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

The 6 Best Solo Training Techniques! -

Think you can't maximize intensity when working out alone? You're wrong. Add these 6 methods to your training arsenal to see optimal results!

Arnold Schwarzenegger's Blueprint To Cut -

Learn how to get shredded from the greatest bodybuilder of all time, Arnold Schwarzenegger. Includes a new interview and program from Arnold, plus never-before-seen classic footage!

Better Workouts: How to Master The Pullup - Born Fitness

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.

[View All Videos]

Top News
The 2015 Arnold Classic Posing Routine of Roelly Winklaar

Watch the full posing routine of Roelly Winklaar at the 2015 Arnold Classic.

USC Cert Highlight & Random Thoughts [March 2015] - Zach Even-Esh

I’ve pumped up some east coast travels into overtime leading up to this summer with my seminar schedule. In addition, there are enough events happening at Underground Strength HQ in NJ for anyone who wants to be an aggressive learning machine.

Sagittarius Horoscope for Thursday, March 12, 2015

Friday, March 13, 2015 - You might secretly believe you're fighting for a losing cause today, but holding firm to your fading optimism may still be the best thing you can do. If you begin questioning your long-term goals now, you could start a spiral downward into worry or despair. Stay aware of what's going on, but don't focus on the dark side or it will be impossible to be productive. There is a silver lining to the rain cloud that is yours to discover if you keep an open mind and a receptive heart.

60 Days to Fit: The Workout Plan

This plan is that better way and was formulated by one of the most respected individuals in the fitness industry, James Grage, co-founder and executive vice president of BPI Sports in Hollywood, FL. Grage isn’t just a successful businessman, he’s also a gym rat in the trenches who’s been pounding the iron for decades with a shredded physique to show for it.

8 Things You Should Know About Protein

Get the scoop on this essential macronutrient for optimal muscle gains and training performance.

The Unique Health Benefits of Eight Different Nuts

But this isn’t a free pass to eat peanuts and pistachios by the bagful. “The key is portion size,” says Maureen Tarnus, M.S., R.D., executive director of the International Tree Nut Council Nutrition Research & Education Foundation. “The FDA-qualified health claim for nuts and heart disease recommends 1.5 ounces (about 1/3 cup) per day, and much of the research on nuts and diabetes, weight, and so on, has looked at that same amount.”

10 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."

The Best and Worst Foods a Man Can Eat

BAGELS There are two sides to every bagel, and each of them represents one portion. Keep that in mind, and it's OK to indulge your carb cravings. Unless you work out in the morning. In that case, eat both halves to refill depleted energy stores. Rating: B

Best Pre-Workout Foods

Bananas “They’re nature’s PowerBar,” boasts 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.”

The Supersized 500-Rep Workout

You will be performing 500 reps per body part each week. This routine is built to hit one muscle group only once per week at a high volume. There are five different exercises per body part done at 4 sets each for 25 reps a set. This higher volume will help pump extra blood into your muscles challenging your endurance capability.

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

Train Like The Rock: Dwayne Johnson's Shoulder Routine

Johnson hits the gym six days per week, usually focusing on one body part per day. At 40, he's a seasoned, instinctive trainer. "I go by feel," he says, and notes that when he's in the gym it's all business. "I have my headphones on. I'm listening to my music. I'm 100% focused. There's no wasted time and no wasted effort when it comes to me and the weights." And The Rock's favorite body part? Legs, which is why he leaves them for Saturday when he has extra time to train them.

The Best Dumbbell Only Shoulder Workout

The first exercise, a neutral-grip overhead press , is the safest way to do any pressing movement. If you’ve backed off of shoulder work in the past because it hurt to execute, relief can be as simple as turning your palms to face each other. In this position, your upper-arm bones can glide through the shoulder joints without risk of impingement.You’ll follow this up with a variety of shoulder raises, ending with a crucifix hold, in which you keep your arms raised for  time. This is an exercise popular among strongman competitors , whose shoulders are the size of pumpkins. Finally, the workout ends with seated dumbbell cleans. If you’ve ever done power cleans, you know what exploding a weight up from the floor to shoulder level can do for your shoulders, and this variation isolates them more. It’s as simple to do as it sounds: heave the weights up. Brute force builds big shoulders.

10 Foods that Fill You Up While You Trim Down

Cutting calories? No need to subside on spinach and egg whites alone. Stock your kitchen with a variety of healthy foods that are high in protein and fiber and you’ll feel satisfied enough to stick to a weight loss plan past January.

