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How To Squat: Layne Norton's Squat Tutorial -

Dr. Layne Norton has spent years refining his squat technique. Follow his coaching tips and cues, learn how to squat, and you someday could be the proud owner of monster legs!

Fighter Diet & Fitness RX for WOMEN 12 Week Summer Transformation Challenge - ENTRY OPEN!

Know What You Don't Know, Execute What You Do / Elite FTS

The Sports Performance Training Summit was about education. It was about passing on knowledge to a future generation of coaches and athletes that won't have to make the same mistakes as their predecessors. Learn from the errors of the past and tomorrow's success will be greater.

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T NATION on Twitter

"Bodybuilding discussion boards are full of idiots." Yes, but we have fewer idiots than most: …

The 2015 Arnold Classic Posing Routine of Lionel Beyeke

Watch the full posing routine of Lionel Beyeke at the 2015 Arnold Classic.

Flex Lewis at the 2015 Arnold Sports Festival

Gigi Amurao catches up with 3X Olympia 212 Showdown champ, Flex Lewis, at the 2015 Arnold Sports Festival.

Sagittarius Horoscope for Tuesday, March 10, 2015

Wednesday, March 11, 2015 - You might believe you already missed your opportunity to add an outrageous activity to your day. However, the truth is you can still act on an off-the-wall plan if you make it happen soon. Others are looking to you for inspiration, hoping you will pull a rabbit out of a hat. Don't worry about what everyone thinks; expressing your most brilliant ideas needs to be satisfying for you and not anyone else.

Master Your Mid-Back Construction

Bend over at the waist so that your torso is basically parallel to the ground. Make sure there is a slight bend in the knees to take some pressure off the low back. Pick up a pair of light dumbbells and allow them to hang down in front of you. With your arms almost completely straight, raise your arms out to the sides in a path that is perpendicular to your torso. At the peak of the movement your elbows should be at shoulder height, and you should aggressively squeeze your middle back. This is not an exercise where heavy weight should be used, or form will be compromised. This movement can be performed seated, standing, lying face down on an incline bench, and on certain chest flye machines.

5 Ways to Bolster Your Plank for a Stronger Core

Grab a dumbbell or a kettlebell that would be demanding to carry in only one hand for about forty yards. Make sure to maintain superb posture at all times as you walk that distance. Switch hands and repeat. The reason this works so well is the opposite side core is trying to dynamically stabilize the spine while you hold the weight and move with it. Makes sense why it is so hard to carry that baggage through the airport with one hand. Those deep core muscles have to stabilize and work to help support your body just like a plank. The suitcase carry is by far the most functional type of plank to improve dynamic stabilization. Give it a shot and you will see the benefits in no time.

The 15 Most Important Exercises For Men

Every guy who’s into fitness has some methodology, piece of equipment, or program they like over anything else. Some like to circuit train every day, some follow bodybuilding protocols, and still others participate in any number of fitness trends and fads. However, there is a list of exercises that has withstood the test of time, and these moves have become staples in every serious lifter’s plan.

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.

Zap 'Em Like Zott for Bigger Guns

Stand tall, arms straight with a dumbbell in each hand. Palms should be facing away from you. Curl the dumbbells up to your shoulder in a slow controlled manner. Rotate your hands 180 degrees. With this new grip, control the dumbbells down until your arms are straight. Curl the dumbbells back up to your shoulder (this time in a reverse curl). Rotate the hands 180 degrees again and control down till the arms are straight. You will only switch the hands at the top. An easy way to remember the method is up, flip, down…up, flip, down.

5 Fat Loss Myths

The number one reason that people start to work out and improve their eating habits is to lose fat . Sure, everyone also wants to improve his or her health condition and get more physically fit but let’s be honest here: We all want to look better. Losing fat, improving your fitness level and health condition are usually all wrapped up into one. You lose fat, improve your fitness level and you will improve your overall health condition. The problem is that there is so much misinformation out there, leading to most people getting discouraged and quitting.

The Million Dollar Arm Workout

It might be a long shot developing a 95mph fastball to make the big bucks in the big leagues, but you certaintly can build yourself some solid beach muscles. Here's the only 30-minute arm workout you'll ever need.

Get That: The Abdominal V

We've asked founder of TRyMFitness and training correspondent to HUMANFITPROJECT ,  Tim McComsey, NASM-CPT for a write-up and demo of a two-day per week routine to land those lower abdominal and oblique cuts that some women (we asked them) like to refer to as "sex lines."

