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Better Workouts: How to Master The Pullup

Want to know the fastest way to do more pullups? Follow this simple 4-step guide that can help you do more whether you're a beginner or an expert.

Band Man: Pack More Mass on Your Back with Bands

Band Man: Pack More Mass on Your Back with Bands

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1
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.

2
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.

3
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.”

4
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.

5
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.

6
Poston Strong: Operation 16

Muscle & Fitness teamed up with Jason Poston , IFBB Pro, ProSupps Athlete and 3-time Olympia Physique Top 3 Competitor, to create a total body program designed to help you put on quality muscle while leaning out. The workout and supplement regimen—called POSTON STRONG: OPERATION 16—will make 2016 your strongest year ever. Follow as Poston takes you step-by-step through each workout of this three-phase program.

7
Arnold Schwarzenegger: Trap Yourself

Turning your traps into mountains of muscle isn’t hard if you know the training tricks of the trade.

8
The 2016 Starter's Guide Workout Program

As you progress, you can introduce machines to further isolate and overload the muscles and even to work around any nagging injuries you may have. But for now, stick with what’s written here. “When starting a new workout program, focusing on the fundamentals is key,” says Grinnell. “Pushing, pulling, and squatting heavy weight is what it’s all about. Throw in some arms, calves, and abdominal work with the right amount of cardio and you have a solid workout plan.”

9
15 Ways to Gain Lean Mass

There are tons of lean mass schemes out there for a reason, no one's body wants to stay lean. In fact, our bodies tend to like being heavier. It's much easier for our bodies to store fat than it is to build muscle. Being massive and lean is a tough task for your body to accomplish. It is going to take time and patience. These 15 tips will help keep the extra pounds off and help you add slabs of beef to your frame.

10
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.

11
The 30 Best Back Exercises of All Time

If you're working out for the sake of looking good (and what guy isn't?), then you're probably aiming to build that signature "V-taper"—a big, broad back that makes you look powerful and even more dominant. To build that deep V, you'll need to focus on building the key muscles of your back: the deltoids, lats, and obliques.

12
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.

13
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.

14
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

15
10 Ways to Train Like a Legend

When you  sleep  you're in an anabolic (muscle-building) state that's optimal for growth. “Your ultimate goal would be a quality night’s sleep between seven and nine hours,” says Kenn. “If you have a full work day ahead of you before you go to the gym, I would highly recommend a minimum of seven hours of sleep,” he adds. Whether you train in the morning, at night, or both, be sure to get some z's.

16
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.

17
The Fat Loss File - 8 Weight Loss Factors

A central goal of weight loss is to maximize fat loss and minimize lean mass loss. A standard assumption among many weight-loss experts is that during weight loss, one-fourth of the weight lost is due to loss of lean mass and three-fourths is due to fat loss. A review of literature by researchers from the Pennington Biomedical Research Center in Baton Rouge, Louisiana concluded that this rule is approximate at best. Factors such as age, physical activity, dietary composition and genetics play important roles in determining the changes in body composition during weight loss. Exercise during weight loss can prevent muscle loss at any age and change the one-fourth/three-fourths rule. (Obesity Reviews, published online January 2014)

18
The Deep Chest Workout

If you’re looking to put more size on your chest, look past those same old bench-press routines you’ve been doing—you know, the ones that stopped working for you years ago. And, honestly, just the bench press by itself isn’t that good a muscle builder for the pecs, anyway. Instead, it’s pre-exhaustion training that’ll allow you to get more out of conventional chest exercises and see a bigger, deeper chest inside of a month.

19
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.

20
Badass Workout of the Week: The Pec Punisher

4. Incline Dumbbell Fly: Multiple positioning with no rest between sets. Start with the bench at its lowest incline and perform a set of 15 reps with about 80 percent of your max weight for that rep range, then immediately get up and raise the bench one notch and get back to performing 15 reps again. This is to be repeated until you are one notch away from 90 degrees with the only rest period being while you change the height of the bench. On completion of a set with the highest incline, you are to immediately make the bench flat and go to total failure.

21
T NATION on Twitter

"I completely blew my diet. Help!" Press reset on your cravings. Free ebook --> https://goo.gl/yNGvZj  pic.twitter.com/jVjhCeUXmQ

22
T NATION on Twitter

4 things strongmen can teach you about kicking life's ass: https://www.t-nation.com/powerful-words/4-things-you-can-learn-from-strongmen … pic.twitter.com/ew63bGateF

23
9 Tricks to Gain Mass Without Getting Fat

We know—this is the advice you always hear and never want to take. But hear us out: Even if you ingest the proper post-workout protein , hitting happy hour after the gym hampers your muscle protein synthesis—how much muscle is being built to repair exercise damage—according to a 2014 study in PLos ONE . Then there’s the fact that it'll take you longer to get back at it (not even including the hangover), as recovery from delayed-onset muscle soreness is slowed by booze, says a 2012 New Zealand study . To top it off: “Since men are prone to store fat around the gut and near major organs, and alcohol consumption is also associated with increased fat storage in this area, it’s wise for them to lay off the booze when trying to see progress,” says Franci Cohen , personal trainer, certified nutritionist, exercise physiologist, and founder of Fuel Fitness in Brooklyn. 

