Top Videos
146 | Matt Wenning | How to Keep Getting STRONGER • Zach Even-Esh

STRONG Life Podcast 146 with Matt Wenning. Matt is the owner of Ludus Magnus Gym in Columbus, Ohio. Matt is a world record holder in Powerlifting and consults with strength athletes as well as the tactical community from the Military to Fire and LEO departments. This conversation was awesome as we discussed how to consistently …

[View All Videos]

Top News
1 - Huge Online Supplement Store & Fitness Community!

The best way to add weight is through the whole foods in your diet, but sometimes that's just not possible. These three products will help you get the extra calories you need to bulk up—without wearing out your jaw muscles.

Men's Fitness on Twitter

Want to take a break from the grind? Put your body to the test with these 10 workout challenges from Men's Fitness.

Zach Even - Esh on Instagram: “SQUAD GOALS 🔨🔨👊👊 #undergroundstrengthgym #manasquan #scotchplains /”

Velocity Diet® Plan - The New Science of Rapid Body Transformation - Biotest

I soon asked Chad Waterbury to write a custom training plan, specially designed just for those on this diet. To test out the latest version of the plan, I put T Nation reader Gus Pancho on the latest version of the V-Diet. Gus is 37 years old and lost 40 pounds and nine inches from his belly during and after his Velocity Diet experience.

Sagittarius Horoscope for Thursday, January 25, 2018

Thursday, January 25, 2018 - You are transforming in ways that are not obvious to others, yet your heightened awareness is part of a trajectory that will ultimately lead you to fulfill your destiny. But trying to understand the larger picture now could be a wasted effort. There are additional pieces that still need to fall into place. In the meantime, keep an open mind and an open heart. Believe in the unexplainable today. Lao Tzu wrote, “The key to growth is the introduction of higher dimensions of consciousness into our awareness.”

FLEX on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

shawn ray on Twitter

2018 NPC Shawn Ray Hawaiian Classic welcomes the Return of Clothing Sponsor, STR8SHREDDED! Join us November 10th at the Hawaii Convention Center! SRHawaiianClassic @GenerationIron

Shawn Ray on Instagram: “Join us in Columbus, Ohio for the Arnold Sports Festival 30 Year Reunion of Champions! #1991 #tonyaknight #shawnray #arnoldclassic #ohio…”

Hamstring Exercises for Bigger Legs

Many bodybuilders, even those who compete at a fairly high level, neglect their hamstrings to some extent. The only way to be sure the hams receive sufficient attention is to either train them first on leg day, or have a distinct training day for them apart from quads. It sounds simple enough, but you’d be surprised at how many bodybuilders don’t do either. Why? My best guess is that they assume hitting them on leg day after quads is fine. Unless you have some gifted genetics that allow your hams to respond very well to any type of training, that won’t cut it. By the time you have done a slew of other movements like leg extensions, squats, leg presses and hack squats, there is simply no way you could still have enough energy to do justice to a proper workout for the hamstrings. If you think so, go take a look at your legs sideways in a full-length mirror. Do they sweep outward and have that “drop” or “hang” to them when pressed up against the other leg? If not, you haven’t been training them correctly. Do them first on leg day or hit them on another day, and give them a fighting chance to equal your quads.

4 Mistakes Men Still Make in The Gym | T Nation

I once did an interview where I said something to the effect of "just because you go into the gym and you're having an amazing day and you squat 650, it doesn't make you a 650 squatter." This was taken completely out of context and everyone missed the point, which is this: If you're setting up training cycles using some sort of periodization, you never take your true one rep max and factor that in. You use a number for your training cycles based off something you can do even on a bad day, or something that would be a very modest PR.

FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

The Evolution Of Gold's Gym | Bodybuilding Chronicles

Shawn Ray's first hand experience with Gold's Gym - from it's prime to today. Gold's Gym is like a beacon of light in the history of bodybuilding. Known as The Mecca of Bodybuilding, Gold's Gym Venice is in many ways the genesis of bodybuilding as we know it today. It brought together the original legends such as Arnold Schwarzenegger, Sergio Oliva, Franco Columbu, and more. Sadly, the Gold's Gym of today isn't the same (both ideologically and physically - they changed locations since it's inception). Now the idea of The Mecca exists mostly as legend and inspiration for young aspiring bodybuilders. Corporate America, globalization, and the rise of digital and online media has changed the way bodybuilders socialize, get training information, and evolve as competitors. That's why Shawn Ray gives us a detailed oral history of his experience with Gold's Gym. It may not have been the 70's Golden Era with Arnold Schwarzenegger - but it was still a moment of a boom for Gold's Gym. It was a time when the gym was popularized by Pumping Iron - but had yet to lose the intimate spirit that made it such an important place in bodybuilding history.

Mike Titan O'Hearn on Twitter

Everyone said I could not look like this as I close in on 50 ... well thanks for the motivation #Happybirthday #IDidItMySelf

Men's Fitness on Twitter

Here are @StrongSupps top 10 pre-workout supplements for 2018. #staystrong #sponsored

Beyond The Freaks: More People Use Synthol Than You Know | The Breakdown Clip

Preview: Real bodybuilders can spot synthol users beyond the freaks. The unfortunate side of the digital age of social media and personal online profiles is the celebritizing people who do stupid things at an alarming pace. This isn't anything new (remember MTV's Jackass?), but is happening much more often because of the exposure the internet provides across the world. One such version of this are the synthol freaks. Men and women who inject themselves with so much oil that they look like ballooned cartoon characters. They are so shocking that they rake up millions of views, likes, clicks, and get talked about on news channels and networks. But synthol use goes beyond just the freaks - perhaps even more than you could possibly imagine. In this preview clip of our upcoming episode of The Breakdown, Shawn Ray, Tifanny Urrea, and Mac Trucc discuss the shocking videos and pictures of "popular" synthol freaks... but also discuss how a real bodybuilder who has trained for decades can spot people who secretly use oil to tidy up some lacking areas. Check it all out in these clip above and make sure to catch the full episode tomorrow February 7th! Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network! Try our GYMOJI bodybuilding emojis on the app store: https://appsto.

12 Little Changes For Big Gains | T Nation

Focus on process goals, which is a nifty trick I stole from strength coach Greg Nuckols. These are tiny, bite-sized, manageable goals that will help "supplement" the bigger picture. Revamping one's nutrition or dietary habits is often the first hump to tackle with any fitness goal and can be a daunting task to say the least. So daunting that people are quick to abandon ship and get frustrated if they don't look like The Rock within three months.

Tip: Why You Look Preggo on a Healthy Diet | T Nation

Conventional wisdom says that upping your fiber will increase your frequency and ability to poop, but that's not the case for everyone. Slowed gut motility is a common problem for those who eat diets filled with fibrous vegetables. And if your motility comes to a stop, your belly will protrude, no matter how lean you are.

Episode 6: Do Synthol Freaks Give Bodybuilding A Bad Name? | The Breakdown

People need to stop lumping in synthol freaks with the word bodybuilding. Synthol Freaks - wether you love them, hate them, or love to hate them, you've probably seen these strange distorted people on your social media feed or YouTube in the past. Men and women who use synthol oil injected into their body parts to create the illusion of massive muscle. And we're not talking about realistic mass monsters here... we're talking about full blown cartoon-sized lumps across the body. Is this due to some addictive disorder or just plain stupid people doing stupid things? It's impossible to tell without deeper research but one question stands out for our industry - do synthol freaks give bodybuilding a bad name? True bodybuilders and fans know that these kind of people have no connection to professional bodybuilding. They hardly have any connection to the term bodybuilding whatsoever. But what about the average public? Do they blindly see these strange synthol abusers and use that as another mark against the "freakish" world of bodybuilding? Shawn Ray, Tifanny Urrea, and Mac Trucc dive in to decide just how much of a mark these strange sensational people make on the bodybuilding industry.

