Top Videos
Pauline's Week

SPTS with Chip Morton: The Art of Coaching / Elite FTS

With twenty two years of experience in the NFL, he covers what it means to truly care--the number one over-looked coaching trait needed to be successful within this competitive industry.

SPTS with Joe DeFranco: The Evolution of Prowler Training / Elite FTS

Joe begins his presentation by sharing how Dave Tate and Jim Wendler presented him with the prowler years ago. He remembers Jim's intricate directions for use, "add weight and push." Admittedly, Joe's implementation of the new elitefts product had many, MANY clients of his puking, laying flat on the ground, out of breath-- and exuding every other symptom imaginable induced by the prowler flu.

[View All Videos]

Top News
1
LA FitExpo 2015 | Shawn Ray Jay Cutler Seminar

02/08/2015 LA - Jay Cutler conducts a seminar at the 2015 LA FitExpo. More LA FitExpo coverage here: http://musculardevelopment.com/contes...

2
Sagittarius Horoscope for Sunday, March 1, 2015

Monday, March 2, 2015 - Your much-anticipated travel plans are finally beginning to take shape now. You're at the threshold of a great adventure without knowing any of the details and previous resistance continues to fall away. You receive an extra burst of energy now as there are six planets moving through active fire signs. Fortunately, a lunar trine to realistic Saturn in your sign encourages you to concentrate on one single goal and work to make your dreams come true. Nearly anything is possible if you can narrow your focus and follow your heart.

3
The 14 Best Things You Can Do for Your Body

Your quality of life is largely dictated by one factor: your physical health . And when it comes to building and maintaining a healthy lifestyle, we all know that eating right and working out are more or less the keys. But there’s more to being healthy than choosing brown rice over white and hitting the gym five days a week. To take your health to the next level, you’ve got to think details, like meditation, flossing, and sex frequency (don't worry: research says the more, the better). If you’re ready to live to 100, start off with these 14 habits.

4
How Many Sets is Enough

The American College of Sports Medicine Journal in 2002 published “A Meta-analysis to Determine the Dose Response for Strength Development.” Looking at the results, in a number of different studies, scientists determined advanced trainees need to perform an average of four sets to make the same gains that a beginner could make with one set. A number of studies show that high-volume, multiple set protocols cause a much more favorable hormonal response contrasted to single set protocols. Recently, science has questioned the role of the acute hormonal response and its role in hypertrophy, but a 2010 meta-analysis entitled “Single vs. multiple set of resistance exercise for muscle hypertrophy” shows the superiority of multiple sets for hypertrophy, echoing the findings of “Quantitative analysis of single vs. multiple-set programs in resistance training.”

5
13 Things Never to Do in a Gym

When it comes to gym etiquette , we already know to avoid cellphone conversations, re-rack our weights, and curl anywhere outside the squat rack. But there are plenty of lesser-known blunders you could be making at the gym that upset and disrupt others. Worse, some of these mistakes could negatively affect your health.

6
How to Tell You're Not a Weight Training Beginner Anymore

When does a newbie stop being a newbie? Try measuring yourself against these benchmarks to see if you graduate to intermediate.

7
4 Unconventional Moves For Huge Gains

One of the most dangerous things any iron aficionado can do is to get comfortable. Comfort is the death knell for muscle growth and strength gains. Every once in a while you have to abandon the familiar to really generate the uptick in mass that keeps your boat floated. Stepping away from the bench and trying some unconventional moves might be the best thing you ever did.

8
10 At-Home Workouts to Build Muscle in Under 20 Minutes

Designed by Los Angeles based personal trainers Ben Bruno and Anthony Yeung for getting fit from home fast, these time crunch workouts use bodyweight and dumbbells to get you ripped in your room. Build muscle in under 20 minutes with these 10 effective at-home workouts.

9
8 Foods You Should Avoid

The foods you choose to fuel your body with must be harmonious with your training goals. Meaning, if you desire a body shaped like a sack of wet burritos, stuffing your face with fatty and processed foods would be a suitable pathway to achieving that ambitious objective. However, we’re guessing you’re after a more fit and muscular physique, eating healthy food is crucial.

