then another second to press it back up. Tempo may sound tedious, but it's a great way to keep your form in check, especially when you're performing a number of reps when your form is most susceptible to falling apart.

Muscle in Minutes: Shoulders

Building well-capped shoulders , some would say, takes years and years of heavy pressing and experimentation. Those folks aren’t entirely wrong but it’s not exactly what you want to hear if you’re already behind the curve in this department. By training your delts with a simple, exercise-minimal routine, twice per week, you can start to make up ground on the lifetime pressers pretty quickly. Delts are fast to respond to proper overload and they can handle a reasonable amount of volume. So even if you can’t overhead press 250 pounds for 3-4 reps, you can still reap some appreciable gains from a more conservative press-first approach.

5 Bad Habits That are Ruining Your Training Results

While it is true that sleep does lower your metabolism, sufficient sleep is mandatory to derive maximum results from your workout. If you have been getting less sleep, or sleeping at odd hours, the chances are, your body is getting a shorter recovery span from your workout. Shorter recovery phases lead to lesser benefits of the workout. Moreover, lack of sleep makes you feel tired, depressed, and you often end up eating more to counter these feelings of agitation. Our body recharges itself when we sleep and we wake up feeling more energetic, consequently working out better. The opposite happens when we don’t get enough sleep. So, get sufficient sleep at proper hours to receive the benefits of your workout.

What to Eat In the Middle of the Night

When you wake up in the middle of the night, have another meal like the one you had before bed. Eat some cheese (low fat or regular), meat (even a little fat won’t hurt, as that will help the calories stay with you a little longer), two or three boiled eggs, or drink a casein protein shake. Don’t neglect carbs — you need them to prevent your liver from converting muscle amino acids to glycogen. Try to get in an equal amount of carbs and protein, with the carbs coming from complex sources such as oatmeal, brown rice and whole-grain bread.

Grow Your Legs Like Weeds Workout Routine

Substitute your current leg program with ours and alternate between Workout A and Workout B to get two leg days during the week. If you’re feeling daring and want a third leg workout, we’ve included a short, brutal lower-body Tabata routine that will pump your legs and skyrocket your conditioning. Listen to your body, though—with what you’re about to undertake, you might need all the rest you can get.

10 Worst Bench Press Mistakes

Another common mistake is when people put their feet on the bench to “target their core.” The bench press is a strength exercise, not a core exercise — if you want to build a strong and massive upper-body, focus on lifting more weight with the bench press, not sculpting your abs. If you want to engage your core while sculpting your chest, try a Spiderman Pushup instead.

2 Tricks To Smash Through Your Chest-Training Plateau

In a normal press, you reverse direction at the bottom of the ROM in one smooth motion, releasing the elastic energy that has built up in your muscles to help push the bar back up. In paused bench presses, however, you allow the bar to settle (about 2 seconds) on the safeties in a power rack or by stopping each rep at the bottom. Either way, the technique dissipates that built-up energy and forces you to use your musculature alone to push the bar out of the hole. This technique is sometimes called a "dead" bench because you're starting each lift from a dead stop.

10 Best Old School Exercises

"What we would do is superset flat bench dumbbell flyes with decline pushups. We'd put our feet pup on a bench and then there were these low wooden boxes—maybe 4" tall—that we would place our hands on to get that extra stretch at the bottom. This is a killer—really pumps up the pecs. Four sets of 8-12 reps done this way burns your chest out pretty well."

Get the Facts On Eggs

Not so many years ago, eggs topped the list of “don’t go there” foods because of their high level of dietary cholesterol. The American Heart Association (AHA) even put a cap on the number of egg yolks that should be consumed per week:  no more than four. That’s no longer the case, as the AHA changed its guidelines, based on heart-disease studies; they now de-emphasize placing a limit on eggs in favor of restricting total daily cholesterol intake. So, if you have normal cholesterol, consuming eggs on a regular basis should be OK. Keep in mind that cholesterol  could become a problem if you eat egg yolks as well as trans fats, saturated fats and other high cholesterol foods, which, as a bodybuilder, you should not be doing! However, if you are eating a varied diet rich in vegetables, fruits,  whole grains and lean meats, then consuming eggs regularly shouldn’t be a problem.

7 Dietary Rules for Gaining Mass

If you’re a thin hardgainer and not growing on your current diet, increase your daily caloric total. We recommend a boost of 20-30%. Do this gradually over seven to 10 days to allow your body time to  more effectively convert some of the extra fuel to muscle instead of merely storing all of it as bodyfat. Eat six or seven times per day. If possible, add another meal to your  current schedule. Drink at least a gallon of water daily, because water consumed throughout the day is essential for growth and health.

How Hardgainers Can Pack On Pec Mass

Begin with a light warm-up set of 20 reps, then perform three all-out max sets of six to eight reps. Keep the movement slow and precise on the way down. Use an ordinary lockout at the top. In other words, as soon as you reach full extension, bring the weight back down in one continuous motion.

Bradley Martyn on Twitter

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