Muscle & Performance on Twitter

Beef up your chicken legs and take your leg development to a whole new level in just 45 minutes a week.

shawn ray on Twitter

GENERATION IRON’s, Shawn Ray, Tifany & Guest, Mac Trucc! Episode 6: Do Synthol Freaks Give Bodybuilding A Bad Name? | The Breakdown  via @YouTube

Super Soldier Protocol

I have spent almost 3 decades under, behind, and fighting a stupid barbell. I've worked with some of the best minds in the world in the fields of exercise science and nutrition. I've helped to improve the strength, health, and wellness of those from all walks of life, and all shapes and sizes. From elite level powerlifters, to Olympia stage bodybuilders to stay at home moms. I've been published in t-nation,, Muscle and Fitness, Flex Magazine, and countless others.

Men's Fitness on Twitter

Do you ever find this happening to you? Here's how to fix it. #GymLife #training #nutrition Why does my pre-workout give me a headache?: 

Mike Titan O'Hearn on Twitter

Not on Twitter? Sign up, tune into the things you care about, and get updates as they happen.

MuscleTech Store | Shop MuscleTech

Welcome to MuscleTech Store!

Muscle & Performance on Twitter

Here’s everything you need to know to get the most out of your preworkout supplement!


The quads are a group of four muscles of the front thigh—the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. The rectus femoris is the central quad muscle, the vastus lateralis is the outer quad muscle, the vastus medialis is the inner “tear-drop” quad, and the vastus intermedius is not visible because it’s beneath the rectus femoris. The tendons of insertion of the four quadriceps muscles form the patella—knee cap—tendon.

Muscle & Performance on Twitter

Want to build killer biceps? Try these killer sessions and watch your biceps grow by bounds.

FLEX on Twitter

8 of the most effective compound exercises for building functional strength and power:

FLEX on Twitter

Don't make these common squat mistakes:

FLEX on Twitter

Incline Dumbbell vs. Preacher Curls - Which is better for building a bigger biceps peak?:

Tip: Boost Biceps Growth, Instantly | T Nation

Here's an easy way to improve your curl form, lift more weight safely, and trigger more hypertrophy.

Muscle & Performance on Twitter

The jump rope is one of the simplest, most portable fitness tools at your disposal:

FLEX on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

FLEX on Twitter

Smash your next chest day with this pec punishing workout:

35 on Twitter

You can add location information to your Tweets, such as your city or precise location, from the web and via third-party applications. You always have the option to delete your Tweet location history. Learn more

Tip: The Only Real Fat Loss Workout | T Nation

When it comes to fat loss, your nutritional habits have a bigger impact than training. In fact, weight training or metabolic conditioning routines that create massive energy deficits often stimulate the appetite so much that they cause you believe that you somehow "earned" the salted caramel cheesecake.

Tip: A Common Chest Training Mistake | T Nation

Dumbbell flyes provide little to no force on your pecs when your wrists are directly above your shoulders. However, since cable flyes involve working against 45-degree force vector (the cables themselves), your pecs end up dealing with a great deal of load when your hands are directly in front of your shoulders.

Men's Fitness on Twitter

Want to get lean and hit some stuff at the same time? Do it with this workout program. #training #boxing #workouts Get a fighter's physique: 

Men's Fitness on Twitter

Time-tested, expert-approved moves to help you get the abs you want. Get shredded with these. The 30 best abs exercises of all time: 

FLEX on Twitter

FLEX is the biggest authority on everything bodybuilding. Your source on training, diet, IFBB and NPC athlete profiles, contest coverage, and more.

Men's Fitness on Twitter

It's time to put the tradition of bad Valentine's Day gifts to bed. Here are the most thoughtful gifts every woman wants this #ValentinesDay :  @ftdflowers

Men's Fitness on Twitter

Need some motivation in the gym? Want to give yourself a boost? Here's how to do it. #WorkoutMotivation #Fitness #GetStrong How to psych yourself up for the gym: 

The Squat Is Overrated | T Nation

Research backs this up. One such study from Fonseca et al. had a bunch of participants do a whole range of quad exercises (squats, lunges, leg presses and deadlifts), and a different bunch do squats. While the multi-exercise participants achieved growth in all four parts of the quads, the squat-participants consistently lacked growth in the rectus femoris.