10
5 Muscle-Building Breakfasts

How many times have you heard that breakfast is the most important meal of the day? Not to sound like a broken record, but it is. What you eat in the morning sets your energy levels for the day, revs up your metabolism, and fuels muscle growth. So, what are your best options for the a.m. hours? With the help of model-turned-chef Candice Kumai , author of Cook Yourself Sexy , we’ve come up with five delicious, protein-packed breakfasts to feed those pythons.

11
The Complete 4-Week Beginner's Workout Program

In the fourth and final week of the program, you’ll train four days in a four-way split that hits each bodypart just once (except for calves and abs, which are each trained twice). Four-day splits are common among experienced lifters because they involve training fewer bodyparts (typically 2–3) per workout, which gives each muscle group ample attention and allows you to train with higher volume. As you’ll see, chest and triceps are paired up, as are back with biceps and quads with hamstrings, each a very common pairing among novice and advanced bodybuilders. Shoulders are trained more or less on their own, and you’ll alternate hitting calves and abs — which respond well to being trained multiple times per week — every other workout. No new exercises are introduced in Week 4 so that you can focus on intensity in your workouts instead of learning new movements.

12
3 Simple Rules for Gaining Greater Mass

There is no doubt that you can build mass on heavy weight and lower reps (1-5) but the load needed to gain mass on a low-rep program is difficult for the most of us. Unless you have a 400-pound bench press, 500-pound squat, and 600-pound deadlift, you will need some more reps. In order to cause enough stimulation for muscle growth, you need to have a higher time under tension (TUT) to cause enough microdamage to the muscle tissue. Conversely, if you train too light (15-25), you will not have enough load to stimulate strength in the long run. Different rep ranges on occasion help to break up the monotony but with proper nutrition and recovery, the 5-10 rep range will be the perfect prescription to gain mass.

13
6 Things You Should Do After Every Workout

Get the most out of your training efforts by incorporating these practices into your post-workout regimen.

14
Every Ab-Ripping Exercise from The 21-Day Shred

Every Ab-Ripping Exercise from The 21-Day Shred

15
Workout: Build Out Your Chest

If you really want to build your bench press, keep your muscles guessing.

16
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

17
The Best Dumbbell Only Triceps Workout

101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

18
The 2-in-1 Kettlebell Leg Workout

If you're comfortable with your usual leg routine, you could be missing out on some big-time gains, whether it be in strength or endurance. When you're looking for something other than the traditional squat, leg press and lunges, it's time to hit the kettlebells. We asked Mike Stehle, owner and trainer at Training Room Online for one of his secret 2-in-1 workout routine to leave your quads and hams screaming.

19
4 Most Common Mistakes of New Lifters

Understanding and preventing these 4 common mistakes most lifters make when they begin to regularly lift weights can help you reach your goals faster and make the gym a regular part of your every day life. Sticking to the basics and training consistently are the keys to achieving long-term results and will help you avoid the pitfalls of doing too much, too soon.

20
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

21
Bodybuilding.com 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
Top 10 Muscle Building Foods

High-protein foods that can help you add mass without sacrificing taste.

23
4 Tips for the Beginning Weightlifter

For someone who had to order his first pair of weightlifting shoes a size and a half too big because of the lack of availability, this surge in popularity is very exciting. It also brings about a new problem: there’s now a whole army of new weightlifters who have no clue what they’re doing! For something as technical as weightlifting, it’s not as easy as watching a YouTube video and heading to the gym armed with your newfound Internet knowledge.

24
elitefts.com - Sports Performance Summit (quick spotlight)

elitefts.com - Sports Performance Summit (quick spotlight)

25
5 Muscle-Building Stir Fry Recipes

No guy, not even you, can screw up a stir-fry: You throw a bunch of ingredients in a hot pan and move them around until they’re cooked through. The ease alone makes the stir-fry a must in any man’s cooking repertoire. choose the right ingredients—lean meats, veggies, and rice or noodles—and you can assemble a powerful arsenal of meals that build muscle and burn fat. Stir-frying doesn’t always mean Asian flavor. You can make almost any ethnic food in a pan—and in less than 30 minutes. Enjoy the following recipes and never fail to eat right again.