Muscle & Fitness 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

The Squat and Deadlift Sidekick

I primarily use walking lunge variations during metabolic conditioning circuits. That doesn't mean you can't use them as your primary lower-body movement during a workout. Any of these lunge variations can cause enough stimuli to help strengthen your lower-body and build muscle tissue. I would just use squat and deadlift variations as your primary lower-body exercise.

5 Toughest TRX Exercises for a Full-Body Workout

If you’re tired of circuiting 20 different machines just to get in your total-body workout, try TRX suspension training—an all-in-one motion that combines strength and flexibility. Truth is, you don’t have to use stacks of weights to build muscle. Suspension training uses your own body weight from different angles to engage more muscle groups at the same time. Think: something as simple as a chest press or bicep curl becomes a core-stabilization exercise. “TRX trains for reactive stability, says Chris Frankel, head of human performance at TRX. “If your core isn’t tight, you’ll lose balance on the straps. Bracing your core before you move becomes second nature. You’re relying on your own ability to marry your center of gravity with your base of support.”

Flex Lewis on Twitter

Rumors of a gym are true! Follow my blog this week for more info on #ProjectFlex camp dates

Warp Speed Six Pack

HOW IT WORKS Your core (the abs  and lower-back muscles that work in conjunction with them) is complex. In addition to bending your torso forward, as in a situp, it also straightens and extends your spine— as well as twisting your torso and hips and stabilizing your body. Unless you train all these functions, you won’t develop your core completely. To help you forge the strongest, most defined core possible, we’ve put together three different circuits of three moves each that work the core from all angles. You’ll do the exercises without rest in between, which raises your heart rate and accelerates fat loss — after all, you won’t be able to see your abs if they’re covered in fat. Just tack these circuits onto the end of your normal workouts.

Muscle & Fitness 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

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

Why Casual Sex Is Good For Your Body In More Ways Than One

Casual sex is good for your body in more ways than one. Researchers asked a group of willing (duh) college students to document their sexual encounters for 12 weeks, and monitored their overall well-being. In the end, those open to “sociosexually unrestricted” relations—aka sex with someone they didn’t know well and weren’t emotionally attached to—reported a higher sense of well-being and less stress after sex than afterno sex at all, says the study’s Zhana Vrangalova, Ph.D.

Fighter Diet News

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

Fiber Fixes to Fight Hunger and Promote Health

Seems like you'd be foolish not to have fiber if you're trying to control your weight. Since fiber also helps prevent cancer, heart disease, diabetes and other maladies, you should be screaming for fiber by now. But if you think getting more fiber means forcing down bowl after bowl of lettuce and prunes, you'll probably just be screaming. Relax -- Bonci has several painless ways for you to increase your dietary fiber.

4 Training Tips for Guys with Long Arms

Guys with long arms might think that benching with a flat back is a way to “avoid cheating, and isolate the chest” but the reality is that arching your back and bringing your chest up saves the shoulder from impingement. Pulling your shoulders back against the bench as your arch your back (leaving your butt on the bench) will help keep the rotator cuffs free from undue stress while giving you more leverage to press the bar.

Gain Mass With ECO Training

If you want to  build muscle  and  increase your strength , it stands to reason, then, that your next workout shouldn't be created in a vacuum in which only one of the four objectives above is considered at the expense of the other three. Sure, from time to time you may want to focus on adding some size, functionality be damned, or on boosting your five-rep max on core lifts, even at the expense of the additional hypertrophy that accompanies high-rep training. But in between such phases, why sacrifice one goal for another when you really don'’t have to? Behold a routine that'’s actually multi-dimensional: ECO Training.

Knowledge vs Action: Three Roadblocks Keeping You From Better Fitness

Have you ever eaten that next slice of pizza knowing it will make you feel uncomfortably full? Or perhaps the doctor told you to get 30 minutes of exercise today, but you just can't pull yourself away from The Bachelor. If this sounds familiar, you aren't alone. Here's why knowledge doesn't always lead to action and what you can do instead.

Phil Heath -- Killed arms last weekend in Ohio at Metro Fitness. #ASC2015

Get Ripped and Burn Abdominal Fat with our Best Abs Workout

Ready to burn that belly fat and get ripped? Try our core workouts for fast fat loss and earn the six-pack abs you could have had yesterday.