24
MD News Break Dexter Jackson

MD News Break Dexter Jackson

25
CutAndJackedShop.com - The Motivational Gym Shop

A lion does not lose sleep over the opinion of sheep - Key Ring - Gym Jewellery

26
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.

27
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.”

28
T NATION on Twitter

Two tricks to make the "fat man pull-up" into a real muscle builder: https://www.t-nation.com/training/tip-build-your-back-with-inverted-rows … pic.twitter.com/9mWBkNSU7x

29
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

30
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

31
T NATION on Twitter

Big lats make the waist look smaller. Nice abs make the body look ripped. Get 'em both: https://www.t-nation.com/training/tip-do-this-killer-exercise-for-lats-and-abs … pic.twitter.com/yLr1WnRwlM

32
T NATION on Twitter

Do thrusters! But make them shoulder, knee, and lower back friendly. Like this: https://www.t-nation.com/training/tip-do-landmine-thrusters-for-metcon … pic.twitter.com/S62f3gCYNE

33
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

34
The 3 Best Plyo Moves to Get a Bigger Bench Press

This is a pretty self-explanatory exercise. Load up the smith machine with 25-40% of your bench one-rep max. Lower the bar under control, and when it touches your chest, EXPLODE! all the way through the movement so that the bar actually leaves your hands and is thrown in to the air. Catch the bar and repeat. Start by doing 3-5 sets of 3-5 reps. It helps to have a spotter on this one, just in case the bar slips out of your hands.

35
25 Things You Must Wrap In Bacon

And you don’t even have to feel bad about chowing down on the bacon combos. One strip of of the good stuff contains 3 grams of protein and just 44 calories, which is a paltry amount considering the barnyards of savory deliciousness it adds to anything it touches.

36
5 Super Bowl Snacks You Won't Be Ashamed to Serve

Super Bowl Sunday often means eating a super-large bowl of junk. Here are 5 recipes to include this year that give the flavors you want and none of the questionable ingredients you don't!

37
Top 5 Traps Training Mistakes

Traps get no respect. They fit in with both shoulders and back, and therefore can be worked (and overworked) with either. Piggybacking with broader workouts, traps seldom get the honor of their own routines, and yet, your two trapezius muscles (left and right) are large, dramatic and complex, bracketing your delts and neck, and forming a kite on your upper back. By contrast, your biceps are puny and simple, but surely you have a bi routine and dote on every curl. Don’t shrug off trapezius training. Give it the respect it deserves by passing our traps test. Class is in session.

38
CutAndJacked.com (@cutandjacked) • Instagram photos and videos

39
T NATION on Twitter

500 reps of bench press. One set, no rest. Take the challenge and see how you stack up: https://www.t-nation.com/training/tip-bench-press-500-reps-in-11-minutes … pic.twitter.com/pjItqsubQc

40
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

41
Worst Things First

The same advice goes for other bodyparts. If your upper chest is lagging, you sure as heck should be starting your chest workouts with an incline press. For that triceps imbalance, you’ll want to do a reverse-grip cable pulldown early on in your triceps session, as the flipped grip helps isolate the medial head. And thighs without teardrops require the leg extension — add it first as a warm-up before squats, and consider finishing the workout with one-leg-at-a-time extensions to failure, with a drop set for good measure.

42
Kai Greene on Twitter

beautiful part about all of this is we are starting this together! @dynamikmuscle #ThoughtsBecomeThings #Mexico pic.twitter.com/g5RXapQpZc

43
Build a Classic Physique

To look like a classic bodybuilder, you've got to train like one. So FLEX enlisted to help of IFBB pro Chris Cormier, who competed throughout the '90s and early 2000s with one of the league's premier classic physiques. Now Cormier is sharing his secrets. It's all here: the split, the workouts, and his insider tips. Are you ready to build a classic physique that is reminiscent of legends like Frank Zane, Sergio Oliva, and Flex Wheeler? Then read on.

44
Jackson vs.Wheeler

When Dexter Jackson won his fifth Arnold Classic on March 7, he broke a record he’d shared with his idol, Flex Wheeler. Though Dex is only four years younger than Flex, theirs is a tortoise-versus-hare race. Wheeler burst into the big league in 1993 with an Arnold Classic victory and runner-up finish at the Olympia, while Jackson, who made his pro debut in 1999, won his first Arnold in 2005 and the Olympia in 2008. Their careers overlapped—Wheeler beat Jackson seven times between ’99 and ’00, before the latter flipped the script in 2002—however, Flex peaked in the ’90s, while Dex did so in the ’00s.

