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How I Dropped 17 Pounds Over 9 Days and Gained It Back in 12 Hours

I don't recommend this big of a cut for anyone. It is detrimental to many bodily processes and overall health. To be clear, this is not a how-to guide; it is a documentation of my process.

Brave YouTuber Takes on The Mountain's Diet

Game of Thrones star Thor Björnsson can eat like a monster and not puke...unlike most of us.

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Top 5 Triceps Training Mistakes

As the name suggests, your triceps have three heads: long (upper inside), medial (lower inside) and lateral (outside). The heads always work together, so it’s impossible to isolate one from the others. However, the angle of your arms changes the emphasis, stressing the heads differently. Too many bodybuilders are unaware of how various exercises hit their tri’s, and thus they typically overemphasize their lateral heads and underemphasize the long and medial heads.

2 Official Muscular Development Magazine

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Tip: Whole Foods vs. Protein Powders | T Nation

Some people like to say that protein supplements are inferior to whole-food protein sources. But what does science say? Check this out.

The 7 best exercises to build brute strength

With a deadlift, you're challenging your true strength by lifting as much weight as possible off the floor. That means it’s essential to keep the bar as close to your legs as possible, so that you don’t alter the center of gravity and put strain on the low back. “There’s a saying that on a good deadlift, your shins should bleed—I put tape on my legs, or else there’s blood everywhere,” Herbst says. The instep of your feet should directly under the bar, toes slightly pointed out, knees soft. With straight arms, hinge the hips back into roughly a half-squat to reach the bar, keeping the head up. To initiate the lift, brace the abs, pull the “slack” out of the bar (so it comes up against the plates), and flex your lats. Press your feet into the floor as you bring the bar up along the legs, pushing the hips forward once the bar clears the knees and clenching the glutes at the top. If you’re doing reps, don’t let the bar bounce on the floor between reps; pause and reset so you don’t cheat.

5 Shawn Ray

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6 Shawn Ray

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Rutgers Wrestling 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 Best Punching Bag Workout

Hitting a bag builds punching power, stamina, and can increase your metabolic rate for days afterward. This workout involves your legs as well as your arms to train the whole body, activating as much muscle as possible to burn the most calories.

7 reasons you’re getting weaker

Don’t feel like you’re the only one. There are a ton of guys in the gym that show up on a daily basis to test themselves on moves like the bench press and deadlift only to see their numbers going down rather than up. This can leave lifters frustrated and ready to abandon all of their hard work. In reality, the lack of progress may be a simple fix. You might be working out too frequently or slacking on your recovery. All of these small details can make a huge different in your results. Avoid these common pitfalls to see better results and prevent a backwards slide in your workouts.

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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

6 Simple Moves to Build a Bigger Chest

Bodybuilding O.G. trainer to the stars, Vince Gironda, claims that dips are the most effective chest exercise and upper-body developer, period! To maximize chest overload, perform dips with a slight forward lean and the elbows flared out. Using an upright posture will emphasize the triceps to a greater degree. If you are able, add additional weight to your bodyweight. Dips allow more weight to be handled than any other upper-body exercise, including the bench press.

5 muscle-building moves you've never tried

In the weight room, it’s easy to get accustomed to the same old routine. Even in the search for variety, most guys rely on mixing around their go-to moves or substitute for some variation. But the truth is, to shock your muscles into bigger, better development and scare plateaus away, you've got to introduce your body to exercises its not used to seeing and feeling. Here are 5 you've probably never used, but should.

Black Coffee for Bodybuilders

For years FLEX has recommended that bodybuilders drink plenty of black coffee every day. And we’re happy (and a bit surprised) to welcome the U.S. government aboard now that a dietary panel made a similar recommendation earlier this year: Every healthy adult should drink three to five cups of black coffee per day for optimal health. That’s particularly good news for bodybuilders who are trying to cut body fat while staying energized for intense workouts. Here are five ways black coffee helps support your bodybuilding gains.