26
10 Best Cable Exercises for Your Core

A cable machine unleashes a wide variety of core exercises because of the adjustable height and the ability to work from all angles. We’re not talking about the beloved kneeling cable crunch. Rather, these 10 standing, kneeling, twisting, and bending core exercises place your body in every plane of motion to target your obliques and lower abs. Build core strength with these 10 ab-carving cable exercises.

27
7 Ways to Make Your Biceps Workout Harder

“Volume, reps, intensity, weights, hand position , and the types of resistance you're using are all areas that require attention,” says Gold’s Gym Fitness Institute Expert Adam Friedman, CSCS, CN. “There are a bunch of ways you can do that, including moving from free weight to machine, or machine to cable.”

28
Enter Daily to Win the MHP IsoPrime Giveaway

1. How To Enter: Beginning at 12:01 a.m. (EST) on February 23, 2015, visit www.muscleandfitness.com/giveaways and follow the ‘Win an MHP IsoPrime 100% BEEF prize pack’ directions. Each entry must contain answers to the questions posed to qualify for the drawing. All entries must be received no later than 11:59 p.m. (EST) on March 1, 2015. Only one internet entry per person and per e-mail address, per day will be accepted. Subsequent entries on a single day will be disqualified. Subsequent attempts made by the same individual to submit multiple internet entries on a single day by using multiple e-mail addresses or otherwise will be disqualified. In the event of a dispute over the identity of an online entrant, entry will be deemed submitted by the authorized account holder of the e-mail address associated with the entry. Authorized account holder is defined as the person assigned to an e-mail address by an Internet access provider, on-line service provider or other organization responsible for assigning e-mail addresses. All materials submitted become the property of Weider Publications, LLC ("Sponsor") and will not be returned.

29
4 Leg Moves Better than the Barbell Squat

We dig the squat. It’s great for adding size to any frame, it’s a proven strength-builder and it has unparalleled carryover for sport. But loading that bar across your traps from week to week may be keeping you from other moves at your disposal that can trigger, dare we say, better growth than the traditional barbell squat .

30
Dave Tate's Six-Week Bench Press Cure

"This is the United States of America," he bellows. "Like it or not, the bench press will always be the most popular exercise. Too bad everyone sucks at it." From Dave Tate's Six-Week Bench Press Cure on TMUSCLE.com. Full program and more at http://www.t-nation.com/free_online_a...

31
BioLayne Video Log 33 - Time Under Tension Training: Data vs Hype

A lot has been made about Time Under Tension (TUT) Training and there are a few studies out there examining it's effectiveness. However, the data from these studies, while interesting has been largely misinterpreted, misrepresented, and misapplied. In this video log we discuss the research on slow training vs. conventional training and practical applications for TUT. Relevant Research Data: http://www.ncbi.nlm.nih.gov/pmc/artic... http://www.ncbi.nlm.nih.gov/pubmed/22... http://www.ncbi.nlm.nih.gov/pubmed/22... www.biolayne.com www.facebook.com/laynenorton www.twitter.com/biolayne www.instagram.com/biolayne

32
8 Reasons Your Biceps Are Flat

Wondering why your arms won't grow? See what's missing from your diet and training regimen.

33
Diesel Strength

Jim Smith is a highly respected, world-renowned strength & conditioning coach. A member of the LIVESTRONG.com Fitness Advisory Board, Jim has been called one of the most "innovative strength coaches" in the fitness industry. Training athletes, fitness enthusiasts and weekend warriors, Jim has dedicated himself to helping them reach "beyond their potential".