Iron Maiden: Jennifer Widerstrom

Now you do charity work with 100x Development Foundation. After Gladiators it was like, “What’s next?” I realized my life’s progression wasn’t about how long the show would stay on the air, it was about living my purpose the best way I know how—and that’s living in service of others and being a mentor. I re ally believe we’re all here to help each other. The goal of 100X Development Foundation is to make sure disadvantaged youth all over the world have a stable, healthy home and education, through sponsorship and volunteer work. I’ve been wonderfully supported and mentored in my life, and I wanted to give that back. I’m also a huge advocate of supporting the troops, so I participate in goodwill military tours to help boost morale and share the nation’s gratitude. Soon I’m traveling to Kuwait to see the troops for a third time.

Five Foods to Avoid After 8 PM

You do all the right things—train hard, eat clean, and get plenty of  sleep …or do you? The post-workout snacks you are indulging in late at night could be sabotaging your fat-loss and   muscle-gain efforts by ruining your rest. For a better night of rest, skip these five foods after 8 p.m.

Time Crunch Training: 15-Minutes to Wider Shoulders

The workout is another 4-exercise giant set , combining different loading patterns and movement speeds. If you’re unfamiliar with the clean high pull, you can replace it with a Barbell Upright Row to the chest. As you fatigue in the later rounds, during the overhead press, avoid leaning backward and over arching your back. Try placing one foot in front of the other, to help you stay upright.

3 Instant Fitness Fixes

We are a nation of people who demand instant gratification. We want to harness the Power of Now and all of that New Agey-Metaphysical stuff that makes perfect sense, but seems impossible to actually put into practice with any consistency. Fine. You want the now? Here you go. Here are three things that you can do right now, today, that will benefit you and make you feel better instantly:

Mark Owen | How He Learned “Tough”

Mark Owen was one of the SEALSs on the mission that killed Osama Bin Laden. He revels in the gritty life. He prefers not the sugar cookies taken with tea, but the variety Navy SEALs dole out–soldiers moistened and rolled in beach sand and made to tolerate it the rest of the day. This is the kind of discomfort Owen loves, that forges men. Find out what molded him through his rugged childhood in the extremes of Alaska. He’s mastered getting through tough times and his secret is surprisingly simple. Find it in this episode and get on the fast track to grit.

A New Approach To Fat Loss Nutrition - Born Fitness

Sure, if you eat less you’re likely to lose some weight and it’s an important part of the process. But saying “eat less” obviously isn’t that simple, and it’s those instructions alone that do plenty of damage.

Get Ripped Like A Pro

Carbs have different effects on different people: some guys eat a baked potato and lose all their cuts, while others can destroy a box of Cap’n Crunch and be ripped to the bone. Curry is one of the lucky ones who can eat carbohydrates all the way through his contest prep and still get great results. “I have rice, grits, oatmeal and sweet potatoes as well as vegetables for all my meals most of the time,” he says. “I might drop the starchy carbs out of my last two meals and replace them with just vegetables as I get closer to the show, but it all depends on what I’m looking like.” Curry doesn’t shy away from simple carbs, either; he has a Gatorade postworkout to quickly replenish his glycogen stores and spare his muscles from becoming metabolized for fuel.

Dwayne Johnson 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

Muscle & Fitness on Twitter

The 2015 Rock Hard Challenge is now open for entry. Upload your 'before' pics now!

21-Minute Lunchtime Workout

Power through your lunch break with total-body resistance circuits.

The Tiny Gym Workout

With the popularity of barbell training, it’s easy to forget that you can get strong and lean without one. As a matter of fact, no squat racks, barbells or bumper plates are needed to get a great workout. A tiny apartment, office, hotel  room or equipment-lacking gym combined with some MacGyver-style programming can yield serious muscle growth.

The Guillermo Show with Dwayne Johnson

Guillermo hosts his own late night show with special guest Dwayne Johnson. #TheGuillermoShow SUBSCRIBE to get the latest #KIMMEL: Watch the latest Halloween Candy Prank: Watch the latest Mean Tweets: Connect with Jimmy Kimmel Live Online: Visit the Jimmy Kimmel Live WEBSITE: Like Jimmy Kimmel Live on FACEBOOK: Follow Jimmy Kimmel Live on TWITTER: Follow Jimmy Kimmel Live on INSTAGRAM: About Jimmy Kimmel Live: Jimmy Kimmel serves as host and executive producer of Emmy-winning "Jimmy Kimmel Live," ABC's late-night talk show. "Jimmy Kimmel Live" is well known for its huge viral video successes with 2.5 billion views on YouTube alone. Some of Kimmel's most popular comedy bits include - Mean Tweets, Lie Witness News, Jimmy's Twerk Fail Prank, Unnecessary Censorship, YouTube Challenge, The Baby Bachelor, Movie: The Movie, Handsome Men's Club, Jimmy Kimmel Lie Detective and music videos like "I (Wanna) Channing All Over Your Tatum" and a Blurred Lines parody with Robin Thicke, Pharrell, Jimmy and his security guard Guillermo.