One and a Half Years of Lifting. Full Body Pictures

Hello guys, recently I was reading these forums a lot. I pretty much like it here so I decided to share my physique with you. I am 21, 175cm/76kilos (in the morning). Still trying to bulk up. I am lifting seriously and trying to eat right last one year and 7 months+-. I love this sport and trying to do my best. Before I started to train I was around 50kilos skinny fat nerd with scoliosis. I just wanna hear your honest opinion about my physique. I have never uploaded my photos anywhere so I actually have no idea how other people can rate my physique. Want to hear aswell what you think that are my strong body parts(if any :D) and what I am lacking. Photos here:

The Broke Man’s Guide to Fitness Equipment

Drill a hole into the side of a tire and secure an eyebolt into the side using a nut. Loop a rope through the eyebolt so there's 6-8 feet of rope to pull. Attach rope to a hang-all then attach that to your weight belt. To make a base for adding weight, attach a wooden block or sheets of wire mesh to the tire using four new holes, bolts, and nuts.

25 brutal workout finishers for rapid fat loss and muscle-building

You’ve done your foam rolling. Actually spent time warming up with movement prep. Banged out heavy sets of deadlifts. Crushed the bench press, pull-up bar and leg press machine. You even managed to fit in a few rounds of high intensity intervals on the rowing machine. All that’s left is for you to shower, grab your protein shake and head on home. But wait, if you haven’t included a “finisher” - usually a brutal one to two set single-exercise or circuit protocol - you aren’t really finished with your workout.

9 Tricks to Burn Fat Fast

You can’t get lean without adhering to a clean diet, but at the same time, occasionally straying — a.k.a. cheating — can actually assist in losing fat. This doesn’t mean you should eat fast food all day long; rather, that you can increase carbohydrate and overall calorie intake for a single day. You can even have one meal of anything you want: a pizza, a burger and fries, lasagna, etc.

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How To Get The Most Out Of Your Multivitamin

Active people ask more from their bodies. You can get most of the nutrition you need through a smart diet. But for the rest, a multivitamin can be one of the most important supplements in your stack.

6 Common Moves You Can Skip

The truth is, most guys need to do much more mobility work and improve their range of motion in the big lifts. However, there seems to be a new trend of doing so much mobility work that people forget to actually train and get strong. You only need to be as mobile and flexible to perform whatever task it is you are trying to accomplish. In other words, squatting to full depth does not require you to be able to put your legs behind your head.

Dwayne Johnson on Twitter

Stop spreading lies Millicent. I'm an asshole and my heart is black. So good to work with such a great director. #StrongFemaleVoice #Ballers …

Dwayne Johnson on Twitter

Easily one of the most iconic Hollywood on set images of all time. Day 1. Tunisia. Waiting for his first shot. #StarWars …

In Defense of Jogging

There have been many an article about the ills of jogging and I thought I would write a little counter-point. Curious to know other’s thoughts! Granted, jogging has it’s down-sides. I do agree that if someone is fat, it is a bad idea to cut calories to 1,400 a day and get out there and start running. I also realize this is what many people do, not knowing any better. For those, I think these articles have merit. However, some of the points in these articles have not been my experience (and I stress MY experience).

Muscle & Performance on Twitter

The Groundwork Training Guide: Sometimes you have to go back to the basics in order to spark new growth.

Instagram post by @therock • Mar 19, 2017 at 5:50pm UTC

Bodybuilder Big, Powerlifter Strong | T Nation

Can 10 sets of 3 get you just as much size as 3 sets of 10? In short, yes, but the type of hypertrophy you experience is different. Let me explain. In strength training, time under tension (TUT) reflects the total duration of a set and is calculated by multiplying the number of reps by the tempo or speed of execution of each rep. For example, if 10 reps are performed in a set and each rep takes 6 seconds to complete (2 seconds to raise the weight and 4 seconds to lower it), then the TUT is 60 seconds.

Kameron Montgomery 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

5 Core Construction Fixes

Do you remember those good old abdominal exercise wheels that you always saw in people’s basements next to all of their workout gear? Well, don’t throw it away just yet – as it turns out, they are amazing core-builders. Those new to the rollout, on a first go, will either fail before full extension, or experience some low back pain. That is because that type of movement really hits those deep abdominals muscles of the anterior core. You want to avoid extension in the back, and need to engage your anterior core in order to do so. Can’t quite complete a full-ROM rep with the wheel? Try a stability ball instead. This version is easier because of the inherently shorter range of motion, which is better on the back. Other variations include the Ab Dolly, dumbbells, barbells, or even a slide board.

The Diet Mentality

Whether you're trying to lose fat or gain lean body mass, remain consistent. Sporadic eating is anathema to progress. If you're a hard-gainer or have a difficult time getting ripped, the five-meals-a-day plan is the best; it stabilizes nutrient absorption while inhibiting fat storage.