34
Fighter Diet News

Fighter Diet News, by Fighter Diet: Get Buff, Get Lean

35
The T-Shirt Workout

HOW IT WORKS This program devotes one day to your shoulders and lats and another to your chest and arms. In the first workout you’re making your upper body wider, and in the next you’re making it denser from front to back. You may recognize some moves from CrossFit workouts (snatch grip high pull), some from the bodybuilding world (dumbbell flye), and others you’ve seen in pictures with a “no” symbol over them, indicating danger (behind-the-neck press)—it just means we’ve pulled from all the training wisdom available, both new and old school, to get the best results possible. (And don’t worry about behind-the-neck-pressing—as long as your form is on point, you’ll be fine.)

36
T NATION on Twitter

Don't ruin your leanness forever with a poorly designed mass phase. Info: https://www.t-nation.com/diet-fat-loss/anabolic-resistance-how-mass-diets-can-hurt-you … pic.twitter.com/I51JyKoEjE

37
The 3-Move Total Body Workout

We often times get caught up in the plethora of exercises and routines that are displayed all over the Internet. Having too many options to choose from can keep us from focusing on our goals. We start a routine with hopes to build more muscle and strength, faster, but then end up finding another great routine to follow two weeks later. It is true that you need to switch things up once in a while to create continual adaptations. But many take this to the extreme. Six weeks is a good amount of time to work consistently at a routine. Tracking your numbers, and adding weight to the bar while continuing to work on form and execution, will bring you much better gains than changing your routine all of the time.

38
The Once-A-Week Strength Solution

Too many lifters forget the acceleration part—we want nasty speed. Think mind- movement connection, not mind-muscle connection. Perform this routine once a week in addition to your normal body part split to continue adding pounds to the bar on the rest of your bodypart-specific lifts. Not surprisingly, this routine is built on the Big 3 – the squat, bench press and deadlift. Simply perform this routine once a week on the day of your choosing. Looks like you’ll have one less rest day in your weekly split!

39
Fat Loss Mistakes (and How to Lose Weight For Good) - Born Fitness

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.

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
Conquer the City! How to Prepare for the City Challenge Obstacle Race

Are you ready to really see what you've got? The City Challenge Obstacle Race (CCOR) features the most obstacles per mile of any race and features real police cars Challengers can jump over, rope climbs, sand bag carries, cargo nets to climb and more!   Any training intended to prepare a competitor for the CCOR should combine elements of cardio and strength training. Here are five ways you can get ready for the City Challenge Obstacle Race. And don't think the race is just for us guys, it's a perfect opportunity for some friendly competition with your girlfriend. 

42
Born Fitness Recipes: Banana Chocolate Peanut Butter Protein Pancakes - Born Fitness

Adam, these taste fantastic! I used regular peanut butter instead of chocolate, though. And, the egg whites made the batter too thin (probably because they were liquid not whole), so I made protein crepes. I threw on some thawed organic strawberries and a little whipped cream for good measure. This one’s going in the “keep” pile!

43
Adding Muscle At Any Age: Defying Genetics and Designing A Muscle Building Workout - Born Fitness

Thanks for the shout-out Adam! I really appreciate it. And for the avoidance of doubt, while I had to work incredibly hard to achieve both the fat loss and the gains in lean mass, I absolutely could not have got there without your guidance and support. I had been trying for YEARS to either lean-out or gain appreciable mass, all to no avail — largely because I despite all my years of training and amassed knowledge, I could not pull all the variables together in the way needed to see results. Moreover, I would not stick to a phase or program long enough for it to work it’s magic. With your programming, patience and, most importantly, BELIEF, I finally achieved the results I was looking for. We still have a long way to go together, my friend… thanks for everything.

44
Morning Muscle: Strawberry Protein Waffles

Give eggs and oatmeal the day off and make something different for breakfast tomorrow. This tasty, waffle recipe is easy to prepare and offers plenty of protein for your muscle building needs. So add it to your morning mix every now and then to give your taste buds something to get excited about.