Go Extra Heavy with Kroc Rows

Sadly, most guys consider dumbbell rows a throwaway exercise. You’ll rarely see dumbbell rows in excess of 90–100 pounds in a commercial gym. This isn’t a physiological limiting factor—it’s a psychological one. Dumbbells heavier than 100 pounds simply sit outside most guys’ comfort zones. When I trained in a gym where the dumbbells went up to only 150, I took rows out of my routine because they were too easy—then immediately noticed that my bench was suffering. I reversed course, adding rows back in by custom-building handles of my own that would allow me to go as heavy as I wanted. “Kroc Rows” became my calling card. Every time I went to the gym to row, I had one goal: to use a heavier weight than I had the previous workout, for as many reps as I possibly could. My personal record is a set of 13 on each arm with 310 pounds.

The Truth About Strength Training Program

That’s the logic behind The Truth About Strength Training program—a 12-week workout and diet plan I wrote for regular, busy people who want to get the most benefit from the least amount of effort. It requires four lifting sessions that shouldn’t take more than an hour to complete each and will have you setting new personal records on your squat, bench press, and deadlift in no time.

The Best Medicine Ball Workout

When you toss it, you teach your body to accelerate without braking itself for safety. Imagine a bench press done explosively—your shoulders must slow it down at the end of the range of motion or they risk getting torn out of their sockets by the speed. The ball allows your body to “let go” safely because, well, you actually let go. A med ball can also be used to create an unstable surface, such as by doing pushups on it. The dome shape forces you to stabilize your body more or risk taking a spill, and that means more activation of the abs.

Simple Steps to Power Up Your Energy Reserves

Forget temporary energy solutions like drinks and bars. Get all-day energy with these helpful tips.

Trainer Q&A: Should I Crack My Back?

Men's Fitness: Why does the back crack when put into certain positions, and should I have it cracked? Dr. Chandler: Research doesn’t lead us to a conclusion on why the back cracks. There is discussion about whether it is soft tissue slipping over bumps on the bone making that popping sound, or soft tissue slipping over soft tissue. It could be all of those things depending on the particular pop. I’m not necessarily a fan of cracking your back or spinal manipulation for spine health . I don’t know that there is good support for that.

Fighter Diet News

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

Kettlebell Climb to Torch Fat & Build Lean Muscle

Take the swing, for example. When you perform a swing with a kettlebell, the weight is pulling away from you with significantly more force than a dumbbell does because its center of gravity isn’t right in your hand; it’s away from you, offset from your hand by the length of the kettlebell, from its handle to its body. This places more stress on your lower back and hamstrings and makes the exercise more difficult.


Most alcoholic drinks are high in calories, for example the caloric content of a glass of dry wine is about 160 calories, a glass of vodka 115 kcal’s and a serving of brandy or whiskey 120-130 kcal’s. Cocktails are high in calories because they mostly contain sweet syrups, liqueurs and sparkling water. For example, a glass of Margarita contains about 200 calories.

7 Reasons You're Not Getting Stronger

Whether you’re chasing a 600-pound deadlift , trying to lift 3 plates-per-side on the bench or just want to pick up your 4 year-old nephew without blowing out your back, there are a lot of reasons to work on getting stronger. However, so many trainees stall in their attempts to add major pounds to their lifts and have no idea how to bust those plateaus. Here are 7 reasons why your not getting stronger and just what you can do about it.

Muscle Shake: Drink Up Your Calories

1 Cup 2% Milk A good bridge between high-fat whole milk and lower-calorie skim. A recent Canadian study found people who exercised daily while following a high-dairy diet for 4 months shed fat while simultaneously gaining muscle. 2 Tablespoons Peanut Butter Adds about 180 calories as well as vitamin E, an antioxidant that can help weary muscles heal. 2 Scoops Whey Protein Isolate Sneak in an extra scoop to beef up calories and muscle-building branched-chain amino acids. 1 Large Banana Not just for monkeys, a large banana provides more calories than most other fruit. What’s more, it can help restock your energy store after a monumental workout. 2 Teaspoons Flax Oil A concentrated source of fat calories, many of which come from beneficial omega-3 fatty acids that may help quell muscle inflammation. Nutrition Information Serves One 670 calories, 54 g protein, 50 g carbs, 30 g fat

T NATION on Twitter

Make this on the weekend and have breakfast ready to go all week. Recipe in this article: …

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.

Flex Lewis on Twitter

Project Flex Camp Dates > 100 tickets go on sale for the first camp on Friday 3/13 at 7pm EST

10 Celebrity Diet Staples

You see them on the big screen, on billboards, and on magazine covers. Hollywood's leading men (well, most of them) and top athletes have one thing in common: They've got their fitness in check. Washboard abs are practically a requirement to snag major roles, not to mention the public's attention. You may not care to look at them, but it wouldn't be so bad to look like them. How do male celebrities manage to stay in such great shape? Their diet go-tos might surprise you (hint: no wacky shakes or quirky supplements found here). 