Men's Fitness on Twitter

Want to kick your fat-loss into high-gear? Get ready for spring with these workouts. #GetFit #GymLife #training #workouts 4 ultra-high-intensity circuit workouts to incinerate your belly fat: 

Men's Fitness on Twitter

Spice up the king of all exercises with variations that'll hit your muscles from new angles and contribute to huge new strength gains. Try these 7 squat variations:

Tip: Are You Ready to Olympic Lift? | T Nation

Do you need to squat down low to jump or do you take a short dip, which is better for Olympic lifting than a long, slow dip? How is the transition from the dip down to the jump up? Slow, fast, or violent? If you have a slow transition you're not ready to learn the Olympic lifts. How can you be explosive with a barbell if you can't be explosive with only your bodyweight?

EliteFTS on Instagram: “Elitefts™ Pic of the Day Over 30,000 products, 500,000 Q&As, 6,000 articles, 14,000 videos, 800 exercises, over 40 pro training and…”

Men's Fitness on Twitter

Get your engines ready—don't miss out on our chat with @NASCAR star Kyle Busch ( @KyleBusch ) and Samantha Busch ( @SamanthaBusch ) on Wednesday at 12:30 p.m.! The duo will be talking fitness, nutrition, training, and much more. #NASCAR

49 Men's Fitness on Twitter

Michael B. Jordan is getting shredded for #Creed2 . He got even bigger to play the villain in #BlackPanther . Find out how. @michaelb4jordan ate 6 meals and worked out 3 times a day to get in shape for 'Black Panther'—here are the details: 

Muscle & Performance on Twitter

Improve your squat strength — and build more muscular legs in the process — with this twice-a-week training plan.

51 Muscle & Performance on Twitter
52 Banded Dumbbell Pullover
54 Tip: How Much Protein Should I Eat? | T Nation
55 Mr. Olympia LLC on Twitter
56 『””第39回NYこりんごラジオ(日本人初プロアメリカンフットボーラー鈴木弘子さん)””』
57 Men's Fitness on Twitter
58 Hot-Rox® Extreme Professional Strength Fat-Loss Formula - Biotest
59 Men's Fitness on Twitter
60 The Evolution Of Gold's Gym | Bodybuilding Chronicles
61 Legendary on Twitter
62 Dwayne Johnson on Twitter
63 Hidetada Yamagishi on Twitter
64 John Hansen
65 Tip: Take This Forgotten Vitamin for Heart Health | T Nation
66 Adam Belk on Twitter
67 Mike Titan O'Hearn on Twitter
68 Instagram post by Shawn Ray • Jan 27, 2018 at 6:30pm UTC
69 FLEX on Twitter
70 Muscle & Performance on Twitter
71 Hidetada Yamagishi IFBB Pro
72 Men's Fitness on Twitter
73 T NATION on Twitter
74 on Twitter
75 FLEX on Twitter
76 Men's Fitness on Twitter
77 Muscle & Performance on Twitter
78 T NATION on Twitter
79 UndergroundStrengthGym on Instagram: “Nicky Bigz has to be #SPARTAN of the week!!! 👊👊🔨🔨 / Not only did he train his face off yesterday, he did a ton of extra credit work on his…”
81 Arnold on Twitter
82 Jay Jawbone Jones on Twitter
83 Men's Fitness on Twitter
84 Muscle & Performance on Twitter
85 Team Elitefts on Twitter
86 Muscle & Performance on Twitter
87 Flex Wheeler on Instagram: “First photo is me practicing in the dojo. Second photo is me applying my hard work. Practice hard so you can play harder 🙌🏾”
88 Pauline Nordin on Instagram: “Are you ready for IGNITE THE FIGHT WITHIN? 12 weeks with Pauline Nordin, Gina Aliotti and Dana Lynn Kaye. Admission is OPEN and we start…”
89 T NATION on Twitter
90 Men's Fitness on Twitter
91 Men's Fitness on Twitter
92 FLEX on Twitter
94 Men's Fitness on Twitter
95 Muscle & Performance on Twitter
96 on Twitter