45
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

46
How to Build Muscle: The Best Foods for Bulking Up Without Getting a Fat Belly

*We’ve excluded grains and vegetables from this list. Grains such as oats and wheat contain compounds that make them difficult to digest for many people and can cause stomach upset and bloating. However, if you feel you do fine on these foods, you're welcome to consume them in small doses, but make starches such as potatoes and rice your main carb sources. Green vegetables, on the other hand, should be consumed liberally, but because of their very low caloric value, aren't to be counted toward your daily calorie and macronutrient totals.

47
How to Lose Weight: Why Sleep Can Make you Fat

The debate about the best way to reach a healthy weight always revolves around exercise and diet. But here’s why sleep is just as important to your goals. When I was in graduate school I used to receive daily emails from my mom telling me to sleep more. I won’t lie: the act became old really...

48 Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout

The process of adding muscle to your body is known as hypertrophy. For years people tried to separate hypertrophy into two different types: myofibrillar vs. sarcoplasmic. In the simplest sense, myofibrillar refers to increasing the size of your muscle fibers, whereas sarcoplasmic refers to an increase in the volume of fluid in your muscles. The latter is oftentimes known as “the pump” as it refers to the fluid in and around your muscles, which consists of water, minerals, and carbohydrates (glycogen).

49
Mr. Olympia LLC on Instagram: “7X @mr.olympiallc @schwarzenegger #MrOlympia #Legend #BodyBuilding #Fitness”

50
Mr. Olympia LLC on Instagram: “@thedorianyates #MrOlympia #BodyBuilding @mr.olympiallc”

51 Dean Brandt on Instagram: “#Repost @mikeohearn with @bcabbaonline ・・・ The Titan Tour 2016 is revving up with major guest posing appearances and Titan Workshops! The…”
52 Join Govs Arnold Schwarzenegger and John Kasich for a Live Tele-Town Hall
53 Arnold's Advice to Beginning Bodybuilders
54 Top 5 Hamstring Training Mistakes
55 http://www.ironmanmagazine.com/does-it-matter-when-you-take-creatine/
56 Phil Heath's Back Attack
57 The Perfect Muscle Food
58 6 Worst Things You Can Do to Get a Bigger Chest
59 Fit Fix: Chipotle Opened Late — But Now They're Offering Free Burritos
60 DY Nutrition on Twitter
61 Timeline Photos - Official Muscular Development Magazine | Facebook
62 Bodybuilding.com on Twitter
63 21 Perfect Valentine's Day Gifts
64 T NATION on Twitter
65 4 Unconventional Interval Workouts to Torch Maximum Fat
66 Eight Ways to Sneak in More Protein
67 5 Food Rules for Fighting Cancer
68 Bodybuilding.com on Twitter
69 Top 5 Forearm Training Mistakes
70 Intermittent Fasting: Everything You Need To Know
71 Mike Titan O'Hearn on Twitter
72 The Four-Move Workout for Your Lower Abs
73 Does Eating Late at Night Make You Fat?
74 Bodybuilding.com on Twitter
75 The 5 Biggest Health Threats to Young Men
76 Kasich for America
77 gonza segovia on Twitter
78 Timeline Photos - Testosterone Nation | Facebook
79 Pauline Nordin on Instagram: “"That's how you stay on top" #greatlyrics #workouttime #motivation #hiphopmusic #E40 #hiphoplegend”
80 Incline Hex Press 2.8.16
81 Kai Greene on Twitter
82 Blondré 3000 on Twitter
83 Mr. Olympia LLC on Instagram: “The Trophy of #Legends #Sandow #MrOlympia @mr.olympiallc #BodyBuilding #Fitness #PhilHeath”
84 SHOCK & AWE Program - Week 1 - Workout 1 [EXCLUSIVE]
85 Weekly Twitter Giveaway Terms And Conditions
86 Mike O'Hearn 🐰🐵❤️🐻🐶🐼 on Instagram: “I wanted to start this week off with a little #titanfanappreciation. Moments like this where I can bring joy and smiles to people is what…”
87 Daniele Bordoni on Twitter
88 tme on Twitter
89 Zach Even - Esh on Instagram: “Straight Gangsta!! HaHa!! #UndergroundStrengthGym #Edison 9 AM wrecking crew!! Love these guys! #UndergroundStrengthCoach #Manasquan…”
90 Kai Greene on Twitter
91 Kai Greene on Twitter
92 Max Vangeli on Twitter