Dwayne Johnson on Twitter

“ @TheRock : Serenading my writers to keep them in that "happy place".. #OnSet @HBO 's #BALLERS #EvansHappyFace ”

Bench Press Seminar 8: Band Training

Training with bands on the bench overloads the movement throughout the entire range of motion. Your muscles work like rubber bands. Bands pull down as you lower the weight intensifying the eccentric. On the concentric, the bands pull tighter as you approach lockout, providing more and more resistance so you have to produce higher amounts of force for a longer time to complete the rep.

Linear Periodization: The Ultimate Muscle Building Plan

A lot of people do the same exercises, with the same weights week after week. Or, even worse, they don’t have any kind of plan. They just come into the weight room, search around for something to do and take off. And guess what? They look exactly the same as they did 6 months ago.

Best Gym Equipment On The Market

Wearing running shoes to do squats could have you damaging your knees. Our favorite lifting shoes this month are from across the pond: the Inov-8 f-lite 235. Minimalist but stable, these shoes are made to smash any CrossFit WOD with a thin but sticky rubber outsole—ideal for climbing rope—and light cushioning for added comfort. Patented Meta-Flex technology on the outsole provides a more natural flexing point for your foot, mimicking the feel of bare feet. And they’re low enough to the ground to pop a power clean with perfect form but much safer than wearing no shoes at all.  $130,

10 Best Loafers For Spring

Penny loafers have been around since your dad’s dad’s dad wore them to work every day (penny included). Luckily, time has been kind to this reliable classic. There are plenty of styles—like smooth calfskin, soft suede, even high-shined patent leather—that look great whether you're dressed up in suit and tie, or dressed down in jeans.

Tim Fargo on Twitter

"In any given moment we have two options..." ~Abraham Maslow Via @emitoms & @alphabetsuccess

Faster Fat Loss: How to Add Workout Finishers - Born Fitness

If you’re looking to amp up your metabolic-resistance sessions in creative and productive ways, check out Lift Weights Faster 2. Complete with a full exercise glossary that includes written descriptions and photographic demonstrations of nearly 270 exercises, a video library that includes coaching on 30 of the more technical lifts, 10 challenge-workout videos, plus a dynamic warm-up routine, all organized by the equipment you have available, your lifting experience, and how much time you have to train.

Jump to Greater Gains with Lower Body Plyometrics

Plyometric training can also improve coordination. When you first begin plyo training you may notice that the body is not firing the muscles in the right sequence and seems a little bit confused. With more and more training the body learns how to properly fire the muscles in sequence, leading to more power.

The Dos and Don'ts of Food Safety

Do know which foods are common culprits of spreading food borne illness. While moist, protein rich foods, like poultry and meat do need to be handled with care, they are not the riskiest foods in your shopping cart, according to a report by the Center for Science in the Public Interest (CSPI). In fact, the CSPI's list of "high risk" foods regulated by the FDA might surprise you. The list, in descending order of risk, reads like this: leafy greens, eggs, tuna, oysters, potatoes, cheese, ice cream, tomatoes, sprouts and berries. However, you don't have to eliminate these foods from your fridge; the CSPI offers a few words of encouragement. Washing your produce and cooking most of these foods can help cut your risk of contamination. And most ice cream illnesses are due to the consumption of homemade ice cream, containing undercooked eggs.

Workout Finisher: Build Bigger Shoulders

Add the following finisher to the end of your workout for a complete shoulder workout. Always finish your workout with some foam rolling and soft tissue work with either a foam roller or tennis ball to help increase blood flow and break up knots in muscle and connective tissue.

T NATION on Twitter

Before you lift, choose your goal: muscle gain or performance improvement? 3 differences: …

Hafþór Björnsson Breaks Strength Record at Arnold Classic

By his own admission, strongman Hafþór Júlíus Björnsson had a mixed week at the Arnold Classic in Columbus, Ohio, but he did have one moment to remember. The Game of Thrones star took to Instagram to explain, saying: "I had ups & downs at the Arnold Strongman Classic this past weekend. I did an awful mistake in the deadlift which cost me a lot of points! Yesterday made me feel a little bit better though. I did a weight for height event on the main stage. I went over 19'3 with a 56lb weight and that is a New World Record!!"

VIDEO: The Fat-Loss Intensifier Workout

The Fat-Loss Intensifier workout is not for the faint of heart. Things will start slow and easy with the horizontal cable woodchops, but that's just the calm before the storm. The deadlifts, squats, presses, chins, cleans, RDLs, and rows will completely light you up. Eat clean and you'll have no other choice but to burn fat and build muscle.