Kris Gethin's 3 Best Insider Tips For Bigger Biceps

You may not think a simple turn of the wrist would have much to contribute to a curl. After all, the biceps are an elbow-flexor muscle, right? Yes, but they also help to supinate the wrist. So by the time I reach the peak-contracted position, I flex the biceps as hard as I can while also supinating. Without that extra twist, I find I'm unable to generate nearly as much tension and isolation in the muscle.


The best way to use exercise to shed body fat while increasing lean muscle is to prioritize anaerobic exercise with sprints and weights and include one to two heavy weight workouts a week. You’ll also want to train the “classic” lifts like squats, lunges, step-ups, presses, row, and chin-ups—all exercises that favor the use of heavy weights because they use a variety of muscle groups to perform.

Instagram post by Carleen Lawther • Sep 20, 2014 at 3:46pm UTC

Finding Your Niche in S&C as a Female Coach

The number of strength and conditioning professionals who succeed in making a career in athletics are few and far between. Look to the ranks of women and the numbers drop even further. The reasons are many: low pay, long hours, a career that is not conducive to family life, a competitive industry, sexism, poor job security, low confidence from some athletes and coaches, etc.

Biolayne | The official website of Dr. Layne Norton

Layne visits the Mind Pump guys to go 12 rounds with them on topics of nutrition, alcohol, and debauchery.

The Best Dynamic Warmup for Any Workout

"To gain range of motion at your joints and fire up the muscles that you're going to use for that day’s workout, you need to do mobility and activation drills," says Robins. "The dynamic warmup is going to increase your performance if you do it correctly," he adds.

5 Reasons to Work Out With Your Partner

If your schedule is overwhelming, make time with your significant other work a little harder (literally). Catch up on your day over a brisk jog around the neighborhood. Plan vacation details while knocking out a strength circuit in the weight room. Sign up for a yoga class together and simply enjoy each other’s company in meditative silence. By making date night pull double duty, you won’t have to feel guilty about skipping the gym for couple time, or vice versa.

Instagram post by Flex Wheeler • Mar 19, 2017 at 5:48pm UTC

101 Ways to Burn Belly Fat Fast

Ready to lose your gut and get rid of love handles once and for all? Our experts offer up 101 easy, doable (and yes, even fun) ways to shed fat—without cutting out fries or running stairs from now until doomsday.

6 Moves for Sick Lats

The breakdown: By supinating your palms (i.e. going with an underhand grip), you will activate your biceps muscles more than in any of the other pullup variations because your elbows remain close to your body and the range of motion is significantly longer than with other pulls. The lats fire from top to bottom on this move as you pull with the upper portion of lats at the beginning of the movement when arms are fully extended and then down through the lower lats as you reach the top position. The movement also targets the mid-back, traps and rhomboids making this exercise one of the very best for overall back development. Additionally, it may be one of the easier moves of the bunch because it involves so many muscles at that optimize mechanic positioning for pulling. A well-rounded back routine includes both overhand and underhand pullups. Try performing reps without your thumb wrapped around the bar to keep as much focus as possible on the lats instead of the biceps.

Muscle & Performance on Twitter

Want to develop big legs in less time? This giant sets routine will have you crawling out of the gym on all fours:

Instagram post by Ronnie Coleman • Mar 19, 2017 at 5:01pm UTC

The Rear Float in the Stupid Parade

Today was a continuation of the suck of yesterday, but with added excrement at every turn.  This is the first week of the semester with exams and projects due to I'm guessing the combo of increased work and stress with a solid 3 months of training since my last deload in mid December has sent my recovery into the crapper.  There was literally no reason for me to miss my last set of tugging today based on my recent training, so I'll take a hint and deload next week.  Also, I managed to ram my right big toe into the edge of the deadlift platform which caused it to feel broken (again) for the rest of training (and the next 3 days).  This might have affected my tugs somewhat, but I don't think enough that it would have caused me to miss weights.

Stop Trying to Look Like Someone Else! | T Nation

Really, you can't train to look like somebody unless you have similar genetics. And you can't get the body of someone who's been training hard, with a purpose, for a decade without putting in the time yourself.