45
Bodyweight 300 Workout for Total Body Fitness

A high-volume total-body routine that L.A.-based trainer Andy McDermott calls his “Bodyweight 300 Workout.” It’s a simple premise: 100 pullups (or scaled-down pullup variation of your choice), 100 body-weight squats, and 100 pushups, with “bird dogs,” a core strength/ stabilization move , in between. Simple? Yes. Easy? No. “I love this workout because it’s a great test of total-body fitness,” says McDermott.

46
No Equipment Home Workouts: Fat Loss Edition - Born Fitness

Not every workout needs to occur at a gym, take 60 minutes, or even require any equipment. When I’m on the road, whether for business or pleasure, finding a fitness facility isn’t top priority. Or if I’m at home and tied to my desk, I’m not going to stress about getting dressed and ready to train. But none of those are reasons why I can’t still find a time to sneak in a quick workout. And for someone who is on the road nearly every week, this is a necessity and a realistic approach to prioritizing health.

47
Six Reasons You Need Vitamin D

With summer long gone, are you finding it increasing difficult to get out and enjoy a little fresh air and sunshine? If so, chances are you’re like most Americans who find themselves deficient in what’s commonly referred to as the sunshine vitamin – vitamin D. But, while seasons may change, our basic needs do not. And, regardless of whether we’re blessed with the beautiful, scorching days of summer, or the dreary, often chilly days of fall, it’s extremely important to get vitamin D. Why? We’ve compiled a list of six of the most important reasons. 10 Dairy-Free Ways to Get More Calcium>>>

48
The "I Ain't Got Time" Workouts

We know how much you work, how many appointments you have, and how many people you need to meet. We get it – you’re a busy man who just doesn’t have time for jack sh*t. Well, if you’re looking down the barrel at a string of particularly crazy days, or even weeks, you’d be much better served working out fast rather than not at all. Here are two workouts so brief and effective that you will not be able make an excuse to skip them. Find a way to fit it in somewhere!

49
The 8 Best Ways to Switch Up Your Plank

Planks are the new sit-ups for modern-day  core training . People like numbers so instead of doing 300-500 sit-ups every night, they’ll form a statue-like creature on the floor next to their bed and be motionless for as long as possible. But, as with anything, we must apply the Principle of Progressive Overload to ensure continued progress. No one in their right mind wants to hold their planks longer and longer—thankfully, progressive overload can be applied by other means.

50
T NATION on Twitter

The T Nation newsletter has a new look and tons of features! Get the first one today: http://www.t-nation.com/support/the-weekly-dose-newsletter … pic.twitter.com/WaGK6PJWUD

51 Protein Power: 5 Ways to Eat Nut Butter
52 10 Ways to Win the War on Colds and the Flu
53 STRONGCast # 12: Tommy Hackenbruck, CrossFit Training & Mental Toughness for LIFE - Zach Even-Esh
54 T NATION on Twitter
55 VIDEO: How to Get a Great Workout In Using Sliders
56 http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1014/Deadlifting_for_Mortals.aspx
57 Bench Press
58 Shawn Ray's Photo
59 IRONMAN MAGAZINE on Twitter
60 Dorian Yates on Twitter
61 MuscleTech Phase8 at Bodybuilding.com
62 Biotest on Twitter
63 DieselStrength on Twitter
64 Fat To Fit: Hunter Labrada's Definitive Guide To Weight Loss - Bodybuilding.com
65 Bodybuilding.com on Twitter
66 Victor Martinez on Twitter
67 ErgoGenix ErgoBlast at Bodybuilding.com
68 Fighter Diet on Twitter
69 Fighter Diet on Twitter
70 Power Up Your Jump Squats (Literally)
71 IRONMAN MAGAZINE on Twitter
72 Dorian Yates on Twitter
73 T NATION on Twitter
74 Dwayne Johnson on Twitter
75 CutAndJacked.com Shop
76 LA FitExpo 2015 | Phil Heath seminar
77 LA FitExpo 2015 | Shawn Ray interviews Flex Wheeler
78 Peter McGough | Face 2 Face | Fred Smalls
79 LA FitExpo 2015 | Shawn Ray interviews Michelle Krack