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.

6 Meal Prep Hacks for Any Fitness Goal

Whether you're trying to bulk up, maintain your weight or lose fat, these cooking tips will help you reach your goals.

Total Repitition Training: The 100 Pullup Workout

The total repetition method has a set amount of volume, so you can’t skimp. The objective is to get it done as fast as possible. This isn’t a marathon session. As you progress, so too will intensity and workout density as volume increases.

Is Rabbit the New White Meat?

There's a leaner, more sustainable, and incredibly tasty protein pick at your nearby Whole Foods Market. Fabulous, you say. But the option is not exactly delighting every healthy hipster who walks into the meganatural conglomerate as much as the store had hoped for, perhaps.

T NATION on Twitter

It only took science about 50 years to "prove" Arnold's training methods worked: …

Steve Maxwell Mobility Series | Defranco Insider Blog

Just a heads-up, we’ve just added some pretty awesome Steve Maxwell mobility drills into the Insider Exercise Index . Steve is a mentor of mine and someone I have a great deal of respect for. These videos are from a seminar we did together a few years ago and contain many mobility drills I still use today.

Fighter Diet & Alcohol Consumption

I know you've seen the fitness models who drink vodka like it's water and still they sport a shredded body, but is that proof it's completely plausible to expect fat loss and muscle gains while drinking more than once every blue moon?

The Ultimate Smith Machine Workout Guide

Loaded barbells, dumbbells at the right end of the rack, plates no smaller than 45s, chalk and the power rack are the currency of hardcore bodybuilders whose testosterone levels seem to drop at the mere mention of the word “machine.” But the very reasons why your gym’s resident “expert” preaches so strongly against the use of the Smith machine are actually the exact reasons why you should be using it. Don’t fall for the “There’s nothing on a Smith machine that you can’t do with a free-weight barbell” line — it’s rubbish. It’s just that you need to know how and when the best times are to use the Smith in your workout. We confess right off the bat that we’re not suggesting that you abandon free-weight moves, because they’re the bedrock of all of your long-term gains in size and strength, but we are stressing that the advantages provided by the Smith machine are invaluable and actually impossible to do with barbells and dumbbells. Here’s a complete rundown on what advantages (and limitations) afforded by the Smith machine.

Arnold Schwarzenegger speaks on environment | Daily Trojan

“Even though the institute is focused on many policy areas because basically the institute is a way for Arnold to continue work on the many policy initiatives he did during his two terms as governor, clearly focusing on environmental and climate is something he is passionate about for one, and California has been a national leader in for decades and decades,” Reiss told the Daily Trojan.

AtTheBuzzer on Twitter

. @BrendanSchaub stopped by today to give us some news about his next fight. ...and....uh.... …

Fighter Diet Refeed 101

Remember, with a correctly used Fighter Diet plan with refeeds you don't gain FAT from a proper refeed. It's water and carbs store water in the muscles. You might look smoother from increased insulin release to handle the carbs, but it goes away after a day or two.

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52 4 Key Ingredients For Your Pre-Workout! -
53 Workout Finisher: Descending Ladders for a Bigger Chest
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55 RSP Nutrition DyNO at
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58 T NATION on Twitter
59 Why Now?
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61 Squats: 6 Quick Tips For Bigger Gains
62 STRONG Life Podcast 37: Timid Spirits VS The Man In The Arena - Zach Even-Esh
63 2010 world's strongest man baseball cap
64 9 Ways to Cut Water Weight and Reveal Your Abs
65 on Twitter
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67 Gal Ferreira Yates on Twitter
68 Born Fitness Consulting
69 Dorian Yates on Twitter
70 Machine Training 101
71 T NATION on Twitter
73 Spartan Wrestling Camp
74 T NATION on Twitter
75 Kai Greene on Twitter
76 Fighter Diet on Twitter
77 shawn ray on Twitter
78 6 Protein Tricks to Cure Your Gas
79 Overhead Shrug
80 8 More Amazing Fat-Burning Intervals