Instagram post by UndergroundStrengthGym • Mar 19, 2017 at 4:54pm UTC

Instagram post by UndergroundStrengthGym • Mar 19, 2017 at 4:51pm UTC

5 Ways to Build a More Intimidating Physique

As a competitive bodybuilder and coach for over 25 years, my goal has always been to create the most evenly balanced, symmetrical and proportionate physiques possible. I look at the human body as a living, breathing work of art that needs to be meticulously sculpted -- every muscle flowing seamlessly into the next, with no area being dominant over the other. However, in this piece I am tossing my tenets about “proper” bodybuilding aside and focusing on the muscles that scream “I am a bad ass!” That’s right, today it’s time to talk about five ways one can build a more intimidating physique! The type of physique that emanates pure power and makes others say to themselves, “Wow, I would not want to piss that guy off!”

10 of the best 5-move kettlebell workouts for muscle

With these 10 5-move kettlebell routines, you'll only need one kettlebell and a 30-45 minute window of free time. (Choose a challenging weight, but one that allows you to go through the prescribed reps and sets; go heavier over time as you grow stronger.) Give this protocol a shot if you're looking for a new program to do at the gym; it'll be a life saver when all the resolutioners flood in after the holidays. And if you're working out at home, arm yourself with these tips to overcome the common hurdles  (i.e. give yourself an added dose of will power).

Eight Facts About Carbohydrates

When you eat carbs, your body responds by releasing the hormone insulin. Insulin helps energize your training by pushing glucose, the basic energy unit found in carbs, into your muscle. Insulin also helps push protein into muscles, leading to growth. The downside of eating too many fast-digesting carbs and triggering insulin release is that it facilitates the conversion of any excess carbs to fat. The solution is to choose natural (slow-digesting) carbs and to consume them in amounts and at times that support your bodybuilding goals. Gram for gram, they release less insulin than fast-digesting carbs, helping you control your bodyfat levels.

Bobby Kelley on Twitter

It was awesome meeting @mikeohearn I want to look like him when I'm his age. #powerbuilding … 

The Weekly Dose Newsletter | T Nation

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51 Santi on Twitter
52 Instagram post by Zach Even - Esh • Mar 19, 2017 at 4:01pm UTC
53 Tip: 4 Training Methods for a Bigger Bench Press | T Nation
54 9 ways to get the most out of your lifting workout
55 3 tips for surviving the most grueling and utterly absurd workouts
56 Gironda's 8X8 'Honest Workout' Adds Muscle and Shreds Body Fat Fast
57 Posedown: Haney vs. McMillan
58 Official Muscular Development Magazine
59 Tip: Don't Forget Your OTHER Butt Muscles | T Nation
60 High Protein Piña Colada
61 Instagram post by Zach Even - Esh • Mar 19, 2017 at 2:48pm UTC
62 Weight Training for Your Body Type
63 5 barbell grip variations and how to use them
64 Hidetada Yamagishi IFBB Pro
65 Westside Belt Squat- FIRST TIME THOUGHTS??!!
66 Neil Natic on Twitter
67 Ryan Dunleavy on Twitter
68 Rutgers Wrestling on Twitter
69 We do terrible things, to do terrible things.
70 Instagram post by Zach Even - Esh • Mar 19, 2017 at 1:55pm UTC
71 10 Supps You Never Thought of
72 Instagram post by Zach Even - Esh • Mar 19, 2017 at 3:50am UTC
73 Power Up Your Test Levels
74 Instagram post by Zach Even - Esh • Mar 19, 2017 at 3:48am UTC
75 Tip: Drink This for Stronger Erections - Biotest
76 Layne Norton, PhD on Twitter
77 Carey on Twitter
78 Boomtyphoon on Twitter
79 Marc on Twitter
80 T NATION on Twitter
81 Sagittarius Horoscope for Sunday, March 19, 2017
82 Johnnieroxx on Twitter
83 Why Do Squats Hurt? (And How to Fix The Problems)
84 The Problem with Your Stupid Diet | T Nation
85 9 ways to be a straight-up legend in the sack
86 6 Ways to Lose Your Gut for Good
87 Tip: How to Activate Your Pecs for Better Gains | T Nation
88 Cardio Training and Your Heart
89 Tweak Your Protein Timing for Maximum Gains
90 Evolution of Fat Loss
91 Shawn Ray
92 Eddie Murphy Really Is Working On 'Coming to America' Sequel (VIDEO)
93 Men's Fitness on Twitter
94 Lais DeLeon's Peanut Butter Protein Pancakes
95 Shawn Ray
96 Light Weights for Big Gains | T Nation
97 Tip: Drink This for Stronger Erections | T Nation