4 Superfoods that Fight Inflammation

Inflammation can have devastating effects on the body, leading to joint stiffness, joint breakdown, joint swelling and loss of joint mobility. This can cause major problems to any workout regime. With less range of motion in exercising the body will not be able to run optimally and muscle building potential will surely be decreased. The greatest muscle gains come with a complete range of motion for the exercising muscle anything less we are cheating ourselves. Simply being aware of inflammation and its effects on your ability to build muscle or burn fat is a huge advantage. But by adding these four foods to your weekly menu, you’re likely to find that your muscles and joints recover faster and more completely, putting you back in top form, faster.

Faster Fat Loss: How to Add Workout Finishers - Born Fitness

If you’re looking to amp up your metabolic-resistance sessions in creative and productive ways, check out Lift Weights Faster 2. Complete with a full exercise glossary that includes written descriptions and photographic demonstrations of nearly 270 exercises, a video library that includes coaching on 30 of the more technical lifts, 10 challenge-workout videos, plus a dynamic warm-up routine, all organized by the equipment you have available, your lifting experience, and how much time you have to train.

Kick Some Mass

If your goal is to add some serious mass, and by that we mean a solid 10–15 pounds of muscle by the time spring rolls around, this two-month offseason program is your ticket. The plan is designed to build muscle via the right balance of mass-building exercises, sufficient volume and intensity-boosting techniques — it’s simple, structured and proven. Welcome to your offseason. Now get ready to work.

Spark Weekend San Francisco

This event will only be funded if at least ${{event.funding_goal | number}} is raised. Buyers will not be charged until the funding goal is reached.

46 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

Dymatize Pursuit-Rx Whey Protein at

When you work out intensely, you need to make sure you are giving your body enough protein to repair and rebuild your muscles. New Pursuit Rx Whey Protein will help you do just that. With 25 grams of whey protein per serving, your body will get the right levels of BCAAs; especially L-Leucine, which it needs for muscle protein synthesis – the process that enables you to build muscle, to get stronger and faster. 

5 Muscle-Building Tips for Tall Lifters

That leaves us tall guys pretty envious, we want to pack on that elusive muscle. But I'll be straight up, there are some moves us tall guys do better. Here are some tips for how you can be more effective in the gym.

7 Ways to Shred Body-Fat in 7 Days

We’re not saying it’s CGI or Photoshop that’s responsible for creating these onscreen bodies. Rather, it’s a secret, weeklong get-shredded strategy that separates people who make their living with their bodies from guys like us who just want to eat popcorn and watch them dodge bullets. The movie stars, the underwear models, the pro bodybuilders—they don’t look like that all the time. They can’t. But when it’s go time, they’re ready with Hollywood’s biggest get-shredded secret.

Spartan Life 101: The Human Food Chain, Survival of The Fittest, Life & Business Success - Zach Even-Esh

Sven, I couldn’t agree more. I think our school systems are so concerned about students having good math and science scores, because you know… that’s what makes our country better than another… that there is a total lack of understanding and know how about life itself. I think schools are giving kids a serious disservice because these kids deal with all kinds of problems both in school and out of school that could be fixed, if we were actually teaching them about things they will have to deal with in life.

51 Ronnie Vision - Ronnie Coleman Walking Through the Crowd at The Arnold Classic 2015
52 Rest & Recovery: More is Better Than Less
53 T NATION on Twitter
54 5 Things I Wish Someone Had Told Me In My 20s -
55 Asia Monet Dance Practice in LA with Choreographer, Matt Steffanina 3-12-2015 #AMRTV #AsiaMonet
56 The 10 Best Standout Oud Colognes
57 Flex Lewis on Twitter
58 Joe DeFranco's Industrial Strength Show
59 Butt Bible, We LOVE U
60 Kai Greene on Twitter
62 Victor Martinez on Twitter
63 Victor Martinez on Twitter
64 Flex Lewis on Twitter
65 Andrew Taylor on Twitter
66 shawn ray on Twitter
67 MHP Bikini Model Search
68 Alan U.S Marine
69 MusclePharm BCAA 3:1:2 at
70 Become A Commercial-Gym Strongman -
71 Budget For Health: Get Fit, Save Money -
72 SPARTAN Wrestling Camp (2 Day High School Intensive)
73 Mike O'Hearn on Twitter
74 Mike O'Hearn on Twitter
75 Strong Foods, Strong Actions & STRONG LIFE
76 RELENTLESS Pursuit of Excellence
77 T NATION on Twitter
78 Dr. Layne Norton on Twitter
79 Biotest on Twitter